Category: Food and Eating Well

In my last blog, I talked about how adopting the Mediterranean diet can help to prevent degenerative brain problems like Alzheimer’s, however there are many more health benefits to following this diet. By Mediterranean, this can be Greece, Spain, Italy and Portugal. The one thing that all these countries favour is the use of fresh, seasonal and local foods. The health benefits include; a lower risk of cancer, cardiovascular and heart problems, obesity, diabetes and longevity. It fact its less of an actual diet than a lifestyle, but the basics are: a high intake of fresh fruit and vegetables with nuts, legumes, cereals, olive oil, fish and poultry, A low intake of dairy, mainly yoghurt and a low intake of red meat, processed meats and sugar, Red wine is consumed in a low quality and often mixed or drunk with water.(Flavonoids and antioxidants in red wine can reduce heart disease )

Although fast foods have spread worldwide, McDonalds has a lot to answer for, in the main many aspects of the traditional diet are followed. Sardina, in Italy, has the oldest European population. Many vegetables like Tomatoes and Red Peppers sum up this diet to us, these also have beta-carotene, antioxidants that convert to Vitamin A, which helps to fight against free radicals, which benefits skin, eye health and general wellness. Combining these foods with olive oil, nuts and seeds can help the absorption. Oily fish, sardines and shellfish can help you to keep sprightly.

You only need to shop on market day to see the wonderful variety of fruit and vegetables sold; Tomatoes, peppers, onions, eggplants, leafy greens, carrots, courgettes, melons, apples, peaches, cherries, oranges, lemons and apricots alongside spice stalls and an array of olives, to understand the love of food and cooking is very much from the heart. (In my travel blog, I have given local recipes which I have very much enjoyed eating)

A diet low in saturated fats and high in mono-unsaturated fats helps to avoid high cholesterol and heart problems. Unsaturated fats are olive oil, avocados, almonds, cashews and pumpkin seeds. Saturated fats are in most junk foods and processed meals. Avoiding or reducing the use of butter, fatty meats, cream, biscuits, cakes, ice-cream and chocolate helps lower the amount of saturated fat in your diet.

Scientists feel that the most damaging aspect of the western diet is too much Omega 6 is consumed and too little Omega 3. So, having a healthier balance between Omega 3 and Omega 6 fatty acids is linked to preventing degenerative brain problems and heart disease. Omega 3 is in salmon, mackerel, anchovies, sardines, eggs and flaxseeds, whilst Omega 6 is in soy beans, corn, meat, poultry, fish and processed cooking oils. Once again highlighting the improved diet of Mediterranean countries. Eating seafood once or twice a week would help to give a better balance, as well as replacing meat a couple of times a week.

Legumes like beans, chickpeas and lentils are key ingredient in many stews and this are been used more now in the UK often to replace a meat-based meal.

Cakes, biscuits and sugary desserts feature much less in a Mediterranean diet with natural sugar from fruit and honey used more than adding sugar. Its much more of an occasional treat rather than an everyday food.

I thank that food is seen as much more, living to eat rather than eating to live.

Striving to live with nature and the land and sharing this with loved ones, eating together as a family is a strong part of a culture which has been the same for many years and I do hope continues to be for many more years.

A bit of an Oxymoron this one. (Two words that don’t go together) Prior to lockdown I had a change of diet, I have had a knee injury for a while and been unable to exercise so had put on some extra weight. I decided I needed to make some improvements to my diet and hopefully lose a stone in weight.

As soon as I even mention the work diet, I suddenly start feeling hungry. Fad diets don’t work and can even be dangerous if too extreme, so I stopped eating sweets, biscuits and cakes and reduced down my bread and dairy (No cheese or cream) consumption. I started making salads for work with lots of Kale and stopped eating processed food, I also ate less fruit. (Even natural sugar should be restricted) It took a couple of weeks to notice a difference, but I did lose weight and started to have lots more energy.

All was going well, until the Lockdown was announced, I managed to go shopping and get in some essentials like Quinoa and greens I could freeze, just in case. As I live with a family member who can’t leave the house for health reasons I can’t either. Having started educating myself to eating in a different and healthy way, here was the challenge to continue doing so under my current restrictions.

I thought that by spending time at home it would be far easier than been out and about and seeing lots of temptation, dear me how wrong was that. Without an everyday routine it is far too easy to focus your day around eating, as it’s the one essential thing that you do plan. It is too easy to eat between meals and been less active than usual adds an extra problem as you are not burning off the calories.

As I mentioned in my last post Breakfast is the most important meal of my day, it is tempting to skip breakfast, but I try to make this more of a ritual as I have more time on my hands. Its very hard not to snack so I have been making smoothies, although some of the goodness is removed from the fruit this way, it’s also a great way of supercharging with seeds, greens and spices as well as eating lots of fruit and vegetables. These can be filling and it’s fun to play with different flavour combinations (only one a day should be consumed). I regard them as my daily treat. Peanut butter, cacao nibs and coconut add some extra sweetness, if like me you are struggling without chocolate.

Drinking too much tea and coffee is also a problem, so I stocked up on Mint and Ginger herbal teas, two of my favourites, I am less likely to need a biscuit than with my usual Earl Grey tea. I have started drinking hot water with lemon, particularly in the morning and at night and staying hydrated with water throughout the day is important. You often eat when you are thirsty.

I must mention we all enjoy an occasional drink and without having to get up early to go to work it could become tempting to drink more than usual, however this is not a great path to pursue as it is important right now to stay as healthy as we can. There may be some health benefits to an occasional glass of red wine but drinking a bottle or two a day is detrimental to your health and your waistline. Some UK charities have serious concerns about the increase in alcoholism. Supermarkets have been unable to deliver food essentials but are still sending out wine, spirits and beer orders, which seems downright irresponsible.

Eating small meals at regular times and drinking water throughout the day and restricting snacking, (a small amount of fruit, seeds or nuts not biscuits) and cutting down on sugar and salt hopefully will help to maintain a sensible weight. I have been trying out lots of new recipes with pulses and plant- based meals and these  freeze well.  Quite a few chefs are giving advice on YouTube and Instagram for quick, easy and wholesome meals so its never been a better time to improve your culinary skills and even become healthy.

At least time spend in food prepartion stops you from eating all the time!

Having a varied diet and eating nutrient rich food is important at all times but during stressful times this becomes vital. When we are under pressure, eating often becomes an afterthought as we reach for junk food or a quick fix like crisps, often eating quickly at our desks or even worse on the way to the next meeting. Eating slowly, even grazing, simple easily digressed foods like salads and cooked fresh vegetables in small portions would be much better for you. These can still be delicious but work with the body not fight it.

I am not a chef or a nutritionist, but have taken advice from both, most of what I know, I have learnt from getting it wrong. Any extreme diets should only ever be taken under medical or trained supervision. However, I can offer a few small tips, which have worked for me and my friends.

We often crave the wrong foods (I know I do) like high calorie cakes and snacks high in sugar and salt. But these highly processed foods are not recognized by the body so cannot be broken down which leads to digestive complaints and food intolerances as well as weight gain. Caffeine is addictive we all know that, but it also is dehydrating so the more of it you drink the more dehydrated you become. Staying well hydrated with water or swapping out a couple of your usual tea and coffees with herbal drinks will make a difference. If your intake of caffeine is high reduce gradually rather that stopping overnight unless you were advised to do so, because you can get terrible headaches and even nausea if you stop abruptly.

Stress in the body can be due to nutritional deficiencies so a poor diet could make you more stressed. When digestion is poor you miss out on vital nutrients and become malnourished. Digestion needs energy and when your energy is focused elsewhere food can only be partially digressed, allowing toxins to build up and cause bowel problems like IBS and constipation.

Eating better will not take away the stress but having a diet that makes you feel better from the inside out and gives you energy is a great tool for combatting the stress in your life and cooking in itself is stress- relieving and enjoyable. Making your own meals can be cheaper and processed foods contain hidden sugar and salts. By batch cooking you can fill your freezer and fridge with healthier meals that can be reheated when needed.

There are some great books and online websites to help you find recipes to follow: I like Michael Mosley, Deliciously Ella, Joe Wicks, Grizzi Erskine and the BBC good food guide but there are plenty more to explore.

I have been a vegetarian on and off since I was a teenager, so I do know that there are some positives and negatives to following this diet and whether to eat meat or animal products is a personal choice. However, when the body is stressed, meat, particularly red meat, can become very hard to digest so reducing the amount of meat or swapping some meals with a high protein source like Quinoa (this deserves its own post) or trying a plant- based meal can nourish the body and assist in healing.

One of the most important meals of the day is breakfast and taking time to enjoy this time is very important. Slow releasing Carbohydrates, with a small amount of protein and some healthy fat will keep you full for longer and less likely to crave biscuits or sweets mid-morning. I tend to start my day with Porridge, oats or Quinoa with either chia seeds, flax seeds, goji berries, kiwi, blueberries, banana, apple, sunflower seeds, coconut, dates, prunes, Greek yoghurt and honey. I try different combinations to supercharge my morning. Eggs can also be a great start to the day.

Home- made soups are perfect for lunch and adding pulses like Lentils, Pearl Barley or Butter Beans give extra protein, fibre and complex carbohydrates. In warmer weather Hummus is very easy to make and has many variations just add carrot sticks, celery, an apple and oatcakes. A light evening meal like grilled chicken or fish with salad or vegetables not taken to late in the evening finishes off the day. ( Eating late at night can cause problems with digestion and stop you from sleeping)

I remember meeting a nutritionist several years ago who recommended eating only boiled brown rice and a small amount of steamed vegetables as a suitable diet and thought at the time it was hardly an encouragement to eat healthier food as it sounded very unapealling. Today we see a colourful array of varied ingredients which make up tasty food that we love to eat and our body’s love too.

I will post some of favourites for you!

I have written about this before in my previous blog, but today this is even more important than ever particularly with food.

http://bespokeforlifeandstyle.blogspot.com/  to view other articles.

Because of the closure of restaurants and hotels many local food producers have lost their clients, but farming still has to continue; crops have been grown and animals reared etc. To combat this many have started selling food boxes directly to customers rather than just to businesses. This is a great opportunity to try seasonal, local produce and also champion local companies. Small farm shops and local shops are also still trading as well as supermarkets. This also encourages us to think seasonally rather than expecting to purchase the same foods all year round. We have got into the habit of eating summer fruits and vegetables in winter, these are grown under polytunnels even in countries like Spain. It is quite shocking to see how many blight the landscape and beautiful vistas.

Our ancestors ate seasonally, often growing their own fruit and vegetables. Is it not more interesting and healthier to vary our diet?

If you look online in your area you will be able to see who can deliver to you. Why not try it?

I have for several months been going to a set of talks at Neals Yard about diet and nutrition. I have always tried to have a well-balanced diet but I do have a sweet tooth and drink large amounts of Tea, so there was room for improvement!

During the talks, our wonderful advisor Becks, explains about digestion and why some foods are beneficial, we also find out what harm certain foods cause to the body. (This was a real eye-opener) We do know that sugar and salt and processed foods are not our friends but don’t actually know why that is the case and why we should drink more water.

I am much more informed now; we got to try some foods and drinks like Kefir, Kombucha, green smoothies and sugar-free treats, I found that a small amount of dark chocolate ( not several Bounties) can even have some benefits. Soaking dried fruits and nuts can aid digestion and that even a light sprinkle of Chia Seeds or Linseed on your porridge in the morning can make a difference.

Now whilst, I can’t say that I loved everything I tried, I do have to say I was pleasantly surprised and I have introduced many new things into my diet. I have even bought a Nutribullet blender and make my own smoothies, which are much tastier and healthier than the shop brought version and Green smoothies: using Kale or Spinach, after a bit of trial and error can be great!

Book shops are crammed with books on clean living and detox diets, but many of these can be very extreme and often difficult to achieve if you have a job and don’t have hours available to shop for and prepare food.There are alot of mixed messages about what healthy eating is and it can seem very confusing. We were advised that small steps are better than large changes. Strict detox regimens should be under observation as you can become very unwell. Drinking more water, reducing salt,sugar, caffeine and alcohol and adding more vegetables to your diet would be a good start, particularity if your current diet is highly processed.

I have been replacing cups of tea with herbal drinks and in the morning and evening I drink hot water with lemon. I still love my cups of tea but enjoy them more than before as less frequent so they are more of a treat. It helps as my colleagues have been going to the same talks so we have all been encouraging each other and have been trying different herbal teas and swapping our unhealthy snacks.

It is a move towards a balanced, enjoyable diet of wholesome, natural food and away from processed foods which can be lacking in key nutrients and lead to poor energy levels.

Drinking more water was the biggest challenge but adding a slice of lemon or cucumber did help and I have noticed improvements from just this small change. I have started to prepare more food myself, it has taken more thought and planning but it is quite exciting to try new things. Why not have a go!

Enjoy x