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Summer breakfast salad – Eats and Cheats

Summer breakfast salad – Eats and Cheats

So this is a quick flash back of the cookery videos I recorded with Jackie Wicks.  I had the privilege of working with Jackie on the UK edition of the book.

This is one of the recipes taken from the Eats and Cheats cookbook.

I don’t actually have the recipe from this video but it showcases many of the basic elements to creating a really healthy meal.

The foundations of a salad are the greens so in the summer this may be salad leaves while in the winter you may want to use finely shredded raw kale or cabbage.  Once prepared, massage these leafy greens in olive oil for a few minutes to soften them slightly and make them more palatable raw.

Try and add a few more brightly coloured vegetables in your salad.  My favourites include finely sliced peppers, grated raw beetroot and carrot, and also raw red onion.

Pump up the protein in your salad by adding either lean meat, fish or poultry.  If you’re plant-based then opt for marinated tofu, beans, pulses or lentils.

You may also want to add a carb to give your salad more substance.  Stick to wholegrains (brown rice, pasta) or pseudo grains (quinoa, amaranth, buckwheat), the latter of which are actually seeds and richer in both protein and essential minerals such as magnesium.

Fresh and dried fruits add texture and sweetness to a salad.

Go large on fresh herbs – anything will do, just chuck them in!

Dressing wise – there are many great dressing recipes online.  I like to keep things simple by combining olive oil with lemon juice.  Other favourites include tahini or Asian flavours such as soy and ginger.  My one tips is that olive oil is not always the best oil to use for dressing that include many different flavours.  Good quality olive oil is quite bitter which is OK with lemon juice but can over power other dressings.  My alternative is a light olive oil or groundnut oil.

Chipotle prawn fajitas – Eats and Cheats

Chipotle prawn fajitas – Eats and Cheats

So this is a quick flash back of the cookery videos I recorded with Jackie Wicks.  I had the privilege of working with Jackie on the UK edition of the book.

This is one of the recipes taken from the Eats and Cheats cookbook.

Chipotle prawn fajitas 

Serves 4 

Ingredients

 1 tbsp extra virgin olive oil

450g raw king prawns

Chipotle sauce to taste

Chilli flakes to taste

2 red onions, finely sliced

1 green pepper, deseeded and finely sliced

1 red pepper, deseeded and finely sliced

80g button mushrooms, sliced

1/2 green chilli, finely chopped

Round lettuce

Salsa (optional)

Avocado, diced (optional)

Black beans (optional)

Method 

  1. Heat a frying pan over a medium heat.
  2. Add the olive oil.
  3. Coat the prawns in the chipotle seasoning then place in the pan and cook for 2 mins.
  4. Now add the chilli flakes, onions, peppers, mushrooms and green chilli.
  5. Take the prawns off the heat.
  6. Create your wraps by loading with the prawns, lettuce and optional items including salsa, avocado and beans.

Find more videos like this on my YouTube page.

Orthosomnia: Is your quest for perfect sleep keeping you awake?

Orthosomnia: Is your quest for perfect sleep keeping you awake?

As with any area of health, there is always the risk that some people may take things a little too far.  Balance is the key to maintaining long lasting behaviours that influence our overall wellbeing.

Some people eat better and train harder than others and this may put them in to top 10% but when diet and exercise become a preoccupation it can have a negative impact on their health.

The same appears to have become true of sleep.

How much sleep do we get?

The topic of sleep has become big news in the world of wellness.

It is recommended that the optimum number of hours sleep is around eight per night.  However, research has shown that most of us do not get enough sleep with most getting seven hours a night while some endure less than five (1).

How does sleep deprivation affect your health?

In the short term a lack of sleep can affect concentration, mood and memory but a chronic lack of sleep over time can have more serious consequences on your health.

Research is ever evolving around sleep and it has been suggested that a lack of sleep is linked to an increased risk of heart disease, high blood pressure, stroke, obesity, type 2 diabetes, depression and anxiety (2).

A recent study published in the journal Neurology found that amongst the 487K people involved, sleep deprivation increased the risk of heart attack and stroke by almost a fifth (3).

The rise of sleep trackers

Sleep has now become a huge point of interest for many people, especially as it is now widely viewed as one of the key pillars to maintaining optimal health and wellbeing.

The wellness industry has reacted to this interest by offering us a wide range of wearable devices that help us to monitor and personalise our health.  Many of these devices allow wearers to track their sleep by offering biometric data that relates to the key stages in the sleep cycle which includes brands such as Fitbit.

These devices are hugely insightful and a useful way of mapping our sleep landscape.  However, they have also become a source of obsession for some people who go out of their way to try and achieve the perfect night’s sleep as dictated by their wearable device.

Ironically it appears that this obsession with sleep may in fact be a causal factor in someones ability to sleep well.  This new phenomenon has been identified by researchers who have named it as orthosomnia (4).

What is orthosomnia?

Orthosomnia stems from the  Latin terms ‘ortho’ meaning correct and ‘somnia’ meaning sleep.

This term was coined by researchers to describe the potential risks associated with people who develop an unhealthy preoccupation with improving the data from their sleep tracker (4).

How does it develop?

Sleep trackers can offer useful insight into your pattern of sleep, but the data is not always that precise.  For example, many of them are not hugely accurate at distinguishing between the time spent asleep versus the time spent in bed.

Orthosomnia develops when too much focus is put on this sleep data in an attempt to  achieve the perfect sleep score.  Over time this can lead to unhealthy sleep behaviours.

What are the symptoms?

The obsessive focus on improving sleep in this way may actually cause your sleep to suffer.

Orthosomnia may be recognised in someone who has been using a tracker but finds their sleep has worsened as they attempt to make changes to optimize the data (sleep score) to get the ‘perfect’ sleep.

Some of the symptoms associated with orthosomnia include:

  • Difficulty nodding off and staying asleep
  • Early morning awakenings
  • Unrefreshed sleep
  • Anxiety
  • Depression
  • Irritability
  • Fatigue
  • Poor concentration  

Why is it a problem?

The more you think about sleeping the less easy it can be to actually fall asleep. In the quest for sleep perfection people can develop increased anxiety and stress.  These emotions activate the sympathetic nervous system and can prolong wakefulness.

Research has shown how people become reliant on their tracker to tell them whether they got a restful sleep rather than judging to on how they actually felt (4).

It has also been shown how people self-diagnose and convince themselves they have a sleep disorder based on their sleep data even though they may not (4).

Research has also shown how people may spend excessive amounts of time in bed in an attempt to improve their sleep score.  This behaviour only reinforces poor sleeping habits and can condition the body for sleeplessness which may lead to future issues with insomnia further down the line (4).

How can you manage it?

You could get rid of your sleep tracker, but you could also try and use the tracker in a more useful way to help you adopt better sleep hygiene habits.

Establishing general sleep hygiene habits is a good way to try and get you sleep back on track such as:

  • Keeping a constant bedtime and wake time that also allows you to try and get the number of hours sleep to meet your needs.
  • Trying relaxation techniques before bedtime to help ease and calm a busy mind.
  • Create a calming sleep environment that is dark, cool and clutter-free.
  • Wake time is especially important and try to expose yourself to as much light in the morning to optimise your circadian rhythm.

When may more action be requried?

In some cases, someone may need to participate in treatment such as cognitive behaviour therapy for insomnia.

References 

  1. https://www.sleepcouncil.org.uk/wp-content/uploads/2013/02/The-Great-British-Bedtime-Report.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/
  3. https://n.neurology.org/content/early/2019/11/06/WNL.0000000000008581
  4. http://jcsm.aasm.org/ViewAbstract.aspx?pid=30955
How can your diet help you to sleep well during the winter months?

How can your diet help you to sleep well during the winter months?

Sleep patterns may easily be thrown off course during the winter as the increased darkness impacts on our circadian rhythms.  The result is that it may make it more difficult to wake up and leave us feeling sluggish or lacking in energy.  These effects may also impact on the food choices we make and vice versa our diet may impact on sleep.

How can the winter months impact on sleep?

Darker evenings and mornings can impact on sleep in several ways.  Some of these may be associated with the fact that our basic diet and lifestyle behaviours could become challenged during the winter.

How can mood impact on sleep?

How we feel can affect our food choices and pattern of eating.  In some cases, skipping meals may affect overall nutrient intake, some of which are linked to poor sleep such as magnesium.  Erratic eating patterns can also encourage snacking on foods high in sugar that may also affect sleep.

Low mood can also lead to overeating and weight gain, which may impact on mental health. Any form of anxiety linked to our lifestyle can play on the mind and affect our ability to sleep well.

How does diet play a role?

Comfort eating and alcohol consumption may increase during the winter as we get cosy indoors.  This is even more so during the festive season which can also play havoc with our sleep patterns.  The tendency to choose richer foods may also trigger indigestion in some people which will negatively impact on sleep quality.

So, what can you do to help achieve a good night’s sleep in the Winter months?

Stick to your regular sleep/wake pattern

Establishing a set routine is bedrock to sleeping well. Going to bed at the same time every night and waking up at the same time every morning is key to keep your circadian rhythms in sync.

It’s often tempting to hit the hay earlier than normal and stay in bed longer, but this is not going to help with how energised you feel during the day.

Avoid the stodge

It’s tempting to seek out stodgy foods during the winter months but this may impact on your sleep quality.  Overly rich foods can cause indigestion, especially if you’re not used to eating them.

Heartburn is a symptom of indigestion and something many people experience during the festive season, especially when partnered with more alcohol than usual.

If you’re going to eat more stodgy food then try to eat smaller portions and team them with plenty of veggies on the plate to try and balance out your meal.

Invest in a vitamin D3 supplement

We all rely on sunlight to provide us with adequate amounts of vitamin D but during the winter months it has been shown that many of us are lacking in this nutrient (1).  This essential vitamin helps to maintain healthy bones and supports immunity but inadequate levels are associated with fatigue, muscle weakness and low mood.

Research published in the journal Nutrients has suggested that vitamin D deficiency is associated with a higher risk of sleep disorders (2).

Food sources of vitamin D are limited to fortified foods, oily fish, liver, mushrooms and eggs but will not provide you with everything your body needs.

During the Winter months you should take a supplement containing 10mcg of vitamin D3.

Try and stick to making healthy food choices

The colder months can have an impact on our eating habits and food choices.

The longer evenings can also lead to snacking late at night which will do little for your ability to sleep as eating and digestion can prevent the body from shifting into sleep mode.

Foods rich in carbohydrates are craved more in the winter which may be linked to their connection with serotonin (the feel good hormone) and could be the body’s way of attempting to improve mood.  Always choose wholegrain varieties of carbohydrates as these have less impact on blood sugar levels.

Simple carbohydrates such as sugar are digested much more quickly and may impact on sleep quality (3) as well as doing little for your waistline if eaten in excess.  Obesity has been linked to poor sleep by way of its impact on hormones associated with satiety (4).

Eat a nourishing diet that will provide your body with the essential nutrients required for good health, some of which may be connected to sleep such as magnesium.  It is widely understood that magnesium deficiency can cause insomnia.  Research published in the journal Public Health Nutrition has also shown how adequate levels of magnesium are positively associated with sleep duration (5).

Don’t eat too close to bedtime and keep evening meals light including lean proteins (poultry, fish, tofu) and wholegrain carbohydrates (brown rice, wholemeal pasta, quinoa) as this combination can help with the uptake of tryptophan into the brain which assists with the production of melatonin (the hormone that regulates the sleep cycle).

Try and avoid the classic ‘pick-me-ups’

If you’re feeling sluggish during the day then it can be tempting to reach for a food or drink containing caffeine or sugar to help boost your energy levels. Both caffeine and sugar have been shown to disrupt sleep.  The effect is usually short-lived and often followed by a craving for more of the same creating a vicious cycle of highs and lows.

The first morning coffee is like nectar and a perfect way to get you ready for the day ahead.  After this it may be worth avoiding, especially if you have trouble sleeping. Try alternatives such as herbal teas including ingredients such as ginger and lemon which have an invigorating and refreshing effect without the caffeine hit.

It’s worth remembering that tea, chocolate, energy drinks and even decaf coffee all contain a source of caffeine.

Pay attention to the health of your gut

Early research has suggested that the microbes in our gut (microbiome) may be linked to sleep.  It is thought that while a lack of sleep may negatively impact on our microbiome the diversity of microbes in our gut may also lead to disrupted sleep (6).

The connection is not fully understood but it may be worth taking a probiotic supplement to promote a good diversity of bacteria in your gut.

Try to also include plenty of prebiotic foods in your diet which help gut bacteria to flourish.  Prebiotic foods include onions, garlic, beans, pulses and lentils as well as cooked and cooled potatoes, pasta and rice.

The winter months can pose challenges to many areas of your health.  If you are struggling with your sleep then consider the approaches above while also paying attention to the basic sleep hygiene practices addressed in my new book which focus on behaviour, environment and diet (BED).

References

  1. https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/
  3. https://www.ncbi.nlm.nih.gov/pubmed/26156950
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535424/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5675071/
  6. https://www.ncbi.nlm.nih.gov/pubmed/31589627
Nathan Khider Sleep Podcast 2019

Nathan Khider Sleep Podcast 2019

This is a new podcast hosted by my lovey mate Nathan Khider.

Nathan’s YouTube channel is fantastic and involves him interviewing guests that have many interesting stories to tell to hope to inspire and educate his listeners.

My new book, ‘The Art of Sleeping’ is due out today (14th Nov 2019). I talk with Nathan about the reasons why I chose to write this book which revolve around my own persona interest in sleep and my experiences of sleep deprivation and insomnia.

While some of you may sleep well, the reality is that we are a nation of non-sleepers.  Some people believe they can survive on hardly any sleep, but I disagree.  From personal experience of insomnia, I know first-hand how the effects can negatively impact on every aspect of your life.  I’m also guilty of telling people how tired I am rather than taking the action required to tackle the issue head on.

We all need to take sleep seriously as the long-term consequences of not sleeping well are scarier than you think.  For these reasons I decided to write my new book ‘The Art of Sleeping’.  I share my experiences with Nathan and discuss the positive steps we can all take to improve our sleep which in turn will help us to achieve optimal health and wellbeing.

 

Could sleep deprivation contribute to weight gain??

Could sleep deprivation contribute to weight gain??

Sleep is a key pillar of good health

Sleep is becoming more widely recognised as one of the key pillars of good health alongside diet and exercise.  Diet and exercise are directly linked to our ability to maintain a healthy body weight, but it may be that sleep also has a role to play.

How well are we sleeping?

The optimum number of hours of sleep is thought to be just under eight, but research carried out by the Royal Society for Public Health has shown that most people manage less than seven (1).

Over the course of a week this deficit equates to a whole night’s sleep, and research by The Sleep Council has shown that 33 per cent of people only manage 5–6 hours, while 7 per cent get less than 5 hours (2).

“Sleep derivation causes fatigue and can impact on our ability to perform daily tasks as we struggle with attention, concentration, creativity, insight, memory and decision making” 

How is diet linked to sleep, disease and weight gain?

Research has suggested that poor sleep may increase the risk of diabetes, elevated blood pressure, poor mental health and even our ability to maintain a healthy body weight (3).

“A lack of sleep may increase your energy intake by 300 calories per day”

It has also been shown that if you continually lose sleep at night then this may affect your ability to lose weight. 

Studies carried out by Loughborough University found that those who habitually sleep for less than six hours each night tended to have a higher BMI than those who managed to get the recommended eight nightly hours (4).

Sleep deprivation may affect our hormones that regulate appetite

Research has suggested that a lack of sleep may impact on the hormones leptin and ghrelin which control appetite. 

Leptin sends signals to the brain to help inhibit hunger while ghrelin is released by the stomach to stimulate appetite.  The research, which is not yet definitive, suggests that a lack of sleep reduces leptin and increases ghrelin (5).

This hormonal effect may explain the correlation between obesity and sleep deprivation highlighted by certain studies.

Insulin and sleep

Insulin, the hormone that regulates blood sugar, may also be affected by sleep.  This hormone also promotes the storage of fat and as such it has been suggested that higher levels may impact on weight gain.  Research has suggested that sleep deprivation may increase the release of insulin as well as another hormone called cortisol which has also been associated with fat storage in the body (6).

There may also be a simpler explanation

Sleep deprivation causes fatigue and tiredness which can impact on our motivation to exercise and stick to healthy eating habits.

Sleep deprivation can also lower mood and could contribute to depression and anxiety both of which may lead to comfort eating and weight gain.

Adolescents are at particular risk if depression as a result of sleep deprivation which is compounded by the overuse of electrical equipment at night and the psychological effects of social media (7).

“A prolonged lack of sleep can eventually filter into our emotions and relationships”

Avoid quick energy fixes

Trying to overcome the fatigue associated with sleep deprivation may also affect eating patterns as well as the temptation to rely on ‘pick-me-ups’ during the day such as sugar laden energy drinks or sweet snacks. These may not only promote weight gain but could further inhibit your ability to sleep well at night.

How does being overweight affect our ability to sleep?

Being overweight can affect our ability to sleep in a couple of ways.  Sleep apnoea is a condition that affects breathing during the night which can disrupt sleep. If this is an issue, then make sure you sleep on your side to help open up the airways.

Indigestion is another problem that interrupts sleep and is more common in people who are overweight. Heartburn is a common symptom of indigestion as stomach acid rises into the oesophagus and throat.

Try eating a light low-fat meal a few hours before bed and include a good source of protein as this help the gall bladder to produce more bile acids that aid digestion.

The power of herbs to help with sleep

If you want to help promote sleep, then try herbal drinks. There are many herbs associated with relaxing the body and easing anxiety, which is a leading cause of sleep deprivation. 

Herbs such as chamomile, passionflower and lavender are good but the most potent is valerian root.  Look for herbal teas with a high percentage of valerian root for maximum effect.

References

  1. https://www.rsph.org.uk/uploads/assets/uploaded/a565b58a-67d1-4491-ab9112ca414f7ee4.pdf
  2. https://www.sleepcouncil.org.uk/wp-content/uploads/2013/02/The-Great-British-Bedtime-Report.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/
  4. https://www.ncbi.nlm.nih.gov/pubmed/29526681
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
  6. https://www.ncbi.nlm.nih.gov/pubmed/16227462
  7. https://www.ncbi.nlm.nih.gov/pubmed/26141007

My essential curry formula

My essential curry formula

I have been interested in food and cooking since my early teens and Indian cuisine has always been a favourite.  Early recipes involved a simple cook-in-sauce with the addition of meat and veggies.  This evolved into an exploration of ready prepared pastes and powders.  Since then I have perfected my own personal formula to make ‘curry-in-a-hurry’, whether made with meat, fish or an alternative protein such as beans, pulses, tofu, Quorn or paneer.

Health benefits of curry

Whilst some people may view curry as somewhat of an unhealthy food synonymous with boozy nights out or take-away nights in, I actually think they can be hugely healthy if prepared in the right way.  Dried spices have been shown to be beneficial to heath in many ways including their ability to help reduce inflammation.  Spices are also a rich source of minerals such as iron.  Using spices in foods such as curries also helps with the bioavailability of certain compounds found in spices – fat helps the body to absorb the active compound in turmeric called curcumin. 

(You can find out more on the health benefits of curry here

My curry preference

This is my take on what makes a good curry and once you get to grips with the formula you can whip up a curry in no time at all.  Everyone’s tastes differ but for me this basic formula works every time and delivers on what I want to get out of a curry.

My preference is a recipe that delivers on freshness and has a rich umami taste that satisfies the savoury flavour I desire from a curry.  You can enhance this richness of flavour by cooking the curry down for longer time before adding the yoghurt.

The basic elements

The basics are onion, garlic, chilli and ginger.  My favoured blend of spices is a good curry powder, ground cardamom and turmeric.  I like to add blitzed cherry tomatoes (these add to the umami flavour).  After that it’s up to you.  Chuck in a protein which may be meat, fish, beans, pulses, Quorn, tofu or paneer.  Add plenty of vegetables – those that work best for me are peppers, okra, cauliflower, potato and squash.  I like to thicken the curry with spinach and add a subtle creamy texture with Greek yoghurt.  Coriander is my herb of choice for any curry.

My fancy ingredient!

My fancy ingredient is always fresh curry leaves, which are available in larger supermarkets or health food stores.  To get the best out of curry leaves I like to fry them in oil at the very beginning of the recipe before adding the onions, garlic, chilli and ginger.  You only need to add a handful of curry leaves to a recipe and any left over can be placed in a container and frozen.

My basic curry formula

Serves 4

Ingredients

2 onions (peeled)

2 large garlic cloves (peeled)

250g cherry tomatoes

1 tbsp oil (light olive, coconut or groundnut)

1 inch piece of ginger, peeled and cut into thin strips

1 fresh chilli (chopped)

1 tbsp curry powder

1 tsp ground cardamom

½ tsp turmeric

400g protein (meat, fish or veggie alternative)

500g chopped vegetables such as peppers, cauliflower, squash, sweet potato or green beans

500ml stock (meat or veggie)

100g spinach leaves

1 heaped tbsp Greek yoghurt

1 handful fresh coriander, chopped

Sea salt

Method

  1. Blitz the onions and garlic in a food processor. Transfer the mixture to a bowl.
  2. Blitz the cherry tomatoes in the same food processor.
  3. Heat the oil in a large, deep-sided frying pan set over a medium heat.
  4. Add the onion and garlic then fry gently for 5 minutes until soft and translucent.
  5. Add the ginger and chilli then fry for a further 2 minutes.
  6. Add the processed cherry tomatoes and fry for another 3 minutes.
  7. Add the spices and cook for 2 minutes as they become fragrant.
  8. Now add your protein of choice and cook for 3 minutes, stirring regularly.
  9. Add the chopped vegetables and then pour in the stock. Cover and cook over a medium heat for 15 minutes.
  10. Remove the lid from the pan, add the spinach leaves and turn up the heat then cook for another 5 minutes to reduce down (you can decide how ‘wet’ or ‘dry’ you prefer your curry).
  11. Take the pan off the heat and stir through the yoghurt and coriander.
  12. Check for seasoning and add salt if needed.
  13. Serve with wholegrain rice, quinoa or wholemeal pitta bread.

Join Cancer Research UK in giving up sugar for February

Join Cancer Research UK in giving up sugar for February

Addicted to sugar? Learn more about how you can ditch the sweet stuff!

Sugar is the villain in the world of nutrition and most significantly those added to foods, which are referred to as being ‘free’.  We all eat too much of it and it’s supposedly more addictive than class A drugs.  So, what’s the deal with sugar and how can we start to cut it out of our diet?

This month we’ve been challenged by Cancer Research UK to ditch the white stuff in the name of charity but why is it so bad for our health, how much are we eating and how can we reduce it?

What are free sugars?

Free sugars are considered to be the ‘bad guys’ and have been defined by Public Health England as all added sugars in any form which include (1):

  • All sugars naturally present in fruit and vegetable juices, purées and pastes
  • All sugars in drinks
  • All sweeteners including table sugar, honey, barley malt, maple syrup, coconut nectar, palm sugar, agave nectar, date sugar and brown rice syrup

Other sugars found naturally in foods such as whole fruits, cereals and dairy foods (not flavoured milks) are not as damaging to health.  Blood glucose levels are less affected by the sugars in these foods as their fibre, fat and protein content slows down its release into the bloodstream.  Foods containing these sugars are also much more nutritious and contain many other nutrients which are beneficial to health.

How much free sugar should we be eating?

Sugar is high on the health agenda with both the World Health Organisation (WHO) and the Scientific Advisory Committee on Nutrition (SACN) urging us to reduce free sugars to just 5% of our daily calorie intake.  Guidance from Public Health England is to limit free sugar intake to no more than 30g (6 tsp) per day.

How much free sugar are we eating in the UK?

Findings from the UK National Diet and Nutrition Survey (2018) have shown that most of us consume too much free sugar (2).  The greatest contributors come from the sweeteners we add to food and drinks, soft drinks and then the usual suspects of confectionary and other sweet treats.

Sugar and heart disease

The relationship between sugar and heart disease has been widely researched and a recent study published in JAMA Internal Medicine found that a high-sugar diet was associated with a greater risk of dying from the condition.  Researchers not only found a strong association between sugar intake and heart disease but that the higher your intake of sugar the greater your risk of disease (3).

It’s not fully clear how sugar and heart disease are related but several indirect pathways have been implicated. The liver converts excess sugar into fat and when overloaded this may increase the likelihood of fatty liver disease, which contributes to diabetes risk (a key factor in the aetiology of heart disease).  Other risk factors for heart disease such as high blood pressure and inflammation have also been associated with diets high in sugar (3)

Sugar and cancer?

Sugar is often talked about with respect to cancer but according to Cancer Research UK, there’s no direct link between the two.  Saying that, the two may be indirectly associated with one another, which has more to do with the impact of obesity.  An unhealthy diet, which may include an excess of sugar in the diet has the potential to cause weight gain and evidence from research has shown that being overweight or obese can increase the risk of many different types of cancer including breast, bowel, oesophageal and pancreatic (4).

Beyond smoking, obesity is one of the greatest preventable risk factors in the development of cancer.  It’s been predicted that by 2035 almost three quarters of the UK population will be overweight or obese, which may cause a further 670,000 new cases of cancer over the next 20 years.

Exactly how being overweight or obese causes cells to become cancerous is not yet fully understood but is thought to be triggered by chemical signals released from excess body fat. We need some fat for the body to function properly, but excess may be harmful as it releases hormones and growth-promoting signals in the body, which encourage inflammation and influence how often our cells divide. These changes in cell division are thought to be one of the most likely reasons why carrying excess fat increases the risk of cancer (5).

How to start cutting free sugars out of your diet

Food surveys have shown we all eat too much of the white stuff and yet most of us find it impossible to cut it out of our diet.  Ditching free sugars for good is probably an unrealistic goal for the majority of people, but this current campaign led by Cancer Research UK offers an opportunity to kick-start new eating habits and explore ways to reduce them from your diet.

Top tips to tackling sugar in your diet

Try and make simple changes to your diet that involve cutting down on the amount of free sugars you consume.  The tips below can help you to reduce the amount of free sugars in your diet and beat the cravings that act as a key barrier to change.

Understand sugar on the label

Many of the foods typically high in free sugars are obvious to spot, but a significant amount of those we consume are hidden in salad dressings, condiments, breakfast cereals, soups, cook-in-sauces and ready meals.

The front of pack labelling highlights the amount of sugar in a food product so opt for green or amber traffic lights. This labelling can be misleading as it represents all the sugars so also refer to the ingredient list.  To identify free sugars, look for anything that ends in ‘ose’ (sucrose, glucose, fructose) as well as any healthier sounding alternatives, such as raw sugar, barley malt, maple syrup, coconut nectar, palm sugar, agave nectar, date sugar and brown rice syrup.  These are all classed as free sugars.

Switch to sweet snacks lower in free-sugars

To reduce the amount of free sugar you add to food you can opt for dried fruits or homemade compotes.  If you’re looking for something sweet to snack on, then try fresh or dried fruits alone or topped onto plain yoghurt.  You can also control the amount of sugar you add to homemade fruit breads, which can be topped with nut butters.

Include plenty of protein in your diet

Protein helps to keep you feeling full and can lessen the desire to snack between meals.  Structure your meals by teaming proteins with healthy fats (olive oil, avocado, nuts and seeds), fibre (wholegrains) and plenty of vegetables.  If you need to snack between meals then something protein-based such as boiled eggs, pulse-based dips (hummus) or lean meat proteins are a great option.

Get a little spicy!

Sweet spices such as ground ginger, allspice, nutmeg and cinnamon can make a great substitute for sugar.  These spices can be added to hot beverages and smoothies or sprinkled over porridge and yoghurt in place of sweeteners such as sugar or honey.

Ditch sugary drinks

Soft drinks are one of the biggest contributors to sugar in the diet and even so-called health drinks can be loaded with sugar in one of its many forms.  Try flavouring sparkling water with fruits, vegetables and herbs such as lemons, limes, strawberries, mint, cucumber, rosemary, fresh ginger and basil. Herbal teas are also lovely when brewed, chilled and sweetened with a little honey.

Keep occupied

Research shows that the desire for something sweet after you have eaten is more likely to stem from habits formed during childhood as opposed to anything more biological (6). Evenings are the downfall of most people when it comes to snacking, so the first step is to keep sweet treats out of the house.  The next step is to find ways to occupy your time such as going out for a walk, doing something around the house or having a nice bath with a good book rather than flopping in front of the TV with a family pack of minstrels.  There’s some truth in the saying, “Idle hands make for the devil’s work”.

Gum

Research findings are mixed but have shown that chewing gum may help overcome sweet cravings in some people (7). Make sure you opt for sugar-free varieties!

Learn to chill

We’re more likely to seek out sweet treats and comfort foods when under stress.  Try to adopt other ways to manage your stress rather than relying on food. Magnesium helps to relax the body and can be found in foods such as nuts, seeds and even a little high-cocoa dark chocolate, which is also rich in the compounds phenylethylamine that acts as mild mood booster.

Try chromium

This mineral has been shown to help manage blood glucose (sugar) as part of something called the glucose tolerance factor (GTF).  This factor increases the effectiveness of insulin, which is a hormone that helps to control blood sugar levels by transporting glucose into cells.  Chromium also helps the body to process the carbohydrates, fats and proteins in the foods we eat.  Whilst not conclusive, research has suggested that chromium supplements may help with cravings (8) and anecdotally, some people find these a useful way to reduce sugar cravings by taking with meals.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/29587886
  2. https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined
  3. https://www.ncbi.nlm.nih.gov/pubmed/24493081
  4. https://scienceblog.cancerresearchuk.org/2017/05/15/sugar-and-cancer-what-you-need-to-know/
  5. https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2531152/
  7. https://www.ncbi.nlm.nih.gov/pubmed/17118491
  8. https://www.ncbi.nlm.nih.gov/pubmed/16184071
Can you cure a hangover?

Can you cure a hangover?

Can you cure a hangover?

So, it’s that time of year again when all good intentions go to pot as we succumb to the excitement of the festive season and even the most ardent ambassadors of sobriety get swept up in the moment.  This time of year is synonymous with overindulgence and to be honest, why not enjoy yourself.  However, the fun times can come at a cost as we are left nursing the effects of a hangover the following day. For those with a more engaging social diary the whirlwind of events can start to take their toll as the festive season unfolds and heavy drinking over a long period can cause problems further down the line.

Research shows that we tend to drink more during the festive season and according to a survey commissioned by Cancer Research UK, young adults consume an average of 63 units in the run up to Christmas, which is the equivalent of 30 glasses of wine or 22 pints of beer.  As well as causing hangovers, this excess of booze can also affect our waistlines as these units contribute an extra 4000 calories (1).

What is a hangover?

The effects of drinking too much include headaches, dehydration, nausea and stomach ache as well as that non-descript feeling of anxiety experienced by some people and the lack of good quality sleep.  Alcohol is broken down in the liver and produces a compound called acetaldehyde, which is responsible for the unwanted side-effects of alcohol consumption. These effects become worse as you drink more, which leads to greater the build-up of acetaldehyde.

Whats the cure?

Everyone has their own take on the ultimate hangover cure but according to a large systematic review published by the British Medical Journal, researchers concluded that there was no convincing evidence for any conventional or complimentary interventions to prevent or treat them (2).  However, getting the basics right such as keeping hydrated, eating before drinking and choosing or avoiding certain foods and drinks may go some way to ease your pain.

Never drink on an empty stomach

Drinking on an empty stomach can be a recipe for disaster as this allows alcohol to be absorbed into the bloodstream more quickly.  According to the survey carried out by Cancer Research UK, a third of Brits aged 25-34-year olds said they skipped a meal to account for the extra calories (1).   The approach of avoiding food is seriously misguided as it not only increases the effect of alcohol but makes you more likely to nibble on bar snacks, buffets or visit the kebab house on the way home by stimulating the appetite.

Try to eat something before you go out even if it’s a sandwich on the way to the pub and choose something substantial with a good source of protein and healthy fats such as tuna sandwich, which will have more impact than a light salad.

Avoid dark coloured drinks

Dark coloured drinks such as brown spirits and red wine are rich in compounds called congeners.  These are impurities produced during the fermentation process, which add to the taste, aroma and appearance of dark coloured drinks.  The higher the concentration of congeners the more intense the hangover is likely to be the following day.

Hydrate!!!!

Few of us appreciate the impact of dehydration on the body, which can leave you feeling lightheaded, tired, confused and irritable. The body can survive for some time without food but not without water, which is why the effects of dehydration are felt more quickly.  Dehydration is a key driver for hangovers, especially as alcohol inhibits the production of anti-diuretic hormone, which is used by the body to re-absorb water.  Falling ill from drinking and vomiting only adds to the impact of dehydration.

To keep hydrated throughout the evening, alternate your alcoholic drinks with water and increase the length of your drinks with soda water or low-calorie mixers.  Drink plenty of fluids before bed and the following day and adding in electrolyte sachets can help to rebalance your system and replace nutrients commonly depleted by alcohol such as magnesium, potassium, calcium and B vitamins.

Avoid the greasy fry-up

The greasy fry-up is ubiquitous with hangovers but can actually leave you feeling much worse.   Fatty foods such as fried eggs, fried bread, sausages and bacon can put a strain on your digestive system as they take longer to break down and may encourage indigestion as well as leaving you feeling sluggish during the day.

Try something lighter such as boiled, poached or scrambled eggs on toast.  Eggs are nutritional powerhouses and contain a good source of the amino acid cysteine, which helps the liver to breakdown acetaldehyde.  Low blood sugar also contributes to the hungover feeling so team your breakfast with a glass of fresh fruit juice as a natural source of sugar as well as vitamin  C.

Think twice before reaching for the coffee

Coffee is a great pick-me-up but caffeine can leave you feeling jittery and upset sensitive tummies. Not everyone is as sensitive to the effects of caffeine so it’s a matter of personal choice.  Herbal teas are a good way to hydrate and ingredients such as ginger can help with nausea as well as providing an invigorating zingy flavour.  Ginger can be enjoyed as a tea by adding 1-2 tsp of ginger powder, ½ a lemon and 2 tsp of honey to a teapot, topping with hot water and leaving to brew for five minutes before serving.  The addition of a little honey can provide a gentle way to rebalance blood sugar levels.

Avoid energy drinks

Don’t be tempted by energy drinks as they are often high in sugar.  Some brands contain as much as 45g or 9 tsp of sugar per 500ml can, which will cause a serious sugar rush followed by a major crash, especially if drunk on an empty stomach.  These drinks, even if sugar- free are also loaded with high amounts of caffeine and other stimulants that can leave you feeling jittery and increase bowel spasms, especially in sensitive hungover guts.

Artichoke supplements may help

This supplement stimulates bile production and can help to relieve bloating and other symptoms of indigestion associated with alcohol consumption.  If you know you have a hectic month of over-indulgence ahead of you then try taking this supplement daily.

Foods that may help to promote good liver function

Certain foods may encourage greater bile flow through the liver, which helps to remove toxins more efficiently.   These include bitter and dark green vegetables (rocket, cabbage, kale and cabbage) and  globe artichokes.  Beetroot has also been traditionally associated with liver health by way of a plant compound called betaine.  All vegetables are hugely beneficial to health so the message here is just to eat more of them in general!!

I hate to be the bearer of bad news, but the reality is that there is no miracle cure when it comes to hangovers and how rough you feel is largely dependent on how much you have drunk.  Whilst there are plenty of useful tips such as those above to help you feel a little less shabby the following day, it’s important to always drink sensibly.

 

References 

  1. Cancer Research UK Dryathlon 
  2. https://www.bmj.com/content/331/7531/1515

 

Time saving mealtime tips for carers

Time saving mealtime tips for carers

Time saving mealtime tips for carers 

I’m hugely passionate about the health and welfare of older people and continue to provide training to care homes and carers about the importance of nutrition.  This passion extends to the heath of carers and whilst I know there’s always so much going on when it comes to caring for older people, you should never overlook the importance of diet and nutrition.  This applies to yourself as well as those you care for.

Food has the power to do so much more than just nourish the body

Aside from the physical benefits of eating well, mealtimes are often the only opportunity many older people get to interact with someone and is a way for those with dementia to navigate their day. Food has a unique way of stimulating thoughts of the past and certain dishes/foods have the wonderful ability of conjuring up an association with occasions during the year such as strawberries for Wimbledon, pumpkins for Halloween, mithai for Diwali and sprouts for Christmas.  Amidst the current wellness landscape, I hope we never lose these associations between culture and food as they’re so much more important than the latest protein powder or green juice!

Carers in the UK

My hat goes off to carers in the UK and so should yours.  Aside from the huge commitment and impact it has on their health and wellbeing the economic contribution is estimated at £132 billion each year according to research carried out by the charity organisation Carers UK.

There’s no carer stereotype, but it can be defined as anyone (child or adult) who looks after a family member, partner or friend because they need help as a result of illness, frailty, disability, mental health problem or an addiction, and is not paid for their work.  There are around 7 million carers in the UK equating to one in ten people and this figure is predicted to rise by 3.4 million people over the next 15 years (1).

I’m focusing on those that care for older people and the majority of these carers in the UK are women, many of whom are considered to be part of the ‘sandwich generation’ caring for children and older parents at the same time (2).

I will write another blog on the impact of caring on health and the little attention they pay to their own self-care, which puts them at risk of both physical and mental health issues.

Financing the cost of care

The impact of caring can take its toll on those that still have to work at the same time, which is estimated to be one in eight carers.  Many carers have to sacrifice employment to fulfil their caring responsibilities, which can add to stress and financial commitments with surveys showing that 53% of carers have had to borrow money as a result of their caring role with 61% borrowing from friends or relatives and 41% having to use overdrafts.  It’s also been shown that 60% of carers have had to use all of their savings, whilst 23% have had to re-mortgage their homes or downsize to smaller properties to cover the costs (3).

The older carer

Another group of carers often not considered by those with little knowledge of this environment are those who are older themselves.  Research shows that 65% of carers aged 60-94 years themselves have long-term health problems and that 68% of such carers say that their caring role has had an adverse effect on their health with a third saying they have cancelled treatment or an operation because of their responsibilities (4).

Why is diet so important for older people being cared for?

The food we eat provides the energy and nutrients that the body needs to maintain good health.  Good nutrition is particularly important as we get older as it helps to support the immune system (which protects against infection) and offers nutrients that help with many other areas of health.

Nutrient deficiencies are not common in the general population but can occur in this age group and can lead to fatigue and low mood, and many other symptoms that can impact on day-to-day wellness.  Malnutrition is common in older people, especially those with dementia and this can not only make life more difficult for those that you care for but also for carers that have the added burden of dealing with the symptoms as a result.

We absorb nutrients less efficiently as we age and medication as well as lifestyle can also impact on this. There are also many other things that carers may have to consider when helping older people to eat well such as dentition or the changes brought about by dementia that affect all of the senses and the desire to eat.

Mealtimes are just one of the responsibilities of carers and aside from cooking food can be a lengthy process if they have to put time into helping someone to eat.  For those also supporting a family, it doesn’t take a maths genius to see how much time needs to be committed to mealtimes, especially if the person your caring for needs a lot of support.

Time management is essential and even more so to insure carers are taking time out for themselves, which many fails to do.  Mealtimes don’t have to feel like a burden and there are shortcuts that you can take to reduce the time spent in the kitchen without having to sacrifice good nutrition.

Get the basics right first

To insure every meal counts nutritionally you just need to get the basics right.  Meals should include a good source of protein (meat, fish, Quorn, tofu, beans, pulses, cheese), source of carbohydrates (pasta, bread, potatoes, rice or other grain) and plenty of vegetables, whilst bursting with flavour to encourage appetite.  This doesn’t need to be expensive or complicated as you can create some very simple meals using this principle, whilst making the most of time-saving preparation techniques and quick-fix foods.

Useful tips

I have put together this list of tips but there are probably many more that you already use and I would love to hear from you to share these ideas.

Breakfast smoothies 

Smoothies are a great way to provide a very quick breakfast or snack if you’re feeling rushed for time.  Use any milk as a base and throw in fruits (frozen or fresh), spinach and oats then sweeten with a little honey.  You can also prepare single smoothie packs in individual sandwich bags and keep them in the freezer to save a little more time. This is a great option if you’re trying to deal with malnutrition as you can easily whack up the calories by adding other ingredients such as oils, tofu or protein powders.

Batch cooking 

Cooking in batches once or twice a week is a great time saver.  Dishes such as stews, curries, casseroles, hearty soups and other one-pot dishes are perfectly suited to this and can be packaged individually and stored in the freezer.  Try adding in plenty of veggies to your dishes (frozen is fine) or pulses (canned) to maximise the nutritional content.  You can also add foods such as chicken livers to batch cooked meals to boost their nutritional content.  You can buy ready cooked grains in ambient pouches that can be microwaved to save time boiling grains.

Lunch platters

Mealtimes can be made up of lots of small food items, which can be taken straight from the fridge to create a lunch or supper platter.  Dips, vegetable sticks, chopped fruits, pitta breads, cooked meats, samosas, dim sum, sushi, scotch eggs, hard boiled eggs, cheese and biscuits are just a few examples and if stocked up can offer a meal in minutes.

Healthy ready meals 

You don’t have to be a slave to the stove when preparing meals and there are plenty of healthy ready-meals available that can be microwaved in minutes to provide a quick meal option. Foods such as fish pie, cottage pie or beef stew always go down well and can be teamed with a serving or two of frozen veggies such as carrots or peas to help boost the nutritional content of the meal.

Learn a repertoire of simple five-minute-meals 

Creating a quick repertoire of nutritious quick meals can be a great standby when you’re struggling with what to cook.  Eggs are perfect (omelettes or scrambled) as is wholemeal toast topped with canned fish or baked beans, pasta with canned tuna tomato sauce, soup with wholemeal toast and grilled salmon fillet with ready-made mashed potato.  Try teaming each dish with vegetables by either serving them as a side or adding them into the dish.

Nourishing soups 

Soups are a great way to cook up a meal in a flash and when served with wholemeal bread provide a good balanced meal.  Try and boost their nutrition potential by adding in canned pulses, lentils or other frozen vegetables before cooking.  Soups can be low in calories so try drizzling with a little olive oil after cooking or topping with parmesan shavings.

Make use of canned and jarred foods 

There’s nothing wrong with canned and jarred foods as they can be hugely nutritious and essential time-savers.  Canned tuna is a great protein booster and jarred sauces can be a life saver and reduce the time required to batch cook.  You can add fresh or frozen vegetables to these foods to boost their nutritional content.  A simple Bolognese sauce takes little more than mince, tomato sauce and some chopped vegetables to create a nutritionally balanced meal.

Create a list of weekly essentials

Take some time to get a grip on the foods that you use on a weekly basis to create healthy meals. If you have the essentials in stock, then you will never get caught short.

Keep snacks in stock

There will be times when you need snacks, which may be needed to help someone in your care to gain weight or for those moments when someone’s appetite is not strong enough to face a whole meal.  Foods such as cold meats, yoghurts and cheese are useful to keep in the fridge as are sweeter foods such as custard and fruits like bananas.

Don’t waste the left-overs

It’s amazing what you can create from leftovers and these can save a lot of time the following day when preparing meals.  Sunday roast leftovers can easily be whipped up into a nutritious hash the following day and spaghetti bolognese tastes great when re-fried.

Find ways to make sweet foods more healthy

In some instances the person your caring for may develop a sweet tooth, which is common in those with dementia.  If something sweet is the only way to get someone to eat then think of ways to add a little extra nutrition to the food your preparing.  Chopped fruit is good on custard and ice-cream, whilst fruit-based puddings made using fresh fruit such as pies and crumbles contain the benefits of the fruit and switching traditional crumble for something oat-based is good.

There are no hard and fast rules when it comes to helping an older person in your care to eat well.  Providing those in your care with a healthy nutritious diet is important but you also have to do the best you can within the moment in time.  Don’t make mealtimes stressful and try to use the tips above to take the strain off this area of your responsibilities. It goes without saying to figure out the foods that the person your caring for likes to eat as this can be a game-changer when their appetite is compromised.

My only final note is that carers don’t forget the importance of self-care and this means taking time out for yourself to eat and live well.  It can be difficult to see the woods for the trees with such responsibility but I for one think you are all amazing.

x

References

  1. http://webarchive.nationalarchives.gov.uk/20160109213406/http://www.ons.gov.uk/ons/dcp171766_300039.pdf
  2. https://www.carersuk.org/for-professionals/policy/expert-comment/4604-sandwich-generation-concern-is-growing
  3. https://www.carersuk.org/for-professionals/policy/policy-library/caring-family-finances-inquiry
  4. https://www.carersuk.org/for-professionals/policy/policy-library/in-sickness-and-in-health