• Healthy Food

    Fresh Broad Bean Hummus

    Fresh Broad Bean Hummus

    Making the most of seasonal, local vegetables I made this fresh Broad Bean Hummus. It may even be appreciated by people who don’t normally like Broad Beans as the tough outer layer is removed. I adapted this recipe to include even more healthy ingredients – including wild garlic leaves, lemon balm and mint leaves.

    Ingredients

    Broad Beans

    Tin of Chickpeas

    1-2 cloves of garlic or a big handful of wild garlic leaves

    tbsp. Tahini

    Lemon juice

    olive oil

    Sea salt and black pepper plus chilli if liked

    Method

    Boil the Broad Beans for 3-7 mins depending on size. If you are using wild garlic leaves you can add them into the pan for 2-3 mins of cooking time. Drain and cool quickly with cold water and ice cubes as this keeps the colour nice and bright.

    Remove the outer layers by pinching and popping the inner Bean out.

    Put beans, drained chickpeas, garlic, lemon balm and mint if using, tahini, 1 tbsp lemon juice and 2 tbsp Olive oil into blender – adding more oil if needed and blend until smoothe.

    Season to taste and when happy with the flavour, chill or freeze.

    This lovely as a dip, or spread on crispy crackers, pittas or toast.

    I also would suggest that it is similar to Guacamole and yet much cheaper to make. It would be lovely on top of homemade burgers, as in one of my previous posts for health fast food.

    Enjoy!

     

     

  • Easy Salads/ Health/ Healthy Food/ Immune System/ LCHF diet

    Nutritious Comfort Food for Winter

    Nutritious Winter Food

    Quick and easy nutritious comfort food for Winter that is also cheap!

    Even in Winter I like to eat salad and this one is super tasty and gives plenty of healthy fats and nutrients to boost immune system.

    SARDINE HOT SQUASH SALAD

    Nutritious comfort Food for Winter

    Ingredients are

    • crunchy lettuce plus fresh herb leaves
    • cucumber
    • mini tomatoes
    • avocado
    • optional celery or fennel
    • tinned sardines in olive oil
    • roasted squash or pumpkin still hot and scooped out with ice- cream scoop just before serving
    • sprinkle with toasted pumpkin seeds or pine nuts
    • dress with Virgin Olive oil or avocado oil

    Stuffed Mushrooms

    I love mushrooms for boosting the immune system so here is a lovely supper treat

    Nutritious comfort food for winter

    Make the filling by frying these chopped ingredients

    • tomato
    • red pepper
    • onion
    • Pancetta  or streaky bacon
    • plus the chopped stems from the large flat mushrooms

    Fill the mushrooms. top with torn Basil leaves and soft cheese or a coconut cream cheese alternative. Bake in oven 200C for about 15-20 mins. You can also pierce some extra tomatoes and roast them in the same pan.

    I love these served with some cooked Romanesco – if you have never tried it give it a go. It is similar to cauliflower but with a firmer texture and more nutty flavour. My son, who has never liked cauliflower, loves this.

    nutrious comfort food for winter

    Slow- Cooker Hot Pot

    A Winter Staple that makes life easy.  I just add cheap cuts of meat (preferably on the bone) and whatever vegetables I have plus some good organic stock and leave it to cook for at least 4 hours. Normally one pot full will last us for two days – so I get to have a day off from cooking 🙂

    This one was lamb shank with carrots, parsnip, courgette and potatoes plus Rosemary and Bay leaves.

    Get creative and add spices, herbs, or fruit – apricots with lamb and Moroccan spice or chicken with preserved lemons…..my favourites!

  • Exclusion diet/ Gluten Free/ Healthy Food

    Given up Gluten Grains ?- what you need to stay Healthy…

    Natural fresh healthy food Gluten Free

    Given up Gluten Grains?

    Well the media are at it again with their fear tactics and poor science. According to latest reports giving up Gluten could ‘make you more prone to developing Heart Disease and Diabetes’.

    Let me just turn this around for a moment and query whether they are saying that they have scientific studies that prove that eating bread, biscuits and cake prevent Heart Disease and Diabetes?

    NO – all the latest research shows the complete opposite.

    Let’s look at the facts.

    • The studies quoted were mainly based on the fibre content and lack of some nutrients connected to not eating Whole Grains.
    • The majority of gluten grains consumed in the developed World are highly processed.
    • Processing grains strips away the bran and the germ – removing more than half the B vitamins, 90% of the Vitamin E, most of the minerals and virtually all of the fibre.
    • The rise in Cardiovascular Disease and Type 2 Diabetes has been epidemic over the last 40 years when Governments have been pushing high carbohydrate, low salt, low fat diets.
    • People that develop Cardiovascular Disease and Diabetes often are overweight and eat a nutrient poor diet.
    • Latest research in many Countries is confirming that a Low Carb, High Good Fats diet can prevent and even reverse both Diabetes and Cardiovascular Disease and Government guidelines are being adjusted accordingly.

    What Nutrients do wholegrains contain?

    Processed flour products usually have some vitamins added back in plus sugar and salt to make up for the lack of flavour. Typically in cereals Vitamin D, some B Vitamins and iron are added.

    Unprocessed wholegrains contain

    • all the B Vitamins – B1, B2, B3, B5, B6, B12, Folic Acid, Biotin.
    • Vitamin E
    • Vitamin K
    • Choline, Inositol

    and the minerals

    • Magnesium
    • Zinc
    • Chromium
    • Copper
    • Manganese
    • Molybdenum
    • Phosphorous
    • Selenium

    Therefore if you find you need a Gluten Free Diet for managing IBS, Coeliac or Non-Coeliac gluten Sensitivity, any other inflammatory Bowel disease or Autoimmune Disorders it is important that you eat a varied diet that supplies these nutrients. This is not hard as these nutrients are in many other foods but it does become difficult if you also are limited to a vegetarian or vegan diet and in those circumstances I would suggest enlisting the help of a Nutritionist. If you are Paleo then you may not want to eat some of the foods on this list but for the sake of nutrition I prefer to eat what I term a modified Paleo diet and include them.

    I follow a Gluten free diet and am also dairy free. Many people that are sensitive to Gluten are also sensitive to Dairy, including people with Coeliac Disease. I like to include some non-gluten grains that I tolerate well and one of the important ones is Oats. Some people might contest this but as long as I buy GF Oats I find they are OK. Oats contain much higher levels of iron and Magnesium than wheat and also plenty of soluble fibre rather than the irritating bran fibre.

     

    What to eat to stay Healthy when Gluten Free

    GRAINS

    Non GMO Corn, GF Oats, Brown Rice, Quinoa, buckwheat and millet.

    VEGETABLES and Legumes

    Leafy Green Vegetables, Avocados, carrots, sweet potato, alfalfa, kelp, tomatoes, Broccoli, mushrooms, peas, beans, lentils, onions, garlic.

    MEAT and FISH

    All meats, liver, pate and other offal for the important vitamin B content. Fish, oily fish and seafood.

    EGGS

    FRUIT

    Melon, Bananas, fresh oranges, grapefruit, apricots, prunes.

    NUTS and SEEDS

    Almonds, Brazil nuts, Pecans, Walnuts, Hazelnuts, Sunflower Seeds, Sesame seeds, Flaxseeds.

    DAIRY

    Live Yogurt, Cheese, Milk. If you eat dairy or not I would add a good Probiotic as it is in the Gut that we make the most B Vitamins and neurotransmitters.

    Green Tea and Dark Chocolate

    for good sources of Vitamin K and Magnesium

    If you eat a good selection of these foods on a regular basis you will not be nutrient deficient or be lacking in Fibre but you will definitely be free of the chemicals they spray grains with (like Glyphosate) free from inflammation

    and

    Healthy!

     

     

  • Ketogenic diet

    FAT v Fiction – A Paradigm Shift

    Fat v Fiction

    This week I have been watching the online Fat Summit 2 where specialists have been discussing Fat v Fiction and the paradigm shift in Nutritional advice about FAT. The information that these Summits share, for free, is priceless. The internet, the most powerful way of sharing information and affecting change – so a huge Thank you to Mark Hyman MD and his team.

    The Chronic Diseases that are causing misery to millions and crippling our Health Services can be prevented and even reversed by lifestyle changes and changing to a LCHF (Low Carb High Fat) diet.

    DIABETES   DEMENTIA   ALZHEIMER’S   PARKINSON’S   HEART DISEASE

    Here is a ‘crash course’ summary to highlight the main points:-

    • Carbohydrate is not an essential nutrient, Protein and Fat are.
    • Saturated Fat makes Cholesterol stable whereas high Omega 6 oils make it unstable leading to heart attacks
    • Even Type 1 Diabetics can significantly reduce their Insulin on LCHF Diet – under medical care.
    • Type 2 Diabetics can frequently, significantly reduce their medication in as little as two weeks
    • Globally over 2 Billion people are overweight
    • Metabolic Syndrome and Insulin Resistance epidemic. 75% of adults in USA are insulin resistant.
    • Our Brains are made of Fat
    • Breast milk is 25% Fat
    • Fat protects cellular membranes and mitochondria
    • Fructose raises blood Triglycerides
    • Fructose as a cause of Gout
    • 50% of calories from Saturated Fats and Triglycerides go down, HDL Cholesterol Up, LDL down, no inflammation and lower diabetes risk.
    • No:1 risk factor for Cardiac risk is Insulin Resistance
    • Vitamin D and Omega 3 and 7 oils must be optimised for good health
    • High sugar, high carbohydrate diet plus low fat leads to digestive problems, poor microbiome and weight gain
    • Bile deficiency can lead to allergies, joint pain and Hypothyroidism
    • Risk factors for Neurodegenerative disease – sugar and insulin resistance. Sometimes termed Type 3 Diabetes
    • Treatment by diet, supplements and exercise can reverse Alzheimer’s, Dementia etc. and increase in Hippocampus volume proving brain tissue can regenerate following detoxification.

    This information really interested me, bearing in mind the mass reactions in our Communities at present. Is it an indication of our predominantly glucose fuelled brains that we are feeling out of touch with nature, lacking control and aggressive?

    • Sugar fuels the areas of the brain that fuel Fear, Anxiety, fight and flight, violence and negativity.
    • The Higher centers of the brain that concerned with Spirituality, creativeness, Community and Nature are fuelled by Ketones from fat burning.

    Today, Nov 14th is Encore Day of the Fat Summit 2 where you can access all the talks or buy the series.

    For more information on LCHF diet see my Post – Low Carb High Fat Basics

    For more information on all aspects of health check out

    Dr.Mark Hyman (Functional Medicine) at drhyman.com

     

     

  • Ketogenic diet

    Low Carb High Fat Basics

    LCHF_steak_and_veg_DhLICm

    Whether for weight loss or improving your General Health and reversing glucose intolerance these are the Low Carb High Fat basics.(LCHF diets) You lower your carb intake and you increase you intake of natural, healthy fats that will be used to create energy.

    Losing Weight on Low Carb. Avoiding carbs usually results in weight loss, without hunger. You work with your body by managing the Insulin reaction.

    How it works

    Weight loss is often simply thought of as a question of calories – eat less, and burn more, and you’ll lose weight. This is true in theory, but not very practically useful – as evidenced by a massive obesity epidemic during the period of belief in calories.

    The big problem with focusing on calories is that it ignores hunger. It ignores the body’s regulation of it’s fat stores. It ignores the fact that we do not eat calories, we eat food. And food is so much more than just calories. Some food (usually low carb) make you feel satisfied. Some food (like soda) just makes you even more hungry.

    Insulin

    The basic idea of low carb is to work with the body, instead of against it. Instead of wasting time and willpower by restricting calories, exercising and enduring hunger, we do something else. We make the body want to eat less, and allow itself to burn more of any excess.

    This is done by altering the hormonal balance. And one hormone above all others is fundamental to do this: the fat-storing hormone insulin.

    Lowering insulin increases fat burning, enables the release of stored body fat. Long-term this results in reduced hunger and even increased energy expenditure, even without exercise.

    Learn much more here:

    Weight Control – A Question of Calories or Insulin? – Dr. Andreas Eenfeldt12536:26

    via Low-Carb Benefits and How to Maximize Them – Diet Doctor

    Foods to Eat

    • Eggs
    • Meat – lamb, pork, beef, game, chicken and Turkey
    • Fish – especially oily fish
    • Shellfish
    • Dairy foods – butter, ghee, cream, cheese (if tolerated)
    • Nuts
    • Coconut Oil
    • Avocado
    • Olives and Olive Oil
    • all above ground Vegetables – broccoli, cauliflower, leafy greens, salads, herbs, cucumber, squash, mushrooms, peppers, small amounts of tomatoes (if tolerated)

    Foods Not to Eat

    • Pasta
    • Bread
    • Potatoes
    • Rice
    • Corn
    • Fries
    • Sugar
    • Sweets
    • Grains (any kind really)
    • Low fat products in general
    • Cookies
    • Beer… 

    After some time you will learn how to spot the carbs and it gets easier to avoid them. Have some healthy snacks with you – like some nuts and seeds or a smoothie with plenty of protein and fat so that you have something healthy if late with a meal or after exercising.

    How much fat you eat can vary depending on your goals. A ‘normal’ diet should not go lower than 30% of total calories in fat because you need fat to support cellular strength and provide fat soluble vitamins like Vitamin A, D and E. A LCHF diet can go from 50-80% of calories from Fat.

    How many carbs you eat will also vary from low (20g a day) to moderate (150g a day) depending on your activity levels. A LCHF diet at the lower end is a Ketogenic diet where you are getting most of your energy from Fats – to the higher end when you do not want to lose weight but maintain your current weight. If you are getting hungry you should increase the amount of fat and also protein NOT Carbs.

    If this sounds like something you would like to try then there is a two week Low Carb Challenge on dietdoctor.com below with a 19 page printable guide with recipes and shopping lists.

    How to Get Started on Low Carb

    The 2-Week Low-Carb Challenge

    Do you want effortless weight loss, vibrant health or mind-blowing diabetes reversal on low carb? Do you want the simplest way to get started – or to get back on track? Then this challenge is for you.

    Everything – including meal plans, shopping lists and everything else you need – is free. All you’ll need to buy is real food.

    The meal plan

    The meal plan is not only simple – you’ll only do real cooking once a day – but also delicious. And you can eat as much as you want, no calorie counting required!

    Here is some of the food you’ll get to feast on:

    That’s right – you’ll eat low-carb versions of burgers, pizza, lasagna, bacon & eggs… as much as you like – and you’ll lose weight. Just try it and you’ll see.

    via How to Get Started on Low Carb

    I now eat this way after completing an Elimination Diet and losing any extra pounds and I manage to keep my weight steady and my energy levels up. I have also improved my General Health and reduced all inflammation and pain from Autoimmune Disease.

    If you want more proof check out the 23 Studies on Low Carb and Low Fat Diets – Time to Retire The Fad  on AuthorityNutrition Website.

  • Health

    Benefits of Nutrition and lifestyle training for Doctors

    image

    I was very pleased to see that a group of Doctors and allied Professionals have written to the Health Secretary and the Medical Schools Council asking that Nutrition and Lifestyle medicine be included in Medical training. The NHS is crumbling under the weight (no pun intended) of chronic disease which is largely driven by diet and lifestyle factors. The problem really started in the early 1980’s when the first dietary guidelines were published in the USA and then copied around the World. ‘Eat low fat, high carbohydrates to keep your heart healthy’ – this is what started the epidemic of obesity and chronic ill-health that we see now.

    It comes as a great suprise to many people that Nutrition is not often taught to Doctors in training with some only receiving half a day on the subject and yet the general public often believe that their Doctor is the person with the best nutritional knowledge and yet many of them are still supporting the low-fat, high carbs guidelines and telling the overweight to eat less and exercise more.

    Nutrition and Nutritional Medicine are now degree courses in their own right and the science behind how food and supplements can affect health outcomes and even genetic expression is having a huge impact when put into practise.

    Jamie Oliver, a Chef and campaigner for healthier food, is taking a Nutritional degree so that he has more knowledge to create healthier food and recipes and to back his campaigning for better health outcomes for our younger generation.

    Professionals in the media that are knowledgable can have a huge impact on the population. Dr. Rangan Chatterjee has a TV program called ‘Doctor in the House’ where he manages to reverse chronic diseases like diabetes and depression. He was on the TV talking about why Doctors need nutrition and lifestyle training – if you missed him you can catch up here

    There is a Food Revolution going on and it is the opposite of the damaging advice given in the 80’s – it is

    Low Carbohydrate High Fat usually abreviated to LCHF and it is proven to work. In Sweden in a Doctor who realised what was happening and did his own research started to blog about LCHF that rapidly became the most popular health blog in Switzerland. In 2013 the Swedish Government declared that low-carbohydrate was the most effective way to loose weight. According to the story from About Diet Doctor Swedes are getting healthier faster than ever. In the US the percentage of people with obesity is at 38% and going up fast whereas in Sweden the obesity percentage suddenly, just when LCHF became widely popular, stabilised at 14%.

    DietDoctor.com has now become the largest LCHF site in the World.

    Watch The Food Revolution Video from their site.

    Quick facts about Diet Doctor

      • Purpose: Empowering people everywhere to revolutionize their health.
      • Mission: Making low carb simple.
      • Values: Trustworthiness, Simplicity, Inspiration, and Goodness.
      • Founded in 2011, after Swedish beginnings in 2007. Learn more
    • Fast-growing, now 7 employees and about 20 freelancers, moderators and partners.
    • About 100,000 visits per day, making it the largest low-carb site in the world.
    • No money from industry, no products for sale, no ads.
    • Fully funded by the people – over 18,000 members.
    • Free (membership optional).

    A broken world

    Something is badly wrong. While the prosperity of the world has never been higher, people are suffering. More and more people – the majority in the Western world – are obese or overweight, and a large proportion are on prescription drugs every day for the rest of their lives.

    Every year new people add to the sad statistics. As we get ever richer as a society our health appears to decline. Why is this?

    People feel guilt and shame, like if the excess weight, hunger and tiredness was their fault, a moral failing. They count their calories and attempt to eat less food and exercise more, but it’s not working. If only they had more willpower.

    via The Purpose of Diet Doctor – Diet Doctor

    Diabetes type 2 – a new epidemic in the history of humankind – will soon reach 500 million people. The death toll will be immense, as will the armies of people suffering the consequences: blindness, dementia, heart disease, cancer. This new disease is considered incurable and the treatment is daily drugs to reduce the symptoms. There is no cure, expert say.

    Obesity – another new epidemic soon affecting half the population – is considered almost as incurable. The only effective treatment is said to be bariatric surgery, i.e. surgically removing parts of healthy organs. An operation with a significant risk of resulting in life-long misery and sometimes even death. And a year after surgery the excess weight usually starts returning.

    What’s even worse, epidemics of obesity and diabetes are the tip of the iceberg. As these problems spread across the world other diseases soon follow: heart disease, cancer, eating disorders and food addiction, high blood pressure, ADHD, depression and on and on.

    Experts still trumpet eating less and exercising more to slow down the epidemics. But that’s what we’ve been saying for 30 years, while the problem has exploded. It’s not working.

    via The Purpose of Diet Doctor – Diet Doctor

    via The Purpose of Diet Doctor – Diet Doctor

    These are trillion dollar industries. There’s a lot of money to be made keeping you sick. via The Purpose of Diet Doctor – Diet Doctor

    It may seem impossible to change this. What can one person do? Not much. But together, using modern tools… if we have the will, we can change anything. via The Purpose of Diet Doctor – Diet Doctor

    The solution

    The solution to the obesity and diabetes epidemics already exists. It’s very simple:

    LCHF Food

    That’s basically it. Although there are details too: if you want to lose weight effortlessly or improve your diabetes you should probably make a special effort to drastically reduce the carbohydrates, especially sugar and processed starch (like flour).

    Natural fat, like butter? Eating that is fine. Red meat? That’s fine too. Calories? That’s just another, bizarre, name for food. Eating real food is perfectly fine, as long as you are hungry. Counting calories and ignoring your hunger is an eating disorder.

    Exercise? That’s great for your health and well-being, but it’s never going to make you thin. You cannot outrun a bad diet.

    There’s only one long-term solution that is truly effective. Eat real food, when you are hungry.

    via The Purpose of Diet Doctor – Diet Doctor

    Can we afford to wait years for Doctor’s training to catch up and filter through the medical system – no. By adopting new stategies now we could save millions of £ and $ and save millions from misery and early death. Let’s embrace the technology and spread the word this way. A busy Doctor may not have time to educate his patients individually but the Diet Doctor website could be shown in the waiting room instead of adverts for flu immunisation – which everyone already knows about. Let’s take it to the next level not wait for another 20-30 years. This is very much evidenced based medicine and it needs to be out there!

    .