ARE YOU NOT SWEET ENOUGH?

Once again the issue of too much sugar in our diet, and especially that of our children, has been raised in the news. Research is showing us that we are eating too much sugar for the good of our health and bodies. It is thought to be a major contributing factor in obesity, especially for our children. ( Ref 1 and 2). Maybe we need to be more realistic of the effect of our lifestyles have on what our body needs nutritionally. We have car’s to travel and walk less, remote controls to watch the television instead of getting up to change channel, video and online games instead of playing a game of football or tennis outside etc etc. I even remember washing clothes involved more energy even using the twin tub! (that shows how old I am!!).

This means the consumption of different types of foods that contribute to our daily total calorie intake needs to be adjusted. We have so much choice and food is so available that we need to plan our meals and make shopping lists so that we don’t fall prey to the marketing ploys to persuade you to buy more than you need. We make 200 choices a day about eating and 90% of those decisions are not conscious!! Don’t eat on the run and sit down with your friends and families to eat. It’s more enjoyable and you actually eat less ,digest better and your food gives you more energy.(ref 3)

The evidence shows quite clearly that high free sugars intake in adults is associated with increased energy intake and obesity. There is also an association between sugar-sweetened beverages and type-2 diabetes. The problem looks more grim into the future as In children there is clear demonstration that sugar-sweetened beverages are associated with obesity.

So how MUCH can we eat and what CAN we eat?

Scientists in the UK and US are reviewing the amount of added sugar people should eat each day. The current guideline has a limit of 10-11%. The World Health Organization suggests only 5% of our daily calories should come from sugar.

That means for a woman 40-50gms and 60 to 70gms a day. You can measure this by assuming 1 medium teaspoon of sugar is 5 gms. So that means 8 to 10 teaspoons of sugar for a woman and 12 to 14 teaspoons for a man.

However how do you know how much sugar are you eating? Look at the label every time and equate 5gms of sugar to 1 teaspoon.

There are commonly six types of sugar used in making your food;

• Glucose: It is a simple sugar raises sugar in the blood. Constitutes of one half of sucrose or table sugar
• Fructose: It is a simple sugar that occurs naturally in fruit. Constitutes the other half of sucrose
• Sucrose: Commonly known as table sugar and is refined and occurs naturally in sugar cane or beets
• Lactose: Milk sugar, which makes up just less than 5% of cow’s milk
• Maltose: Two joined-up glucose molecules often used in processed foods
• High fructose corn syrup: Where half of the syrup’s glucose has been converted into fructose. This also is found in processed foods, soda’s and put into animal feed. It is this that is causing so much controversy about sugar addiction, obesity and non fatty liver disease. 

So try to cut down your sugar and watch your waist come back! 

The foods to watch out for are here, including ideas on how to replace them with healthy alternatives;

Sugary Cereals	Replace with porridge oats, shreddies, wheetabix
Supermarket Biscuits and cakes	Bake your own and halve the sugar and replace with honey
Drinks-alcoholic and non alcoholic Soda’s	Drink more water-can try slice of lemon in it
Ketchup/salad creams	Choose the variety that has 50% less salt and sugar
Fruit juice	water it down by half and do not drink in-between meals-too fast acting
Cook in sauces	Make your own using fresh herbs and raw ingredients
Bread	Use a bread maker and make your own
Chocolate	Try dark chocolate instead
Jams	Use the low sugar varieties
Fruit yoghurts	Plain yoghurt adding fresh fruit and a teaspoon of honey

Ref 1-“Sugar sweetened drinks should carry obesity warnings” - by Simon Capewell (2014) BMJ 2014;348:g3428  

Ref 2- “Fat Chance-the bitter truth about sugar” - Robert Lustig

Ref 3-“Mindless Eating” - Brian Wansink

Foods to help you sleep

Sleep is so important not only for our physical health but also our emotional and spiritual health. It has a major impact on cognitive functioning. One in ten visits to the GP are about poor ability to sleep. When you are tired, life problems seem worse as sleep deprivation has a major impact on the part of the brain that controls language, memory, planning and sense of time and 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine). This is the legal drink driving limit in the UK!

The advice is to eat and live to help good sleep.

FOODS TO EAT THAT HELP YOU SLEEP

Fish - salmon, haibut and tuna – these fish have high levels of vitamin B6 which is needed to make melatonin. Melatonin is a sleep-inducing hormone triggered by darkness.

Carbohydrate-rich dinners – a meal with a high-glycemic-index triggering high amounts of insulin increases the ratio of sleep-inducing tryptophan relative to other amino acids in the blood – allowing proportionately more to get to the brain. (Suggested by a study published in the American Journal of Clinical Nutrition).

Tart cherry juice – rich in melatonin, in a small study it was shown to aid sleep. When adults with chronic insomnia drank a cup of tart cherry juice twice a day they experienced some relief in the severity of their insomnia.

Yoghurt – dairy products like yoghurt and milk have high doses of calcium and there is research that suggests being calcium-deficient may make it difficult to sleep.

Whole grains - such as bulgur and barley are rich in magnesium. Magnesium plays an important role in muscle relaxation, energy production and the deactivation of adrenaline. 

Green leafy vegetables - such as kale also have healthy doses of calcium.

Bananas – as well as being a good source of potassium, bananas also contain B6 which is needed to make melatonin.

Chickpeas - high levels of vitamin B6

Fortified cereals - high levels of vitamin B6

Seafood, red meat/pork and eggs - high levels of taurine which raises the chemical transmitter GABA. GABA has a calming effect on the nervous system, lowers anxiety and the production of stress hormones that hinder rest.

Citrus fruits and nuts - a form of sugar called inositol is found from these sources. It activates pathways in the brain that stop your mind from racing. Research shows inositol activates serotonin and the orexin pathway to calm your brain and help you go to sleep.

Chamomile and ginseng - chamomile has a sedative effect and research suggests it can calm the brain and help you go to sleep sooner. You can buy chamomile tea or a more concentrated dose in extract form. Ginseng is known for reducing stress therefore helping you get to sleep faster - it can be bought as a tea.

FOODS TO AVOID TO HELP YOU SLEEP

Caffeine as in coffee and tea and coke

Spicy and fatty foods can cause heart burn and leads to difficulty in falling asleep.

Bacon, cheese, nuts and red wine contain amines which not only can cause headaches in some, contains a tyramine and can keep us awake causing the release of noradrenaline a brain stimulant.

Eating too late also disrupts sleep. Best to eat at least 2 hours before bedtime.

RECIPES

Chorizo with chickpeas (serves 2)

Ingredients

400g can chopped tomatoes

110g pack chorizo (unsliced) 

140g wedge Savoy cabbage

Sprinkling dried chilli flakes

410g can chickpeas, drained

1 chicken or vegetable stock cube

Method

• Put a medium pan on the heat and tip in the tomatoes followed by a canful of water. While the tomatoes are heating, quickly chop the chorizo into chunky pieces and shred the cabbage.
• Pile the chorizo and cabbage into the pan with the chilli flakes and chickpeas, then crumble in the stock cube. Stir well, cover and leave to bubble over a high heat for 6 minutes until the cabbage is just tender. Ladle into bowls and eat with crusty or garlic bread.

Baked salmon and eggs (serves 6)

Ingredients

6 crusty white rolls 

25g butter, melted

6 slices smoked salmon 

6 medium eggs

A few snipped chives

Method

• Heat oven to 180C/160C fan/gas 4. Slice off the top of each roll, then gently remove the bread inside until there is a hole large enough to accommodate a slice of salmon and an egg. Arrange the rolls on a baking sheet, reserving the tops. (If you like, whizz the middles into crumbs and keep in the freezer for another recipe.)
• Brush the inside and edges of the rolls with a little melted butter, then arrange a slice of salmon inside each one. Crack an egg into each and season. Bake for 10-15 mins or until the eggs are cooked to your liking. Scatter with snipped chives. Toast the tops, brush with the remaining butter, then cut into soldiers and use to dip into eggs.

Pork, lemon and potato kebabs (serves 4)

Ingredients

16 baby new potatoes

700g pork tenderloins 

Lemon wedges, to serve

For the lemon marinade

2 tbsp chopped fresh rosemary leaves, or 2 tsp dried

3 tbsp olive oil

½ lemon, juice only

Oil, for spraying or brushing

Method

• Cook the potatoes in boiling salted water for 10-12 minutes until barely tender. Drain well. Trim the pork of any excess fat and cut the meat into 3cm cubes. Thread the pork alternately with the potatoes on to 8 skewers.
• First get the barbecue going or put the grill on to heat up. Mix the chopped rosemary, olive oil and lemon juice together and season with salt and pepper.
• Brush the marinade over the pork and potatoes. Barbecue or grill for 14 minutes, turning once and brushing again halfway through cooking. Serve with lemon wedges.

Squash, feta and bulgar salad (serves 2)

Ingredients

1 butternut squash, peeled, deseeded, cut into 3 cm chunks

2 tbsp harissa paste

100g bulghar wheat

Juice 2 limes

1 red onion, diced

3 tbsp crumbled feta cheese

1 tbsp chopped coriander

2 handfuls baby spinach, roughly chopped

50g pumpkin seeds

3 tbsp extra virgin olive oil

Method

• Heat oven to 190C/170C fan/gas 5. Place the squash on a baking sheet and toss with the harissa and some seasoning. Roast for 30 mins or until golden and tender.
• Put the bulghar wheat in a saucepan, cover with boiling water, then cook for 15 mins, drain and cool. Put half the lime juice in a small bowl and add the onion. Leave to sit for 5 mins, then add to the bulghar wheat along with the feta, cooled squash, coriander and spinach.
• In a frying pan, toast the pumpkin seeds for 3-4 mins or until they start popping in the pan. Remove, chop 2 tbsp of the seeds and put in a bowl. Pour the rest over the salad. Add the remaining lime juice to the chopped seeds, with the oil, and seasoning. Mix and pour over the salad.

Fertility

In order to increase your chances of conceiving naturally, you should think about improving your diet by increasing nutrients such as zinc in nuts and seeds, essential fats in oily fish as well as cutting out alcohol and nutrient deficient foods such as Coke and sweets. This rids your body of any unwanted toxins that could affect the health of the egg, and also corrects any hormonal imbalances that could prevent you from conceiving. A foetus is created from 50% egg and 50% sperm so the health of the sperm is of equal importance. Therefore it is also important for the man’s diet to be nutritionally balanced without high levels of alcohol to make sure sperm count isn’t lowered. Women nowadays are having children later on in life and therefore it is often harder to conceive. Women having babies in their late 30s has more than doubled from 45.2 births to 114.3 births per 1000. The number of women having babies after the age 40 has also doubled since 1971, from 12.7 to 27 in 1000 births. It is important to optimise the chance of conception hence why eating the right foods and cutting out bad substances is vital.

DO’s

FRUIT AND VEG:

Fruits and vegetables not only deliver a wealth of vitamins and minerals, they’re also overflowing with free-radical-busting micro nutrients, like phytochemicals and antioxidants. (Free radicals are harmful molecules that sneak into the body on the heels of everything from sunlight to car exhaust and can damage the ova, sperm, and reproductive organs)

OMEGA 3:

Oily fish and shellfish have essential fats called omega-3 fatty acids, which your body needs for optimal fertility – and seafood is the best source.

Can also be found in nuts and seeds.

Omega-3s are important for a baby’s brain and eye development and have many other pregnancy-related benefits, including lowering your risk of preterm birth, reducing your chance of preeclampsia, and easing depression. It’s important to get omega-3 fatty acids from food because your body doesn’t make them.

IRON:

Load up now, because once you’re expecting, your body has difficulty maintaining its iron stores as your baby takes the mineral from you. Too little iron at the start of pregnancy puts you at risk for postpartum anemia — a condition affecting new mums that causes your red blood cells to fall below normal and drains your energy level. Can be found in dark leafy vegetables, lentils and other beans.

WATCH OUT FOR LISTERIA:

Listeria is a harmful bacterium found in ready-to-eat meats, soft cheeses, and unpasteurized dairy products. Pregnant women are 20 times more likely than other healthy adults to get sick from eating listeria-laced food. Those trying to conceive should also be on alert because listeriosis (the infection caused by listeria) can cause a miscarriage early in the first trimester – possibly before you even know you’re pregnant.

To kill listeria, heat high-risk foods in the microwave until they’re steaming hot. Toss any food that’s been at room temperature for more than two hours. Foods to avoid completely: Raw sushi, refrigerated smoked seafood, refrigerated pâté or meat spreads (canned or shelf-stable spreads are safe to eat), soft cheese made from unpasteurized (raw) milk, and other unpasteurized dairy products.

VITAMIN D:

Vitamin D is needed to help the body create sex hormones which in turn affects ovulation and hormonal balance. Yale University School of Medicine conducted a study of 67 infertile women, where it was discovered that a mere 7% had normal Vitamin D levels. Found in eggs.

ZINC:

Without zinc, your cells can not divide properly; your oestrogen and progesterone levels can get out of balance and your reproductive system fully function. Low levels of zinc have been directly linked to miscarriage in early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report. Found in nuts, seeds, fish.

DONT’s

ALCOHOL:

Although studies of alcohol’s effects on fertility are inconclusive, some do show a slight link between drinking and difficulty conceiving. The American Society for Reproductive Medicine recommends that if you do drink, have no more than two drinks a day if you’re trying to get pregnant.

CAFFEINE:

The American Pregnancy Association says that caffeine can hinder your body’s ability to absorb iron and calcium which are required when expecting a baby

TOO MUCH MEAT:

Experts at Harvard Medical School say that replacing a serving of meat each day with vegetable or dairy protein such as beans, peas, soybeans or tofu, or nuts can boost fertility.

TOO MUCH VITAMIN A:

Make sure you don’t have more than the daily recommended dose of vitamin A, unless it’s all in a form called beta-carotene. Getting too much of a certain kind of vitamin A can cause birth defects. (The kind that occurs naturally in food is safe, so you don’t have to worry about overdoing it by eating foods rich in vitamin A.)

SOY FOODS:

Soy foods have been shown to contain oestrogen mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. If you have hypothyroidism, avoid soy completely.

FAT FREE FOODS:

Foods which are altered to be reduced in fat or fat-free are highly processed and high in sugar. When choosing foods always chose the foods as nature intended. Full fat dairy is one example that was shown in a study by Harvard to increase fertility over the fat-reduced options. Again, fat is what our bodies need to produce hormones.

Grilled Salmon & Courgette with Red Pepper Sauce (high in omega 3, vitamin D and zinc) – serves 4

Ingredients
1/3 cup sliced almonds, toasted 

1/4 cup chopped jarred roasted red peppers

1/4 cup halved cherry tomatoes

1 small clove garlic

1 tablespoon extra-virgin olive oil

1 tablespoon red-wine vinegar

1 teaspoon paprika, preferably smoked

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1 1/4 pounds wild-caught salmon fillet, skinned and cut crosswise into 4 portions

2 medium courgette, or summer squash (or 1 of each), halved lengthwise

Olive oil cooking spray

1 tablespoon chopped fresh parsley, for garnish

Method

• Preheat grill to medium.

• Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
• Coat salmon and courgette (and/or summer squash) on both sides with cooking spray, and then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the courgette is soft and browned, about 3 mins per side.
• Transfer the courgette to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the courgette among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

Tofu and spinach cannelloni (high in iron) – serves 6

Ingredients

2 tbsp olive oil

1 onion, chopped

3 garlic cloves, finely chopped

2 x 400g cans chopped tomatoes

50g pine nuts, roughly chopped

400g bag spinach

Pinch grated nutmeg

349g pack silken tofu

300g pack fresh lasagne sheets

4 tbsp fresh breadcrumbs

Method

• Heat half the oil in a pan, add onion and 1/3 of the garlic and fry for 4 mins until softened. Pour in tomatoes, season and bring to the boil. Reduce heat and cook for 10 mins until sauce thickens.Heat half remaining oil in a frying pan and cook another 1/3 of garlic for 1 min, then add half the pine nuts and the spinach. Wilt spinach, then tip out excess liquid. Whizz tofu in a food processor or with a hand blender until smooth, then stir through the spinach with the nutmeg and some pepper. Remove from the heat; allow to cool slightly.

• Heat oven to 200C/180C fan/gas 6. Pour half tomato sauce into a 20 x 30cm dish. Divide spinach mix between lasagne sheets, roll up and lay on top of sauce. Pour over remaining sauce. Bake for 30 mins.
• Mix crumbs with remaining garlic and pine nuts. Sprinkle over top of dish, drizzle with remaining oil and bake for 10 mins until crumbs are golden.

Red Pepper And Goats Cheese Frittata (high in vitamin D) – serves 6

Ingredients

8 eggs

2 tablespoons finely chopped fresh oregano

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2 tablespoons extra-virgin olive oil

1 cup sliced red bell pepper

1 bunch scallions, trimmed and sliced

1/2 cup crumbled goat cheese

Method

• Position rack in upper third of oven; preheat broiler.

• Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, non-stick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 min.
• Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 mins. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 mins. Let rest for about 3 mins before serving. Serve hot or cold.

Beef chilli (high in zinc and iron) – serves 8

Ingredients

2 pounds lean ground beef 

1/3 cup Chili Seasoning Mix

2 (14.5 oz) cans diced tomatoes with green pepper, celery, and onion

2 (8 oz) cans tomato sauce 

1 (16 oz) can black beans, undrained 

1 (15.5 oz) can small red beans, undrained

Method

• Brown beef in a Dutch oven over medium-high heat, stirring often, 4 to 5 mins or until beef crumbles and is no longer pink; drain well. Return beef to Dutch oven; sprinkle evenly with seasoning, mix and sauté 1 min over medium-high heat.

• Stir in diced tomatoes and remaining ingredients; bring to a boil over medium-high heat, stirring occasionally. Cover; reduce heat to low, and simmer, stirring occasionally, 15 mins.