I often get asked how to make balanced meals ahead of time. This video shows you how to make a well-balanced bolognese sauce with the right amount of protein and vegetables ahead of time. Just add pasta!Watch the video
Read more “If you are suffering with an eating disorder, have hope”
I’m now in earnest starting a YouTube channel!
I know. I’m a bit late to the party. But if you aren’t partied out, please come and have a look around and subscribe! Here’s my first video right now!
The gut, or digestive tract, is an organ that digests our food in several stages. As part of digestion it takes all the useful parts from the food we eat and absorbs them so our bodies can make use of them in the constant act of staying alive. It links with other organs like the liver, and pancreas; and it protects from poisons; stores and transports nutrients; reabsorbs water and gets rid of the stuff we can’t use. It also plays host to many different species of bacteria that live in symbiosis with us. These bacteria have a constant source of food and in return they provide functions such as extracting nutrients, making vitamins and training our immune systems.
Men’s Health Week
It’s Men’s Health Week this week and this year there is a specific focus on waistlines – or as it’s better known, belly fat (as the Men’s Health Forum quite rightly point out). As a dietitian, this is my bag! I love anything that highlights the problems with carrying extra weight around the middle, and there are a lot of problems with it. Heart disease, stroke, high blood pressure, type 2 diabetes, colo-rectal cancers and erectile dysfunction are all much more likely if your waist measurement is above 94cm (37 inches).
Losing some fat around the middle is one of the best ways (after giving up smoking) to reduce your risk of poor health and dying too young. However dieting is notoriously difficult and hardly ever works long term. I have written about this before here and more recently in my book The Low-Fad Diet. I honestly believe that making small changes, without “dieting” can make a huge difference and I see it in clinic all the time. It would obviously be healthier to eat only wholegrains and cut out the bacon completely but that isn’t how things work in real life. If you can just change the portion size or the frequency a bit, you will be making a positive change that is sustainable rather than trying to resist the smell of bacon for the rest of your life.
If you only do one thing to improve your diet, it should be at mealtimes fill half your plate with fruit and veg, a quarter with carbs and a quarter with protein. This could be as simple as switching the baguette for a sandwich and adding an apple. This simple guideline will help make sure you are getting the balance of nutrients right, not overdoing it on the carbs (which get stored as fat around the middle if eaten in large portions), and increasing fruit and vegetable intake.
While it’s really important, belly fat isn’t the only health issue men face. Brita (the water filter people) asked me to work with them on a campaign they were putting together for Men’s Health week highlighting the importance of hydration in men’s health. I talk a lot about hydration as it’s one of the easiest things to change but makes a huge difference to how we feel.
Men’s bodies are about 60% water so keeping properly hydrated is really important. Even mild dehydration can affect mood and energy levels. A European study showed that 72% of men were drinking less than the recommendation to drink 2.5l/d set out by the European Food Safety Agency.
Fluid losses increase when you sweat so when you exercise aim to drink 500ml a couple of hours before you start exercise and around another 200ml every 20mins during. Although you may drink more when you exercise because you are thirstier, you may need to drink double what you lose in sweat to replace these losses. So if you lose 500g in sweat when you exercise, you will need to drink a litre to prevent dehydration. Additionally, muscles are hydrophilic meaning they need a lot of water so if you are dehydrated it’s hard to build muscle. Take a bottle with you when you run, particularly if you are running for more than half an hour. I have a bottle for filtering tap water which I take to Zumba where I respire rather a lot!
If you don’t like the taste of water you can drink other drinks (watch the sugar though) or add sugar-free squash. Use water cooler at the gym or at work, or if you don’t have one, water filter jugs will soften and improve the taste of tap water if you live in a hard water area. Of course Brita have a range of products for just this purpose like the Fill & Go for taking to the gym.
Here’s the Men’s Health campaign from Brita:
Hit Your Hydration Goals
A recent study found that 72% of men drink less than the recommended daily amount. As men’s bodies are made up of around 60% water, it’s really important to make sure those levels are always topped up to increase productivity at work and performance in the gym.
Tip – the BRITA fill&go Active bottle is a great way to ensure you are hydrated on the go – whether it’s a Sunday stroll or you’re pounding the pavements, make sure you’re always hydrated.
You Are What You Eat
40% of men were found to eat less than three portions of fruit and veg a day, with fiber intake being less than two-thirds of the recommended daily allowance.
Tip – Increase fruit and veg to five handfuls a day and switch to wholemeal bread. Including oats and beans in your diet will support general health and digestive systems.
Get On You’re ‘A’ Game
It’s not commonly know that 50% of men have below the recommended daily intake of vitamin A.
Tip – Include plenty of dairy to help boost your immune system and get in key antioxidants
Recent studies have found that 65% of men are overweight or obese which can lead to larger health problems.
Tip – To get the balance right, bulk out half your plate with vegetables and ensure carbs and proteins each cover a quarter of the plate
Mindfulness in Men
Mindfulness is important for everyone, but especially so for men as they often do not speak out with a study finding that 40% of men won’t talk to anyone about their health
Tip – small changes to your lifestyle such as reducing alcohol intake and increasing water intake, getting in some more exercise and eating a balanced diet will all aid this
Gazan, Rozenn et al. “Drinking Water Intake Is Associated with Higher Diet Quality among French Adults.” Nutrients 8.11 (2016): 689. PMC. Web. 8 June 2017.
EFSA Journal 2010; 8(3):1459, Scientific Opinion on Dietary Reference Values for water.
Bean A. (2009), The complete guide to sports nutrition. 6th. A&C Black Publishers: London
Position Statement from the American Dietetic Association (2000)
A lot of the clients I see have been struggling with their weight for a number of years and have tried losing weight on their own, often successfully at first, but always regained the weight and generally more than they lost.Read more “If you just want to lose a few kilos READ THIS!”
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It’s that time of year again! Studying for exams can be pretty consuming all-round and it’s easy to let food slip down the list of priorities, but giving your (or your young adult’s) body the right nutrients can mean the difference between a productive session and a bit of a washout. Here are the main revision nutrition players:
Iron carries oxygen around the body to all the organs including the brain. If too little is eaten it can cause tiredness, lethargy and “brain-fog” – the exact opposite of what you need for focused, alert revision sessions. It is one of the few micronutrient deficiencies that is common in the UK, and among teenagers, girls are most at risk. This is for two reasons: their requirements for iron are higher – double that of a teenaged boy – and girls also tend to eat less iron-rich foods. Iron comes from red meat, beans, pulses, dark green leafy vegetables and fortified foods such as white flour products and breakfast cereals.
Iron from meat is readily absorbed but iron from plant sources requires vitamin C to convert it to a useable form. Adding some fruit and vegetables alongside will aid this process. Iron absorption is hindered by tannins, which are found in tea, and also by calcium so it’s a good idea to separate dairy and iron-rich foods sometimes.
The brain’s favourite energy source is glucose, so carbohydrates are revision nutrition essentials! As the body doesn’t keep large stores of carbs it’s necessary to get them from the diet at regular intervals. A teenager will need about five portions the size of their fist of carbohydrates every day, such as bread, rice, cereals, potatoes or pasta: some at each meal and the odd snack. This helps keep blood glucose levels nice and even, the brain alert, and hunger (and hunger-related mood swings) at bay.
After going all night without food the body needs some nutrients so breakfast is essential. Anything is better than nothing, but some slow-release carbohydrates such as in whole grain cereals and toast or porridge are ideal. Avoid anything with lots of sugar as this can contribute to irregular blood glucose levels. Adding some protein will keep them fuller for longer, eggs on granary toast is the breakfast of kings.
The body depends on good hydration for blood volume and pressure; the delivery of nutrients; and removal of waste products, among other things, so even mild dehydration can cause all kinds of problems with concentration and energy levels. Sipping fluids regularly throughout the day is the most effective way of keeping hydrated, but very sugary drinks may have the opposite effect. Juice is not hydrating, as it tends to draw fluids into the digestive tract rather than the other way around. Thirst is actually not the first dehydration signal. Early signs of dehydration can be quite subtle and non-specific such as fatigue, a lack of concentration and headaches.
Caffeine can be great for sharpening up and giving a boost if the will to study is waning. However if caffeine use causes even a mild degree of insomnia and interrupts sleep patterns, then any benefit is massively outweighed by the sleep deprivation. Caffeine’s peak action occurs about 20 minutes after drinking but it has a very long half-life so it hangs around in the body for about two weeks. This means it is very easy for it to build up even with only two cups of coffee a day.
Snacks are another opportunity to consume some nutrients and also provide a bit of respite in a busy timetable. Go for slow-release carbohydrates like whole grain bread or oatcakes topped with peanut butter, hoummous or cream cheese to boost the nutritional value. Vitamins and minerals found in fruits and vegetables are used as catalysts and co-factors in nearly every process in the body so snack time is a great time to squeeze in another portion. A lower-sugar cereal bar is great for keeping in a bag for revision sessions outside the house and is much better than a sugary chocolate bar from the café or vending machine.
Nerves can play havoc with the digestive system and sometimes its difficult to face eating, so go for whatever you can manage. Try to stick to small meals and top up with snacks. Keep well hydrated and always take water into the exam room with you. When it’s over, you can cut loose and eat whatever you want, food is about celebration as well as nutrients!