HAPPY CHRISTMAS!...Now Eat your sprouts and drop a dress size!

A drum roll just wont cut it this time - full on fireworks are required for this announcement!!
Some weeks ago, you may remember, I set myself the target of dropping another dress size before Christmas..... And today was the day..... I am now the proud owner of a size 10 pair of trousers!    Truly, I am lost for words....,, even better ....that is a US size  6!

I  am living proof that undertaking the Intermittent Fasting lifestyle really can achieve significant changes in weight and size but, alongside that, I can also now report that my feeling towards food has fundamentally changed.   Yesterday was my birthday...... And I chose to spend it on a light day.... Or 500 calories.  

To be honest, this time of year is pretty tough with Xmas lunches, office parties, drinks with friends etc and I've had my fair share in recent days...... However the limited over-indulgence I have experienced so far this season in fact made me feel quite ropey.   I seem to have developed a low level intolerance particularly to refined foods which are in abundance at this time of year.   So after a few days of eating and drinking all sorts of Christmas fare, it was blissful to have a day of eating little and light.  Believe it or not, it felt like a treat.

So what now?..... What is the next target?...size 8?   To be honest I'm not looking for another drop in dress size or another stone to lose..... I'd simply like now to maintain a healthy weight and size and continue to improve my health through  nutritional choice and exercise.   I'll continue intermittent fasting to help me do this and will continue to post my progress.  

However, I also want to broaden this blog to pursue other issues such as sustainability, and general health and well being particularly on the changes people can make to avoid long term health problems (particularly age related).

 
I called this blog 'Walk Lighter' as it encompasses the obvious - weight loss -  but more importantly it refers to the ways in which people can reduce their impact on the earth through the choices they make - particularly around consumption and lifestyle. 

Nutrition tip
This being Christmas 'n' all - I thought I would keep with the festive theme and talk about the most controversial of yuletide vegetables - the humble brussel sprout..... which I have to say I absolutely adore!!

Low in calories but packed with anti-oxidants, these fine mini cabbages are a nutritional powerhouse and excellently offset all the other lets say 'less nutritionally rich' foods we eat at Christmas! 

In half a cup of sprouts you get 2grams of protein and only 28 calories. You'll get 2 grams of essential soluble fibre which lowers cholesterol and aids the digestive system, preventing constipation - crucial at Christmas!

Most of all, though, sprouts are packed with no less than 20 essential vitamins and minerals, most notably vitamin C which can help boost the immune system, vitamin A which is essential to health eyesight and vitamin K.  Vitamin K is vital to the blood's ability to clot and it also helps to strengthen bones. 

There are 47 micrograms of folate in half a cup of sprouts - which supports healthy red blood cells and helps to prevent neural tube defects in pregnant women.

In addition sprouts are a very rich source of potassium which helps to regulate blood pressure as well as vitamin E, B vitamins, iron, magnesium, phosphorus, calcium, copper, zinc, selenium and manganese.

Wait....there's more....... Brussel sprouts are a member of the family of cruciferous vegetables, which have cancer prevention properties.  They contain compounds which elimniate carcinogens from the body.  These compounds can also reduce the risk of heart attacks.

So for those of you who complain about eating your Christmas day sprouts - you might want to think again.......!  And they don't need to be boiled to hell - you can do all sorts of wonderful things with them such as sauteing them with pancetta, serving them with shallots and roasted chestnuts etc etc,..... for more ideas, go here to the BBC Good Food website: http://www.bbcgoodfood.com/content/recipes/christmas/christmas-sprout/

Eat to be diabetes free

Another drum roll please...…I have now lost a whole stone since embarking on my intermittent fasting journey!  I'm truly impressed with how this new eating plan has changed my relationship with food.  I now eat almost.......not quite but almost... a paleo diet.......one which includes only totally natural foods which we would have eaten in palaeolithic times.  However to be truly strict about that, I'd need to eliminate dairy products from my diet as dairy farming is a relatively recent introduction.....anyway I digress.....

I couldn't believe my eyes when I stood on the scales!!  The strange thing is that it took me around 10 weeks to lose the first half stone and only 4 weeks to lose the next half!!  That may have been me just trying to get used to it and now that I've well and truly reduced my appetite, I don't eat as much on my feed days either....... I cant say that without feeling I'm at the zoo!!  Or it could be, as a work colleague suggested, that I'm now back to cycling to work regularly, which will be burning more calories.

I'd like to lose another half a stone and then I'd feel I'd really reached uncharted territory.......well it may have been charted when I was about 12 years old but since then, the needle has been mysteriously magnetised to the double digits.

One of the main reasons that I started this new Intermittent fasting lifestyle was to reduce the risks of long term health issues such as heart disease, cancer and diabetes.  I do believe that type 2 diabetes in particular can be avoided by following the IF plan and eating healthily on the 'feed' days.

There is a misconception out there that type 2 diabetes is an inevitable consequence of ageing, that it will happen to the majority of us and once we have it, there is nothing we can do.  That is not necessarily the case.  In understanding how diabetes develops, it is clear that it is possible to prevent or certainly delay the onset of type 2 diabetes by increasing insulin sensitivity.

Basically the more sugar and refined carbohydrates (which turn pretty much straight to glucose) we eat, the more insulin the body needs to produce in response.  The pancreas produces insulin to reduce and stabilise glucose levels in the blood. 

If this delicate balance is overloaded by bad diet, not enough exercise and being overweight, the pancreas will produce more and more insulin to try and cope - eventually leading to the body's cells becoming resistant to insulin.  This in turn leads to weight gain and a vicious cycle begins which is hard to break and ends with a diagnosis of type 2 diabetes and the need for prescribed insulin. 

And, by the way, when we say bad diet, we're not just talking sweets, chocolates and take-aways.  White or simple/refined carbohydrates such as potatoes, bread, pasta, white rice and processed foods all contribute to an increase in insulin resistance as they all convert to glucose very rapidly and have a high GI rating (glycemic index).  As an example, potatoes have a higher GI rating (90) than sugar (59)!! 

This is because of the way in which the food is converted to glucose.  The starch in potatoes is more rapidly converted to glucose, whereas sugar is made up of both glucose and fructose molecules and fructose is processed very differently, not raising our blood sugar levels as high as glucose.  However, fructose has its problems too so dont think you can start hitting the sugar bowl!! 

The best way of breaking the cycle is to increase your insulin sensitivity.  The more insulin sensitive you are, the less insulin the pancreas needs to secrete to stabilise your sugar levels. 

By exercising and eating a healthier high fibre diet containing fresh vegetables, pulses, and eating less sugary, refined, process foods it is possible to increase your insulin sensitivity and avoid the onset of type 2 diabetes. 

If you are diabetic already and take insulin as medication, you may be able to take lower doses or eliminate it altogether just by making some dietary and lifestyle changes. 
http://www.diabetes.co.uk/reversing-diabetes.html

The solution to diabetes is not at the bottom of a pill bottle or the end of an insulin syringe, it is at the end of your fork and in the shoes on your feet!

 

Breakfast time

As the question I am most often asked is "what does 500 calories look like?", I thought I would continue to post more meal ideas.  This time though I will focus on the most important meal of the day.....breakfast.

As I've said before, you can choose to divide your 500 calories any way you wish ....some choose to eat one large meal but I prefer to split my 500 calories into 3..... So I'll have around 150 for breakfast, 150 for lunch and 200 for dinner.

So what does a 150 calorie breakfast look like?

Porridge, fruit and seeds....

5 tablespoons of porridge made with half milk, half water (120cal), 1 quarter of a banana & 2 strawberries(30cal), sprinkle of mixed seeds (15cal)  165 calories

Porridge is one of the best sources of soluble fibre - great for lowering high cholesterol levels, easing bowel conditions, and reducing the risk of obesity and type 2 diabetes.  It also helps with digestive conditions such as IBS.  It is also great during the chilly winter months for keeping you warm on the way to work!




Poached egg on toast........

 1 egg poached (70cal), 1 average slice toast (85cal)  155 calories

A poached egg is a good way to start the day, with a healthy dose of protein.  It is also a good source of calcium, for strong healthy bones and potassium, vital to the function of cells and tissue in the body.  If you dont have so much time during the week, this is a lovely weekend breakfast choice.



Fruit and yoghurt .......

 2 tablespoons low fat greek yoghurt (55cal), selection of fruit from the following ...1 apple (45cal), 1 satsuma (25cal), 1 pear (35cal), 1 cup strawberries (30cal), half cup blueberries (35cal), 1 quarter banana (25cal) 160 calories

Greek yoghurt has twice the protein of normal natural yoghurt and less carbohydrates than normal yoghurt, as it contains less lactose (diary sugar), which makes it easier to digest.  Fruit, of course, is packed with vitamins, minerals and soluble fibre and is a fresh but filling way to start the day.


Peanut butter on toast.....

1 average slice toast (85cal), 2 teaspoons peanut butter (65cal)  150 calories

Peanut butter is a good source of protein and is cholesterol free and contains no trans fats.  It does contain oleic acid, which is beneficial to cardiovascular health and is a good source of healthy monounsaturated and polyunsaturated fats.  This is a highly nutritious but quick breakfast which is good for those on the run who have little time to prepare.


Oatcakes and smoked salmon.....

2 Oatcake biscuits (85cal) , 1 slice (85grams) smoked salmon (80cal) 165 calories

Who would think that so much nutritional benefit could be packed into such an unassuming little oat biscuit?  Oatcakes are a good source of plenty of vitamins and minerals, containing magnesium, Vitamin B6 and Potassium, Thiamin, Riboflavin and Niacin.  They also contain phytochemicals, vitamin E compounds, and lignans (all shown to reduce cancer risk),  and are an excellent source of soluble fibre. They can help with weight loss, keep you fuller for longer, and provide sustained levels of energy, helping to maintain a healthy blood sugar level.

Smoked salmon is an excellent source of lean protein and a good source of omega 3 fatty acids which lower cholesterol.  Packed with vitamins - A, E, D and B12 which are anti-oxidants which reduce cancer risk - and minerals - phosphorous, selenium, calcium and zinc which are beneficial to bones, protect against free radicals and help to regulate the metabolism.


Egg white mushroom & herb omelette & toast.......

 2 egg whites omelette with mushrooms and herbs (65 cal), 1 average slice toast (85cal) 150 calories

High in protein but containing NO fat or cholesterol (it is contained only in the yolk), egg whites are also very low in calories - 16 (the remaining 54 being in the yolk).  Egg whites also contain a number of minerals - selenium, magnesium, calcium, phosphorous and folate.  So not only a tasty, filling and nutritious breakfast but one which is also great for the waistline.


This list is by no means exhaustive and Im sure there are plenty more ideas out there - if you have a great breakfast idea for around 150 calories, please share!

Intermittent fasting goes mainstream!

It was good to see The Times picking up on intermittent fasting on Saturday.  It appears that everyone is doing it ....
What I liked about their report was that they emphasised the health benefits and also discussed the way in which the diet can change eating habits and the way we think about food.

It also showed some great meal ideas for fasting days.  Here is a link to the article - which if you're not already a Times subscriber, you'll need to sign up to read in full... http://www.thetimes.co.uk/tto/magazine/article3583372.ece 

If you're not, don't worry - I will continue to post pics of my fast day meals, such as my lunch on Saturday (pictured left).  Poached egg (80 cals), mushroom pate (40 cals), prawns (20 cals), lettuce, spinach and half a tomato (20 cals)...... Total 160 calories for lunch.... And delicious too!!! Leaving me 240 for dinner (I'd already had around 100 for my porridge breakfast).

There are different ways of approaching this.  I'm choosing to stick to a 500 calorie limit on alternate days.... "One day on, one day off", or "Alternate Day Fasting (ADF)"  The more popular approach seems to be the "5:2"..... Choosing 2 non consecutive days in the week to fast.   Those who can't quite face fasting every other day or find it impractical tend to go for this.

Another approach which I learnt through The Times article was to fast completely (0 calories), for 24hours but start that 24hr period part way through the day eg 2pm.   That way, you don't go a whole waking day without eating.   I might try this one day when I'm feeling brave, maybe not when I'm cycling to work, which I'm now doing again.

Grey legs (left) and I have been reunited and I cycle the 9km to work every day through the London traffic.   It's a magical way to start the day and I cycle whether I'm fasting or not.... Now that I'm used to the routine, the cycling doesn't make any difference and if anything I feel like I have more energy rather than feeling faint or weak.

I cycle past the Emirates stadium, home to Arsenal football team, and I must admit the burger and hot dog stands do get me going!!  But Grey Legs just keeps me on the straight and narrow and refuses to stop.....

Clearly as I'm burning more calories cycling around 20km a day, this should help me reach my 'drop a dress size before christmas' goal.  I was a size 14-16 for years but over the last 3 or 4 years, I gradually changed my eating habits, reducing the amount of carbs, sugar and processed foods.  Doing this, I dropped to a size 12 which I've managed to maintain for the last couple of years.....well with the odd slide back to a nearly 14. 

I'm now heading for uncharted territory ......the never before achieved size 10!!! (for anyone reading this in the USA, I'm talking a size 6)  I have never been a size 10 ....I was a size 14 when I was a teenager and my Mum and I would diet together - from weight watchers to fat units - we counted them all..... but never did I ever get into a pair of size 10 anythings.  Don't worry - I will keep you well and truly posted - literally!

I hope eating meals like heavenly rainbow trout, with peppers and fennel (pictured in the wok) for 240 calories, will help me stick to the IF plan...... with meals like that, it really is no hardship!

Nutrition tip of the week

Fennel is a much underrated but fabulously nutritional vegetable.  Packed with antioxidants, vitamins and fibre, it is delicious eaten either raw in salads or cooked in broths or sauteed in butter. 

Fennel has been shown to reduce inflammation and help in the prevention of cancer - which works by shutting down the signalling process which activates a gene-altering molecule which leads to the formation of cancer cells. 

Fennel is an excellent source of vitamin C, a powerful antioxidant which protects against cellular damage which causes joint deterioration and painful conditions such as osteoarthritis and rheumatoid arthritis.  It also boosts the body's immune system.     Fennel is quite a fibrous vegetable - particularly if you eat the stalks which you should.  Eating this soluble fibre helps to reduce elevated cholesterol levels and helps to prevent colon cancer by removing potentially carcinogenic toxins from the colon.

Fennel is a very good source of folate, a B vitamin that protects against heart attacks and strokes. It is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

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.

Eat the world

Living the IF life brings into sharp focus just how much the majority of us over eat on a routine basis.  I've calculated that I'm now consuming around half the calories that I was eating before I started on this journey.  And I'm fine, still alive and kicking, not suffering from a lack of energy or increased tiredness.

We have, particularly in the west, become accustomed to being able to eat whatever we want whenever we want without restraint.  This access to an abundance of cheap, high calorie, high fat food has been increasing over the years, particularly since the 1950s and is leading ever more people into a life of obesity, heart disease and diabetes.  44% of British men are now overweight and a further 22% are obese!!

It's a simple equation between calories consumed and calories expended and with many of us leading increasingly sedentary lives, the balance is shifting more and more towards over consumption.  I've spent the majority of my life trying to get the balance right and only now, on the IF diet, do I finally feel I'm getting on top of it.

Of course, eating is just one manifestation of over consumption and with the recent launch of yet another iPhone, we witness the sad spectacle of the global community trapped in a never ending cycle of Stripping the planet's resources in the so called name of progress.

The problem is, the planet can't sustain this pace of development.   We currently use the equivalent of 1.5 planets to provide us with the resources we require to sustain us at these levels.  This means it takes the planet 1.5 years to regenerate the resources used by us in 1 year.

Current UN scenarios estimate that by 2050, if population growth and consumption trends don't change, we will need 3 planets to support us...... Clearly unsustainable.  You can read further about the projections and what we can all do to reverse this trend, on the Global Footprint Network website....   Global Footprint Network



Nutrition tip of the day

Cocoa is not just a comforting bed time beverage but has great health benefits too.  Now before I get into that, I want to stress that I'm talking about pure cocoa powder here and NOT hot chocolate which has added sugar...... And especially not the sort of hot chocolate you get in Starbucks with squirty cream and chocolate flakes on top!!!!

Ok, so we are talking 100% cocoa.  Always look for a fair trade supplier such as Cadbury.  Cocoa is an excellent natural source of  powerful antioxidants, containing more in one cup than tea or red wine.  Drinking cocoa can help fight heart disease and cancer and can also help fight the effects of ageing.


Cocoa is a good source of fibre, iron and magnesium but only contains 25 calories in a serving (you would need to add in the calories of the milk used)

Cocoa also has antidepressant properties - containing phenethylamine, a neurotransmitter which lifts the mood.  It also boosts endorphins and seratonin levels which are responsible for feelings of happiness.

As if that wasn't enough, cocoa also reduces cholesterol, lowers blood pressure, reduces the risk of blood clots, boosts cognitive function and contains calcium and potassium.