A typical IF meal...

One of the most common questions I get about intermittent fasting is "what on earth do you eat?"  so in response, I will regularly post examples of the meals I eat on my so called 'fasting' days.  The picture on the left was my evening meal last night: Salmon with sun dried tomatoes and sesame seeds with chilli carrots, spinach, cabbage & raw tomatoes.

This is approx 270 calories in total:  200 calories for the salmon and 50 calories for the vegetables and an additional 20 calories for the sundries tomatoes and tiny drop of grapeseed oil.

 This is one of my favourite fast day meals...... Rich with vitamins and minerals from the carrots (shown here steaming in a small amount of water & garlic), spinach and cabbage (added after a few minutes) and a nice portion of protein and essential omega-3 fatty acids from the salmon.  And don't forget the chilli which has its own range of incredible benefits, not least that it increases the metabolism by increasing adrenalin and raising the heart rate, burning calories quicker.  I'll do a special on chillis in due course, it being one of my favourite things in the world, so watch this space!!



Nutrition tip of the day

Spinach in particular is incredibly nutrient dense.   Just one cup contains more than your total daily required amounts of vitamin K and vitamin A, nearly the total requirement of folate and manganese and nearly half  your daily magnesium allowance, which helps to lower blood pressure.  It is packed with antioxidants including vitamin C and beta carotene, which improve heart health by reducing cholesterol.

Spinach is also rich in large quantities of cancer fighting antioxidants.  For example, it contains a carotenoid that causes prostate cancer cells to destroy themselves, and it contains kaempferol which has been shown to reduce the risk of ovarian cancer.  Kaempferol prevents the formation of cancer cells and in addition to spinach, it can be found in tea, red wine, blueberries, apples, onions, broccoli, curly kale and leeks.

Spinach also helps to improve brain function by preventing the harmful effects of oxidation on your brain. Other leafy green vegetables such as curly kale and dark green cabbage (shown here being prepared for tonight's dinner) can also do this.....the darker the green, the better.

A few more nutrients packed into this little green life-giving machine include protein, iron (as Popeye would attest), dietary fibre and calcium!  And the best part???...... spinach is only 40 calories per cup so the perfect way to get the nutritional value you need while on a diet.

I know alot of people have an image of spinach as overcooked green slime.  Well, cooking the hell out of it will only deplete the nutrients and destroy the flavour.  It is best either added to your cooked vegetables right at the end of the cooking process, or eaten raw in salad.

Drum roll please.....

So many people have asked me "so how much have you lost?" that I'm feeling under pressure to buy some scales, which regular readers of my blog will know I do not own.   Regular readers will also know that the point of this diet or 'lifestyle' as I like to label it, is not strictly about weight loss but is more about the health benefits associated with intermittent fasting.

But Ok, " enough already!!!" I hear you cry..... "How much have you lost?"   Well, if you put it like that...... Half a stone in just over two months.   (I was able to weigh myself at my Mum's over the weekend while visiting.)  Despite not having weight loss as a particular goal (she lies), I have to admit to being quite pleased with this result and it's got me hooked.  I've fallen for the feeling of being lighter on my toes and now I'm looking for my next goal.......... Rather than a weight goal, what about dropping another dress size by Christmas?   Hmmmm that may be a stretch too far but I'm willing to give it a try ......

This all sounds far too self obsessive, for which I apologise and feel the need to move on!!..... well, not too far on.....!!  Until trying this new regime, I had never been that good at self discipline - particularly when it came to food and the odd glass of wine!!..... but I have this time managed to summon, from somewhere, the will power to really make this work.

According to some fascinating research by psychologist Terrie Moffitt of Duke University in Durham, North Carolina, our levels of will power as a child can have profound effects on our lives as adults.  Moffitt took 1000 children in New Zealand in the early 1970s and followed them from the age of 3 to their early 30s.  As children, they underwent a range of tests around impulsiveness, self control and hyperactivity.  The research found that those children with less self control at an early age were more likely to smoke, gain weight and do badly in school.  As they caught up with them later in life, they found they were earning on average 20% less than those who were more self-disciplined as children and they were three times more likely to be dependent on alcohol and drugs.  They also suffered more ill health in their 30s than their more self-controlled counter parts, who were happier, healthier and more successful.  http://news.sciencemag.org/sciencenow/2011/01/dont-take-that-cookie.html

If you don't have it, though, don't despair as it is apparently possible to train your brain to acquire more will power.  According to a paper published in the journal Psychological Science, it is possible with cognitive training to improve our levels of what they call 'executive control' over all aspects of life, including our diet of course.  http://www.psychologytoday.com/blog/choke/201107/training-the-brain-avoid-temptation

I might just give it a try to see if it can help me drop that additional dress size!!!  Watch this space....


Nutrition tip of the day

This one is a bit of a myth buster - believe it or not, there is a food out there which is relatively high in calories and fat but is also, in fact, a bona fide super food.  How can this be?  Can those two realities co-exist?    Indeed they can - we are talking nuts, a much maligned and misunderstood wonder of the edible kind.  This must be one of the top foods which I have trouble in convincing people is good for them..... but I'm always up for a challenge so Ill give it another go.....

Nuts contain a range of nutrients which have been linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk.  Different nuts offer different benefits and some are a little more 'super' than others......

Almonds

Almonds are the top of the pile (pardon the pun) for fibre.... and are richest in vitamin E.  Including soluble fibre in the diet has been found to help in regulating bowl function and fighting obesity. Almonds also raise the levels of good bacteria in the gut which improves the immune system.  They help to lower bad LDL cholesterol and decrease insulin resistance.  (7 calories per nut)

Cashew nuts

Fabulous for the brain as they are rich in magnesium which can help improve memory and protect against illnesses such as Alzheimer's in later life.  They are also rich in iron which can prevent anaemia and zinc which can improve immunity and eyesight. (9 calories per nut)

Brazil nuts

This is the best cancer fighting nut.  They are packed with the mineral selenium (in fact one Brazil nut contains more than 100 percent of the daily intake..... so eat in moderation as high levels of selenium can also be harmful!).  This humble nut may help prevent cancers such as bone, prostate, and breast cancer.  It does this by inhibiting the growth of cancerous cells.   (30 calories per nut)

Hazelnuts
High in vitamin E means these nuts are great for maintaining healthy skin and eyesight, reducing the risk of cataracts and macular degeneration.  They are also high in mono-unsaturated fats which can lower cholesterol and reduce the risk of cardiovascular disease and type 2 diabetes.  (9 calories per nut)

Macadamia nuts

These contain the highest levels of 'good' or mono-unsaturated fats which lower bad cholesterol and blood pressure.  They're high in calories but they can still be enjoyed in moderation, and it has been found that those who include macadamias in their diets, have reduced their triglyceride and LDL cholesterol levels by nearly 10%.  (20 calories per nut)

Pecan nuts
Great for heart health, high in antioxidants and can help prevent plaque build-up in the arteries. A study by the Journal of Nutrition  found that pecans can help lower LDL cholesterol levels by as much as 33 percent. They are also high in vitamin E. (11 calories per Pecan half)

 

Peanuts

Peanuts contain unsaturated fats, magnesium, folate, vitamin E, copper and arginine. Research has found that regular consumption of 16 g of peanut butter reduced the risk of cardiovascular disease in women with Type 2 diabetes. The study, from the Harvard School of Public Health, examined more than 54,000 people for 22 years. Peanuts have also been found to significantly reduce triglyceride levels which are connected to incidences of heart disease.  Peanuts have good levels of protein and fibre, essential for a healthy digestive system and lowering cholesterol levels for good heart health.  (6 calories per nut & 94 calories per tablespoon of peanut butter)

Pistachio Nuts
Great for calorie counters, with around 3 calories per nut and rich in vitamin B6, which boosts the immune system and lifts the mood.  Research has found they reduce the risk of lung cancer in particular.  High in anti-oxidants and potassium essential to muscles and the nervous system. (3 calories per nut)

Walnuts

Walnuts are the best at fighting inflammation as they have the highest levels of omega-3 fatty acids.  They also have the most antioxidants of all the nuts, which help protect your body from heart disease, cancer, and premature ageing.  They also contain manganese which can reduce PMT symptoms. (13 calories per walnut half)

The DODO is not extinct!

OK, so I knew it would be harder as the temperatures dropped!..... and it is - a lovely fresh COLD salad (the main-stay of my summer fasting days) isnt quite as tempting this time of year.  So last night, having planned to have a salad for dinner, I went for a bowl of porridge made with water and a few seeds sprinkled on top instead..... just what I needed at that moment and pure heaven - comfort food without the calories!  Of course, when you make porridge with water instead of milk, you save around 50 calories and of course, what ever you do, dont add sugar or syrup.  If you need a little something to add flavour - try a few slices of fresh banana, fresh strawberries or blueberries.

Now dont get me wrong, when I say its getting harder, I'm still sticking to it 100% - so for those new to my blog - that means eating only 500 calories every other day and eating normally on the days in between.  Some of you who live in London may have seen a report in the Evening Standard this week about what they called the DODO diet - 'Day On, Day Off' - which is essentially the same thing.
http://www.standard.co.uk/lifestyle/health/feast-and-famine-the-dodo-diet-8203219.html

It is clearly growing in popularity but the report seemed to indicate that following the 'every other day' pattern was not sustainable and the thrust of the piece was about weight loss rather than the health benefits that the regime can bring such as lowering cholesterol and reducing the risk of cancer, heart disease and diabetes. 

I have to say, I have not had any trouble sticking to the one day on, one day off pattern - occasionally Ive swapped a couple of days if Im going out with a friend or visiting family but that works fine.  To suggest, as the report does, that people can lose weight by cutting down on just one day per week and eat normally for the rest of the week, really misses the point.  It feeds into the growing societal sickness that we can all achieve results with minimal effort or will power.   And what results have I achieved in the last two months?  Well, some of the longer term benefits are hard to measure as yet, but I have lost 4 inches from around my waist which is a good start!  

It is also a myth that we all need to continue to eat at the levels we do to survive!  Trying this lifestyle (as I prefer to call it rather than a diet) has really brought home just how much we eat for a variety of reasons other than hunger; boredom, sociability, pressure, comfort, habit, routine, entertainment etc etc  ...... I dont believe we should end all parties, social occasions or stop being polite!!.... but thinking about the reasons behind our eating patterns is the first step in transforming the way we think about food.  From there we can start to look forward to a healthier future and walking lighter on the earth by reducing our footprint on this globe of ever dwindling natural resources.

Nutrition tip of the day

As it features so highly in my eating regime, I thought it would only be right to go into more detail about the terrific health benefits of my favourite comfort food!

Porridge is a great source of dietary fibre, particularly soluble fibre. Dietary fibre helps to normalise bowel function and helps to reduce constipation and other types of digestive ailments such as irritable bowel syndrome (IBS).

Soluble fibre acts as a slow release mechanism, giving porridge a low GI (Glycaemic Index) rating, and can reduce the risk of type 2 diabetes.

Porridge can also help in lower cholesterol levels, which helps in fighting heart disease.  Researchers have found that oats have a significant cholesterol-lowering effect when added to the diet.

In addition to the benefits above, porridge can assist in a weightloss programme due to its ability to keep you going for longer, due to its low GI rating, already mentioned.  So, as a much healthier breakfast choice than many of the sugary and processed cereals, it can help in the fight against obesity.

Finally, its delightfully easy to prepare - I simply put 5 tablespoons of porridge oats into a bowl, add tap water, stick it into the microwave for 1 min 30 secs, stir it, put it back in for another 1 min and bingo - done - just a few finishing touches of a sprinkle of seeds (see my last blog for the amazing health benefits of my daily Omega Sprinkle!), and a few slices of banana or strawberry and thats it - all made while the kettle boils for my cuppa!  Simplz as the meercats would say!!

Eat up!

It's amazing when you eat a lot less, how initially you think of food a lot more!..... And you notice when other people don't finish their food!!  I was in a natural food store/cafe last weekend having a coffee and was on one of my low calorie days.   A couple on a nearby table had just had lunch and were leaving when I noticed that they had both left at least half of the food on their plates..... A large piece of quiche and some lovely long green beans...... More food than I would have for dinner on my 500 calorie day.   I was so angry and knew that what they'd left would jut be scooped into the bin.   I also knew this was the tip of the iceberg and had witnessed it many times before, particularly there, a very wealthy part of London. 

It reminded me of an occasion last year at the Golden Globes when the rather marvellous academy award winning Jeff Bridges was so appalled at the food wasted there following the dinner, he went around all the tables and into the kitchen and gathered up all the left over food, put it into bags and got into his limo.  He asked the driver to take a detour to an underpass where a large homeless community lived and handed the food out to the hungry but appreciative crowd.  They weren't as surprised as you might think as he's been seen taking clothing, bedding and other supplies there before. Jeff is also a key figure in the Action against Hunger campaign in the US.

Food waste is one of the Worlds greatest sins and yet it is so unnecessary.  Did you know that 4600 kilo calories per day of food are harvested for every person on the planet; of these, only around 2000 on average are eaten - more than half of it is lost on the way.  Now that is an amazing and disturbing statistic.one of the many shocking facts listed by Tristram Stuart, award winning author and campaigner...

http://www.tristramstuart.co.uk/FoodWasteFacts.html

Nutrition tip of the day

Seeds are a great way to top up on some of the vital vitamins and minerals the body needs by sprinkling them on your breakfast cereal or porridge, or just eating them as a snack.

They're a great source of vitamin E, mono-unsaturated fats and fibre.  They also contain zinc, protein and other fabulous nutrients.   My top picks are:

1. Sesame seeds...
High in calcium, magnesium, zinc, iron, fibre, phosphorous and B1.   They lower blood pressure and protect the liver from damage.  They also help prevent asthma, arthritis, migraines, menopause, PMT and Osteoporosis.

2. Pumpkin seeds...
High in antioxidants with enhanced immune activity, helping to fight diseases.  In particular helps to prevent development of prostate cancer.  High in Omega-3 fatty acids and zinc, warding off inflammation, arthritis and Osteoporosis.

3. Sunflower seeds...
They promote healthy digestion and increase fibre intake.  Rich in folate, vitamin E, selenium and copper, which prevent heart disease and cancer.

4. Hemp seeds...

Contain both Omega-6 and Omega-3 oils, composed of over 30% protein and 40% fibre, can help in the prevention of heart disease, cancer, Alzheimer's, and various inflammatory conditions such as asthma and Parkinson's  disease.

You can buy some great combinations from most supermarkets and health food stores -  I buy this one from Holland and Barratt, called Omega Sprinkle, which is delicious and fabulous sprinkled on top of my daily porridge!!

And only 82 calories for a 15g serving - I think I probably have about half that on my breakfast.