This week saw the launch of Uniquely You from Healthspan. I spoke with Tracey McAlpine from Fighting Fifty about the product.
This week saw the launch of Uniquely You from Healthspan. I spoke with Tracey McAlpine from Fighting Fifty about the product.
Quick video with Tracey McAlpine from Fighting Fifty looking at eating well for the menopause (and a nice Detox Kitchen Bible book plug!).
On camera with Tracey McApline from Fighting Fifty talking about prostate health and cooking a delicious dish of wholemeal spaghetti with cherry tomatoes.
I recently wrote a piece about food myths, which was unfortunately given the headline “carbs don’t make you fat”, and whilst slightly misguided, not completely wrong. Interestingly, of all the myths mentioned, the focus of readers was “not all carbohydrates make you fat”. Amongst other things, the main lesson learnt was not to read people’s comments in the Daily Mail!
After reading more around the topic, it’s become clear that the debate over fat versus carbohydrates is still controversial and not something I intended to be part of. Seeing how the content of my article was spun by readers (many of whom simply commented on the headline without reading the article) only proved my thinking behind the myth as many related the information to their own personal experiences, which can’t be applied to the general population. People have different lifestyles and energy needs so it’s difficult to generalise about fats and carbohydrates.
I still stand by my view that not all carbohydrates make you fat but accept that the topic requires more explanation to comment on both sides of the debate and cannot be summed up in two paragraphs of a health article!
I also received many negative comments about my training and clients I choose to work with and feel I need to fight my corner! I’m happy to be completely transparent about my work.
Firstly, I’m not a vegan (not sure where that one came from!). Even if I were, then this would still not impact on my views about carbohydrates. I’m a registered nutritionist with the UK Association for Nutrition and have a BSc in nutrition (not nutritional Therapy) and a MSc in public health nutrition. I currently work with food companies, mostly restaurants to improve the quality of their food and help them to meet legislation that provides transparency to customers about the food on their menus. I also work with care homes to improve the food offered to residents with dementia as well as schools and nurseries to ensure the nutritional needs of our vulnerable population groups are met.
I currently work with one of the UK’s largest supplement companies as their head of nutrition in a role that requires me to objectively ensure the right information is given to customers within the strict legislation around health claims. I don’t promote unnecessary use of supplements and stick with a message and belief of food first. Most importantly, I’m independent and simply use the scientific facts as a basis for my writing and not those of commercial companies.
I have written a recipe book with my good friend Lily called ‘The Detox Kitchen Bible’ and we exclude wheat, dairy and refined sugar from our food (which was initially based on the needs of the clients we deliver food to who include vegans and those with diagnosed food intolerances). I hold my hands up that the word ‘detox’ has bad connotations, but our ethos is to cook from fresh and focus on including lots of nourishing foods that ensure nutrient balance (including carbohydrates) rather than those excluded.
At its core, nutrition is simple; eat healthy foods in the right portion size for your energy needs, don’t fear food or categorise as good and bad and understand there is room for all foods as part of a balanced diet. Putting this into practice is more difficult and is influenced by other factors such as behaviour change, food access, income, cooking skills and the information made available. We all know when we’re eating the wrong foods and don’t need to be patronised by health professionals like me, however, those interested in health often like to learn more about the subject.
Nutrition is also a science and research will continue to emerge that questions traditional thinking. Understanding how to read scientific papers requires training and reporting about health in the media often focuses on the initial findings of studies and those that can’t be translated to everyday life such as animal studies or those carried out on small study groups. Reporting these findings undoubtedly causes some confusion and frustration as often the messages contradict themselves between articles.
I try to avoid focusing on a single aspect of any diet and prefer to keep the bigger picture in mind as there are many challenges facing public health nutrition, but here are my views about carbohydrates and in particular their impact on weight.
Carbohydrates are one of the three macronutrients that provide energy, along with proteins and fats and an excess of any one will cause weight gain. Most foods contain a combination of these nutrients so blaming a single food or nutrient for weight gain makes little sense. There are also other factors that influence weight as mentioned above but these are not relevant to the question at hand.
Yes, carbohydrates raise insulin levels that can trigger the uptake of fat, but not before the body has taken what it needs for energy. The role of insulin is to regulate the usage and storage of both glucose and fat. This hormone controls blood glucose levels by messaging muscle, liver and fat cells to take up glucose from the blood, which is used for energy. When the body has enough to meet its energy needs, glucose is taken up by the liver and muscles to be stored as glycogen. Once the liver has stored all the glycogen it can, fat cells take up glucose and store it as triglycerides. Insulin also inhibits the breakdown of fat, glycogen stores and proteins as well as the pathway that produces ketones (more on that later).
It’s also worth noting that energy metabolism is not an all or nothing process and the body will use fat and glycogen stores simultaneously in response to its needs.
However, just because you eat carbohydrates doesn’t necessarily mean a sudden rise in fat storage! People have different energy requirements relating to their lifestyle (particularly exercise) and not everyone needs to lose weight.
Brown rice and quinoa are not the same as calorie-laden pizza and chips that also contain high amounts of fat and other nutrients such as sodium, which can negatively impact on your health. Wholegrain carbohydrates contain fibre, which is lacking in the UK diet, as well as other essential nutrients such as magnesium and B vitamins. Foods made with flour, mostly white (fortified in the UK with calcium, iron, thiamin and nicotinic acid), also provide valuable nutrients, which are especially beneficial for those on a low food budget.
A far as low fat diets versus low carbohydrate is concerned then the science behind them does differ and as explained above, an excess of glucose will be stored as fat and effect how the body utilises these nutrients for energy.
The traditional dietary advice for losing weight is to follow a low fat diet and is favoured by the Department of Health. The principles are that you cut down on your overall intake of fat, which helps to reduce your overall calorie intake and so lead to a steady reduction in body weight over time, an approach that many consider easier to maintain in the long-term as opposed to short-term fashionable diets.
The low fat diet also requires sticking to a reduced number of calories and endorses following other key healthy eating messages such as reducing your intake of saturated fat and sugar, eating oily fish and plenty of high-fibre foods such as wholegrains, pulses, fruits and vegetables, which will benefit long-term health. There is no recommendation in this diet to reduce your carbohydrate intake but guidance suggests that half your daily calories should come from foods rich in this nutrient and that you should opt for those that are unprocessed. High fibre carbohydrates have also been shown to help with weight loss as they have a filling effect, especially when eaten with protein and healthy fats that slow down the release of sugar.
Health bodies including the Department of Health worry that low carbohydrate diets encourage the intake of saturated fat that may impact on your risk of heart disease, however research shows that a moderately low carbohydrate diet may benefit the heart as long as proteins and fats come from healthy sources (1).
Some researchers believe that saturated fat may not be such a major factor in the development of heart disease compared to other dietary habits such as an excessively high intake of carbohydrate foods including sugar. Whilst this is a whole other issue it adds another dimension to the low fat versus low carbohydrate debate.
Diets such as Atkins remove virtually all carbohydrates from the diet during their initial phases (prescribes just 40g of carbohydrate daily, which is the equivalent to about two slices of bread). In the absence of glucose from carbohydrates, the body is forced to use some protein and also fat stores for energy. Fats are converted to ketones that the body uses to supply energy to cells of organs such as the brain that usually favour glucose. In essence, your body is burning fat, which is the basis for the weight loss and loss of fat tissue, the latter of which is generally better for your health.
Low carbohydrate diets are effective, which is backed up by plenty of studies that report quicker weight losses and reductions in body fat compared to a traditional low fat diet (2, 3, 4). Researchers have even suggested that this may be a better approach for treating obesity. However, low fat diets can also help you to lose weight and studies have shown that both low fat and low carbohydrate diets can lead to significant weight losses (5). It’s also not fully clear how significant the weight losses are in the long term between the two approaches, although it’s been suggested that both are similar over time. Diets high in protein are also very satiating, which can lower overall calorie intake.
Its also worth noting that glycogen can make muscle tissues hold on to extra water, which may reflect the numbers on your scales. This is one reason why drastically cutting back on carbohydrates can initially result in a quick loss of weight as you use up glycogen stores and with that, lose water.
A recent study looked promising to finally end the debate about low carbohydrate diets versus low fat diets but as is the case with nutrition, it only provided another take on the debate and little to sway the argument either way (summed up nicely by NHS choices).
Diets are considered by most to be temporary, meaning they have an end goal. However you decide to lose weight, bear in mind, its important to think about how you’re going to keep the weight off that you have worked so hard to lose. My advice is to focus on adopting small realistic changes that can be followed through to the way you eat after you have lost the weight, whether that’s to eat less processed carbs, serve smaller portion sizes or choose low fat varieties of dairy foods.
Interestingly, my concerns from the article were only proven by readers comments, many of which favoured the low carbohydrate approach. Everyone has his or her own personal experiences, some react badly to gluten and wheat so cutting out certain carbohydrate foods is necessary and others have had more success losing weight following a low carbohydrate diet rather than a low fat approach. However, when advising public health, the message has to meet the needs of everyone in a way that is easily understood and able to be applied.
Whilst the low carbohydrate approach is convincing, these diets are not that straight forward, especially those that include different phases of carbohydrate intake and require the body to enter ketosis in order to achieve the fat burning state. It’s hard to see how this could be relayed to the general public and the last thing you want is for ketosis to be considered a healthy body state, especially for those with underlying health conditions. Saying that there may be some benefit to cutting down on your carbohydrate intake.
Yes, a diet high in sugar, pizza, pasta with creamy sauces or toast laden with butter and jam will encourage weight gain, especially when partnered with a sedentary lifestyle and excess calories but including carbohydrate foods, especially unprocessed, in the right portion size, will not.
When you talk about carbohydrate foods, many people automatically refer to cases of high calorie diets laden with large amounts of sugar and foods mentioned above, which are linked with obesity and other diet related diseases such as heart disease. For those with a healthy weight and active lifestyle, there is no reason to completely remove them from the diet.
There are many books citing the perils of carbohydrates (namely processed) and especially sugar. Whilst these are very valid arguments backed up by credible research, our body’s are more than capable of dealing with this food group in the diet, dare I say, even a little sugar. Ill health occurs in those who are over consuming large quantities of all foods including an excess of sugary processed carbohydrates; a diet that is typical in those with other unhealthy dietary habits and lifestyles.
My main concerns include:
In my opinion, if you’re trying to lose weight, which seems to be the main association with carbohydrates in the diet, then the decision of what diet to choose is really up to you and there is no right or wrong approach as sticking to either low fat or low carbohydrate will result in weight loss.
Unfortunately, the media exposure of research and debating on the topic has detracted away from the fact that the most effective diet is going to be the one that you stick with. Dr Susan Jebb at the MRC Cambridge summed the situation up perfectly with the comment, “there is too much significance placed on the nutritional composition of diets when the biggest challenge is finding strategies that help people to adhere to them”.
My point still stands, carbohydrates are a beneficial nutrient and choosing the right foods (preferably opting for unprocessed grains), in the right portion size as part of a balanced diet tailored to meet your energy needs poses no serious threat to health.
Wednesday saw the start of mine and Lil’s look tour of Holland and Belgium, which came about after the the Dutch publishers, Scriptum, bought the rights to sell The Detox Kitchen Bible on the Dutch market. I have to say, it was a bit weird seeing the book translated into Dutch.
Wednesday, we checked into the achingly cool, INK hotel in Amsterdam. They had kindly agreed to host our press event the next day and were the most amazing hosts.
Next was onto Scheltema, Amsterdam’s most popular bookstore. Our workshop event pulled in a great crowd as we chatted about the benefits of eating healthily, whilst cooking avocado and broad bean smash, banana loaf and oat granola (all sugar-free and bursting with nutrients to nurture and heal your body from the inside out).
We were left a little free time to explore Amsterdam. Very cool and definitely returning. The health food scene is really starting to bubble over their and the locals are fully embracing the idea of eating delicious, unprocessed food as proven by the cafes we visited such as Coffee and Coconuts and Sla.
Thursday was our big press event with some of the leading Dutch press, Grazia, Women’s health as well as food and heath bloggers. It also turns out we have been put forward for a food and health book award!
Lily worked with the head chef, Tjitze at the hotel to create hybrid dishes using both her and his skills. Green juices were served alongside ginger and chilli seabass with pak choy and sous-vide aubergine with pomegranate and lemon yoghurt. Deliscious!
After interviews with the press we packed up and travelled to Antwerp.
Friday was another workshop and press event at the Antwerps kookhuis. More green juices were followed with banana bread and tabouhleh served with avocado and broad been salad. Again we met some great journalists including those from one of Belgium’s leading online magazines, Nina.
Lastly, I had to make a quick trip to one of Belgium’s many amazing chocolate shops for a few naughty treats! 80/20!
Try our aubergine recipe for yourself here.
So, just spent a brilliant week in Turkey at the Hillside beach Club with my good buddy and personal trainer to the stars Christina Howells of That Girl London . I have to admit that Turkey was never top of my list of places to visit, but the beautiful resort of Hillside in Fethiye was an eye opener. We had a week of glorious sunshine accompanied by breathtaking views and crystal clear, jade green sea.
Chris and I were invited to be part of the Wellness week at Hillside, which included an array of interesting workshops including one from me about healing foods and others including yoga, juicing and other relaxation techniques. As you can see from the pictures, Chris took every opportunity to strike a pose in the latest collection from Charli Cohen.
Later in the week we were joined by four of the UK’s top health and wellbeing journalists and bloggers including Poppy cross, Anneli Bush (Sustain the Glow), Abi Butcher and Nina Zietman, invited by the PR agency, Hue & Cry, represented by the gorgeous Esme Fillingham.
There was plenty of time to bask in the sunshine and explore the beautiful beaches on offer at the resort. If a lively environment and cool beach club vibe is your thing, then the main beach was the place to soak up the sun. However, needing a little quiet, I found the Serenity beach (see below) a haven of relaxation, and for those who are looking for total silence, the quiet beach offered just that, complete with a mobile phone ban. The rooms were also sheer bliss with huge comfy beds and pillow menu (I opted for the buckwheat pillow) as well as stunning views out to sea.
The journals and bloggers experienced some magical moments including sunset yoga onboard one of the resorts many boats, spa treatments and water sports. Christina also put us through our paces over the weekend with personal training sessions and a group circuit training session that worked muscles I never even new existed (thanks to Anneli for subjecting me to a further 30 minutes of torture from Christina!).
Obviously, food was big on my agenda and Hillside didn’t disappoint with a huge array of fresh salads, grilled meat and fish, as well as other offerings to meet the needs of most pallets. If the canteen style of eating isn’t your thing then there are also other restaurants offering a la carte dining in style of the local cuisine, which included plenty of local foods and dishes including aubergine, local breads and locally caught seafood.
I’m not the biggest fan of resorts as I like my own company to chill out, however, Hillside offered an environment to get involved in the group/family holiday vibe as well as quite spaces to reflect and rejuvenate. I also took the opportunity to shamelessly promote the Detox Kitchen Bible!
I’m not sure I could personally cope with the crowds that likely fill the beaches of Hillside during the summer months, but that’s just me. Saying that, I can’t recommend visiting this resort highly enough if you’re looking for a dose of sunshine and luxury to escape the dreary UK weather during the end of September through to October.
I also have to say a huge thanks to the team at Hillside who were incredibly friendly and accommodating during the week, especially Oscar the chef who helped with my food demonstration.
If you fancy joining me and Christina then check in for May when we will be involved in the next Wellness week at Hillside.
I really enjoyed speaking with Phil Clarke about his radical take on fasting! Opting for a diet that reflected Ramadam (not eating during the daylight hours) then eating what he pleased (usually curry and beer!) when the sun set, Phil successfully lost over 4 stone. A healthy approach to weight loss?
Not likely! It’s not just about calories as they’re not created equally. If you’re reducing your calorie intake then make every mouthful count with highly nutritious foods.
I’ll be blogging my take on weight loss soon, complete with a two week menu plan and recipes.
Read what Phil had to say here.
I’m always getting asked for post-training snack ideas so thought I would take a quick snap of today’s little number.
If your fitness regime involves a few trips to the gym each week, and your goal is to lose weight, then there’s really no point in replacing those calories you have sweat your heart out to burn. However, if you’ve skipped breakfast or eaten very little for lunch before a workout then this snack is perfect to satisfy your hunger.
There’s also no need for mega protein shakes after training. They don’t make you miraculously sprout muscles and are usually loaded with sugar. You’ll get more than enough protein from your daily food intake. If weight gain is your goal then bulk up with lots of small meals throughout the day that also include carbs and healthy fats (gaining weight can be just as hard as losing it for some people).
For those who are super-fit, training hard to gain weight or maintain a high calorie intake to meet your intensive training needs, then nutritious snacks will make up an essential part of your regime.
This snack is rich in healthy fats, including anti-inflammatory omega 3’s, which research suggests may help with post training soreness (although the amount of omega 3 implied in such studies exceeds what this snack provides but hey, my legs will thank any help they can get!). It’s also rich in magnesium (natures muscle relaxer), low levels of which may encourage cramping.
As always, a good supply of antioxidants from fresh veggies is beneficial for overall health and may be especially important for professional sports people who are exposed to an excess of free radicals from intensive training regimes.
If you’re training hard or looking to gain weight then you may want to add some carbs to this dish. Try a little white pitta bread as it’s quickly broken down to restore glycogen stores in the muscles and liver.
270 calories per serving
Rich in protein, omega 3, potassium, magnesium, vitamins B & C
2 slices of smoked salmon (about 60g)
5 raw cashew nuts
1 tsp pumpkin or sunflower seeds
3 radish, quartered
1/6th small white cabbage, finely shredded
1 tbsp lentil sprouts
1/4 small cucumber, diced
1/2 small courgette, diced
Small handful of coriander, finely chopped
2 tsp extra virgin olive oil
1 small lemon, juiced
Ground black pepper
Great day last Thursday filming recipes with my gorgeous buddy and hugely talented personal trainer, Christina Howells of That Girl London. Huge thanks to the talented Nina for her filming skills and Fiona for letting us film in her beautiful kitchen.
Deliciously healthy recipes included:
Aubergine, chickpea and feta salad (see below)
Shredded turkey broth
Lentil sprout wraps with tahini dressing
Chickpea, pomegranate and pumpkin curry (taken from The Detox Kitchen Bible)
Great day! Will be including these recipes when Christina and I entertain the health media on a fitness retreat at the Hillside Beach Spa in Turkey next month!
Aubergines and chickpeas make this dish rich in fibre which is lacking in the diet of most people. Fibre not only aids good digestion but can help with weight loss (keeping you fuller for longer), protect against certain cancers and promote good heart health (reduce cholesterol).
340 calories per serving
2 medium aubergines
1 tbsp extra virgin olive oil
1 tbsp red wine vinegar
210g can of chickpeas
Pinch of salt
Pinch of ground black pepper
80g pomegranate seeds
Handful each of parsley and mint, chopped
60g feta cheese, crumbled
1. Cut the aubergine into thick slices lengthways then set to one side.
2. Heat a griddle pan or large non-stick frying pan over a high heat.
3. Place the slices of aubergine on the pan and cook each side for 3 minutes until lightly charred and tender. Once each slice is cooked, place them all in a large bowl and cover with clingfilm. Leave for 15 minutes.
4. Make the dressing by combining the oil and vinegar in a small bowl and whisking.
5. Drain the chickpeas in a colander and rinse then transfer to a large bowl.
6. Take each aubergine slice and roughly tear into strips (you can also use kitchen scissors for this) then add to the bowl with the aubergine.
7. Add the dressing to the bowl and combine, adding in salt and pepper. Next, throw in the pomegranate seeds, parsley and mint leaves then lightly toss.
8. Divide the aubergine mixture between 2 plates and sprinkle with feta before serving.
Pleasure to be part of the panel involved in choosing foods for the first ever Women’s Health food awards!
Check out the winners in this months issue!