"Personal Responsibility= Non Sequitur Without Education"

"Personal Responsibility= Non Sequitur Without Education"

That was the line that stuck out the most to me in this weekend's article on our nation's health problems in SF Gate, by UCSF's incredible Dr. Robert Lustig (if you've never watched Sugar: The Bitter Truth, I urge you to). This is a great read because it asks the questions many of us are feeling confused about: Why is that even if we eat what we are told is okay and lead a healthy lifestyle we are still plagued by chronic medical problems? Why are there obese 6 months old - certainly it's not their fault, right?  Why are so many people at a normal weight still at risk of heart disease, hypertension and diabetes? In short, what is going on???

Increasing data is pinpointing sugar as the number one culprit. Yes you can cut out the obvious villains (soda, fruit juice, candy) but until we start to educate that 80% of processed foods are laced with added/hidden sugars, how can we expect people to make wiser decisions? People shouldn't feel pressure to eat less, they should be given the education needed to make smart decisions.

They should know there are 56 names for sugar. "How can we expect anyone to make a rational dietary decision when the information on which to make that decision is withheld? We're not allowed to know how much sugar is added or where added sugars hide." Doesn't seem fair really. 

That's what Prescribe | Nutrition and NYNR is really all about: educate the why so people can know the how. We all want to be able to live in this world, worry less and enjoy more. It's completely possible once you know the whys and the hows.

Happy Day 3!

-Megan

Our Daily Bread?

Our Daily Bread?

A great article in a recent Whole Living takes another look at modern day bread. All of the sudden it seems like half of us can't tolerate this staple we grew up on. What's going on with gluten and America? Whole Living closely looks at how wheat, in particular bread, has changed over the years. You're introduced to the difference between your average bread - all made with a single strain of yeast (Saccharomyces cerevisiae) vs. artisan breads (on the rise) made from fermented dough - and why some of the most gluten-sensitive folks are easily able to digest it. The article dives into how and why the wheat we are eating is an entirely different product than what were eating 10,000 years ago. Celiac disease (permanent autoimmune disorder) and symptoms of gluten sensitivity (non-autoimmune digestive disorder) have been on the rise since WWII. The rate of celiac disease  in the US has risen over 400% in 50 years - and that doesn't account for those without celiac, just gluten sensitivities . 

So what's changed in the past 50 years?  Well there's two things.  First: The way we grow and process glutinous grains (think fertilizers, GMO seeds, and hard milling processes). Second: The process of turning flour to dough; today's common method is adding quick rising yeast instead of traditional fermentation, which maintains live microbes. What do these microbes do? One study published in 2007, in Applied and Environmental Microbiology, found that "When wheat bread was thoroughly fermented, it reduced gluten levels from roughly 75,000 parts per million to 12 - a level that technically qualifies as a gluten-free." The live microbes break down the gluten and sugars into more digestible elements.  Check out the article for more interesting detail.

Bottom line: is it the wheat itself or what we've done to it that's causing so many problems?  Just another reason to re-think the big brand packaged foods you may be consuming, and perhaps learn more about traditional foods.  Regardleess, as both a nutritionist and a gluten sensitive individual, I'd approach anything made with glutinous grains (wheat, rye, barley, triticale), traditionally prepared or not, with very serious caution...and not at all if you have celiac. It's just not worth it! Check out The Root of Health's gluten-free page for some ideas on living without.

Detoxing As A Family

Detoxing As A Family

I know… we aren’t calling New Year New Rules a “detox” per se, because it’s FULL of food.  But it’s the best way to articulate a carved out period of time in which we rest our bodies of the gunk.

You might be curious about how a detox goes when you're the chef of your kitchen and cooking for a family. That was my biggest concern when I did my first program {with Katie Jasper Health} about a year ago. Making one dinner is hard enough, but one for the "detoxer" and one for the hubby and kiddos? See ya later.

In my mind a detox meant less food, complicated tofu filled meals, and maybe some gross "detoxifying" drinks like the Master Cleanse {yup, I've done that}. However, I was pleasantly surprised to find that my first detox was really nothing like I imagined.

The detox was simply removing foods that caused inflammation and replacing them with foods that nurture, heal and help detoxify. The recipes were delicious, and 90% of the meals we ate as a family! Whew.  Great news this round... EVEN more family friendly {and some more "meat" for the fellas... good meat that is}.  NYNR.

Having two little ones with sensitive systems and food allergies, I actually felt great about giving them food that eliminated common allergens and gave their little systems a break. And my husband was happy to report that he had more energy and lost an easy 10 pounds over the two weeks. It felt like we all "won," and I loved knowing exactly what my girls were eating-no funky, hard to pronounce ingredients!

Here are some helpful hints that I've made note of over my last few detoxes:

1. Be prepared to spend a little more time in the kitchen. Make an event out of it! Bring the kiddos in and let them help however they can.

2. Share what you learn! I am not kidding when I tell you that my three year old knows {and loves knowing} why kale is good for her. Make eating healthy food cool, think "jumping higher and running faster." If you're excited, they will be too. And yes, this does work on husbands.

3. Make larger portions for dinner, so that you have leftovers for lunch. I am okay spending more time in the kitchen around dinnertime, but lunch needs to be quicker at our house.

4. Reward your kids for trying food they might not normally eat. We served up some banana soft serve after a couple dinners that our girls were hesitant to try.

5. Have an easy back-up plan for a dinner you think they might not like. At our house "lettuce boats" are our go-to's. Wrap turkey, carrot shavings, avocado, hummus and some balsamic vinegar in a romain leaf...voila! Easy, healthy and quick!

I hope your detox leads to more healthy, happy, quality family time spent in your kitchen! What a great way to start off your year :)  I can't wait for NYNR!

Love - Anna

To CSA or Not to CSA?

To CSA or Not to CSA?

Excuse the crummy title, but that really is the question. 

Have you joined a CSA or know people who have? Joining to a CSA has long been a subject on our full plate of "Should We's?" We try to eat lots of veggies at our house and between vegetable packed meals and juicing, we can burn through more money than I care to spend for one week's worth of groceries. Let me get real here for a hot second and tell you that there are also many weeks where I intend to cook and juice much more than life actually allows, which means I end up throwing an embarrassing amount veggies away (of course I do this while the hubby is gone...I think he literally sees me throwing bags money away when this happens, while I just see my over-achieving meal planning in the trash). But, I digress. 

If you haven't heard of a CSA before, it stands for Community Supported Agriculture. In a nutshell, you support local farms by becoming a member and buying a share of the anticipated harvest. Once the harvesting begins, you pick up your weekly share, which is usually at a designated drop-site or from the farm itself. What you can get will vary farm to farm and there are also different types of purchasing options. Options range from fruits, veggies, herbs and flowers to honey, eggs, dairy and meat products. Some CSAs even provide working shares, where you get reduced membership fees in exchange for work--is it weird that this sounds amazingly appealing to me? It could be partially due to the idea of being child-free while doing the work :)

Anyhow, the reason this decision sits on the back-burner is that there are A LOT of factors to consider. The season usually starts off slow, then picks up big time in the last half. I have heard many stories of having huge amounts of veggies in the fall, like "coming out of your ears" amounts, so I would definitely have to sharpen up on my vegetable storing knowledge. Also, if there are any sporadic travel plans for us, it's usually in the summer, and that could be a challenge to foresee when joining in the spring. Last, I love the farmer's markets in the Twin Cities, and I wonder if we would be less compelled to go?

I know, I know, first world problems, right? Before I wrap up, I want to touch on some great reasons to subscribe to a CSA with a link to some great local-ish options:

• Nothing sounds more wonderful than knowing exactly where my fresh produce is coming from and exactly how I am voting with my dollar (I love transparency, it's so hard to come by)
• Eating local, organic and in-season is made easy with the weekly box of goodies 
• Reduce your carbon footprint
• Fun events at the farm and the education piece for our children during these event.
• If you use all or most of your deliveries, you will save money...and who doesn't love that?!

I think I just sold myself on this. I guess the good old pro's and con's list really does work!

Here is a link to some CSA farms in the Twin Cities area or with drop-sites near you:

http://www.wedge.coop/local/csa-farm-list

If you have any thoughts, please share,

Anna

Oranges from Spain - Vivavida Gourmet Review

Oranges from Spain - Vivavida Gourmet Review

It's not a secret that I love fruit, but you may not know that my friends and family often don't share the same passion for it as me.. well, that was until now. The other week, a special delivery arrived in the post for me from Spain - 15Kg of the most beautiful, vibrant and tasty oranges that I have ever tried.

I think I did too much editing on this photo.. the oranges do not really glow..!

The oranges were sent to me by Vivavida Gourmet - from tree to table in 24-48 hours is their motto and I could not believe the difference in taste compared to my regular oranges - and neither could my family and friends who were lucky enough to try them - even people who 'didn't like oranges' were asking for more! I was sent a mixture of different oranges all of which were super easy to peal (a big thing for me as I love to snack on fruit on the go). So, what's the story behind these super juicy and tasty oranges?!

Yum!

Here is a little background to the orange story from the orange tree owner himself (but you can read more on their website) ...



"I was living in London for a few months, and one of the first things I did wasbuy some oranges from Valencia from the supermarket. The Oranges had a nice colour and were bright, but tasted awful. This is normal as the oranges that are sold in supermarkets have been cut free from the tree for up to 20-40 days. All this thanks to cold storage and chemical treatments.

Since then I always had in mind the idea of how could the people of England, France and  Germany could eat an orange with the same flavour, be natural and fresh straight from the tree. We aim to promote the benefits of buying oranges directly to the farmer, without intermediaries or post harvest chemical treatments. We hope you enjoy our oranges and tangerines."



My fruit bowl never tasted so good!
 

Oranges are one of the healthiest snack foods around and they even come in their own packaging.. they are low in calories (around 60 calories for a medium orange), are packed with Vitamin C (essential for our immune systems), contain soluble fibre (to lower the cholesterol in our blood) and are virtually fat-free - healthy food really does taste good!!

 

So, if you want to taste and serve the most delicious oranges then you can.. here's the link to their online shop.. http://vivavida.es/online-shop/ . I hope you've found this review useful - I love sharing healthy food products, especially those that are such a big hit during 'taste testing' !!

 

Have a great week,

 

Nic x

New Year | New Rules

New Year | New Rules

Why? Because life is busy, stress exists and healthy eating is challenging. Especially post holidays. Maybe you've tried a million diets. Maybe you can’t shake constant bloat or fatigue. Perhaps you’re dealing with some more deep-rooted concerns and don’t know where to begin. Yeah, been there. Well, don’t worry. You found the spot. We work with people with concerns from weight loss to chronic health conditions. Guess what we realized? Across the board, no matter what, this protocol is where we start. 

15 days, tools for life. And lucky you…we decided everyone should be in on this.

New Year | New Rules is a 15 day program that tells you what foods work, what foods don’t, which habits are the hardest on your body…and most importantly, what to do from here on, because life is not a diet. Life is not a cleanse. In the words of Socrates, "Food is thy medicine." 

Time to invest in yourself. Time to show 2013 who’s boss. Find out more here.

PS: The winners of our Lifefactory Water Bottles are....
1. Heidi Banks
2. Jules Elizabeth
3. Heather B. Mongomery

Katie & Megan

What if The Holidays Existed without Food?

What if The Holidays Existed without Food?

Thanksgiving, Christmas, Easter, Mother's Day, graduations... 4th of July... you get the picture.  

What do they all have in common?  They all likely involve big gatherings, lots of preparation, food, drinks, stress (of course) and then some.  Now ask yourself what it would be like if those days existed without all food, drinks and stress?  Not as much fun?  Well, likely there would be that.  But let's be honest, those holidays seem to be MORE about all that other stuff and less about the actual meaning of the day.  Something is missing here.

I've had some awesome conversations lately with clients as it relates and the light bulb went off.  We are always stressed about what the holidays bring, mapping out a recovery plan for after, and "dieting" around those big days.  What a process!!  What if we could reframe those special days, what if there was a better way to honor the holiday, the person, without all the static.  

I'm not advocating that you cut out food, c'mon, but what if it wasn't a table chalked full of deserts that ultimately cause the kids (and adults alike) to go through those craaaazy blood sugar spikes, overeating, capped off by that depressed feeling after your body has just rode the sugar roller coaster?  You know what I'm talking about - I do it too.  Less about the sugar and more indulging in food that are heavier (I usually cave when it comes to dips), but leaving feeling like I just want to crawl into sweatpants and subsequently crawl into bed.  Happy...Merry... congratulations... NOTHING.  That's about how it goes.  

Next time you are planning a gathering or attending one... see how you can make the shift.  

-Katie

Can you reframe the gathering to be about the people, the day, and not just a set up for some sweatpants & the sugar blues?

My Top 5 Tips for Staying Healthy this Winter

My Top 5 Tips for Staying Healthy this Winter

Hello! So, with winter just around the corner I wanted to share with you all my top 5 tips for staying healthy and preventing those common colds that make us feel rubbish!

I hope you enjoyed this video and find it useful - don't forget to check out my other YouTube vidoes and subscribe!

 

Thanks :)

 

Nic x

How to Choose a Healthy Yoghurt

How to Choose a Healthy Yoghurt

I know it's winter (and cold!), but I love yoghurt, and I eat it at least once a day - no matter what the season! I get asked a lot of questions about yoghurt (how to pick out the healthy pots from the less than healthy ones) and so I thought I'd try to help out!

The idea for this blog post came about after Total Greek sent me some of their new split pots to try.. and having tweeted a few pics about them I had a few questions and comments amount the amount of 'sugar' in them... now, although looking at the 'sugar' content for baked/processed products is usually useful, when it comes to foods such as milk, yoghurt and fruit the rules change slightly. This is because they contain NATURAL fruit sugars and milk sugars - with these foods providing an array of nutrients - namely calcium and protein from yoghurt. Yoghurt also contain live cultures and probiotics which have been shown to boost immunity and improve digestive health. Just one pot of yoghurt also contains 1/3 of your daily calcium needs.. essential for bone and teeth health.

Total Greek Blueberry Split Pot.. 140 calories, fat-free and 20g sugar (A ok!)

So.. now we've sorted the sugars out what about the rest? If you're watching your weight then I would recommend a low calorie yoghurt - one that provides less than 100 calories per serving. The ones that normally fit this 'rule' are the ones labelled 'light', 'diet' or 'fat-free'. If on the other hand you're trying to gain weight then go ahead and buy the full fat / thick and creamy yoghurts. Greek yoghurts are the highest in protein -  often containing DOUBLE the amount in comparison to normal yoghurts.. watch out though.. choose fat-free if you're not trying to gain weight.

So, to sum it all up the healthiest yoghurts are going to be those that are...

• Labelled light, diet or fat-free
• Low-fat and contain less than 20g of sugar per serving
• Greek yoghurts (for more protein)

Yoghurts make the perfect snack or healthy dessert.. try adding extra fruit and a sprinkle of low sugar home-made granola - yum!

I often substitute Greek yoghurt for cream in recipes such as Eton mess... it dramatically reduces the calorie and fat content of the dish and is so creamy you would never notice the difference!

And to answer everyone's question.. the split pots (170g) are around 140 calories each and contain ~20g of sugars.. with the exception of the honey pot (tastes amazing though), which contain 190 calories per pot and a whopping 33g of sugar. If you like honey then you're probably better sticking with the regular fat-free Greek yoghurt and adding a teaspoon of honey yourself.. but if you're not calorie or carb counting then munch away (I did!!) - after all, it's still healthier than most desserts!

I hope you've found this post useful! I'll be filming more YouTube videos about how to keep healthy and avoid the Christmas weight gain soon so don't forget to subscribe to my YouTube channel. I have also planned some great (soup) recipes and Christmas gift ideas (edible and non-edible!) for my blog so look out for those too!! I'm so excited for Christmas.. are you?!

Nic x

Kick ass Kale Smoothie

Kick ass Kale Smoothie

If you're after a nutritious post-workout smoothie recipe then look no further.. this recipe is packed with protein, vitamins and anti-oxidants. Drink within one hour of your work-out for maximum benefit and to enhance protein absorption. And if you want to know more about protein and muscle gain then check out my protein vlogs [click here]!

The lovely Lean Machine boys vlogged my 'Kick ass Kale' post-workout smoothie recipe and you can see it here... !

 

And here's how to make...

 

Ingredients (serves 1):

- 1 scoop of protein powder (vanilla, plain or strawberry flavour) - or you could use skimmed milk powder - 4.5 heaped tablespoons provides 20g of protein.

- ½ frozen banana

- 6 medium strawberries

- 1 cup (250ml) almond milk

- Hand full of Kale (green veg packed with vitamins!)

- Stevia/Truvia (100% natural sweetener to taste)

How to Make:

1) Add your protein powder, banana (chopped and frozen over night), strawberries and almond milk to the blender and whizz for a minute or so..

2) Then add your kale (shred in your hands first).. whizz until all of the kale is nicely blended..

3) Add stevia/Truvia to taste (e.g. 1 small sachet).. whizz again and enjoy your feel good post work out smoothie!

Nutrition Stats Per Shake: 238 kcal / 30g Carbs / 27g Protein

 

Nutritional Benefits:Packed with protein, vitamin A, C and K and antioxidants

 

I hope you have fun creating this smoothie - don't forget to subscribe to The Lean Machines and check out their creation of my Oaty Berry 'Get up & Go Smoothie' [click here].
 

Nic x

P.s You can also subscribe to my YouTube channel [here]

All About Protein!

All About Protein!

There is a lot of hype around protein.. but should you believe it all? How much protein do you really need? And are protein shakes essential for muscle gain?

 

In my two-part protein videos I break down the hype around protein to help YOU understand the facts. I tell you how to work out if you’re having enough protein, as well as the top protein food sources and the truth about protein shakes – including when to take them and what to mix them with for optimum results. So, before you spend any money in one of the fitness industries most profitable markets, know the FACTS!

You can subscribe to my You Tube channel by clicking [here]
 

 

Part 1
 

 

Part 2

 

 

 Please give it a 'thumbs' up and comment on the videos if you like them!

If you have any more Vlog topic suggestions please leave them in a comment below or email me!

Thank you for watching :)

Nic x

Meat Free Mondays

Meat Free Mondays

You may, or may not have heard of 'Meat Free Mondays' or 'Meatless Mondays'. Meat Free Mondays is a campaign fronted by the McCartneys and aims to encourage people to give up meat one day a week. I was recently interviewed by Sainsbury's Magazine on my thoughts on Meatless Mondays, or 'Semi-tarianism' as they like to call it, and I thought I'd share it with you all. To see my quotes in print you can pick up the new Sainsbury's magazine in stores this month (p.135).

Page 135.. Semi-tarianism

So what did they ask me? And what did I say? Read on to find out...


1) Why do you personally think meatless Mondays are such a good idea?

I love the idea of 'Meat-free Mondays' as it invites meat lovers to try something new and different, just once a week, with possibly pounds and lb's saved along the way! A tin of chickpeas can cost as little as 59p, meaning Jamie Oliver's 'Quick Chickpea and Spinach Curry' is not only relatively low in fat and high in soluble fibre, but cheap too.  

I personally recommend a mixture of lean meats, oily fish and meat-free dishes with 'cottage cheese and sweet potato salad’ and ‘walnut moussaka’ being very popular! - Mornflake have a great recipe video for walnut moussaka [click here] for the video link!

Vegetarian diets have been associated with lower risks of diseases such as heart disease, high blood pressure, type 2 diabetes, obesity and colon cancer. Vegetarian diets can also often be lower in saturated fat and higher in fibre than meat-filled diets, however care must be taken not to see 'cheese' as the only source of protein for those who exclude meat but not dairy within the diet. Cheese is both high in saturated fat and calories which could cause weight gain if eaten too frequently.

 

Page 135 of the October Sainsbury's Magazine...

2) If people want to go fully vegetarian, what are the nutritional issues they need to be careful of and how to you avoid them becoming issues?

The key to a nutritious vegetarian diet is to have a variety of different meat-free protein foods over the day to ensure that the body receives all of the essential amino acids it needs (the building blocks of protein) e.g. chickpeas, lentils, beans, soya, nuts, seeds and grains such as quinoa.

If individuals are looking to cut out meat altogether, then care should be taken to ensure adequate intake of iron, which is found in fortified breakfast cereals, wholemeal bread, green leafy vegetables, beans, lentils, nuts, sesame seeds and dried fruit. Vitamin C helps to absorb iron in the body which means that including vegetables or fruit with your meal is a good idea.

Stricter vegetarians who cut out dairy foods and eggs should also be mindful about their calcium as well as vitamin B12, B2 and D intake. Fortified soya milks and yoghurts, as well as tofu are good sources of calcium with  fortified breakfast cereals and yeast extract providing vitamins B12 and B2. Vitamin D can be created from sunlight however certain people may need supplements; you can speak to your GP about this if you are concerned.

 

 

Do you take part in meat-free Mondays? And if not, why not give it a go?!

 

Have a great week,

 

Nic x

Healthy Baking Tips

Healthy Baking Tips

In June I blogged about my cake making process with Herman (Herman the German Friendship Cake!) and since then I have been asked to be their Q & A nutritionist [click here for the official website]. As their nutritionist I will also be posting regular healthy baking tips - so you bake your cake and eat it too!

So, here's my first article.. I hope it gives a little inspiration on how to make your baking a little bit healthier :)

My Top 5 Healthy Baking Tips!

Baking doesn’t have to be unhealthy. Here are my top tips on how to either reduce the calorie content or boost the nutritional goodness of your baking.

1) Add fruit. Dried fruit is packed with antioxidants, nutrients and fibre and goes well in most baking dishes. Try cranberries or cherries in a cake and raisins or blueberries in muffins. There’s no reason why ‘treat’ foods can’t count towards your 5 a day too!


Apricot & Dried Fruit Granola Pots
- click here for the recipe!

2) Substitute the fat. Replace half the amount of fat (e.g. butter) used with either mashed bananas or apple sauce. Calories and fat are instantly reduced!



Oat & Date Slices
- click here for the recipe!

3) Cut the sugar. Calorie-free sweeteners such as Splenda or Truvia (from the Stevia plant) are a great replacement for sugar in baking – just check the packet of your chosen sweetener to see if they are suitable for heating (as some aren’t!) and experiment! When I made my Herman cake I used sugar to develop the batter mix (to feed it!) and then sweetener in the final cake mix.


My Healthy Blackforest Crumble will be uploaded *soon* - made with Freedom - 100% pure fruit syrup (less calories and lower GI than sugar)

4) Go easy on the chocolate. Adding bars of melted chocolate to your baking can seriously increase the fat and calorie content, so instead why not use mini chocolate chips – stir them into your baking, without melting first and then sprinkle on top. This way you have chocolaty tastes with every bite just without as many calories!



Banana Bread with Chocolate Chips - baked by Mollie (Personal Trainer)
- click here for the recipe


5) Reduce the portion size. Baking smaller muffins and cutting your cakes or desserts into smaller pieces will instantly reduce the calories per portion, with no compromise in taste – perfect.



Banana Cloud with Nutella
- click here for the recipe

Watch this space for more healthy baking tips!

Nic x

Student Sports Magazine

Student Sports Magazine

I've been asked to write for the UK's first national Student Sports Magazine. July's publication (edition 3), is out right now, and is packed with interviews, product reviews and tips from professionals. Each month, Simon Hartley (Sports Psychologist), Oliver Finlay (Sports Physiotherapist) and myself contribute a topical piece. Last month's topical piece [click here] was all about how an athlete's lifestyle may change 'post season' (after all the major competitions); I focused on the changing protein and carbohydrate needs, based on a change in training schedule. To read the very first edition from May [click here].

Edition 3 .. Featuring interview with Rebecca Romero

To give you a little taste of how this magazine is for everyone, and not just athletes, have a read of my latest article below...

'Rest & Relaxation'

"I believe that you should eat to live AND live to eat, which means enjoying your food at the same time as keeping healthy. ‘Off season’ you will have more time to experiment with different recipes,  which may inspire your ‘training’ diet – after all, variety is the spice of life! Meals should be based around carbohydrates, protein and vegetables, salad or fruit, and it’s up to you to experiment with each of the food groups (instead of having the usual tuna pasta dish!). For example:

Carbohydrates:Try quinoa (it’s a bit like couscous but has more protein and nutrients) or buckwheat (which isn’t wheat at all and is actually related to rhubarb!).

Protein:Try turkey (lean source of protein and cheaper than chicken), salmon or mackerel (oily fish once a week is essential for a healthy heart).

Fruit/Veg/Salad:Experiment with berries, roasted aubergines or butternut squash, and chopped up radishes and beetroot – which go nicely in a summer salad (topped off with grated carrot!).

The key to a relaxed and healthy diet is to keep a balance. I’m a big fan of the 80:20rule - if you eat healthy 80% of the time then you can afford to indulge in the other 20%. Enjoy your food, invest in a few recipe books and experiment!"

Pages 10 and 11 of edition 3

To sign up for free with the magazine, just [click here] and type in your email address, simple! Have a great weekend :)

Nic x

Benefits of Breakfast

Benefits of Breakfast

Do you eat breakfast? If you care about your health, or want to lose weight then you should. Having a healthy breakfast improves concentration and performance, provides energy for physical activities, is a major contributor to daily nutrient intake and has been linked to lower levels of cholesterol. Breakfast eaters also tend to have a lower BMI (body mass index i.e. weight for height) as well as improved blood glucose levels over the course of the day.



Dorset Cereals sent me a selection of their products (above). They believe in natural goodness and enjoying a healthy lifestyle.. their website is packed with healthy tips! [click here] for a visit :)

Breakfast really is the most important meal of the day, and if you're looking for more reasons to 'break- the over night -fast' then look no further than the National Weight Control Registry: NWCR. The NWCR is a large database of information gathered from people who have lost at least 30 pounds and kept it off for at least a year. Most of the members report maintaining a low calorie, low fat diet and doing high levels of activity, with 80% of the members reporting to eat breakfast every day.

A 45g serving of muesli with baked chopped apple & skimmed milk *yum*

I often hear 'I don't have time for breakfast', but grabbing a banana from the fruit bowl takes literally 2 seconds .. or surely getting up 5-10 minutes earlier to have a bowl of cereal is worth it for the benefits?! Some people report nausea first thing in a morning, so why not start with something small, such as a cereal bar or a glass of fruit juice - anything to kick start your metabolism and get your body burning calories. For those who like to 'save' calories, an average bowl of cereal and milk is typically less than 200 calories.. which can easily be exceeded by a high-fat mid morning snack (due to that hungry trip to the vending machine).

Research has shown that including protein at breakfast time helps people to stay fuller for longer.. so don't forget your low-fat milk or fat-free natural/Greek yoghurt on your cereal or in your smoothie, or have eggs on toast.

Adding milk or natural yoghurt to your smoothie increases the protein & fullness factor

A balanced breakfast is one that contains a mix of food groups: carbohydrates, protein/dairy and fruit/veg.. Try any one of the following low glycaemic (release their energy slowly over the morning) suggestions:

- Porridge topped with chopped banana or strawberries & cinnamon

- Overnight oats with blueberries & poppy seeds

*Top Tip* - If you struggle with portion control with oatmeal/porridge then why not buy the packets that are already weighed out for you. My personal favourite is Dorset Cereals Porridge with zingy cranberries & raspberries (50g servings).

- Oat bran & raisin muffin

- Fruit smoothie & oat cakes

- Fruit based muesli and milk or natural yoghurt: my personal favourite is 'Perfectly Balanced' - as it's nearly HALF fruit!

- Reduced sugar apricot jam on granary toast & a sliced peach/nectarine

- Wholegrain cereal with milk & a glass of fresh orange juice

- Homemade granola fruit pots

And for when you have more time...

- Scrambled egg, smoked salmon on rye bread

- Oat & blueberry pancakes (protein pancakes!)

- Kedgeree with grilled mushrooms & tomatoes on wholegrain toast
 

Oat & Blueberry Pancakes



So I guess the only question left to ask is.. what's for breakfast?! Have a great week everyone!

 

Nic x

P.s I just wanted to end with a little comment about the programme 'The men who made us fat' ... Episode 3 was shown last week on the BBC. Although the programme had some very good messages e.g. that just because a food is labelled healthy doesn't mean that we can eat as much as we want of it without piling on the pounds, I also feel it had some rather misleading messages, particularly at the beginning..

The presenter started by comparing the calories in a can of Coke with an Innocent Smoothie.. as though calories were some evil substance that we should not consume! Just for the record, a smoothie is a perfectly healthy start to the day (and a can of Coke is not) .. a smoothie contains vitamins, minerals, anti-oxidants and fibre.. a can of coke does not. I know where I'd like to spend my daily calories! We should count the nutritional content of food/drink.. not just calories.

The show then went on to point out that there is more saturated fat in Dorset Cereal's Granola than Weetabix.. after looking into this, Dorset Cereal's is not indeed a 'high' sat fat food and contains a lot higher healthy fats and less salt! - hardly looking at the full picture!

I guess what I am trying to say is to be aware of 'media sensationalism' and to research the facts before making up your mind about a food. No food is good or bad, it's the amount of the food that we eat that matters!