Now fat's back in the limelight - confused?

No wonder you're confused. Low-fat, no-fat, high fat, good fats, bad fats and now 'don't worry about how much fat you eat' fats. If you saw the headlines all over the news yesterday you would have seen the debating opinions about fat - a highly respected cardiologist has put a lot of weight behind the 'pro-fat' campaign, with Public Health England and The British Heart Foundation sitting very much on the 'we won't jump to any conclusions' side.

So who do you believe and more importantly, does it change what you should be eating? In a nutshell, both sides have good arguments and no, what you should be eating hasn't changed. The diet that we've been promoting here at Clinical Exercise has always looked like this:

• Plenty of water (2-3 litres per day)
• Lots of fresh vegetables (two handfuls at each main meal)
• *Lean protein at each main meal - eggs, chicken, fish, beans, lean red meat (twice a week), lentils*
• *A small handful of complex carbohydrates at main meals if exercising regularly - quinoa, spelt, brown rice, oats, sweet potato, squash*
• *A pinch of good fats at each meal - avocado, nuts, seeds, olive oil, coconut oil*
• Low in processed foods and sugar
• Low in alcohol

So, if you are way off the mark in terms of hitting at least 80% of the above regularly, the very WORST thing to do is to start adding a huge dollop of butter to a bacon roll every morning. That's just adding more calories to a poor diet, which is just going to make your jeans tighter!

So should you be eating MORE fat? Let's talk about that in a minute. First, some background info:

A diet high in saturated fat was once known as one of the main risk factors for heart disease, which is the main reason we started creating vegetable oils and low fat replacements (take the fat out of something and it doesn't taste good - hence why sugar is added). Along the way, however, we are getting fatter as a society (1 in 4 of us are obese) and although we have reduced mortality from heart disease, this is mostly due to advancements in medications and treatments.

What most people may not realise is that it took many years to convince people that eating traditional, animal fats like butter and cheese is bad for you, while eating highly-processed, industrial vegetable oils like corn and rapeseed (canola) oil is good for you. This simply defied common sense for most people (what would our grandparents say?). But the widespread campaign to discredit saturated fat and promote these new oils was eventually successful, leading to the manufacture of thousands of products that were promoted as 'healthier' such as margarine, low fat yoghurt (low fat weight watchers cake?).

The report released that has caused the controversy can be found here.  It's not the only report to argue about fat and heart disease. A review of large, well-designed studies published in reputable medical journals showed that there is no association between saturated fat and heart disease (read here). Read more here and here. The NHS even gave a fantastic summary 2 years ago about how saturated fat may not have a link with heart disease.

Regardless of what you choose to currently follow, society has definitely suffered from being encouraged to eat packaged and processed foods made with cheap, tasteless vegetable oils and refined carbohydrates (low-fat cuisine), and we are fatter as a nation for it!

It's not as simple as increasing one thing in your diet to prevent disease. *Eating saturated fat doesn’t cause heart disease. *

However, we need to look at the bigger picture and SIMPLIFY it. To enjoy a healthy lifestyle, make sure you do the following at LEAST 80% of the time:

• Exercise regularly
• Never smoke
• Manage stress
• Follow the eating guidelines above (which includes a sensible amount of fat in your diet)
• Avoid foods that cause inflammation in the body (processed foods, deep fried foods, preservatives, alcohol, chemicals, refined sugars
• Avoid constant high blood sugars from not utilising the carbohydrates eaten - ie if you aren't using the fuel that you are eating, reduce the amount of fuel!

If you have specific questions, please let me know.

Margarine VS Butter

*13 ingredients vs 2: milk & cultures (cream) whipped! How did we get it so wrong?*

NEW!!! HEART FACT OF THE WEEK

A blue whale's heart is about 5 feet long, 4 feet wide, and 5 feet tall. It weighs about 400 pounds (181kg). Wow!

Check out this video to see just how big it is!

Have a great week!

An easy morning detox; what is AF?

Good morning and happy Monday! Wow this must be the first time I've been organised enough to get an email out on Monday morning - must be the fact that I'm on holidays! All is well in the sun, we are keeping active (I've joined the gym for 2 weeks), walking lots and swam in the surf a few times.

I've added a new section to my weekly emails - Heart Fact of the Week. As my interest is all things cardiac and heart related, I'm going to put more info up for you about how to keep your heart healthy, signs and symptoms to be aware of, and how to keep your blood pressure and cholesterol at healthy levels. Let me know if you have any ideas or requests.

Food of the week
Apple cider vinegar

For years my friend has been taking apple cider vinegar regularly and as I was visiting this week I noticed it again in her kitchen.  She swears it has helped improve her skin as well as reduced her knee pain so this week I have been looking into how and why it may help.
 
Apple cider vinegar contains several minerals including magnesium, phosphorus,calcium and potassium.  

It has been found that mineral deficiency can worsen joint pain, so a diet rich in essential minerals is an important step to relieving the pain of arthritis. The potassium in cider vinegar may be especially beneficial because it works to prevent acid build-up in the joints, which is linked to joint stiffness.
 
Apple cider vinegar is also rich in beneficial enzymes and acids that improve digestive health. Taking a tablespoon of apple cider vinegar before a meal will encourage proper digestion of food and absorption of nutrients. This is vitally important for those with arthritis or any digestion issues, as poor digestion can lead to deficiencies in minerals and other nutrients. These nutrients are crucial for joint health, so it is imperative that the body be capable of absorbing and using them. With apple cider vinegar, this is made possible even if you have arthritis.
 
Studies suggest that joint pain and arthritis may be linked to toxins accumulating in the joints, since metabolic waste is often stored in connective tissues. At the same time, people with joint pain tend to shun activities that might trigger more pain, and the lack of movement may cause toxins to build-up even more. The pectin in apple cider vinegar helps absorb toxins and move them out of the system, while the acids in cider vinegar work to purify and detoxify the entire body.
 
Unfortunately there has been no concrete scientific research that proves apple cider vinegar helps with joint pain however most doctors conclude that it will not cause any harm and may have a placebo effect. So why not!
 

How to Use Apple Cider

All of the benefits of apple cider vinegar can only be achieved with vinegar that is organic, raw, unfiltered and unprocessed. Your apple cider vinegar should be ruddy-colored with a noticeable amount of residue floating around in the bottle. This is the natural accumulation of beneficial enzymes and nutrients.
 
The simplest way to incorporate apple cider vinegar into your diet is to mix 1-3 teaspoons in a glass of water three times per day, preferably just before meals. You can sweeten the drink with a small amount of honey if you like. 

I'll be honest, the taste isn't amazing, but it tastes....healthy!
 

Interactions to be aware of

Apple cider vinegar interacts with the following medications in large doses so be cautious if you take the following:
Digoxin, insulin, diuretics.

NEW!!!
HEART FACT OF THE WEEK

Normally, your heart contracts and relaxes to a regular beat. Certain cells in your heart make electric signals that cause the heart to contract and pump blood. These electrical signals show up on an electrocardiogram (ECG) recording. Your doctor or cardiac specialist nurse can read your ECG to find out if the electric signals are normal.

In atrial fibrillation (AFib or AF), the heart’s two small upper chambers (atria) don’t beat the way they should. Instead of beating in a normal pattern, the atria beat irregularly and too fast, quivering like a bowl of jelly.  The heart will still pump blood around the body, but it won't be as effective.  You may also experience symptoms such as fatigue, breathlessness, or feel dizzy.

Your heart has a natural pacemaker, called the “sinus node,” that makes electrical signals. These signals cause the heart to contract and pump blood. With atrial fibrillation, random electrical activity interrupts the normal conduction rhythm. This prevents the atria from properly contracting.

It’s important for the heart to pump properly so your body gets the oxygen and fuel it needs. 

How do I test for AF?

If you have any symptoms such as fatigue, breathlessness, palpitations (feeling your heart pounding in your chest), dizziness or faint, have your doctor perform a full cardiac check including an ECG. You can perform a simple pulse check on your wrist to feel if your heart is regular (normal) or irregular (possible AF).  Watch this video here to see how it's done. 

What happens if I have AF?

There are many different treatment options for AF, including a range of medications, cardioversion and catheter ablation. The treatment recommended to each individual is based on their symptoms, length of time they have been in AF and response to medication. You may need to take anticoagulation to prevent stroke.

To find out more, read here or ask me for more information.

Orange juice vs OJ - who wins?

Good morning and Happy Tuesday! I hope you had a great weekend. I am currently in Australia - a last minute trip and it is HOT! Let's hope that it is warm in the UK when I get back - I'm not spending 2 weeks acclimatising for nothing...

I did a bit of research at Christmas and asked people which country they thought was healthier - Australia or the UK. The UK wins points for being on the 'anti-sugar' wagon, however unfortunately Australia beat you to it. In supermarkets everywhere there are 'sugar free' products - mueslis, yoghurt, snacks etc. You can buy a healthy 'blissball' protein snack at lots of cafes (recipe for another day!) and there are plenty of fresh fruit options. 

HOWEVER, the UK wins more points for announcing that they will be taxing sugary drinks, being able to walk everywhere without overheating (I can't walk more than 250m without sweating here), having a 'cycle to work' scheme available in most workplaces and building cycle 'super highways' in London - cycling in Australia seems so much more dangerous (cars HATE cyclists in Oz). Where do you think it is easier to be healthier - warmer countries or colder ones?

Now that it is Spring, it is often the time that people come down with colds and flu. A lot of people reach for orange juice to boost their Vitamin C intake, which is known to help reduce the risk and severity of colds.  However drinking juice is not necessarily the best way of increasing your Vitamin C and in fact could be hindering your goals.
 
Fruit juice is often in debate about whether it is healthy or not, especially for those trying to lose weight.  If you want to lose weight or are struggling to keep consistent weight loss, the latest advice is to avoid fruit juice.  Fruit juices are high-carbohydrate and high-sugar. Even though they’re “good for you” there are better sources of nutrients with much less sugar (or none at all).  Eat your fruit and vegetables, don’t drink them.  More on why below.

Lastly thank you so much to those who forwarded my email last week on to your friends, family and colleagues. It means a lot that you find my emails useful and that you are helping to spread the word! Always happy to help so do let me know if there's anyone else who you think may benefit :) I'm always open to constructive feedback too if you have any.....

Why is drinking orange juice (and other fruit juices) not a great idea?

The key issue is a lack of fibre. When we eat fruit, the fibre forms a protective layer that acts as a barrier to the intestine, slowing down the absorption of sugar. The high sugar content obtained from the digestion of fruit juice can elevate your blood sugar levels, which in turn stimulate your pancreas to produce insulin.

The more carbohydrates you eat at once, the higher your insulin levels are likely to increase. For example, your insulin levels will increase more after having a large banana and orange juice compared to after eating an egg and glass of milk, which is much lower in carbohydrate. Having other carbohydrates at the same time, such as a  a slice of bread or cereal, can also further increase your insulin levels.  If this blood sugar is not used for activity/body function, it may get stored as fat to use 'later'.  If you are very active or not trying to lose weight, this is not generally a problem as you are using the energy that you are consuming.

Oranges themselves are an excellent source of vitamin C, just one large orange contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.  They contain on average 60 calories for one and 12.5g of sugar, with 116% of your recommended intake of Vitamin C.

Compare this to orange juice:
 
250ml: on average 25g of sugar, 0.6g of fibre, 125 calories. 200% of your daily recommendation of Vitamin C.
 
Compare this to 1 slice of wholemeal bread (which people often cut out to try to reduce carbs):
 
80 calories, 15g of carbohydrates, 2g of fibre.

A better way to stave off colds is to increase your fluid intake, eat more vegetables that are high in Vitamin C (particularly red peppers, kale and broccoli) and sleep more where possible. Take a high dose Vitamin C, Echinacea and Zinc if you feel a cold coming on. 

Please do ask me any questions at all if you want to know more. Let me know if you have any requests for topics for my weekly news.

An announcement...

Good morning! I hope you had a great Easter and are enjoying the longer nights this week. Before we get into the health info this week, first an announcement....

I'm running a marathon, in ANTARCTICA! It's 26.2 miles in the Autumn, think ice, dog sleds, and COLD!  Here's hoping the training on the ice skating rink at Alexandra Palace pays off over the next few months.

I'd love to be able to help more people so this week I am asking you to forward my email to one of your family members or a friend. If you copy me in, they can ask me some questions about health, fitness etc and I can add them to my weekly email list.  If you find my emails helpful, I'm sure they will too!

Food of the week

This week’s ‘Food of the Week’ is the chickpea. Chickpeas are a member of the legume family and they can be eaten either in their natural form, or modified in order to enable their use in other ways. High in many essential nutrients, chickpeas are mainly sourced from Asian and Mediterranean countries. Chickpeas are often ground down to create chickpea flour, or as it also sometimes known, gram flour. Chickpeas are fantastic for a healthy diet and weight loss due to their low glycemic index value and high levels of dietary fibre. By eating chickpeas, you can help to keep your blood sugar levels more stable and the metabolism of glucose more efficient. By including chickpeas (or other legumes or beans) into your healthy diet, you can help to negate the effects of other high glycemic index foods, as they will help to reduce your overall GI intake.
 
The major benefits of chickpeas:
 
•  Fiber Advantage and Weight Loss: Like other beans, chickpeas are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that collects cholesterol and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent other digestive disorders.

•  Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat carbohydrate, they provide amount of protein comparable to that of meat without the high calories or saturated fats.

•  Manganese for Energy Production: Chickpeas are an excellent source of the trace mineral manganese, which is essential in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.

•  Iron Boost: Chickpeas can boost your energy because of their high iron content. This is particularly important for those who have recently undergone surgery, and menstruating women or pregnant women. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.

•  Stabilizing Blood Sugar and Low Glycaemic Index (GI): Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, chickpeas can help to balance blood sugar levels while providing steady, slow-burning energy. They have a low GI value of 28 - meaning the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls the appetite.

•  Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Chickpeas contain significant amounts of folate and magnesium. Folate lowers the levels of the amino acid homocysteine and strengthens the blood vessels.

•  For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. They may lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
 
Some tasty recipes using chickpeas:
 
http://www.bbcgoodfood.com/recipes/10757/roast-summer-vegetables-and-chickpeas
 
http://www.jamieoliver.com/recipes/vegetables-recipes/summer-chickpea-salad

Kiwis and kickbacks

Good morning and happy Wednesday. I hope you are well.  With so many bad things going on in Brussels and in the world, I thought it may be good to focus on something positive.  Here is a feel good story showing the reunion of Christian the lion with his old friends! Click here to see the video. Search for Christian the Lion if you want to watch the whole documentary - it's fascinating that they kept a lion in Central London and even walked him on a lead in the park!

Food of the week

This week's 'Food of the Week' is the Kiwifruit – which is tasty with natural yoghurt as a snack, eaten on it's own with a spoon or cut up on top of muesli. 

Kiwifruit packs a lot of nutrition into a small, fuzzy package.  Each one is loaded with nutrients that can help to ward off disease, lower blood pressure and cholesterol, boost energy and help keep you healthy ... all in a fruit that's fun and flavourful!  They can get messy so you'll need a knife and a teaspoon.

Kiwifruit is one of nature's perfect foods: low in calories, high in energy and an excellent source of antioxidants.  Each one delivers a world of nutrition benefits, including:

• Vitamin C: Each kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system, ward off colds and fight the effects of stress and ageing.
• No fat: Kiwifruit is fat-free, an important consideration in choosing a healthy diet and a rarity among foods containing so many other nutritional benefits.
• Fibre: Two kiwifruit contain more fiber than a bowl of bran cereal, so are a tasty way to maintain heart health, regular digestion and lower cholesterol.
• Potassium: Two kiwifruit have more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
• Antioxidants: Kiwifruit is an excellent source of antioxidants, which are important in reducing your risk of cancer, heart disease and stroke.
• Low glycemic index: Kiwifruit is a fat-free, low-carb fruit that's safe for diabetics and a great part of any weight-loss diet.
• Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
• Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
• Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping to prevent birth defects.
• Zinc: Men will appreciate kiwifruit's zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
• Vitamin E: Kiwifruit is one of just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity.

Exercise of the week

This week, I'm talking about an exercise that can really strengthen your glute (buttock) muscles. You may hear people say they had an injury and their physio told them it was due to 'weak glutes'. This is a common problem as most of us sit down a lot of the day, mean out buttock muscles get lazy!

For this exercise, minimal equipment is needed - all you need is a floor mat or a carpeted area.

• Start on your hands and knees with your back straight, with a gentle curve in the spine.
• Take one knee an inch off the ground.
• Keeping your knee bent at 90 degrees, extend back from your hip so that your foot comes behind you and then upwards. This motion is called hip extension, and isolates your hamstring glutes and lower back muscles.
• Try to straighten your leg as much as you can and squeeze you buttock at the top of the movement.  
• Now that you've reached the peak of your glute kickback, return back to the starting position.
• Perform 15 to 20.
• Repeat for the other side.
• Perform two to three sets of this exercise - this is a good exercise to do with your abdominal exercises at the end of your session.

Let me know if you have any questions at all.

Calm down and sleep better with chamomile

Good afternoon and I hope you are having a great week so far. As my email about sleepa few weeks ago had so many responses (a lot of us are lying awake for too long at night), I wanted to share a few more ideas to help you nod off easier.  

• Make your room cool, dark and quiet (use an eye mask and ear plugs if you need to)
• Avoid caffeine and sugar at night
• Stick one foot out of bed (yes really! Watch this video for why it can help)
• Try reading something that's REALLY un-stimulating (get out that huge book that you never started, guaranteed to have you nodding off!)
• Try this yoga sequence before bed

Food of the week

This week I have gone with a drink rather than a food – Chamomile Tea, as I have spoken to quite a few people this week who find it really helpful.
 
It has been found to help with the following:

• Insomnia and other sleep disorders
• Anxiety and Panic Attacks
• Muscle twitches
• Skin conditions such as psoriasis and eczema
• Stomach problems such as menstrual cramps, stomach flu, and ulcers

Chamomile is an herb that comes from a flowering plant from the daisy family. Both the fresh and dried flowers of chamomile have been used to create teas for centuries to help cure a number of health problems. The active ingredient in chamomile essential oil is known as bisabolol, which has a number of anti-irritant, anti-inflammatory, and anti-microbial properties.
 
It can be wonderful remedy for sleep disorders such as insomnia.  Simply make a chamomile tea 30 to 45 minutes before going to bed to treat sleeplessness.  Try avoiding any caffeine (including coffee, tea or chocolate) after 5pm and replacing your nighttime drink for chamomile tea.  This will help you to relax and unwind after a busy day and prepare the mind and body for bed.
 
Also, Chamomile tea has been found to help relieve eye fatigue and dark circles.  A simple remedy is to dip 2 chamomile tea bags in warm water. After 5 minutes, remove the tea bags from the water and let them cool to room temperature. Then place them on your eyes at night as a compress.  You can also do this with cucumbers.  It also forces you to lie down with your eyes closed so can force you to spend 5 minutes relaxing!

As with all herbal products, moderation is the key to avoiding adverse reactions.  If you are allergic to ragweed pollen or have hayfever, you may have difficulty using chamomile.  Using chamomile during pregnancy is not recommended and is also not recommended if you are currently taking blood thinners such as Warfarin as it contains a substance which is also a blood thinner.

Let me know if you have any questions at all!

Salmon = Heart Health + Brain Power!

Good afternoon and happy International Women's Day! There are some great events going on in London and around the world, with so many different cultures getting involved. Check out some of them here.

Also, business leaders have pledged to give more women senior management positions to bridge the gender gap, with recent studies showing that having more women in top positions can help to increase their team's productivity by 66%. Read more about their pledge here.

I hope you have enjoyed some sunshine (even if it is still cold!) and managed to get a small dose of Vitamin D.

Food of the week

Speaking of vitamin D, this week's 'Food of the Week' is salmon, which you may be surprised to find is a great source of vitamin D.

There are a number of health benefits to eating salmon:

• Heart Health - Salmon’s main health benefit is that it is a rich source of Omega-3 fatty acids, an excellent 'good' fat.  These good fats help to lower LDL 'bad' cholesterol which raising HDL 'good' cholesterol.   Some studies have also shown that salmon can help to lower your blood pressure and even prevent hardening of your arteries (atherosclerosis) which will lessen your chances of having a heart attack.

• Repair of Muscle and Tissue - The protein in salmon is easy to digest and absorb into your body and the amino acids it contains are vital to the health of your entire body.  Amino acids help to repair muscle and tissue and are the building blocks of our body.

• Vitamins and minerals.
  Salmon contains a good amount of Vitamins A, B and D as well as the minerals calcium, iron, phosphorus and selenium. 

• Brain and Nerve Benefits
  Omega-3 fatty acids can also help your brain to work better and improve your memory.   The consumption of salmon has been shown to help lower your risk of developing Alzheimer's and Parkinson's disease. 

Salmon is power packed with disease fighting acids, minerals and vitamins. So whether you bake it, grill it or eat it raw in sushi, salmon is a powerful addition to your healthy lifestyle.

Here is a link to some tasty recipes:

• Fennel Crusted Salmon and Green Beans
• Courgetti with Flaked Salmon, Pesto and Cherry Tomatoes
• Salmon Nicoise (says serves 2 but I would halve the portions) 

Don't worry about the fat content listed for each recipe – these are good fats!

A great vegetarian source of Omega 3s is Flaxseed, which you can buy pre-milled to sprinkle on your cereal to get your daily dose.

Looking forward to seeing you soon!

Eat MORE, lose FAT...how?!

Good morning and happy Friday! It's been a busy week so I'm very sorry for sending you my weekly email just as you are winding down for a relaxing weekend.  I hope that you've had a great week and are enjoying the Spring weather. It's been great to get out and about and I have taken quite a few sessions outside which always makes people feel better.  This week I'm talking about fat loss. Some of you may be at a standstill with your weight and the clothes may be fitting a little tighter now that winter is over.

An easy way of reducing you calorie intake, getting your metabolism higher and therefore losing bodyfat is to eat MORE (yes sounds crazy) but I'll explain why. Often if you aren't eating enough (below 1200 calories a day), your body thinks that food may be in short supply and thus goes into 'storage' mode. It thinks that it needs to store those calories for later. Your metabolism then starts to slow. 

Now this isn't a free ticket to eat loads of junk, drink more alcohol or have an extra slice of cake. The extra calories need to be useful to your body. Think veggies, lean protein, good fats and tasty small portions of complex carbs.

I've put together a list of low calorie but nutrient dense foods. This means that you get 'more bang for your buck' and you get to eat more! Next time you are making dinner, chop up a whole extra cucumber/pepper/carrot etc and put in a container to nibble on the next day. Pimp your salads with tonnes of radish, roasted courgettes, crunchy green beans or steamed broccoli (trust me, it actually tastes pretty good cold!). Or snack on cherry tomatoes and blueberries (maybe not at the same time!). 

Like I said, it's important to think about nutrient density, which is the ratio of nutrients (vitamins, minerals, fiber, etc.) relative to the total calorie content in a food. Therefore, a food with a high nutrient density would contain a large amount of key nutrients (protein, iron, zinc, B vitamins, etc.) per 100 calories of food.

Calorie density is defined as the ratio of calories (which are merely units of potential energy in food) to the actual weight of a food. Therefore a food with high calorie density would have a lot of calories per 100 g of food while a food with low calorie density would have few calories per 100 g of food. For example, icecream is very calorie dense, with around 200 calories per 100g, whilst foods with a lot of fibre and water tend to have lower calorie density like the ones below.

List of foods with a low calorie density:

• 1 cup of broccoli (31 calories)
• 1 cup of carrots (50 calories)
• 2 satsumas (70 calories)
• 1 cup of sugar-free Hartleys jelly (5 calories)
• 1 cup of blueberries (90 calories)
• 1 cup of celery (14 calories)
• 1 cup of cucumber (14 calories)
• 1 cup of cooked spinach (41 calories)
• 1 cup of cooked cabbage (20 calories)
• 1 cup of cherry tomatoes (27 calories)
• 1 cup of popcorn - no butter/oil (50 calories)
• 1 cup of watercress (35 calories)
• 1 cup of broth based soup eg Miso, chicken, (65-100 calories)
• 1 cup of bok choi (52 calories) – splash of soy sauce for flavour

To add more flavour to vegetables – add chilli flakes, balsamic vinegar, Italian dressing, lemon juice or soy sauce and sesame seeds.

Other ways to ‘eat more’ with less calories:

• Make cauliflower ‘rice’ – pop florets raw in a blender and blend until ‘rice’ like. Sautee in a fry pan with a splash of oil and serve as you would normal rice.http://www.everydaymaven.com/2013/how-to-make-cauliflower-rice/
• Make courgette ‘spaghetti’ http://deliciouslyella.com/recipe/video-how-to-make-courgette-pasta/
• Tomato slices with basil and spinach splashed with balsamic vinegar
• Braised cabbage with soy sauce and sesame seeds

I hope you found that useful. Do let me know if you have any questions at all.

Have a great weekend and speak next week!

Angela

Sleepy.....but can't sleep?

This week I am talking all about sleep. How much you need, why it's important and how to improve your current sleep health.

How much sleep is needed?

Sleep is important to help the body recover and recharge. Most people need between five to nine hours sleep a night but everyone is different and it will vary at different stages of life. Bill Clinton, Barack Obama, Thomas Edison and Margaret Thatcher all claim that they functioned at their best on 4 to 6 hours sleep every night.  Even Donal Trump credits his ‘success’ to 3 to 4 hours sleep (hmm perhaps he could benefit from more!). 
 
You know your body best and you should have a good idea of how many hours makes you feel good for the day.  More important than the quantity, though, it’s the quality of sleep that really matters and the amount of time spent in a ‘deep sleep’ or ‘dream (REM) sleep’. Deep sleep usually occurs during the first five hours of the night. So if sleep is very short or constantly broken (ie new baby, pain, stress etc), the body may not feel rested.  This can lead to tiredness the following day, increase in caffeine intake to cope, difficulty sleeping the following day due to caffeine, and so the cycle continues.
 
Throughout life, it is normal for people to have periods of poor  sleep, but it is important that it doesn’t develop into a long-term problem. Problems getting to sleep, waking early or not being able to sleep throughout the night can affect your general well-being. As well as feeling tired, you may feel irritable, have no energy and have difficulty concentrating. The body begins to rely on adrenaline to stay alert throughout the day, increasing the blood pressure and heart rate, and puts pressure on the nervous system. The body also releases the stress hormone cortisol, which can lead to fat storage, particularly around the waist.

Tips to improve your sleep 

When you wake up in the morning:

• Get out of bed, don’t try to go back to sleep.
• Try to get up at the same time each morning.
• Try to get sunlight as soon as you wake, this triggers the brain to become active.

During the day:

• Don’t nap as this can lead to difficulty falling asleep at night
• If stress is keeping you awake, set aside some time for problem-solving during the day or afternoon.  Write down a To-Do-List for the following day so that things aren’t playing on your mind.
• Try to be physically active every day, even if it’s a brisk walk.
• Avoid caffeine (including tea, coffee, cola, chocolate & energy drinks) after 4pm (or earlier if you know you are sensitive. Try giving up completely to see if it makes a difference.
• Try Valarian (a herb) or speak to your doctor about sleeping tablets for a short term solution if you are exhausted.

Before going to bed:

• Try to go at the same time every day
• Eat dinner at least 2 hours before bed
• Make sure you are not hungry
• Go to the toilet before you get into bed
• Avoid drinking alcohol or smoking
• Allow time to wind down - stop activity at least 30 minutes before bedtime
• Avoid electrical activity in the bedroom – turn off TV’s, computers, mobile phones etc. The blue light in these can affect the release of melatonin, thus affecting your body’s natural sleep/awake rhythm.

While you sleep:

• Make your bedroom quiet, dim and cool.
• Avoid too many blankets and electric blankets. 
• Ensure your pillow and mattress is comfortable and that pillows and sheets are washed regularly to avoid a build up of dust mites.

Common causes of sleep problems:

• Medications (such as pain and cold relievers). 
• Stimulants (such as coffee, chocolate, sugar alcohol or tobacco).
• Excitement or jet lag.
• Illness, pain or stress.
• Worrying about not getting enough sleep.
• Depression.

Solving long-term sleep problems.

Here are some steps that can help you to break the cycle of feeling anxious and restless in bed.

• Eliminate the things that may hinder sleep (see above)
• Get up after trying for 15 to 20 minutes. Staying in bed feeling restless and anxious is unlikely to result in sleep
• Do something quiet and distracting, for example read, do a Sudoku, have a warm bath, watch TV
• Go back to bed when you feel more relaxed and sleepy
• If you’re still awake after a further 15 to 20 minutes, get out of bed again, repeat this process until you fall asleep shortly after returning to bed
• If you have a lot of things on your mind, try to process the day’s thoughts and feelings and let go of them before you go to bed. If it helps, write things down during the day or talk about them with someone
• If you’ve been feeling down for a couple of weeks and also been unable to sleep, talk to your doctor about how you are feeling
• Stop worrying about how you will feel in the morning. Getting wound up about not having enough sleep often keeps you awake even longer. Once you let go of ‘trying’ to sleep, often it will come more naturally.

Worth a try! Let me know how you get on and if you have any questions at all.

Put a S.P.R.I.N.G in your step...

Good morning! I hope you are having a great Friday and have something nice planned for the weekend. It seems as though we have skipped winter and it feels like Spring is just around the corner…. Daffodils are out, birds are waking me up at 6am, the car doesn't have to run for 5 minutes before you can see out of the windscreen… Let's hope we just missed Winter completely!

This week, I thought I would put together a little old style poem about making healthy changes.  They are really simple things that you can implement week by week.  Plus it's not long to go until the barbecues are out (positive thinking…)!

S – Start Small.  
Pick one goal to work on each week. In order of importance, you should aim to achieve over the next 4-6 weeks:

1. Drink 2L of water per day
2. Reduce your caffeine intake to no more than 1-2 cups per day
3. Add at least one cup of vegetables to your lunch and dinner
4. Walk for 10,000 minimum per day
5. Sleep for at least 7.5hrs per night
6. Reduce the amount of refined food you are eating so that anything packaged/processed becomes a ‘treat’ once or twice a week

P – Prioritise your health and fitness. 
Spend time planning your meals for the week, make up healthy snacks such as fruit/nuts/seeds so that they are always handy to grab and make time for exercise. Even a 30-minute walk will do you the world of good, get you outside and take your mind off stress.  If you want to change your body, you need to put the effort in to both nutrition and exercise, so set aside time every day for it in your diary!
 
R – Reduce ‘Rubbish’ from your diet. 
If it doesn’t have any health benefits, it’s a treat and these should be enjoyed in small quantities no more than a few times per week.  This is most things in a packet.  Biscuits, crisps, chocolate, icecream, cheese, sweets, cake, biscuits, slices, crackers and any drinks that contain additives/sugars.  Your body is like an engine, if you put poor quality fuel in, it will be less efficient.  Fill you body will premium quality fuel and you will have more energy, your weight will stabilize and you will feel good about yourself.  For some healthy alternatives to ‘naughty’ foods, check out: www.pureandsimplebakes.com or deliciouslyella.com/category/recipes/sweet-treats/ and then you will at least gain the health benefits of natural ingredients for the indulgence!
 
I – Increase your water intake. 
Out bodies are made up of more than 60% water.  By keeping your cells hydrated you are ensuring that your body works efficiently and your cells are working at their optimal level.  You wouldn’t wash your face in tea/soft drink/coffee, so why make your body work harder to get the water out of these drinks?  Aim to get 2L in per day – if you have high blood pressure, heart failure or are taking diuretics talk to me about your specific needs, as it may be lower than 2L.   
 
N – New activity. 
Do something that you haven’t done before. Join a walking club, dance class, yoga group, sign up for something that motivates you to work towards a goal (5km, 10km, Thames Walk etc).  By making exercise social it means you are more likely to turn up and do it!  Plus it’s more fun.
 
G – Give up all of your excuses.  
A lot of them are valid – not enough time, too tired, busy, travelling, stress, kids, I will start tomorrow, healthy food is expensive, etc etc.  By starting with the small goals above you will be half way there – without those then your health will suffer and it will cost your more time/money/your health in the long run.  Plus when you feel healthy ou are more efficient and have more energy to run your busy life!
 
Do send me any other ideas you have had that have worked for you.
 
Have a great weekend!