tag:blogger.com,1999:blog-53756387667496904102024-03-13T16:33:24.262+00:00Healthy Food GuideThe <b><i>Healthy Food Guide</i></b> blog brings you expert views on the health stories hitting the headlines, nutritional nuggets from top dietitians and exercise updates from our fitness gurus.Anonymoushttp://www.blogger.com/profile/08795045284435081471noreply@blogger.comBlogger114125tag:blogger.com,1999:blog-5375638766749690410.post-61652230890235362332015-03-04T11:50:00.001+00:002015-03-04T11:51:18.855+00:00Visit our new website!The Healthy Food Guide website is now live at <a href="http://healthyfood.co.uk/">healthyfood.co.uk</a>. As well as hundreds of recipes, expert Q&A's and health features, you'll find our new blog there too!<br />
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<br />Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com129tag:blogger.com,1999:blog-5375638766749690410.post-49448293769944817102015-03-02T15:29:00.001+00:002015-03-02T15:30:23.802+00:00The medicinal chef's chocolate avocado pots<!--[if gte mso 9]><xml>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">By Dale Pinnock</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">OK, I know avocado and dessert don’t sound as though they belong in the same sentence. But trust me – when making healthy desserts, avocados can be your best friend. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">They provide a creamy texture without the need to add any nasties, and happen to be packed with heart-healthy nutrients to boot. These chocolate pots are also incredibly quick to make… </span></div>
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<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Nutty chocolate avocado pots</span></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><b></b><br /></span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Prep: 5 min + chilling</span><br />
<div class="Default">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Serves: 2 </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">1 very ripe avocado
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">1tbsp almond butter </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">1tbsp maple syrup or ½tsp stevia </span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">1–2tbsp cocoa powder, to taste, plus more to serve (optional)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div style="font: normal normal normal 10px/normal Arial; line-height: 12.1px; margin-bottom: 5px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">1 Scoop the avocado flesh into a blender or food processor. Add the remaining ingredients with 1–2tbsp cold water. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">2 Process on full speed until all the ingredients have mixed into a smooth chocolatey dessert. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">3 Spoon the mixture into ramekins and chill in the fridge for 2–3 hr before serving, sprinkled with cocoa powder, if you like.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Per serving:</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">217kcal</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">3.9g protein</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">19.1g fat</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">3.8g saturates</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">7.3g carbs</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">5.2g sugar</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">4.7g fibre</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">0.1g salt</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">35mg calcium</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">1mg iron</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 11px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">LOW SALT
</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">VEG</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">GLUTEN FREE</span></div>
<div style="font: normal normal normal 10px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;">DAIRY FREE</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This recipe is taken from Dale Pinnock’s book <i>Heart Disease: Eat your Way to Better Health</i> (Quadrille, £14.99), out now.
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<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/08062752349256796404noreply@blogger.com18tag:blogger.com,1999:blog-5375638766749690410.post-22370503256072625212015-02-13T14:11:00.001+00:002015-02-13T14:13:35.339+00:00How to make jam with chia seeds<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuE0dFbs3oKBYwi7qs-oWztxYd8hHNpDJYdLUiIahApepsLUwkw6R1ofkBb9_ZGAYbhkWZDwGKLRGuuftbcx69zTWDjVXKphd_hGG3z8cMZJaw8Y6a3Rpc27p0dOLzd-4pNAoMtGYHLlB/s1600/chia+jam.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuE0dFbs3oKBYwi7qs-oWztxYd8hHNpDJYdLUiIahApepsLUwkw6R1ofkBb9_ZGAYbhkWZDwGKLRGuuftbcx69zTWDjVXKphd_hGG3z8cMZJaw8Y6a3Rpc27p0dOLzd-4pNAoMtGYHLlB/s1600/chia+jam.jpg" height="293" width="320" /></a></div>
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We’ve reached the end of our chia-fuelled week, and we saved our favourite recipe for last…</div>
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<a name='more'></a><br />
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This raspberry and chia jam is taken from Green Kitchen Travels by David Frenkiel and Luise Vindahl (Hardie Grant; £20), and it’s as delicious as it is simple to make. Three ingredients and a quick stir is all it takes – that’s right, no cooking! We’ve been enjoying it spread on toast and dolloped on top of fat-free Greek yogurt. Why not whip up a pot ready for a Valentine’s day breakfast treat… </div>
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<br /></div>
<div style="font-family: Arial; font-size: 14px;">
<b>RAW RASPBERRY AND CHIA JAM</b></div>
<div style="font-family: Arial; font-size: 14px;">
PREP 5 min, plus chilling</div>
<div style="font-family: Arial; font-size: 14px;">
SERVES 12tbsp</div>
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<br /></div>
<div style="font-family: Arial; font-size: 14px;">
250g raspberries, thawed if frozen</div>
<div style="font-family: Arial; font-size: 14px;">
2tbsp chia seeds</div>
<div style="font-family: Arial; font-size: 14px;">
2tsp maple syrup or runny honey</div>
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<br /></div>
<div style="font-family: Arial; font-size: 14px;">
1 Put the raspberries in a bowl and crush with a fork. Stir through the chia seeds, then add the maple syrup or honey and mix to combine.</div>
<div style="font-family: Arial; font-size: 14px;">
2 Pour the jam into a sterilised jar, then chill for at least an hour for the jam to thicken. It will keep in the fridge for up to 5 days.</div>
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<br /></div>
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Per tbsp</div>
<div style="font-family: Arial; font-size: 14px;">
20kcal</div>
<div style="font-family: Arial; font-size: 14px;">
0.7g protein</div>
<div style="font-family: Arial; font-size: 14px;">
0.8g fat</div>
<div style="font-family: Arial; font-size: 14px;">
0.1g saturates</div>
<div style="font-family: Arial; font-size: 14px;">
2.6g carbs</div>
<div style="font-family: Arial; font-size: 14px;">
1.5g sugar</div>
<div style="font-family: Arial; font-size: 14px;">
1.6g fibre</div>
<div style="font-family: Arial; font-size: 14px;">
0g salt</div>
<div style="font-family: Arial; font-size: 14px;">
22mg calcium</div>
<div style="font-family: Arial; font-size: 14px;">
0.4mg iron</div>
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<br /></div>
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LOW CAL</div>
<div style="font-family: Arial; font-size: 14px;">
LOW SAT FAT</div>
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LOW SALT</div>
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HIGH FIBRE</div>
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VEG</div>
<div style="font-family: Arial; font-size: 14px;">
GLUTEN FREE</div>
<div style="font-family: Arial; font-size: 14px; min-height: 16px;">
DAIRY FREE</div>
Unknownnoreply@blogger.com11tag:blogger.com,1999:blog-5375638766749690410.post-12369243553851884462015-02-13T09:00:00.000+00:002015-02-13T09:47:46.340+00:00Healthy Valentine's Day puddingIf you’re looking for a special ending to dinner or a Valentine’s treat with a lighter touch, these chocolate goodies will hit the spot<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqXc9D-1goXkM2v1Rd6UkhfpzBg-4lSLNG-XdVQZql8EROaj02kk-ctlaC2I-gp3U4cnWWccgXXQX1nYO8wGmF9X1LBimYaaCdMqzjHFwFvCmCWMCiSTpxz3cbNsvXnLIuy3QLROkAMRA/s1600/muffins.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqXc9D-1goXkM2v1Rd6UkhfpzBg-4lSLNG-XdVQZql8EROaj02kk-ctlaC2I-gp3U4cnWWccgXXQX1nYO8wGmF9X1LBimYaaCdMqzjHFwFvCmCWMCiSTpxz3cbNsvXnLIuy3QLROkAMRA/s1600/muffins.jpeg" height="293" width="320" /></a></div>
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<a name='more'></a><br />
<b>Skinny chocolate muffins
</b><br />
<br />
Pre 20 min<br />
Cook 20 min<br />
Makes 12<br />
<br />
3 eggs<br />
175g soft light brown muscovado sugar<br />
150g beetroot, peeled and finely grated<br />
175g self-raising flour<br />
50g cocoa powder<br />
1tsp baking powder<br />
100ml low-fat natural yogurt<br />
1tbsp vanilla bean paste<br />
100g plain chocolate (70% cocoa solids), chopped<br />
<br />
1. Preheat the oven to 180°C/fan 160°C/gas 4. Line a muffin tray with 12 paper cases.<br />
<br />
2. In a large bowl, whisk the eggs and sugar together for 10 min to make a light and fluffy batter that has expanded in volume. Gently stir in the beetroot. <br />
<br />
3. Sift over the flour, cocoa and baking powder, then carefully fold into the mixture. Fold in the yogurt, vanilla bean paste and chopped chocolate. <br />
<br />
4. Spoon the batter into the muffin cases until they are three-quarters full, then cook in the oven for 15–20 min.<br />
<br />
5. Remove the muffins from the oven and allow to cool slightly in the tin. When they’re cool enough to touch, remove to a wire rack to cool completely.<br />
<br />
Per muffin<br />
196kcal<br />
5.3g protein<br />
6.5g fat<br />
3.3g saturates<br />
31.6g carbs<br />
19.4g sugar<br />
2.5g fibre<br />
0.4g salt<br />
96mg calcium<br />
1.6mg iron<br />
<br />
VEG
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com16tag:blogger.com,1999:blog-5375638766749690410.post-75341823846656350332015-02-12T00:00:00.000+00:002015-02-12T13:07:09.208+00:00Win a Magimix and Kikkoman goodiesChinese New Year begins on Thursday 19 February and it’s the Year of the Sheep. Say "baa" to a takeaway and instead get your friends and family together and celebrate with a delicious homemade oriental meal.<br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAq8vrHZpXltnrEGIh4HjpJkjQe1eJAwnpow1eTyiGMkJ5FJ8rz7qvNxPLaIi_xK-lBkKcSpf6D-TGO2XwjAtMXXMysMS6-svsyPG86P26Guvv4x_HCn1yIyH7dh5GXssZACfxnmAdl80/s1600/3200XL+Satin+18334+lifestyle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAq8vrHZpXltnrEGIh4HjpJkjQe1eJAwnpow1eTyiGMkJ5FJ8rz7qvNxPLaIi_xK-lBkKcSpf6D-TGO2XwjAtMXXMysMS6-svsyPG86P26Guvv4x_HCn1yIyH7dh5GXssZACfxnmAdl80/s1600/3200XL+Satin+18334+lifestyle.jpg" height="400" width="300" /></a></div>
<br />
<a name='more'></a>Healthy stir-fries can be made in a jiffy with any meat, fish or vegetables, but there's one crucial item that transforms a stir-fry – soy sauce. Kikkoman Naturally Brewed Less Salt Soy Sauce contains just four natural ingredients – soybeans, wheat, salt and water. The soy sauce is then slowly brewed for several months to achieve a unique, aromatic taste. Try a splash or two during cooking or as a final flourish at the end.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimttpkO6ke6str4JHgH8daFHA9dKyzQUNbCnR0g2k-HjEW6wxskj8z4HfpPvhRfHFZYHdh8U5Y1TuL8TDHWz_fOHvTADu_2rjf-cJlaZNZOlRoFppZ5XzVPYTiCcWaZ68pAvtgvHdFgno/s1600/VEG+STIR+FRY_LESS+SALT+B.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimttpkO6ke6str4JHgH8daFHA9dKyzQUNbCnR0g2k-HjEW6wxskj8z4HfpPvhRfHFZYHdh8U5Y1TuL8TDHWz_fOHvTADu_2rjf-cJlaZNZOlRoFppZ5XzVPYTiCcWaZ68pAvtgvHdFgno/s1600/VEG+STIR+FRY_LESS+SALT+B.JPG" height="320" width="225" /></a></div>
<br />
To help make stir-fries even easier to prepare, we have a great competition for our readers: one lucky winner will receive a prize worth more than £250, including a powerful Magimix Compact 3200XL food processor, which slices and grates vegetables quickly, evenly and quietly, plus a bottle of Kikkoman Less Salt Soy Sauce and a recipe book.<br />
<br />
For a chance of winning, please log into our widget below (you will need Javascript installed to be able to see it) to enter.<br />
<br />
<a class="rcptr" data-raflid="23284a7526" data-template="" data-theme="classic" href="http://www.rafflecopter.com/rafl/display/23284a7526/" id="rcwidget_1hnsqx09" rel="nofollow">a Rafflecopter giveaway</a>
<script src="//widget-prime.rafflecopter.com/launch.js"></script>
<i>Terms and conditions</i><br />
<i>This competition is open to Healthy Food Guide readers, registered on the website (free) and who are UK residents, aged 18 and over, excluding employees (or families of employees) of Eye to Eye Media Ltd, or anyone linked to the competition. Website entry closes 11.59pm Thursday 12 March 2015 and entries received after the closing date of the promotion will not be considered. No responsibility is taken for entries lost or delayed. The winner will be drawn at random and the judges’ decision is final. No correspondence will be entered into. The winner will be notified in writing within 28 days of the closing date. There is 1 prize to be won. The winner will receive a Magimix Compact 3200XL food processor, bottle of Kikkoman Less Salt Soy Sauce and a Kikkoman recipe book. In the event of developments outside its control, the promoter reserves the right to offer an alternative prize of equal or greater value. The winners may be required to participate in future publicity. The promoter’s decision is final and binding in all matters and no correspondence will be entered into. Promoter: Kikkoman c/o FML PR, 8 High Street, Hurstpierpoint, West Sussex, BN6 9TY</i>Anonymoushttp://www.blogger.com/profile/01654471976797223395noreply@blogger.com8tag:blogger.com,1999:blog-5375638766749690410.post-32893060171281256112015-02-11T12:56:00.002+00:002015-02-11T12:56:58.797+00:00How to make gluten-free chia and quinoa bread<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVTvmIHLaEhdBq-Gd3ppqWfDUAQxWFETL9wXs_eE333uIJoH77LB4fbpRivjLr3TampQYeoVr7_29025Hmw47BJFpWZfsCxNYRS1_GY70B5Oo2f0KIBgh5nbzO4Grg_26IaEJAp8mjaMCl/s1600/chia+bread.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVTvmIHLaEhdBq-Gd3ppqWfDUAQxWFETL9wXs_eE333uIJoH77LB4fbpRivjLr3TampQYeoVr7_29025Hmw47BJFpWZfsCxNYRS1_GY70B5Oo2f0KIBgh5nbzO4Grg_26IaEJAp8mjaMCl/s1600/chia+bread.jpg" height="293" width="320" /></a></div>
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<span style="color: #262626; font-family: Calibri; line-height: 150%;">In the second instalment of our chia celebration,
we’ve adapted a gluten-free bread recipe from <a href="http://thehealthychef.com/">thehealthychef.com</a>. It’s quite
different to a traditional sandwich loaf as the mixture makes a batter not a dough,
and the baked result is more dense and cakey than light and airy. But the
flavour is deliciously nutty and wholesome. We like to spread a slice with
mashed avocado for a nutritious breakfast or brunch.</span></div>
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<a name='more'></a><br />
<div class="MsoNormalCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">Prep 15 min + overnight soaking<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">Cook 1 hr 30 min<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">Cuts into 12<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">300g </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">uncooked quinoa <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">60 g whole chia seeds (we like <a href="http://chiauk.com/">chiauk.com</a>)<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">60 ml olive oil <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">½tsp bicarbonate of soda <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">Juice ½ lemon<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">1 Put the </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">quinoa in a large bowl and cover with plenty of cold
water, then leave to soak in the fridge overnight. <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">2 </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Heat</span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;"> oven to 160C/fan 140C/gas 3 and line a
loaf tin with baking paper.</span><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">Stir the chia seeds into 125ml water, then leave to
form a gel-like consistency.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Meanwhile, drain </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">the quinoa in a fine sieve, rinse with fresh water,
then drain again thoroughly. <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">3 </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Put </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">the quinoa in a food processor along
with the</span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;"> </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">chia gel, olive oil, bicarbonate of
soda, lemon juice and 125ml water.</span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;"> Whiz for 3 min or until combined</span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;"> – the mixture should resemble a batter
consistency with some whole quinoa still visible. </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Spoon</span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;"> the mixture into the prepared loaf tin, then bake</span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;"> </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">for 1 hr 30 min or until the loaf has
developed a crust but bounces back when pressed with your finger. <o:p></o:p></span></div>
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<span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">4 </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue"; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Leave the loaf to cool in the tin for 10 min, then lift out onto a wire
rack to cool completely. </span><span lang="EN-US" style="color: #262626; font-family: Calibri; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Helvetica Neue Light"; mso-hansi-theme-font: major-latin;">The bread will
keep, well wrapped in baking paper and foil, for up to a week. <o:p></o:p></span></div>
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-5375638766749690410.post-33772681120734262732015-02-11T10:32:00.000+00:002015-02-11T13:51:16.227+00:00Should we go back to eating full fat?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsUUj9PSDNfN7FNceUQ4VXvHOF1G_Yb7_7WB2SlH_yZCvsKt-4hGOYlRhikuzghxrv29TUAXAhH7KilA5sfGXzYjGEKU507851ng8TbyFwZJ8FQ4GXPEaIdXZLMUpoQp1QkCi6_Ph7Fg84/s1600/butterormarg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsUUj9PSDNfN7FNceUQ4VXvHOF1G_Yb7_7WB2SlH_yZCvsKt-4hGOYlRhikuzghxrv29TUAXAhH7KilA5sfGXzYjGEKU507851ng8TbyFwZJ8FQ4GXPEaIdXZLMUpoQp1QkCi6_Ph7Fg84/s1600/butterormarg.jpg" height="293" width="320" /></a></div>
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<span style="font-family: Arial; font-size: 10pt; line-height: 150%;"><br /></span></div>
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<span style="font-family: Arial; font-size: 10pt; line-height: 150%;"><br /></span></div>
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<span style="font-family: Arial; font-size: 10pt; line-height: 150%;">This week’s
headlines might make it seem that after years of being told to cut back on
saturated fat, it’s time to bring back the butter dish and return to full-fat
milk. But is this really the case? HFG’s nutrition consultant and registered
dietitian Juliette Kellow goes behind the headlines…</span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;"><o:p></o:p></span></div>
<a name='more'></a><br />
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<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">If you’ve read any
of the headlines on fat this week you’d be forgiven for thinking it’s time to
ditch the low-fat spread, skimmed milk and reduced-fat cheese – and take a step
back in time to the early 80s when full-fat dairy was as common as leg warmers,
shoulder pads and Pac-Man. The news comes after a new study was published this
week in a medical journal called <i>Open Heart</i>. But first a little history…<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">Back in 1983, new
health guidelines in the UK recommended reducing the amount of saturated fat in
our diets to just 10% of our daily calorie intake. It’s advice that still
stands and is roughly translated into the current recommendation of having no
more than 20g saturates a day.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">Fast forward to the
new study, which looked at the evidence available in 1983 for making the recommendation
to reduce saturates. The researchers identified six Randomised Controlled
Trials (RCTs) available prior to 1983 and concluded from these that lowering
saturated fat wasn’t significantly linked to fewer deaths from heart disease.
Enter headlines such as ‘Butter ISN’T bad for you after all: major study says
80s advice on dairy fats was flawed’ from the <i>Daily Mail</i>, and ‘Fat guidelines
lacked any solid scientific evidence, study concludes’ from the <i>Guardian</i>. <o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">But as is usually the
case, nothing is as straightforward as it seems. Firstly, many experts believe
the current study is seriously flawed as it’s ‘second-guessing’ the evidence
that was used for drawing up the national guidelines in the early 80s – and
looking only at a specific type of study. Indeed, we don’t know what studies
were actually used to form the basis of the advice in 1983 – many other pieces
of research, and not just the six identified in this current study, could have
been used. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">Let us not forget that
in the last 30 years, numerous other studies have been carried out looking at
saturated fat, blood cholesterol levels and heart health, with many – albeit
not all – finding a link.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">But perhaps one of
the most significant facts to bypass the headlines is that foods containing a
lot of saturates tend also to contain a lot of calories. A daily intake of 20g
butter, 300ml full-fat milk and a 30g cheddar (a completely feasible amount of
dairy produce for a day) provides not only 24g saturates, but also 463 calories
– or 23% of our daily calorie needs. Switch to the same amount of low-fat
spread, skimmed milk and reduced-fat cheddar and that’s just 6g saturates and
264 calories (13% of our daily calorie needs). Bottom line: cutting down on
saturates cuts down on calories and that surely, in light of the UK’s obesity
epidemic, has to be one of the biggest arguments for sticking with the current
advice. With this dairy swap alone, around 200 calories are saved by choosing
the lower-fat options – enough to lose a massive 20lb in a year if you made
those changes every day.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">It’s clear that the
debate surrounding saturated fat and the impact it has on heart health is set
to rumble on. It’s a recommendation that’s been under scrutiny for the past few
years now, with some experts dismissing the message that we should cut down on
fat or saturates, saying instead that carbs are the real culprit for the
nation’s health problems.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">But is it really
that helpful to try and establish whether the evidence from 30 years ago
supported the recommendation to reduce saturates at that time? In reality,
wouldn’t it be better to spend time and resources identifying whether the
evidence available up to today is sufficient to continue advocating fewer
saturated fats in our diet?<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: 150%;">
<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">Without question,
it’s something we need clarification on. Until then, it’s business as usual. Despite
what the headlines may have led you to believe, there’s been no official change
in advice. Health policy in the UK remains the same – and that’s to continue to
reduce saturated fat in our diets. <o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">For a more detailed review of the study visit <a href="http://nhs.uk/news/2015/02February/Pages/1980s-fat-guidelines-lacked-evidence-study-argues.aspx" target="_blank">NHS Choices</a><o:p></o:p></span></i></div>
Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-5375638766749690410.post-55795466640925639942015-02-09T12:39:00.000+00:002015-02-11T10:32:24.691+00:00How to add chia seeds to your diet<div style="font-family: Calibri; font-size: 12px;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin1ORGsxCmkuSFrmf4rMAqFnxUHjXyd5Tnkflg_I2CcUsdclOLun1-FALUlfmwvE8WVI9hb-35B-MkPbOorHDQcOaG2gNQm5kaoC7X9fo7KsdX7wQyQmCCMkDpLGh3W0ksceRvB4dPqd0b/s1600/chia+pot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin1ORGsxCmkuSFrmf4rMAqFnxUHjXyd5Tnkflg_I2CcUsdclOLun1-FALUlfmwvE8WVI9hb-35B-MkPbOorHDQcOaG2gNQm5kaoC7X9fo7KsdX7wQyQmCCMkDpLGh3W0ksceRvB4dPqd0b/s1600/chia+pot.jpg" height="293" width="320" /></a></div>
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It’s the tiny seed that packs a big nutritional punch, which is why this week we’re saying ‘three cheers for chia’. </div>
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Highly prized since the time of the Aztecs, chia seeds are rich in alpha-linolenic acid (ALA), a plant form of omega-3, which the body converts into the longer-chain omega-3 fats naturally found in oil-rich fish. Plus they’re high in fibre, calcium, iron, magnesium, phosphorus and potassium – and they contain all eight essential amino acids needed for the body to make complete proteins, making them a particularly good choice for people who follow a vegan or vegetarian diet. </div>
<a name='more'></a><span style="font-size: 14px;">So much for the healthy credentials, but how can we include them in our diet? Thanks to their mild flavour, the seeds are a versatile ingredient. For a quick fix you can simply scatter a tablespoonful over yogurt, salads and cereals. But at HFG, we like to be a little more inventive than that…</span><br />
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In this, the first of three instalments, we share one of our favourite chia seed recipes – a creamy, indulgent but super healthy pudding (editor Melanie and senior sub editor Rebecca are big fans). Give it a try and let us know your verdict, then check back on Wednesday for another delicious chia idea.</div>
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<b><u>Vanilla chia pudding</u></b></div>
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PREP 10 min, plus overnight chilling</div>
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Serves 1</div>
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<div style="font-size: 14px;">
200ml unsweetened soya milk</div>
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25g <a href="http://chiauk.com/" target="_blank">whole chia seeds</a></div>
<div style="font-size: 14px;">
<span style="font-family: 'Lucida Grande';">¼</span>tsp vanilla extract</div>
<div style="font-size: 14px;">
<span style="font-family: 'Lucida Grande';">½</span> chopped kiwi fruit and a few blackberries (thawed if frozen), to decorate</div>
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1 Put the soya milk, chia seeds and vanilla extract in a jug and stir well with a balloon whisk or fork.</div>
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2 Pour the mixture into a sterilised jar or airtight container, then leave in the fridge overnight. The chia seeds will expand and the pudding will thicken to a tapioca-like consistency.</div>
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3 To serve, remove the lid, then scatter the pudding with the fruit. </div>
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224kcal</div>
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10.6g protein</div>
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11.5g fat</div>
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1.4g saturates</div>
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20.5g carbs</div>
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9.9g sugar</div>
<div style="font-size: 14px;">
11.2g fibre</div>
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0.1g salt</div>
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414mg calcium</div>
<div style="font-size: 14px;">
2.2mg iron</div>
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LOW SAT FAT</div>
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LOW SUGAR</div>
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LOW SALT</div>
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HIGH FIBRE</div>
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HIGH CALCIUM</div>
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VEG</div>
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GLUTEN FREE</div>
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DAIRY FREE</div>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-55108887512657036812015-02-03T11:16:00.001+00:002015-02-03T11:16:09.038+00:00Celebrate Bramley Apple WeekTangy bramleys are at their best now and, to celebrate, this week has been earmarked as Bramley Apple Week. This refreshing mackerel and apple slaw recipe recipe from TV chef Valentine Warner and herb expert Jekka McVicar combines the flavour of the crisp green fruit with the freshness of herbs, so there’s no need to add salt or sugar.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNhHTjLthyI8_3QTm-RMCsbT72G6Zkw5d_dt6ODeHZ_K_8UqHKXCKrVaEHtmBA6g9V_vJ1JbV6k1gjOl0LcPSIoGUC7-kNdz22b_D4S1CRhimIlX_RufvtyYFRrLAh5L2iVHFDtju3G0M/s1600/Mackerel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNhHTjLthyI8_3QTm-RMCsbT72G6Zkw5d_dt6ODeHZ_K_8UqHKXCKrVaEHtmBA6g9V_vJ1JbV6k1gjOl0LcPSIoGUC7-kNdz22b_D4S1CRhimIlX_RufvtyYFRrLAh5L2iVHFDtju3G0M/s1600/Mackerel.jpg" height="320" width="320" /></a></div>
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<a name='more'></a><br />
‘Bramley apples have a lovely clean taste that goes really well with oily smoked mackerel, while the dill and chives balances the flavours,’ says Jekka.
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<b>Warm smoked mackerel with bramley apple slaw </b><br />
Adapted from a recipe by Valentine Warner and Jekka McVicar<br />
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Prep time: 10 min, plus resting <br />
Cook time: 10 min<br />
Serves: 2<br />
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3 heaped tbsp light mayonnaise <br />
3 heaped tbsp fat-free Greek yogurt <br />
1tsp wholegrain mustard <br />
2tsp Dijon mustard <br />
1½tsp white wine vinegar <br />
200g raw white cabbage, leaves very finely shredded <br />
1½tbsp roughly chopped dill fronds <br />
½tbsp snipped fresh chives <br />
1 large bramley apple, sliced thinly and cut into very fine strips <br />
2 small smoked mackerel fillets (not peppered)<br />
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1. Combine the mayonnaise and Greek yogurt in a large bowl, then mix in the mustards and vinegar. Stir through the shredded cabbage and herbs, then set aside for 10–15 min to soften. Stir through the apple. <br />
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2. Warm the mackerel under a low-medium grill, then peel off and discard the skin.<br />
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3. Divide the slaw between two plates, then top each with a warm mackerel fillet and serve.<br />
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Per serving<br />
601kcal, 28.5g protein, 45.8g fat, 8.4g saturates, 19.5g carbs, 17.5g sugar, 4.7g fibre, 3.6g salt, 165mg calcium, 4.2mg iron<br />
<br />
Low sugar<br />
Gluten-free<br />
2 of 5-a-dayLaura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-23462061131151348642015-02-03T10:12:00.000+00:002015-02-03T10:48:33.401+00:00Why don’t we just move more?By David Stalker, CEO of the not-for-profit health body, ukactive<br />
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There’s one single message that will help us tackle the inactivity crisis: Just do more than you’re currently doing.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0xG4KnannLpf_nAmSGkSOSyWeZzITTGcrwtY5U0hbVTjCQXQDMm9mvTM-8xXJqwvEU5BNJB9yCB0MEAPcwZuEIsB55oqpPqVEKRgLqjjeG0KOr3KZZI00VWmQnpbnZUa5_0lHmTqpJ8E/s1600/move+more.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0xG4KnannLpf_nAmSGkSOSyWeZzITTGcrwtY5U0hbVTjCQXQDMm9mvTM-8xXJqwvEU5BNJB9yCB0MEAPcwZuEIsB55oqpPqVEKRgLqjjeG0KOr3KZZI00VWmQnpbnZUa5_0lHmTqpJ8E/s1600/move+more.jpg" height="320" width="215" /></a></div>
<a name='more'></a><br />
Researchers are saying current exercise guidelines are unrealistic. In the British Medical Journal, they argue the ‘150-minutes of physical activity’ message needs to change. We need to see a greater emphasis on simply getting inactive people to move more.
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<br />
Smoking kills – we know that. Inactivity kills – we now know that, too. <a href="http://www.cam.ac.uk/research/news/lack-of-exercise-responsible-for-twice-as-many-deaths-as-obesity" target="_blank">Cambridge University released research last week</a>, showing that twice as many deaths in Europe are caused by physical inactivity than obesity – if that’s not enough of an incentive to get up off the couch and go for a walk, we’re in deep trouble.
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<br />
The evidence continues to mount on the impact inactivity is having.
Although you may not know what technically qualifies someone as ‘obese’ (the BMI scale), everyone has an idea of what obesity looks like. It’s easy to look in the mirror and think, ‘I’m not overweight, what have I got to worry about?’ This has got to change. It’s time to think about the health of our hearts, not just the size of our waists.<br />
<br />
The Cambridge study bolsters the ukactive’s ongoing work to underpin the fight against inactivity with a firm evidence base. It’s a welcome piece of work on the European population, but closer to home, the recent report <a href="http://www.ukactive.com/downloads/managed/Final_Final_Final_Steps_to_Report.pdf" target="_blank">Steps to Solving Inactivity</a> showed the UK’s inactivity rates are among the worst in Europe, with around 30% of adults classed as inactive.
<br />
<br />
<b>Is message is getting through?</b><br />
When it comes to explaining how much physical activity is required, it feels complicated. The Chief Medical Officer’s guidelines tell us adults should aim for 150 minutes of moderate intensity activity a week.<br />
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Research has shown even GPs struggle to recall the appropriate dosage of movement needed by their patients. For people who are completely inactive, just the thought of attaching measured requirements to exercise can fill them with dread. On the other hand, we need to know what we’re aiming for; and these guidelines have been judged by leading scientists as the minimum for good health, not the summit.<br />
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So what else can be done to get people off the couch? Here are my prescriptions:<br />
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<ul>
<li><b>More local authority funding for local physical activity schemes</b>, such as Birmingham’s ‘Be Active’ initiative, where Birmingham City council and three local PCTs work together to increase physical activity in the area by providing free access to public leisure centres, green spaces and structured chronic disease management services. </li>
<li><b>Greater focus on strong evaluation</b>, providing evidence of what works and how this can be rolled out more widely. </li>
<li><b>More action by the government to highlight the dangers of inactivity for health</b>. We’ve done it for smoking, with billboards and posters to tackle the issue, so why not for inactivity? </li>
<li><b>Get activity embedded in our DNA at a young age</b>. Children are now doing less PE now than ever before. Organisations such as ‘Fit For Sport’ that work with schools to provide physical activity programmes are a great example of what can be done.</li>
</ul>
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As individuals we need to ask: are we active enough? We all have a responsibility to take care of our own health. There is a school of thought that says if you’re sitting; stand, if you’re standing; walk, and if you’re walking; jog; if you’re jogging, start trying some box jumps!
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Is it simply enough to tell yourself to ‘just do a bit more than you did yesterday?’ Looking at the inactivity figures in this country, I’m inclined to say ‘yes’. Your life depends on it.
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<a href="https://twitter.com/DavidStalker" target="_blank">Follow David on Twitter</a>Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0tag:blogger.com,1999:blog-5375638766749690410.post-8463306702573084622015-02-02T16:56:00.001+00:002015-02-03T09:56:08.607+00:00The Medicinal Chef's Jerusalem artichoke soupBy Dale Pinnock<br />
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Let’s start with a little warning. When you first try this soup you may think I have played an evil prank on you. Because initially it may feel like digestive warfare has unfolded and you will feel bloated and gassy afterwards. But what you are experiencing is a massive feeding of the good bacteria in the gut, which will cause the bacterial colony to grow and strengthen. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTD_pw2j1WQPGjWJ-le2iCxuz4Xqpk_RIRi4yJswNyrvBUtsGPY_6o8ELlxlfyIBxjkR-jhZRO0qNiQurDAFCy8VlWH9Wq5lfpvub1NWofQIIMXh4MmEkkJTo8HvhPLDZAlhNSqBjnHac/s1600/artichoke-soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTD_pw2j1WQPGjWJ-le2iCxuz4Xqpk_RIRi4yJswNyrvBUtsGPY_6o8ELlxlfyIBxjkR-jhZRO0qNiQurDAFCy8VlWH9Wq5lfpvub1NWofQIIMXh4MmEkkJTo8HvhPLDZAlhNSqBjnHac/s1600/artichoke-soup.jpg" height="320" width="320" /></a></div>
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<a name='more'></a><br />
The long-term benefit of this is that bloating will ease and many aspects of digestion and digestive health will improve. Another odd thing: these vegetables are not artichokes and have nothing to do with Jerusalem. Weird!<br />
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<strong>Jerusalem artichoke soup</strong><br />
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Prep: 5 min<br />
Cook: 30 min<br />
Serves 2
<br />
<br />
1 large white onion, finely chopped<br />
2 garlic cloves, finely chopped<br />
1tbsp olive oil<br />
500g Jerusalem artichokes, skin-on, chopped<br />
500ml reduced-salt vegetable stock, plus more if needed<br />
Chilli oil and chilli flakes, to serve (optional)
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1. In a large saucepan, sauté the onion and garlic in the olive oil, until the onion softens. Add the Jerusalem artichokes and enough stock to cover. You can always add more if the soup is a little thick, but watery soup is just like gruel!<br />
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2. Simmer gently for around 20 min, until the artichokes have softened. Blend into a thick, smooth soup, adding more stock if you would like it thinner. Serve with a drizzle of chilli oil and a sprinkle of chilli flakes (if using).
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Per serving (chilli oil not included):<br />
215kcal<br />
6.3g protein<br />
6.5g fat<br />
1g saturates<br />
38.8g carbs<br />
11.3g sugar<br />
14g fibre<br />
1.5g salt<br />
105mg calcium<br />
1.4mg iron
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LOW CAL<br />
LOW FAT<br />
LOW SAT FAT<br />
LOW SUGAR<br />
LOW SALT<br />
HIGH FIBRE<br />
VEG<br />
DAIRY FREE<br />
4 OF 5-A-DAY
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This recipe is taken from Dale Pinnock's new book <i>Digestion: Eat Your Way to Better Health</i> (Quadrille, £14.99), out now.Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-20577441036659586302015-01-28T00:00:00.001+00:002015-01-28T09:47:38.713+00:00WIN a De'Longhi Multifry Extra worth £199.99!<br />
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Cake, creamy risotto, fried fish and chips… so much for lighter eating, right? Well, actually, yes – made in a De'Longhi Multifry Extra and traditionally high-fat dishes such as these could receive the healthy seal of approval. That’s because this innovative cooking appliance can bake, stew and air-fry with the minimum amount of oil – in fact, just 1tbsp oil (equivalent to only 2.3% fat) is needed for the Multifry to turn 1kg potatoes into crispy, healthier chips. But here’s the best bit – WE’VE TWO TO GIVE AWAY!</div>
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<a name='more'></a><span style="font-family: Helvetica; font-size: 13px;">So how does it work? The unique Surround Heating System cooks food quickly and effectively, </span><span lang="EN-US" style="font-family: Helvetica; font-size: 13px;">surrounding the food with (you guessed it) heat to ensure even cooking. The upper heating element and fan deliver uniform heat from the top; the lower heating element delivers heat from the bottom.</span><br />
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<span lang="EN-US">Then there’s the removable mixing paddle which, when attached, will take care of stirring the food as it cooks (no more hovering by the hob while your risotto thickens), while </span>the adjustable thermostat and timer mean you can get on with other tasks safe in the knowledge that dinner is taking care of itself<span lang="EN-US">. Hello stress-free family meals!</span><o:p></o:p><br />
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<span lang="EN-US">You can also download the De'Longhi Recipe Book app available through Apple and Android, which has over 250 recipes.</span><br />
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To find out more about De'Longhi's range of products, visit <a href="http://multifry.delonghi.com/?utm_source=healthyfoodcomp&utm_medium=blog&utm_campaign=multifry" target="_blank">multifry.delonghi.com </a><o:p></o:p></div>
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<span lang="EN-US"><i>This competition is open to Healthy Food Guide readers, registered on the website (free) and who are UK residents, aged 18 and over, excluding employees (or families of employees) of Eye to Eye Media Ltd, or anyone linked to the competition. Website entry closes 11.59pm 28 February 2015. Entries received after the closing date of the promotion will not be considered. No responsibility is taken for entries lost or delayed. The winner will be drawn at random and the judges’ decision is final. No correspondence will be entered into. The winner will be notified in writing within 28 days of the closing date. There are 2 prizes to be won. Each winner will receive a DeLonghi Multifry Extra. In the event of developments outside its control, the promoter reserves the right to offer an alternative prize of equal or greater value. The winners may be required to participate in future publicity. The promoter’s decision is final and binding in all matters and no correspondence will be entered into. Promoter: DeLonghi</i><o:p></o:p></span></div>
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Unknownnoreply@blogger.com7tag:blogger.com,1999:blog-5375638766749690410.post-66866004518943363742015-01-28T00:00:00.000+00:002015-01-28T09:48:07.957+00:00WIN a Sophie Michell cookbook and a month’s supply of Total Greek Yoghurt!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial;">Dark, dreary days and unrealistic weight loss resolutions getting you down? We’ve got a competition prize that’s sure to brighten your mood – and you might even shed a few pounds, too…</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYOm4fDXS2-xBuo5Hc9gxrPIgYxHIlgH71Np7cdH4xPawx3CqE65-9VWmXmQsn_AIigGvoYKsg0hrgABdkP1QR5vMU2Fi2K_LGXDr_tiR5DSQyRQ0tskuWUwG5elw1dI4dWF__4ptwjSH4/s1600/Maarten+van+der+Horst+limited+edition+Black+++Blum+TGY+lunch+pots.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYOm4fDXS2-xBuo5Hc9gxrPIgYxHIlgH71Np7cdH4xPawx3CqE65-9VWmXmQsn_AIigGvoYKsg0hrgABdkP1QR5vMU2Fi2K_LGXDr_tiR5DSQyRQ0tskuWUwG5elw1dI4dWF__4ptwjSH4/s1600/Maarten+van+der+Horst+limited+edition+Black+++Blum+TGY+lunch+pots.jpg" height="200" width="128" /></a><span style="font-family: Arial;">Total Greek Yoghurt is offering HFG readers the chance to win a copy of <i>The Total Greek Yoghurt Cookbook</i> by TV chef Sophie Michell, featuring over 100 quick and healthier recipes (find an extract in the February issue of Healthy Food Guide). Plus, the winner will also receive a month’s supply of Total Greek Yoghurts, plus a Black + Blum limited edition lunch pot and other treats.<o:p></o:p></span></div>
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<span style="font-family: Arial;">By using thick and creamy Total Greek Yoghurt to replace traditionally high-fat ingredients, such as coconut milk in your curries or even butter in your bakes, you could save fat and calories. That’s because the yogurt – made in Athens using the traditional Greek straining method – contains only milk and live cultures, meaning it’s 100% natural, low in calories and packed with protein. Needless to say, it’s a HFG staple.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10pt;"><i>Terms and conditions<o:p></o:p></i></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10pt;"><i>This competition is open to Healthy Food Guide readers, registered on the website (free) and who are UK residents, aged 18 and over, excluding employees (or families of employees) of Eye to Eye Media Ltd, or anyone linked to the competition. Website entry closes 11.59pm 28 February 2015 and entries received after the closing date of the promotion will not be considered. No responsibility is taken for entries lost or delayed. The winner will be drawn at random and the judges’ decision is final. No correspondence will be entered into. The winner will be notified in writing within 28 days of the closing date. There are three prizes to be won. The winner will receive a copy of the Total Greek Yoghurt Cookbook by Sophie Michell, one month’s supply of TOTAL Greek Yoghurt, a TOTAL Greek Yoghurt Tshirt and a Black + Blum limited edition design for TOTAL Greek Yoghurt lunch pot. In the event of developments outside its control, the promoter reserves the right to offer an alternative prize of equal or greater value. The winners may be required to participate in future publicity. The promoter’s decision is final and binding in all matters and no correspondence will be entered into. Promoter: TOTAL Greek Yoghurt</i></span></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-18935799689042634522015-01-23T16:47:00.003+00:002015-01-26T14:23:03.894+00:00Can you get healthy fish and chips?By Juliette Kellow
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It’s not the obvious event for a dietitian to attend, but on Tuesday I went to The National Fish & Chip Awards 2015. Living by the seaside and being a firm supporter of the fishing industry (as well as working as a nutrition consultant for <a href="http://www.seafish.org/" target="_blank">Seafish</a>, who organised the event), I wanted to fly the flag.<br />
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How can I defend this? Fish and chips is loaded with calories and fat – a disaster for our waistline and heart with a typical portion of cod in batter and side of chips containing around 880kcal and 44g fat. Then we smother it with salt that’s just waiting to push up our blood pressure! And we add more salt and sugar when we dollop on ketchup – and extra calories and fat if we dip our chips in mayo.
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With about 10,500 takeaway fish and chip shops in the UK, collectively serving around 380 million meals each year, that’s a huge contribution to our national intakes of the bad stuff. Indeed, a typical cod and chip supper provides 44% of daily calorie needs and 63% of a day’s needs for fat. But before we write off this classic combo, there’s plenty of good stuff to consider.
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<strong>The good nutrition</strong><br />
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<li>Providing you skip the salt pot, a typical portion of cod and chips contains no more than 0.4g salt. As we should have less than 6g a day, that makes it a good choice for a main meal. </li>
<li>It’s loaded with protein, which improves satiety – a serving provides three-quarters of our daily needs. </li>
<li>It’s not just protein that provides the filling factor – one portion also has almost a third of our daily needs for fibre – and that’s without mushy peas. </li>
<li>It’s the vitamins and minerals that really shine through. Most dietitians recommend that a main meal provides around 30% of our daily needs for calories and nutrients. This meal is a real winner, containing at least 30% of our daily needs for magnesium, copper and vitamins B1, B2, B3 and B6.</li>
<li>Better still, a typical portion provides 63% of our daily needs for folate; 72% phosphorus and selenium; almost one and half times more vitamin B12; and over twice the amount of potassium and iodine!</li>
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<strong>A worthy award</strong><br />
All in all, it appears to be a dietitian’s dream plate of food! But the calories and fat still worry me, especially as obesity is headline news and heart disease remains the number one killer in the UK. So I was particularly pleased to see one of the awards was for Healthy Eating Fish and Chips. There were three nominations, including <a href="http://www.fish-city.net/" target="_blank">Fishcity</a> in Ballynahinch, County Down, and <a href="http://www.barbicanfishandchips.co.uk/" target="_blank">Harbourside Fish & Chips </a>in Plymouth (pictured, above). I’d actually been to the latter after a family outing to Plymouth Aquarium (oh the irony)! And we all agreed it was the best fish and chips we’d ever eaten.
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In fact, the award went to <a href="http://www.towngatefisheries.co.uk/" target="_blank">Towngate Fisheries</a> in Bradford. This chippie offers lighter options, including a mini haddock and small chips plate for 499kcal and 28g fat (or 571kcal with the addition of peas). They also offer alternatives to traditional battered fish, including poached haddock – perfect for anyone counting calories or who needs to avoid gluten or wheat. Plus, <a href="http://www.losalt.com/uk/" target="_blank">LoSalt</a> – an alternative to salt that replaces around two-thirds of the sodium in salt with potassium – is offered as well as the regular white stuff. In fact, LoSalt (who sponsored this award) are working with hundreds of fish and chip shops to help fans reduce the amount of sodium – the blood-pressure-raising component of salt – in their diet.
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As for the menu at the event! Well, naturally, I was expecting fish and chips. But even I can see how that could leave hotel chefs sinking rather than swimming – 650 portions of fish and chips for, well, 650 experts on this dish! Instead, we had delicious smoked cod with curly kale, rösti potato, baby leeks, baby onion and a champagne sauce. Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-3689150328680816672015-01-22T14:15:00.000+00:002015-01-22T14:15:28.706+00:00How to get healthy this weekend<div class="MsoNormalCxSpFirst" style="line-height: 150%;">
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<span style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">Every January people resolve to join
the healthy brigade, and those of us who are already longstanding members vow
to maintain the balance between eating well, exercising regularly – and having
fun while we’re at it. But sometimes we all need a little live-well
inspiration, and this weekend’s Fare Healthy event is an ideal place to find
it…<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ZWBeRKK2jdpvDvwxF9PHa6jDJFJVdX9CKD-O_F50-sfZtUtnlgu0RoaD19HsBduwwsoYRrAkMQyzFeoay8aztGKhQxHtz0L3MU-UXTNWig08zX9V1lUF6pwkJ4a30lhE5OwMVb_plYxj/s1600/HEMSLEYHEMSLEY_aprons+new+york+(2).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ZWBeRKK2jdpvDvwxF9PHa6jDJFJVdX9CKD-O_F50-sfZtUtnlgu0RoaD19HsBduwwsoYRrAkMQyzFeoay8aztGKhQxHtz0L3MU-UXTNWig08zX9V1lUF6pwkJ4a30lhE5OwMVb_plYxj/s1600/HEMSLEYHEMSLEY_aprons+new+york+(2).jpg" height="133" width="200" /></a></div>
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<span style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">If you’re in the capital on
Saturday, head west to<a href="http://www.theparadise.co.uk/" target="_blank"> Paradise By Way Of Kensal Green</a>, a baroque-style pub, which,
for one day only, will be transformed into a healthy haven. Organised by boutique
catering company <a href="http://www.peardroplondon.com/" target="_blank">Peardrop London</a>, Fare Healthy brings together cooks,
nutritionists and fitness experts (many of which you’ll have read about in
Healthy Food Guide) for an event like no other. There’ll be talks, demos and
book signings from the likes of <a href="http://healthyfoodguideuk.blogspot.co.uk/2014/12/q-with-hemsley-sisters.html" target="_blank">Hemsley + Hemsley</a> and <a href="http://deliciouslyella.com/" target="_blank">Deliciously Ella</a>,
exercise classes such as yoga and a Beyonc<span style="color: black;">é</span>
dance workshop (it promises to be bootylicious…), plus stalls selling
guilt-free treats and stylish sportswear. Did we mention there’ll be cakes and
cocktails, too? <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Un0AMWRPdxnYltrnIOJG1DdStE4gwns49OVmkNLw-jV9H0IzOrgiojIAYy5nFNHy3iweYHD_kpaCvx6sBV8aUwockEGTvE_o7BXAfMaBR2xGTazDtXo4lX52PxjI9nLyrFItbglOmz3x/s1600/NAMA_raw_probiotic_blueberry_cheesecake.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Un0AMWRPdxnYltrnIOJG1DdStE4gwns49OVmkNLw-jV9H0IzOrgiojIAYy5nFNHy3iweYHD_kpaCvx6sBV8aUwockEGTvE_o7BXAfMaBR2xGTazDtXo4lX52PxjI9nLyrFItbglOmz3x/s1600/NAMA_raw_probiotic_blueberry_cheesecake.jpg" height="200" width="150" /></a><span style="font-family: Arial; font-size: 10.0pt; line-height: 150%;"><o:p> </o:p></span></div>
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<span style="font-family: Arial; font-size: 10.0pt; line-height: 150%;">‘</span><span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%; mso-ansi-language: EN-US; mso-bidi-font-style: italic;">If this January’s anything
like the last one (and the one before that), the dark winter days will be
giving our willpower a workout,’ says Peardrop founder and event organiser Rose
Lloyd Owen. ‘So we’re getting everyone together to bring some collective
resolve to those New Year’s resolutions. To get fit and healthy – and to stay
that way.’<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 10pt; line-height: 150%;"><b>When: Saturday 24
January, 9.30am–6pm</b></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%; mso-ansi-language: EN-US; mso-bidi-font-style: italic;"><b>Where: Paradise By
Way Of Kensal Green<o:p></o:p></b></span></div>
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<span lang="EN-US" style="font-family: Arial; font-size: 10.0pt; line-height: 150%; mso-ansi-language: EN-US; mso-bidi-font-style: italic;"><b>Price: £17 for general
admission and one book-ahead talk or exercise session; £10 general admission on
the day<o:p></o:p></b></span></div>
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<span style="font-family: Arial; font-size: 10pt; line-height: 150%;"><b>For more information
and to book your ticket, visit <a href="http://peardroplondon.com/fare-healthy">peardroplondon.com/fare-healthy</a></b></span></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-65713003052625686352015-01-20T13:18:00.001+00:002015-01-20T13:18:44.298+00:00A weighty questionWith one in four adults in the UK considered obese, we’re delighted to support this initiative in helping tackle the problem of being overweight. Last week (12-18 January), saw <a href="http://www.noaw.org.uk/" target="_blank">National Obesity Awareness Week</a>, a well-planned programme of events to help children and adults understand more about obesity and how to tackle it. Whether it’s by cooking more healthily, or being more active, the idea is to encourage a positive approach to the problem.<br /><br />
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One fun idea for the campaign was a quiz where MPs and school children put their nutrition knowledge to the test. It was organised by the Eat Like A Champ (run by Danone), part of the <a href="http://www.nhs.uk/change4life/Pages/change-for-life.aspx" target="_blank">Change4Life</a> scheme designed to encourage healthy lifestyles among pupils between nine and 10.
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So how much do you know about nutrition and healthy eating? Why not take a look at this extract from the quiz and see for yourself (answers at the end).
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<strong>Eat Like A Champ Quiz</strong>
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<b>Q1 The Eatwell plate is the UK healthy eating model. How many food groups does the Eatwell plate have? </b><br />
(a) 7 (b) 6 (c) 5
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<b>Q2 Which of these two Eatwell plate food groups are the same size?</b><br />
(a) Milk and dairy foods group and Meat, fish, eggs, beans group (b) Bread, rice, potatoes, pasta group and the Fruit and vegetables group (c) Foods and drinks high in fat and/or sugar group and Milk and dairy foods group
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<b>Q3 How many portions of fruit and vegetables should we eat each day? </b><br />
(a) At least 5 portions (b) 2 portions of fruit and 2 portions of vegetables (c) 5 small spoonfuls
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<b>Q4 Which one of these should be included in your lunch every day?</b><br />
(a) a large portion of food high in fat (b) a portion of oily fish (c) a portion of starchy food
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<b>Q5 Approximately how much more fat do crinkle cut crisps have compared with baked crisps?</b><br />
(a) twice as much (b) three times as much (c) four times as much
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<b>Q6 Which of the following does not count as 1 of your 5 a day?</b><br />
(a) a glass of fruit juice (b) a portion of raisins (c) a jacket potato
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<b>Q7 How many drinks should a primary school pupil have each day?</b><br />
(a) 10-12 drinks (b) 6-8 drinks (c) 3-4 drinks
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<b>Q8 If you don’t eat regularly, you will probably feel…</b><br />
(a) healthy and happy (b) tired and hungry (c) focused and energetic
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<b>Q9 Which of the following snacks is highest in sugar?</b><br />
(a) a berry muffin (b) a portion of potato wedges (c) a ring doughnut
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<b>Q10 Which of the following do we need to do to be a healthy weight?</b><br />
(a) eat fruit, vegetables and salad (b) do a lot of sport (c) eat well and be active
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<b>Q11 Which of these nutrients is needed for healthy bones?</b><br />
(a) carbohydrate (b) calcium (c) protein
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<b>Q12 Which of these activities would use the most energy if they were carried out for 15 minutes?</b><br />
(a) swimming (b) cooking (c) football
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<b>Answers:</b><br />
<b>Q1</b> (c) 5 <b>Q2</b> (b) Bread, rice, potatoes, pasta group and the Fruit and vegetables group <b>Q3</b> (a) at least 5 portions <b>Q4</b> (c) a portion of starchy food: <b>Q5</b> (c) four times as much <b>Q6</b> (c) a jacket potato (explanation: potatoes are high in starchy carbohydrate and therefore count as a starchy food such as bread, rice and pasta) <b>Q7</b> (b) 6-8 drinks <b>Q8 </b>(b) tired and hungry <b>Q9</b> (a) a berry muffin (explanation: a berry muffin = 16.8g sugar, a portion of potato wedges = 0.5g sugar, a ring doughnut = 9.2g sugar.) <b>Q10</b> (c) eat well and be active <b>Q11</b> (b) calcium <b>Q12</b> (a) swimming
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-72954869783391076392015-01-19T16:56:00.004+00:002015-02-05T09:59:22.048+00:00How to get results from your new year’s resolutionsBy Laura Day<br />
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Six years ago, Australian Joe Cross made a radical change to his diet by giving his system a reboot. He started drinking green juice and eating a mostly plant-based diet. He not only lost weight but reversed a rare autoimmune disease, chronic uticaria. Joe documented the changes in the film Fat, Sick and Nearly Dead. In his new film, <a href="http://www.rebootwithjoe.com/fat-sick-and-nearly-dead-2/" target="_blank">Fat, Sick and Nearly Dead 2</a>, he explores how to maintain a healthy lifestyle – and how much of his sensible approach can work for us. <br />
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<strong>Step 1: Commit to now</strong><br />
Many of set new year’s resolutions – either to stop doing something ‘bad’ or to start doing something ‘good’. These often relate to health. We resolve to lose weight and get fit, or simply to eat healthier, drink less alcohol or to quit smoking for ever. All too often, though, we find ourselves making the same resolutions year after year, because we don’t keep our promises.
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<strong>Step 2: Get a plan</strong><br />
If your goals are diet-based, not only will you need a meal plan, you’ll also need to create a schedule. Check your calendar; look for a time when you have a relatively quiet period with no major social events. Decide when you’ll start, then get a meal plan. Schedule when to do your grocery shopping, when to make your juices, when to do your daily exercise. Planning ahead means you’re more likely to do it, rather than finding yourself at the end of the day with that 20-minute walk or trip to the grocery store still awaiting you.
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<strong>Step 3: Join a community</strong><br />
Understand that it won’t be smooth sailing. Lifestyle change like this isn’t easy. Having a supportive community to share progress with will help achieve your health goals. Recruit someone to follow your journey; share your aims and update them on your progress. They may be friends and family – or join the online community at <a href="http://www.rebootwithjoe.com/" target="_blank">Reboot with Joe</a>.
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<strong>Step 4: Track your progress</strong><br />
A daily diary is one of the best tools for helping you stay focused and recover from slip-ups. Record which foods you consumed, how much you ate, how you felt, and the amount of progress. Studies show that people who regularly monitor their progress while losing weight actually lose more, and those who continue to measure are more likely to keep that weight off. Progress doesn’t need to be measured by a number on the scale. Fitting into a smaller size of jeans, reducing your medication, or feeling more energetic are a few of the other ways to measure it. Set small milestones along the way that show your success, and reward yourself as you hit them.
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0tag:blogger.com,1999:blog-5375638766749690410.post-15421094940370979132015-01-16T11:37:00.001+00:002015-01-16T11:37:36.395+00:00How to get the best from a fitness trackerBy David Stalker, CEO ukactive<br />
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Did you get a shiny new activity tracker for Christmas? As well as measuring distance and pace, they’re vital for monitoring your heart rate. You need to understand what they can do for your health so they don’t end up in the back of your drawer with the loose batteries and old phone<br /><br />
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<a name='more'></a>The activity tracker market has expanded dramatically in the last two years. Measuring distance and pace are pretty standard, but the most important one is to be able to track and record data on your heart rate. This shows how intensely you’re exercising.
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Why is this useful? To get the most out of exercise, whether running, cycling or anything else, to get fitter and healthier you need make progress. By knowing your heart rate you can understand how hard you’re working and not just how you're feeling. Armed with this knowledge, you can vary the intensity of your exercise to push yourself harder next time. All this information can also be displayed in readable charts – so even if you don’t fully understand the data, you’re able to see if you’re improving or not. Everyone gets encouraged when they see progress. You can be training hard but the improvements are not always obvious unless you know what your body is doing.
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<strong>Share your progress</strong><br />
Your tracker should form a part of your wider exercise routine and use them as an additional tool to keeping motivated. They allow you to compare your progress and share successes, both big and small, with others so you’ll be accountable not only to yourself.
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Trackers are often best used when part of the tech hub of a wider social community. Some exercise groups track your efforts in real time and integrate that with wider online communities, where you can log your miles or the points you get from meeting certain challenges.
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Activity trackers won’t do the hard work for you, but they can become one of the important tools you use to motivate yourself.
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com12tag:blogger.com,1999:blog-5375638766749690410.post-73437059558480490192015-01-15T10:10:00.000+00:002015-01-15T10:10:09.460+00:00Super bakes!By Laura Day<br />
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Childhood friends – now time-short, food-loving parents – Philippa Askham and Tanya Mitchell, launched nutritious baking brand Sweetpea Pantry last year. They won Richard Branson’s Foodpreneurs Award in 2014, and are on a mission to make nutritious food for kids easy<br />
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“We’ve always been passionate about children’s nutrition but we found it hard to find time to feed our kids well. Then we decided to create baking mixes that would save people time and energy but not compromise on great-tasting, healthy ingredients.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMWujCILkUkJQR68_5r3PyElmdX7oQrpMWMh_WNsDFRnIqw0ImJWerKnvOAlRR8e7aC2GUknESGTzPNwEErnpz_u35kHTC8NkjTIbEDBm6mxAQNdGGePYWjQTkvv2yXlQmn_aVTt8901Q/s1600/Tanya-and-Philippa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMWujCILkUkJQR68_5r3PyElmdX7oQrpMWMh_WNsDFRnIqw0ImJWerKnvOAlRR8e7aC2GUknESGTzPNwEErnpz_u35kHTC8NkjTIbEDBm6mxAQNdGGePYWjQTkvv2yXlQmn_aVTt8901Q/s1600/Tanya-and-Philippa.jpg" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tanya and Philippa, founders of Sweetpea Pantry</td></tr>
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“When developing our recipes, we worked with paediatric nutritionist Belinda Blake. Along the way, we spoke to a lot of people who love baking but don’t know how to make it nutritious. They’d heard of things like quinoa but felt it’s a bit ‘out there'. And they knew they should cut back on sugar and add wholegrains, but didn’t know how. We thought about what kids like to make and eat and added the nutritious angle without making it too complicated." Result? A range of good-for-you baking kits – everything from pizza dough (flax and chia, anyone) to pancakes – and not forgetting choccie biscuits and flapjacks (with ‘yes, we can use’ quinoa).
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“Our kits are perfect for time-pressed parents who can’t cook from scratch all the time but want to give their children nutritious food.
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“We didn’t realise our gluten-free products would be so big. Our flapjacks were re-launched this year to be gluten free. So many products are sugar-loaded that people were excited to find a health-conscious brand. We want to make our products flexible so they can be made dairy-free, too.
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“We’d like to develop the Free From (gluten-free) and savoury angle, which is where we’ve seen our strengths. Long-term, we want to launch on-the-go snacks, which are natural, contain wholegrains, and have less sugar.”
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For more information, visit <a href="http://sweetpeapantry.co.uk/">sweetpeapantry.co.uk</a>Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com1tag:blogger.com,1999:blog-5375638766749690410.post-26007469322261828402015-01-09T10:00:00.000+00:002015-01-09T10:00:07.051+00:00How to get your fitness on trackPhysical activity is a huge part of a healthy lifestyle, says David Stalker, CEO of <a href="http://ukactive.com/" target="_blank">ukactive</a>. And, whether you’re active by habit or not, it’s easy to go astray. Here are some tips to help you stay on the go<br />
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<a name='more'></a><strong>Just start...</strong><br />
That first step is always the hardest, so willpower is key. Focus on and remind yourself why you want (need!) to make being active an important part of your daily life. Even if you start small, getting started will make all the difference.<br />
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<strong>Make time</strong><br />
Decide on a time that works you and stick to it. If a walk at lunchtime fits your schedule, a light run after work is better or even a short fitness class before work – put it in your diary, then refuse to move it.<br />
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<strong>Find something you enjoy</strong><br />
It’s all about doing something that appeals. If running isn’t for you, try a new sport or an exercise class. There will be something out there that gives you a buzz.
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<strong>Involve your folks</strong><br />
Tell friends and family about your fitness plans and they’ll give you the encouragement we all sometimes need. They might even join you in getting fitter and make it a part of your social life.
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<strong>Don’t focus on losing weight</strong><br />
Even if it’s your weight that kickstarts you into exercise, getting fitter and healthier should be the priority. By being more active, the weight usually takes care of itself as long as you make good nutritional choices. Importantly, muscle weighs twice as much as fat, so weight isn’t always the best indicator of health or fitness levels.
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<strong>You don’t have to be sporty</strong><br />
Being active doesn’t have to be all about sport, though. Recreational cycling, swimming, dance or anything that gets your heart rate up and your body moving will get you on the way to a healthier future.
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<strong>Make sure you rest</strong><br />
Eating healthy food and having plenty of sleep after exercise is vital in recovering from exertion. I know as much as anyone that finding time to get enough sleep can be tough, but trying to do an hour of hard exercise after only 4 hours’ sleep isn’t fun for anyone.
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<strong>Record your progress</strong><br />
Activity trackers can be great way to keep motivated. Apps that learn from your daily movements and give advice can act like a virtual coach, helping you improve and maintain your fitness. Remember effort leads to rewards so look for something that tracks heart rate so you can get an accurate picture of how hard you’re working. Listening to your body is vital, but knowledge is great and keeps you accountable.
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0tag:blogger.com,1999:blog-5375638766749690410.post-88859912941817277432015-01-08T10:55:00.001+00:002015-01-08T10:55:29.550+00:00Healthy eating advice for the year ahead<i>Healthy Food Guide</i>’s experts share their tips for important diet tweaks that could make a difference to your health in 2015<br />
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<a name='more'></a><strong>Boost fibre – senior nutrition scientist Bridget Benelam</strong><br />
Fibre will be in the spotlight this year, as recommendations may be increasing from about 24g per day to as much as 30g per day. With average intakes around 18g per day, we're way below the current recommendation, let alone an increased level. Fibre can have a range of health effects - not just keeping you regular! It can help control blood sugar and blood cholesterol (mainly soluble fibre found in oats, barley, rye, pulses, root vegetables and fruit), can help support the healthy bacteria in your gut, may help reduce the risk of bowel cancer and can help with weight control.<br />
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To boost your fibre intake, make sure you get your 5-a-day, have wholegrains, or potatoes with skins, at each meal and go for high-fibre snacks, such as unsalted nuts and seeds, rye crispbreads or oat cakes.
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<strong>Cut sugar - GP Dawn Harper</strong><br />
We all eat too much sugar and most of us don't even know we’re doing it! Start looking at a few labels and you’ll soon find hidden sugar in all sorts of places you would never have guessed.
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<strong>Ditch beige - recipe consultant Phil Mundy </strong><br />
Cut back on all the pale carb heavy foods, such as pastry, biscuits, white bread and regular pasta, swapping them for wholegrains, sweet potatoes and other brightly coloured foods that will fill your plate for far fewer calories, while adding a lot more vitamins.
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<strong>Reduce portions – nutritionist Amanda Ursell</strong><br />
If there’s one thing we can do to help reduce our calorie intake and, over time, our weight, it’s to reduce portion sizes. Shaving off 100 calories from breakfast, lunch and dinner, two snacks and one drink each day means we could drop 3,500 calories a week – which equals 1lb of fat. It may not sound much, but this adds up to 4lb a month, over half a stone in two months, almost a stone in three and over a stone in four. In other words, you could lose more than 3 stone a year just by making a little adjustment in portions each time you eat.
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<strong>Get diagnosed – dietitian Norma McGough, Coeliac UK</strong><br />
If you think you have symptoms (of coeliac disease) that won’t go away, go to your GP and get your condition investigated – don’t try to second- guess what the problem is and treat yourself. For more information, visit <a href="http://coeliac.org.uk/" target="_blank">coeliac.org.uk</a><br />
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<strong>Drink aware – dietitian Juliette Kellow</strong><br />
Drinks can contribute a huge amount of extra calories to our daily intake. A glass of orange juice with breakfast, a medium-sized coffee shop latte in the morning, a smoothie with lunch and a large glass of wine with your evening meal adds up to a massive 570 calories – that's more than a quarter of your daily calorie needs! Swap these for calorie-free options every day and in a year you could lose more than 4 stone!<br />
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And drinks can unwittingly push up our sugar intakes – the example above provides 49g sugar or the equivalent of around 12tsp of the white stuff (all sugars – regardless of whether they occur naturally in foods such as fruit or milk, or are added – count towards the maximum 90g a day that's recommended). Part of the problem with drinking calories is that our bodies don't recognise the calories from fluids as well as the calories from food. This means that although a drink can give us a calorie hit, it often doesn't leave us feeling satisfied or fill us up so we still continue to eat the same amount of food. The best drink, without doubt, is water – if you need a sweet hit, try sparkling water with a squeeze of fresh lime or lemon juice.
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<strong>Choose mindfully - David Stalker, CEO, ukactive</strong><br />
All the time, we hear in the media that we should be cutting out fat, reducing sugar, exercising more, watching our weight. I’d like 2015 to be about simplicity and going back to basics. A little bit of everything is generally fine. Healthy living is about making mindful choices and consciously thinking about what we’re doing when we open the fridge, or avoiding that spin class to go down to the pub.
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<strong>Ditch dieting - dietitian Helen Bond</strong><br />
The first thing should be to say no to the ‘D’ word! Weight-loss diets, gurus, celebrities and fads come up with anything and everything to help you see the number on the scales drop. But, if a diet is time-limited and has a start and a finish date, it’s bound to fail – that small break from bad eating habits means you’ll soon be back to lifestyle that made you put weight on in the first place. Evidence has shown that people who lose weight gradually are more successful at keeping the weight off long term. So get yourself on track, by making a plan and setting small, realistic and sustainable healthy eating and lifestyle goals!
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<strong>Conscious eating – dietitian Tracy Kelly, Diabetes UK</strong><br />
My challenge to HFG readers is to develop a healthy relationship with food. Know what you are eating, the effects it has on your body and ask why you’re eating the foods you are. Many people eat when they aren’t truly hungry, ie, when they’re bored, stressed, feeling emotional, or to please other people. Be kind to yourself and enjoy eating, by choosing foods that nourish your body. And don’t ban anything. Instead, make informed choices. Recognise when you’re hungry and stop eating when you’re satisfied. Make yourself your number one priority! For more information about eating a healthy, balanced diet with diabetes go to <a href="http://diabetes.org.uk/enjoyfood" target="_blank">diabetes.org.uk/enjoyfood</a><br />
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<strong>Move yourself! - Professor David Haslam, Chair of National Obesity Forum</strong><br />
Partly because I detest slow people who get in the way, for example stepping off an escalator and standing motionless at the top, and people who walk down Oxford Street at a snail's pace while texting their mother. But [I feel this way] mainly because moving one's carcass from A to B without the assistance of carbon-based fuel is a healthier way to go.
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<i>What have you resolved to change about your diet or fitness this year? Tell us in the comments below.</i>Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0tag:blogger.com,1999:blog-5375638766749690410.post-49086610052773304532015-01-05T17:21:00.001+00:002015-01-05T17:21:56.664+00:00Should you have a dry January?’Tis the season to cut back or stop drinking alcohol – and, if you’re in any doubt about whether you’re having one too many or are unaware of the risks excess alcohol poses, <b>GP Dawn Harper</b> presents the facts<br />
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Most of us overindulge during the festive period, and giving your liver a rest in January is a good idea. Recommended alcohol limits are 21 units a week for men and 14 for women and this is probably a lot less than you think.<br />
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Forget a glass of wine being a single unit. That was based on 8% wine and a small 125ml glass. Most wines today are over 12% proof and, if you are pouring a glass at home, it is likely to be a large glass and much nearer 3 units. <br />
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Work out your units</h3>
To calculate your units, simply look at the % alcohol of the drink you are drinking. That is the number of units in a litre of that fluid. So, let’s make the maths easy – say you are drinking 12% wine, then there is ¾ x 12, ie 9 units in a standard 75dcl bottle. If you are pouring yourself a large 250ml glass in the evening you are drinking 3 units in one go, so it is very easy to exceed recommended limits.
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Liver disease</h3>
Consistently drinking above recommended limits causes liver damage. Firstly the liver develops fatty deposits. If you carry on drinking at this stage, you risk developing alcoholic hepatitis. Both of these are reversible if you give up drinking altogether. In fact, a fatty liver will start to recover after just two weeks of abstinence. Hepatitis takes several months of no alcohol to revert to normal but if you carry on drinking in the presence of hepatitis, you risk developing cirrhosis, which is irreversible and causes liver failure.
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So now you know and can make a more informed decision on how much alcohol you should allow yourself.
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0tag:blogger.com,1999:blog-5375638766749690410.post-7097457599935282572014-12-31T17:30:00.000+00:002014-12-31T09:37:04.692+00:00Win one of five organic Hemsley + Hemsley Riverford recipe boxesEnter now to win a limited edition organic recipe box from Hemsley + Hemsley and Riverford Organic, and try their specially created range of organic meals for two.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM_IPnFUAIw6Sg3LQo9EtEBDT1HQqXy4A-H8BJQoBqLzmSvYoe4Tf-607QmSjYY5GPnTuao7bYhvo-uQ7pCT6BM6c4k3oeyALOvY0HfMuIe2OmIdfuAu_kL6UnBFfeDvix7A1Dnn1N310/s1600/HEMSLEYHEMSLEY_-8859.rt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM_IPnFUAIw6Sg3LQo9EtEBDT1HQqXy4A-H8BJQoBqLzmSvYoe4Tf-607QmSjYY5GPnTuao7bYhvo-uQ7pCT6BM6c4k3oeyALOvY0HfMuIe2OmIdfuAu_kL6UnBFfeDvix7A1Dnn1N310/s1600/HEMSLEYHEMSLEY_-8859.rt.jpg" height="266" width="400" /></a></div>
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<a name='more'></a>We're giving away five limited-edition organic recipe boxes worth £39.95 each, plus a bottle of organic prosecco, courtesy of Riverford Farm and food writer sisters Jasmine and Melissa Hemsley, aka Hemsley + Hemsley.<br />
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Launching mid-January for two weeks only, this special guest chef box contains everything you need to make three healthy and hearty meals for two, including the freshest seasonal organic ingredients from Riverford Farm.
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUm-wx7WIRI0b_Qndieg5Nd_uD5zqKWfOESsofIbsy6u_EXhI2khbKZgP25Ki3gZPhWsUnB3PvgzI7OtHsvTHfjWvP95G10OK_BqscCzG5mbU7aqcfnPxIE-aUjVLN0f3W2sSy8tv6vZo/s1600/Quinoa+Goat's%2BCheese%2BBeetroot%2BRisotto%2Bwith%2BParsely%2BLemon%2BOil.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUm-wx7WIRI0b_Qndieg5Nd_uD5zqKWfOESsofIbsy6u_EXhI2khbKZgP25Ki3gZPhWsUnB3PvgzI7OtHsvTHfjWvP95G10OK_BqscCzG5mbU7aqcfnPxIE-aUjVLN0f3W2sSy8tv6vZo/s1600/Quinoa+Goat's%2BCheese%2BBeetroot%2BRisotto%2Bwith%2BParsely%2BLemon%2BOil.jpeg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Quinoa Goat's Cheese Beetroot Risotto with Parsley Lemon Oil</td></tr>
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The recipes are free of gluten, grains and refined sugar, and were specially created by the sisters, who launched their first cook book, <i>The Art of Eating Well</i>, in summer 2014.<br />
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To find out more about Jasmine and Melissa's approach to eating, <a href="http://healthyfoodguideuk.blogspot.com/2014/12/q-with-hemsley-sisters.html" target="_blank">read our Q&A</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-b-HfC2TDkE24ZP8j046r7rt4mbeuuKuAYxLgKVO6iPFuDDlo_twoWqZfRte1cqklc3wIyjvGgMdXIyzlE6efgKQPTZzdF8wyp379yXEH9Ldv2WZ7iqHewtpt6aYxhMFa9paqRQD573w/s1600/HEMSLEYHEMSLEY_-8931.rt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-b-HfC2TDkE24ZP8j046r7rt4mbeuuKuAYxLgKVO6iPFuDDlo_twoWqZfRte1cqklc3wIyjvGgMdXIyzlE6efgKQPTZzdF8wyp379yXEH9Ldv2WZ7iqHewtpt6aYxhMFa9paqRQD573w/s1600/HEMSLEYHEMSLEY_-8931.rt.jpg" height="271" width="400" /></a></div>
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<a class="rcptr" data-raflid="23284a7515" data-template="" data-theme="classic" href="http://www.rafflecopter.com/rafl/display/23284a7515/" id="rcwidget_e84vvcx0" rel="nofollow">a Rafflecopter giveaway</a>
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<b>Terms and conditions</b><br />
This competition is open to Healthy Food Guide readers, registered on the website (free) and who are UK residents, aged 18 and over, excluding employees (or families of employees) of Eye to Eye Media Ltd, Riverford Organic Farms Ltd, or anyone linked to the competition. Website entry closes midnight 31st January 2015 and entries received after the closing date of the promotion will not be considered. No responsibility is taken for entries lost or delayed. The winner will be drawn at random and the judges’ decision is final. No correspondence will be entered into. The winner will be notified in writing within 28 days of the closing date. There are five prizes to be won. The winner will receive one Hemsley + Hemsley limited edition Riverford recipe box and one bottle of prosecco. In the event of developments outside its control, the promoter reserves the right to offer an alternative prize of equal or greater value. The winners may be required to participate in future publicity. The promoter’s decision is final and binding in all matters and no correspondence will be entered into. Promoter: Riverford Organic Farms Ltd, Buckfastleigh, Devon, TQ11 0JU.<br />
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<b>Winner must live within the Riverford delivery territories (most of England and South Wales; postcodes can be checked at <a href="http://www.riverford.co.uk/">www.riverford.co.uk</a>).</b>Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com4tag:blogger.com,1999:blog-5375638766749690410.post-70463928905919327652014-12-31T09:35:00.000+00:002014-12-31T09:41:41.886+00:00Q&A with the Hemsley sistersJasmine and Melissa Hemsley, aka Hemsley+Hemsley, are hipster food bloggers-turned authors. Here they talk to HFG about their approach to food and their new partnership with Riverford Farm. We also asked them to tell us what we’ll all be eating in 2015…
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<a name='more'></a><br />
Don’t forget to enter our competition to <a href="http://healthyfoodguideuk.blogspot.com/2014/12/hemsley.html" target="_blank">win one of five Riverford and Hemsley recipe boxes</a> (closes 31 January 2015).
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<strong>Tell us about your cooking ethos</strong><br />
Our approach to healthy eating keeps things as close to nature as possible. This means we eat meat and vegetables that are organic, wild or biodynamic or come from a source that champions natural food. Our food is simple to make, delicious and nutrient rich – and it’s also grain, gluten and refined-sugar free.
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<strong>How did the partnership with Riverford come about?</strong><br />
Our mum introduced us to Riverford about 10 years ago, even before we started our company Hemsley+Hemsley, and we’ve enjoyed their organic produce ever since. The provenance of the ingredients we use is very important, so working with Riverford’s veg-obsessed founder Guy Watson was a natural match.
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<strong>What was your inspiration for the recipes?</strong><br />
The H+H Riverford recipe boxes are the perfect option for the health-conscious, food lover, allowing you to cook nourishing, delicious seasonal meals every night of the week, and all in an hour or less! By focusing on fresh, seasonal produce, you’re able to experiment with different ingredients, try new flavours and access nutrients from produce that is in its prime.
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<strong>What swaps/alternatives/tricks did you use to make these recipes healthy?</strong><br />
A lot of our them are inspired by a family member or a friend, or from a client requesting that we reinvent their favourite dish to make it healthy. The beauty of these dishes is that there is no compromise on flavour, but they are better for you.
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Our recipes for the boxes include a sausage ragu with celeriac spaghetti – celeriac is sliced into spaghetti instead of the starchy, refined, wheat-based pastas traditionally associated with a ragu. Our steak and kale salad is accompanied with celeriac chips and our goat’s cheese and beetroot risotto uses quinoa in place of rice. These nutritious ingredients will keep you feeling satisfied for longer while being nourishing.
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<strong>How have you cut grains, refined sugar and/or gluten from your diet?</strong>
More easily than you think! As well as replacing pasta with spaghetti spirals made from celeriac or courgettes, we make our own bread (we have two recipes in our book, The Art of Eating Well), have swapped regular noodles for buckwheat (gluten-free) and we also make noodles from carrots and cucumbers! You can also substitute rice with broccoli or cauliflower rice. We use whole natural ingredients like cooked beans in brownies and cakes for a lovely, rich texture.
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<strong>What food trends are you expecting to see in 2015?</strong>
We anticipate that 2015 is going to be a big year for the spiralizer! A secret weapon for the health-conscious cook, the Hemsley+Hemsley Spiralizer (launching this month) is useful for packing your meals with nutrient-rich vegetables. It’s also a delicious way to replace refined and glutinous foods such as pasta and noodles.
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Use it to prepare some of The Art of Eating Well favourites, such as <a href="http://healthyfoodguideuk.blogspot.co.uk/2014/07/how-to-make-courgetti.html">Courgetti</a> or Celeriac Ragu, Sesame Cucumber noodle salad or Vietnamese Pho Soup.
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More than anything, we hope to see people cooking even more because there’s nothing better than home-cooked food made with love.
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0tag:blogger.com,1999:blog-5375638766749690410.post-50150918362885730532014-12-19T16:57:00.000+00:002014-12-31T09:23:15.709+00:00The low-FODMAP dietMany IBS sufferers and their practitioners swear by the elimination – under guidance – of certain carbs, known as FODMAPS (in the <a href="http://healthyfood.subscribeonline.co.uk/all-titles/healthy-food-guide" target="_blank">January issue</a> of <i>Healthy Food Guide</i>, we’ve included some IBS-friendly recipes for you to try). If you want to know more about what these foods are and how to steer clear of them, read on…<br />
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<a name='more'></a>FODMAPs are certain types of carbohydrates that are not absorbed in the small intestine and are instead passed into the colon. Although they are poorly absorbed by everyone, only some people get IBS symptoms when bloating, flatulence, abdominal pain and constipation occur as the natural bacteria in the colon digest the food.<br />
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These FODMAPs (Fermentable oligosaccharides, Disaccharides, Monosaccharides and polyols) tend to be found in processed foods, artificial sweeteners, wheat products, some vegetables, fruit and pulses and some dairy foods. For example, fructose (a monosaccharide) is the main type of sugar found in fruit juice, fruit and honey; lactose (a disaccharide) is the main type of sugar found in dairy products; and types of sugars called oligosaccharides are found in foods such as cereals, bread, pasta, biscuits and cakes.
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<strong>How the low-FODMAP diet works </strong><br />
With the help of a dietitian, over a period of eight weeks, FODMAPs are virtually eliminated. If your gut is going to respond to a low-FODMAP diet, this is the period during which IBS symptoms should lessen dramatically or disappear. You then reintroduce FODMAPs one by one – each over a period of three days. From this you can establish those that trigger IBS symptoms and those your body is able to tolerate. It may be that you can tolerate certain amounts of a certain FODMAP, which is useful to know if you’re going out for dinner, or to a friend’s house.
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‘One of my clients, for example, now knows she can tolerate some gluten-containing foods occasionally without aggravating her IBS symptoms,’ says registered dietitian and IBS specialist Jennifer Low. ‘This has been useful as her husband’s family eat lots of pasta. But she also knows if she has a wheat-based cereal for breakfast, a sandwich at lunch and pasta for dinner she gets a very painful tummy.’
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If you think a low-FODMAP diet may relieve your symptoms, look for a registered dietitian in your area (ask your GP to refer you or visit freelancedietitians.org), who will be able to guide you through the elimination and reintroduction process. It’s very important not to try it without guidance. ‘Many foods contain FODMAPs and you could seriously compromise your health if you try to eliminate these foods without the help of a health practitioner,’ says Jennifer.
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Find out more at:<br />
<a href="http://www.jlnutritionclinic.com/" target="_blank">jlnutritionclinic.com </a><br />
<a href="http://theibsnetwork.org/">theibsnetwork.org</a><br />
<br />
<br />
<h2>
<strong>Which foods contain FODMAPS?</strong></h2>
<h2>
Flours and grains</h2>
Barley<br />
Bulgur<br />
Chickpea flour*<br />
Couscous<br />
Durum<br />
Lentil flour*<br />
Multigrain flour<br />
Pea flour*<br />
Rye<br />
Semolina<br />
Soya flour*<br />
Wheat bran<br />
Wheaten cornflour<br />
Wheat flour<br />
Wheatgerm<br />
<br />
<h2>
Cereals</h2>
Wheat-based and mixed-grain breakfast cereals<br />
Muesli<br />
<br />
<h2>
Fruits</h2>
Apples<br />
Nectarines<br />
Pears<br />
Peaches<br />
Plums <br />
<br />
<h2>
Vegetables</h2>
Broccoli<br />
Brussels sprouts<br />
Cabbage<br />
Garlic<br />
Mushrooms<br />
Onions <br />
<br />
<h2>
Pasta and noodles</h2>
Egg noodles<br />
Pasta<br />
Gnocchi<br />
<br />
<h2>
Breads, biscuits and cakes</h2>
All biscuits<br />
Bread<br />
Breadcrumbs<br />
Cakes<br />
Croissants<br />
Crumpets<br />
Muffins and pastries containing wheat and rye<br />
Ready-made sourdough breads<br />
<br />
<h2>
Dairy foods and alternatives</h2>
Milk<br />
Ice cream<br />
Soft cheeses (in large quantities) <br />
Yogurt<br />
<br />
<h2>
Meat, fish and eggs</h2>
Sausages and other processed meats (check for onion and dehydrated vegetable powders)<br />
<br />
<h2>
Nuts and seeds</h2>
Pistachios<br />
<br />
<h2>
Spreads, condiments and flavourings</h2>
Honey<br />
Shop-bought chutneys<br />
Dressings<br />
Gravies (containing onion) <br />
Relishes and sauces<br />
Stock cubes <br />
<br />
<h2>
Drinks</h2>
Fruit juices made with FODMAP fruits (see above)<br />
<br />
<h2>
Fats and oils</h2>
Dairy spreads and margarine (in large quantities)<br />
<br />
<br />
<i>This list should be used only under the guidance of a registered dietitian specialising in IBS management.
</i><br />
<i><br /></i>
*These contain the oligosaccharides GOS and fructans, but in small amounts as part of a recipe do not cause IBS symptoms in most people. You should assess your tolerance under the supervision of a registered dietitian.
Laura Dayhttp://www.blogger.com/profile/09122672542355119123noreply@blogger.com0