With the weather as offensively bad as it is right now, I find myself eating much more cooked food and much less salads that usual. Eating your veg raw can have big benefits in terms of the level of nutrients you can get from the food but also the raw enzymes and water content that you get from them.
However frankly right now lettuce just doesn't appeal and I found myself ordering a delicious vegetarian shepherds pie on a recent visit to the pub instead of a salad.
However even if you can't face a whole bowl of salad, green salad leaves are extremely beneficial in terms of chlorophyll, mineral, antioxidant and fibre levels so you should make sure you incorporate them daily. For me this means:
- adding rocket or watercress to sandwiches or wraps -they add a tasty kick to any filling and are alot more nutritious and tasty than iceberg.
- adding any leafy green to soup just at the end of cooking so it has a couple of minutes to wilt and then blending it immediately
- Stirring a handful of torn spinach leaves into any pasta dish I'm having just when I've finished cooking it
- Putting spinach through the juicer with some carrots and apples for a weekend breakfast juice
OR
-blending up a power smoothie of banana, protein powder, water and a big handful of spinach - the banana makes it totally delicious and not at all spinachy!
OR
-if I can't be bothered dto make one myself grabbing a green goddess juice at Crussh for a green top up
Monday, 2 July 2012
Sunday, 1 July 2012
Welcome home
Two weekends away from home on the trot and I find myself feeling pretty tired and ready for a very early night!
We all need some proper downtime and whilst getting away from London may seem like a good way to do it, travelling can really take it out of you and leave you starting the week exhausted. It's even worse if you're coming back from a different time zone and have jet lag to contend with.
But there is a way to avoid starting the week wiped out after you've been away.
Firstly aim to get home 3 hours before your usual bed time - getting late flights/trains might be cheaper but will leave you sleep deprived and quickly kill the post holiday feel good factor.
Pickup some very easy to prepare food on the way home, preferably vegetarian/dairy free as this will be easy to digest before you go to sleep (I had a dinner of steamed veg with new potatoes and fruit salad). Most airports have an m+s simply food where healthy ready prepared veg are easily available.
When you get home don't worry about unpacking and sorting your luggage, just unpack the essentials and then cook dinner whilst drinking plenty of water (travel is always dehydrating). Any non-essential tasks can wait til Monday night.
After dinner do the minimum prep you need for work the next day whilst running a bath - check you have a clean ironed outfit and get your handbag together.
Have a 15 minute soak in the tub to make yourself feel fresh again and at the same time super relaxed. Pop on some clean PJs.
By this point you'll probably feel ready for bed and by all means hit the sack, if you're not quite ready then chill on the sofa with a cup of herbal tea and maybe watch tv (but limit it to 30Mins of something relaxing/funny).
You should be aiming to go to bed an hour before your usual bedtime, so check the clock and make sure you get your early night. It's a good policy for every sunday if you can manage it as an extra hour can make the difference between feeling fresh or frazzled on Monday morning!
------------------
We all need some proper downtime and whilst getting away from London may seem like a good way to do it, travelling can really take it out of you and leave you starting the week exhausted. It's even worse if you're coming back from a different time zone and have jet lag to contend with.
But there is a way to avoid starting the week wiped out after you've been away.
Firstly aim to get home 3 hours before your usual bed time - getting late flights/trains might be cheaper but will leave you sleep deprived and quickly kill the post holiday feel good factor.
Pickup some very easy to prepare food on the way home, preferably vegetarian/dairy free as this will be easy to digest before you go to sleep (I had a dinner of steamed veg with new potatoes and fruit salad). Most airports have an m+s simply food where healthy ready prepared veg are easily available.
When you get home don't worry about unpacking and sorting your luggage, just unpack the essentials and then cook dinner whilst drinking plenty of water (travel is always dehydrating). Any non-essential tasks can wait til Monday night.
After dinner do the minimum prep you need for work the next day whilst running a bath - check you have a clean ironed outfit and get your handbag together.
Have a 15 minute soak in the tub to make yourself feel fresh again and at the same time super relaxed. Pop on some clean PJs.
By this point you'll probably feel ready for bed and by all means hit the sack, if you're not quite ready then chill on the sofa with a cup of herbal tea and maybe watch tv (but limit it to 30Mins of something relaxing/funny).
You should be aiming to go to bed an hour before your usual bedtime, so check the clock and make sure you get your early night. It's a good policy for every sunday if you can manage it as an extra hour can make the difference between feeling fresh or frazzled on Monday morning!
------------------
Thursday, 28 June 2012
Naturally good for you
Having slightly fallen off the wagon at the weekend, and feeling the effects, I'm back on my detox avoiding gluten, dairy, caffeine, meat, seafood, fish, sugar and artificial additives as well as added salt.
If this makes it sound tricky to choose what to eat there is an easy way to think about it - which is to eat food in as natural a form as possible.
For example, a boiled new potato looks the same as a potato pulled out the ground and is the healthiest option. A crisp looks much less like this, but if it's a kettle chip may still look potatoesque. A potato smilie looks nothing like a potato and is the least healthy.
Even if you're not on a detox, choosing your food in the form closest to what it looks like in nature will mean you are also choosing it in it's most nutritious and healthy form, and missing out on lots of added anti-nutrients such as sugar and additives.
So next time you go food shopping ask yourself how close to it's natural form each item is ... Fresh fruit, veg and wholegrains as well as unprocessed fish should all pass the test, whilst chicken nuggets, biscuits and ice cream should all fail!
------------------
If this makes it sound tricky to choose what to eat there is an easy way to think about it - which is to eat food in as natural a form as possible.
For example, a boiled new potato looks the same as a potato pulled out the ground and is the healthiest option. A crisp looks much less like this, but if it's a kettle chip may still look potatoesque. A potato smilie looks nothing like a potato and is the least healthy.
Even if you're not on a detox, choosing your food in the form closest to what it looks like in nature will mean you are also choosing it in it's most nutritious and healthy form, and missing out on lots of added anti-nutrients such as sugar and additives.
So next time you go food shopping ask yourself how close to it's natural form each item is ... Fresh fruit, veg and wholegrains as well as unprocessed fish should all pass the test, whilst chicken nuggets, biscuits and ice cream should all fail!
------------------
Tuesday, 26 June 2012
Holiday essentials
The weather may keep changing it's mind but hopefully most of you do have a nice summer holiday booked in warmer climes for some consistent sunshine.
If so then it's worth giving a bit of thought to your nutritional needs before and during your holiday.
Holidays might be nice and relaxing but both flying and exposure to sunshine cause a lot of free radical damage in the body which accelerates ageing, both inside and out.
To combat this you need plenty of antioxidants both during and after your holiday. The best sources are orange/red and blue/purple fruit and veg, so peppers, oranges, sweet potatoes, apricots, any kind of berries etc. Aim to have three different types a day and look for suncare products that include antioxidant vitamins such as Environ.
Also before you fly pickup a berry smoothie in the airport which makes a much healthier snack for the plane than a bag of salted pretzels and tops up your antioxidants for the flight.
In the heat and sun you and your skin can become easily dehydrated. To combat this I take an essential fat supplement for two weeks before my holiday to fortify the waterproof fatty cell walls, and then make sure I drink plenty of water whilst I'm away.
That can be tricky when you're travelling around and don't necessarily have a bathroom round every corner - if that's the case still sip water throughout the day but then as soon as you get to your hotel in the evening make sure you rehydrate properly.
The same applies for flying - staying hydrated during a longhaul flight can be challenging, make sure as soon as you're off that you drink plenty of water.
Being on holiday should be enjoyable so trying to follow your usual strict health regime isn't in the spirit of things, but having a splurge and indulging every meal can undo your good work pretty quickly.
Instead aim to have just one treat a day, whether it's a dessert, a couple of cocktails, a mid-afternoon ice cream or a big juicy steak for dinner. The rest of the time order healthily including a decent portion of fruit and/or veg at each meal. This usually means ordering salads. If there are no healthy carbs on offer -brown rice and new potatoes are unlikely, whilst chips and pasta seem to be ubiquitous, have a fruit salad for dessert or a fresh fruit smoothie for carbs.
Fresh fruit and unsalted unroasted nuts are also usually the best option snackwise but pack healthy snacks in your luggage if they won't be easily available where you're going. Food Doctor, Laar and Nakd bars are all good options
You'll likely be exposed to new bugs whilst you're away which you'll want your immune system to dispense with promptly. Taking probiotics can help, take them for two weeks in advance rather than just whilst you're on hols to give your digestive system a chance to get used to them.
For extra defence you could also take echinacea for two weeks prior to, and then during, your holiday to prime your immune system. Also make sure you pack your regular supplements, a good multi with an extra vitamin C tablet can go a long way to keeping you healthy and happy on holiday!
------------------
Monday, 25 June 2012
Muddy music
Greetings from the Isle of Wight festival! I type this ankle deep in mud, in leaky wellies (sorry mum I'll buy you a new pair)! But having a great time :-)
Despite horrendous showers overnight and the resulting swamp, it's actually been a pretty sunny experience with plenty of opportunities to nap in the sun between acts.
As well as napping, dancing and enjoying the music (who knew that hip hop rock was so good - check out Clement Marfo) I've also done my usual reckie of the food stands.
The usual unhealthy festival fair is available, but with some welcome new additions.
The Jamie Oliver tent got me all excited, but actually it was just roast meat sarnies so not me friendly. There was a dedicated vegan + veggie tent but after previous experiences with bland falafel we gave it a miss - still worth noting they sell dairy free hot drinks.
New additions worth a try were the risotto tent (dairy free for the allergic/intolerant) and 'coffee and cake' for their gluten free lemon polenta cupcakes (or dairy free banana and cinnamon).
However first place by a mile goes to Wagamamas for not just bringing their yummy food to festival but also their brilliant mini dance tent.
Once you've eaten your festival fair make sure you do some exercise to burn it off, although not straight after - vigorous dancing immediately after eating yasai katsu curry was not a good combination.
Obviously dancing and leaping around like a carefree hippy are the obvious choices but you can also head to the recharge zone and get peddling to recharge your iphone. I can also recommend mud wading as a good resistance thigh workout!
------------------
Despite horrendous showers overnight and the resulting swamp, it's actually been a pretty sunny experience with plenty of opportunities to nap in the sun between acts.
As well as napping, dancing and enjoying the music (who knew that hip hop rock was so good - check out Clement Marfo) I've also done my usual reckie of the food stands.
The usual unhealthy festival fair is available, but with some welcome new additions.
The Jamie Oliver tent got me all excited, but actually it was just roast meat sarnies so not me friendly. There was a dedicated vegan + veggie tent but after previous experiences with bland falafel we gave it a miss - still worth noting they sell dairy free hot drinks.
New additions worth a try were the risotto tent (dairy free for the allergic/intolerant) and 'coffee and cake' for their gluten free lemon polenta cupcakes (or dairy free banana and cinnamon).
However first place by a mile goes to Wagamamas for not just bringing their yummy food to festival but also their brilliant mini dance tent.
Once you've eaten your festival fair make sure you do some exercise to burn it off, although not straight after - vigorous dancing immediately after eating yasai katsu curry was not a good combination.
Obviously dancing and leaping around like a carefree hippy are the obvious choices but you can also head to the recharge zone and get peddling to recharge your iphone. I can also recommend mud wading as a good resistance thigh workout!
------------------
Friday, 22 June 2012
Sexy snacking
I may blog but I'm no tweeter .. mainly because I can't think of anyone who'd want to know my every thought, and also because I'm not sure I want to divulge the tweet level of personal info!
Still most celebrities don't have such qualms and provide both inane and entertaining thoughts and facts throughout their day ... I wonder what James Joyce would have made of it!
Nigella Lawson tweeted yesterday as she snacked: "Lying in bed eating rye toast topped with hazelnut butter and squares of dark, dark chocolate". She may or may not have been alone!
If you've ever seen her cook, you'll know that Nigella can make any food sexy, but her charms used to be reserved for her totally indulgent and unbelievably unhealthy recipes (I remember watching her once cook a pork joint in a whole 2 litres of coca cola!).
Still, thanks to her decision to eat healthily in order to lose some weight, I'm delighted to see she still hasn't lost her love for food and manages to make this low GI snack, rich in essential fats, phytoestrogens, fibre and antioxidants sound like a luxuriant treat, and to be fair it would be delicious.
Healthy food doesn't have to be dull or tasteless as Nigella has shown, and with a bit of thought most food c an be sexed up without making it deadly. Adding fresh herbs, spices, a grind of fresh pepper, fresh fruit, nuts and dried fruits to snacks (not all at the same time) can usually lift them to another level taste wise.
Let's hope Nigella's inspired enough to bring out a new healthy recipe book.
------------------
Still most celebrities don't have such qualms and provide both inane and entertaining thoughts and facts throughout their day ... I wonder what James Joyce would have made of it!
Nigella Lawson tweeted yesterday as she snacked: "Lying in bed eating rye toast topped with hazelnut butter and squares of dark, dark chocolate". She may or may not have been alone!
If you've ever seen her cook, you'll know that Nigella can make any food sexy, but her charms used to be reserved for her totally indulgent and unbelievably unhealthy recipes (I remember watching her once cook a pork joint in a whole 2 litres of coca cola!).
Still, thanks to her decision to eat healthily in order to lose some weight, I'm delighted to see she still hasn't lost her love for food and manages to make this low GI snack, rich in essential fats, phytoestrogens, fibre and antioxidants sound like a luxuriant treat, and to be fair it would be delicious.
Healthy food doesn't have to be dull or tasteless as Nigella has shown, and with a bit of thought most food c an be sexed up without making it deadly. Adding fresh herbs, spices, a grind of fresh pepper, fresh fruit, nuts and dried fruits to snacks (not all at the same time) can usually lift them to another level taste wise.
Let's hope Nigella's inspired enough to bring out a new healthy recipe book.
------------------
Wednesday, 20 June 2012
The healthy kitchen
I'm currently reorganising my kitchen, having had a good clear out and it reminded me of a few tips to share with you on keeping your cupboard contents healthy:
Give your fridge a weekly clear out throwing away anything out of date. Put your veggies on a shelf where you can see them so will remember to eat them, and use the salad drawer for jars and sauces.
Don't let foods languish in the freezer - whilst freezing preserves food brilliantly it still gradually denatures so aim to get through the contents every couple of months and periodically run down the contents, defrost it and give it a good clean.
Tins have chemicals in their linings that have been found to seep into food so try not to buy too many or keep them for months on end.
Plastics also contain harmful chemicals that can leach into food, especially in the heat, so keep all plastic wrapped food and bottles of liquid out of direct light.
Oils are highly sensitive to heat and light which damages them so they become harmful. Therefore they should not be kept next to the hob or in daylight. Keep them in a cool cupboard, not adjacent to your oven. The same applies to nuts, seeds, herbs and spices which should also be kept away from the heat.
Keep your juicer and steamer out on the counter. I actually like clear worktops buy if your cooking equipment is jammed in the back of your cupboard you're not going to use it so keep the healthy equipment out on display and hide the doughnut maker somewhere hard to access!
The same philosophy applies to unhealthy foods - keep the biscuits and sweets in a hard to reach spot (for me the top shelf is totally out of reach) so you have to make an effort to get to them, rather than absent mindedly dipping into the cookie jar.
------------------
Give your fridge a weekly clear out throwing away anything out of date. Put your veggies on a shelf where you can see them so will remember to eat them, and use the salad drawer for jars and sauces.
Don't let foods languish in the freezer - whilst freezing preserves food brilliantly it still gradually denatures so aim to get through the contents every couple of months and periodically run down the contents, defrost it and give it a good clean.
Tins have chemicals in their linings that have been found to seep into food so try not to buy too many or keep them for months on end.
Plastics also contain harmful chemicals that can leach into food, especially in the heat, so keep all plastic wrapped food and bottles of liquid out of direct light.
Oils are highly sensitive to heat and light which damages them so they become harmful. Therefore they should not be kept next to the hob or in daylight. Keep them in a cool cupboard, not adjacent to your oven. The same applies to nuts, seeds, herbs and spices which should also be kept away from the heat.
Keep your juicer and steamer out on the counter. I actually like clear worktops buy if your cooking equipment is jammed in the back of your cupboard you're not going to use it so keep the healthy equipment out on display and hide the doughnut maker somewhere hard to access!
The same philosophy applies to unhealthy foods - keep the biscuits and sweets in a hard to reach spot (for me the top shelf is totally out of reach) so you have to make an effort to get to them, rather than absent mindedly dipping into the cookie jar.
------------------
Subscribe to:
Posts (Atom)