Apples and Peanut Butter

Forget expensive anti-aging creams, serums and beauty treatments, here’s your £5 ticket to younger looking skin…

A good friend whipped up this delicious strawberry, cherry and passion fruit juice for me on the weekend.  After noting the abundance of anti-aging nutrients in the (very simple) ingredients list, I just had to pass it on!

Strawberry, cherry and passion fruit juice

• 25 strawberries, hulled
• 25 cherries, pitted
• 2 passion fruit, cut in half

Press alternate strawberries and cherries through a juicer.  Scoop out the passion fruit flesh and seeds and add to the juice.  Stir and drink immediately.

Why’s it anti-aging?

Strawberries are one of the highest sources of antioxidants associated with skin health, they protect skin elasticity by supporting collagen production (helps skin stay wrinkle free!).

Cherries contain concentrated antioxidants too, and these ones have a protective and regenerative effect on collagen.

Passion fruit seeds and flesh provide texture, fibre and vitamin C to promote youthful looking skin.

… I don’t think there’s a better reason to resurrect your juicer from the back of the cupboard!

Here’s a thought… the best human diet is the one to which we are best genetically adapted.  Or is it?  The Palaeolithic Diet is purported to be the world’s healthiest diet, supported by scientific evidence and many real-life triumphs.  So, what’s it all about?

The basic premise of the Palaeolithic (spelt Paleolithic in the US and commonly referred to as “Paleo”) Diet is that our genetic composition hasn’t substantially changed in the last 2 million years, but mass-agriculture and industrial age food have significantly changed our diets.  There’s a very real “evolutionary discordance” between our modern diet and the hunter and gatherer diet of our ancestors, who existed primarily on lean meats, seafood, fruits, vegetables and nuts.

The principles are pretty straightforward, if not a little controversial.  Here are the basics:

1. Palaeolithic people hardly ate cereal grains (they were considered “starvation food”)
2. Palaeolithic people ate no dairy food (they had few or no domesticated animals that could be milked)
3. Palaeolithic people only ate refined sugar in the form or honey (when they were lucky enough to find it)
4. Palaeolithic people didn’t add salt their food
5. Palaeolithic people consumed lean animal foods regularly (they had a fairly high protein intake)
6. Palaeolithic people ate lots of natural non-starchy carbohydrates in the form of fruits and vegetables (all high in fibre)

Depending on your own dietary preferences and requirements, you’ll probably find holes in this kind of diet pretty quickly!  (I’ve made some personal recommendations below.)  But an increasing number of people are some very impressive health benefits, including:*

• Freedom from acne
• Improve athletic performance
• Slow the progression of autoimmune diseases
• Reduce or eliminate the risk of diseases such as cancer, heart disease, diabetes, and other lifestyle diseases
• A longer, healthier, more active life

This all sounds fantastic, and if only it was that simple!  But, I think, the reality for many people will be that maintaining the Paleo Diet is tricky, frustrating and inhibiting.  I also think it’s possible to achieve many health benefits with some simpler and less drastic changes.

DON’T cut grains completely, whole grains are a fantastic source of low burning energy, they’re high in fibre and contain many vital nutrients.  DO cut refined grains though!

DON’T cut dairy, it’s a great source of calcium, protein and vitamins A and B12.  DO include 2-3 servings a day of varied low-fat dairy.  E.g. skim milk with breakfast, cheese on crackers at lunch and a pro-biotic yoghurt for desert.

DON’T forget that honey is a fantastic natural sweetener and that there are many varieties (i.e. tastes!) to choose from.  DO remember you are allowed the occasional treat though, so enjoy products containing refined sugar in moderation.

DON’T up your protein intake from lean meat alone when there are other great sources, like nuts and seeds, pulses and eggs.  DO choose lean meats and trim any visible fat of meat before cooking.

DON’T cut starchy carbohydrates completely, foods like sweet potato, yams and even potatoes have their place in a varied diet.  DO be wise to the GI and GL of your favourite starchy foods, and include them in your diet accordingly.

There certainly is plenty of food for thought in the Paleo Diet principles, so I welcome your comments on this one!  Paleo Diet is a great source of more information, if you’re interested.

All the best,

Jill

* As published by Paleo Diet, on their website.

Earlier in the week I wrote about immunity boosting foods.  A poorly functioning immune system will quickly make itself known – lowered immunity can increase vulnerability to cold and flu bugs, as well as passing infections, and lead to digestive problems, fatigue, aching joints, muscle weakness and poor skin.

Stress, smoking, excess alcohol and caffeine, and drugs (medicinal and recreational) are also enemies of your immune system.  So, aside from eating a healthy diet, there are other steps you can take to boost your immunity.

Try exercising more: It encourages the flow of lymph around the body (lymph carries immune cells), stimulates circulation and improves the supply of oxygen to the body’s organs.

Get happy: A positive outlook and good social network can’t be overestimated.  Many studies have shown that laughing, being optimistic and sharing a joke with friends can boost the immune system!

Get plenty of sleep: Adequate restful sleep helps to restore your body and mind.  During deep sleep, the body release potent immune-enhancing substances that strengthen immune function.

Exposure to natural daylight: Sunlight is the primary source of vitamin D, which boosts the immune system and helps fight autoimmune diseases.  It increases the level of oxygen carried around the body, helps induce a healthier and more restful sleep, and can it reduce the symptoms associated with depression and anxiety.   (Please ensure you take the appropriate precautions – e.g. sun block – before spending time outside in the sun!)

And above all, try to cut-out, or at the very least cut-back, on cigarettes and excess alcohol (I shouldn’t have to list recreational drugs here, so I won’t).  The best diet in the world won’t help if you’re putting these toxins in your body too.

Good luck!

In reply to Paddy’s question, a tip-top immune system is essential for good health.

Luckily, it’s proven that the nutrients present in the foods we eat really can help to strengthen the body’s natural defences, give us protection against infection, disease and allergies, and slow down the aging process.

To keep your immune system healthy and in balance, it’s vital to eat the right foods. But what are they? Look for foods that are:

• Rich in vitamins A, B complex, C and E
• High in minerals, including zinc, selenium and calcium
• Contain omega-3 and 6 fatty acids
• Protein rich
• Full of fibre

There are plenty of immunity boosting foods we all know about – oranges, blueberries, tomatoes, cranberries – so here are 5 of my favourites. They may be less well-known but they’re definitely not less effective!

Beetroot

Has long been prized for its medicinal qualities. It’s a useful detoxifier, blood purifier, and is rich in lots of nutrients (folate, iron, manganese, potassium, fibre, and protein) that are crucial for good immunity. Beetroot enhances the production of disease-fighting antibodies and improves the supply of oxygen to cells.

Curly kale

Is bursting with vitamins and phytochemicals that block cancer-causing substances, suppress cancer cell division, stimulate detoxifying and repair enzymes. Curly kale is packed full of B-vitamins, which help your immune system mop-up invader cells, flavanoids, which stimulate immune response, and iron and zinc, which boost immunity.

Lentils

Are a staple in many countries. Rich in B-vitamins, iron and selenium (a powerful antioxidant that helps produce antibodies), they boost the immune system and help maintain healthy blood. Along with all pulses, lentils contain powerful anti-cancer phytochemicals (see my earlier post for the Top ten things you never knew about pulses).

Salmon

Is an excellent source of omega-3 fatty acids, which are crucial to a healthy immune system (they regulate the activity of white blood cells and have anti-inflammatory properties). Salmon is rich in antioxidants and vitamin A, which helps keep the blood and nervous system healthy.

Bio-yoghurt

Live or pro-biotic yoghurt is an immune saviour! One pot of live yoghurt a day helps balance lactobacillus and bifida bacteria in the gut. This prevents “bad” bacteria from taking over, which can happen as a result of stress, bad diet or antibiotics. A healthy gut that’s teeming with “good” bacteria helps the body fight off infections and allows the effective absorption of other immunity-boosting nutrients.

Apart from eating a healthy diet, there are plenty of other lifestyle changes you can make to boost your immunity. Check back later in the week for more info!

All the best.

Are you biologically younger, older, or the same age as your calendar age?

Sometimes – usually about three-quarters of the way through a long run – this question pops into my mind.  It’s usually followed by questions like “Is this making a difference?” and “Is it really worth it?”

So, while I’m normally pretty sceptical of online quizzes concerning your health, I’m very curious to know whether you can put a figure (in this case, years) against the total effect of maintaining a good diet, getting enough exercise, and generally looking after yourself.

I came across Real Age’s online test today, and with 15 minutes to kill it was a lure I couldn’t resist.  Not only is it free, but you’ll get a list of what’s making you younger or older so that you can start making changes today.  The range of questions is comprehensive – they cover general health and illnesses, dental care, diet, exercise and lifestyle choices in detail – which is possibly why this test feels more credible.  Like most things though, what you put in will affect what you get back, so be as honest about your answers as possible!

It turns out that my biological age is 3.2 years younger than my calendar age (hooray!), which is something I’ll be reminding myself of next time “healthy living” feels like a chore.  And how can I help make my biological age younger?  Well, here’s my slightly surprising personal To-Do list:

Floss more – flossing breaks up the bacteria between your teeth, so it’s one of the most important things you can do to prevent periodontal disease and needless aging.

Boost my vitamin E intake – vitamin E is an antioxidant that acts as an anti-aging agent.

Get my blood pressure and cholesterol level tested – monitoring your blood pressure and cholesterol levels regularly means you can keep track of any fluctuations.

Get a dog – yep, you read right!  For many people, having a dog reduces stress, and it’s also a great way to increases your physical activity levels.

If you’re remotely interested in your health, fitness and general wellbeing, I challenge you not to be interested! Find your own biological age here, courtesy of RealAge.  Let me know how you go!

My first nutritional New Year’s resolution was to drink more water, and I bet I’m not the only one struggling to down 2 litres a day!

While water really is the best choice for quenching thirst between meals – it’s calorie free and contains no sugars – there are plenty of other drinks that you can count towards your 2 litres.

Sparkling water with a slice of lemon or lime is the easy alternative if you don’t like the taste of plain water.

Fruit squash can also be used to flavour plain or sparking waters, just look for low or no added sugar options

Milk contains essential vitamins and minerals (such as calcium), but choose semi-skimmed or skimmed milk over full-fat versions.

Fruit juice and smoothies can also contain lots of vitamins, especially vitamin C.  A 150ml glass of fruit juice also counts as one of your five a day, just be sure to check the amount of sugar and actual fruit juice content.

Tea and coffee contain polyphenols (important antioxidants) that have been shown to have benefits for your heart.

There are also a few tips and tricks for incorporating more fluid into your diet.  If you’re drinking the bare minimum at the moment, just try one or two changes to start with.  Make sure you choose from all the fluids that count towards your 2 litres for maximum variety.

• Have a glass of water as soon as you wake up
• Find time for regular drinks during the day, the perfect excuse for a tea break!
• Have a glass of water with every meal
• Up the amount fresh fruit and vegetables, some have a high water content (sneaky)
• Keep a bottle of water handy when out and about
• Don’t even think about exercising without a bottle nearby

Always bear in mind that alcohol dehydrates your body, so if you’re planning a night out then try to drink more before and after to combat the its effects.  Your body will let you know if you need it later, via the symptoms of a hangover!

Now, where’s my cup of tea…

Some people religiously choose organic produce.  Others see it as a celebrity trend or “luxury” purchase (read: waste of money).

For most of us, I suspect there’s a degree of ambivalence.  So, I’m going to start with a quote taken from “Anti cancer: a new way of life” (Dr David Servan-Schreiber, full publishing details below).

“Whatever befalls the Earth befalls the sons of the Earth. If men spit upon the ground, they spit upon themselves.”

This is a simple yet potent message, and one that’s a useful guiding principle when contemplating organic fruits and vegetables.   Without getting into the nature and extent of contamination that can affect mass-produced produce in the modern world, it’s possible to classify fruits and vegetables into two groups.

More susceptible to contamination – you should choose produce from organic sources where possible

Fruits: apples, pears, peaches, nectarines, strawberries, cherries, raspberries, grapes

Vegetables: peppers, celery, green beans, potatoes, spinach, lettuce, cucumbers, squash, pumpkin

Less susceptible to contamination – the benefit of organic produce over non-organic is barely discernable

Fruits: bananas, oranges, tangerines, pineapple, grapefruit, melons, watermelons, plums, kiwi, blueberries, mangoes, papaya

Vegetables: broccoli, cauliflower, cabbage, mushrooms, asparagus, tomatoes, onions, aubergines, peas, radishes, avocadoes

Before we all panic, any contaminants (such as pesticide) should only be present at trace levels in mass-produced fruit and vegetables – levels that the Food Standards Agency have deemed acceptable.

Regardless, it’s much more important you eat fresh fruit and vegetables for their nutrient, antioxidant and phytochemical anticancer properties, even though they could contain trace levels of contaminants.   Just bear the above lists in mind next time you’re at the supermarket!

All the best.

“Anti cancer: a new way of life”
Servan-Schreiber, Dr. David (2008), Penguin Books

Wow, it’s that time of the year again!  After a month of eating (3 course meals, no less), drinking (white wine, red wine, mulled wine, please no more wine!), and more mince pies than would be considered healthy for any human – the 1st of January can’t come around soon enough.

In thinking about what I’d like to achieve in 2010, it was inevitable that some nutritional New Year’s resolutions would be made.  So, in the hope of inspiring some similar goals, I’ve written them out for you (this has the added benefit of me not being able to renege on any of them).

Drink more water

I do try, but I’m sure I rarely hit the recommended 2 litres a day.  In 2010, I’m going to start the day with a pint of squash. I’ll fill my 1.5L bottle with water first thing, even before I check my emails.  And I’ll drink another 2 pints of water or squash at home in the evening.

Control my boredom/stress/happy snacking

I’ll snack for any reason!  I also have very little self control, so when I start eating something yummy, I find it very tough to stop.  In 2010, I’m going to try keeping a food diary to get a good picture of when I snack and what’s triggered it.  I’m also going to research ways of managing my “emotional eating”.

Pay more attention to my protein and iron intakes

As a vegetarian, meeting the daily requirements for protein and iron (plus a whole host more nutrients) can be tricky.  This year, I’ve probably not given it enough consideration.  In 2010, I’m going to up my intakes of eggs, seeds and nuts, and tofu in particular.

Be more mindful of seasonal produce

Most fruits and vegetables are not in season the whole year.  So that we can enjoy strawberries in March, they come to us from Kenya and are artificially ripened on route (at a great health and carbon cost!).  Choosing seasonal produce is a fantastic way of ensuring you get the widest variety of nutrients possible.  In the UK, the following foods are in season:

Spring – broccoli, spinach, watercress, asparagus, rhubarb
Summer – tomatoes, salad leaves, courgettes, berries, apricots
Autumn – aubergine, beetroot, butternut squash, apples, pears
Winter – apples, brussel sprouts, leeks, cauliflower, celery

Eat a lighter dinner

Hands up: I’m guilty of having a big dinner after 8pm on most days.  This doesn’t give my body much time to digest the food, and all those calories then need to be stored before they can be used. In 2010, I’m going to have:

A good breakfast – whole grains and fruit
A substantial lunch – protein, carbohydrates and vegetables
A lighter dinner – Low GI carbohydrates or light proteins, and vegetables (especially soups)

Have one day off a week

I’ve been playing with this concept for a while and it does seem to work.   The idea is that for 6 days of the week week, I do my best to do my best.  And the 7th day?  Well, I can’t tell you how much I enjoy a guilt-free Sunday nut roast PLUS sticky toffee pudding at the pub with friends!

Actually, scrap that, I’m starting these on January 2nd!

I hope you see 2009 off with a wonderful celebration, and here’s to a bigger and better 2010!

Jill

There’s been much hype about pomegranates to date – they’ve long been hailed as a super food – but scientists at Kingston University have found another significant new use for this humble red fruit.

After a 3 year study, researchers from the School of Life Science department were able to develop a topical ointment to treat MRSA and other hospital infections.  The ointment, which combines pomegranate rind with naturally occurring metal salts and Vitamin C, successfully attacks a range of drug resistant microbes.

The use of foodstuff and natural ingredients in the ointment means your body should be better able to cope with application, and you’re less likely to experience a major side-effect. No wonder it’s being labelled a significant development!

Ointment aside, the list of health benefits associated with consuming pomegranates is pretty impressive.  Here are a few reasons why they should make an appearance on your shopping list each week:

• 200mls pomegranate juice provides a third of your daily Vitamin C requirement
• They’re a good source of Vitamin B5 (pantothenic acid), potassium and antioxidant polyphenols
• They may inhibit viral infections in the body
• Pomegranate seeds are high in fibre and unsaturated fat (good fat)
• Pomegranate extracts have antibacterial effects against dental plaque

Pomegranate juice is undoubtedly the easiest way to reap the benefits, but they’re also a surprisingly versatile cooking ingredient!  Try using pomegranates:

In a salad – with quinoa, goats cheese, pine nuts and herbs
As salad dressing – with garlic, lemon juice and olive oil
As a dip – with olive oil, chickpeas, lemon, garlic and chillies (pureed)
With basmati rice – along with coriander seeds, cumin and flaked almonds
In ice-cream – yum, yum, yum!

These recipes and more can be found on the BBC Good Food site.

Pomegranates are in season in the Northern Hemisphere from October to February and from March to May in the Southern Hemisphere.  At the supermarket you should look at the skin of the fruit, which should be thin, tough and unbroken (this means the flavour is well developed).

Enjoy!

Aren’t they just beans???  Well, not really.  Here are the top ten things you never knew about pulses…

1)  A pulse is an edible seed that grows in a pod on plants belonging to the leguminosae family (legumes).

2)  “Pulses” include baked beans, red, green, yellow and brown lentils, black eyed peas, garden peas, runner beans, chickpeas, broad beans, kidney beans, butter beans and soya beans.

3)  They are a low-fat source of protein, fibre, vitamins (B-vitamins and vitamin C) and minerals (iron and calcium).

4)  The fibre found in pulses may help lower cholesterol, making them good for your heart.

5)  3 heaped tablespoons of pulses counts as 1 portion of your daily fruit and vegetables.

6)  The iron in pulses is harder for the body to absorb than the iron from meat, so always try to have extra vitamin C with pulses (e.g. orange juice, peppers or dark green vegetables).

7)  Pulses are great at taking on other flavours, which makes them very versatile ingredients (e.g. garlic, ginger, curry, meat, etc).

8)  Whether you soak your own pulses or buy them pre-soaked, always discard the soaking water and rinse the pulses before cooking.  Why?  It helps reduce the, er, flatulence some people suffer when eating pulses!

9)  In spite of its common name, the peanut is not actually a nut… it’s a legume (and a pulse)!

10)  The soya bean is considered a “super food” – it’s the only plant product to contain complete proteins and soya beans are cholesterol free, low in saturated fat, and are rich in many vitamins, minerals, antioxidants and phytochemicals.

Want to know more?

BBC Get Cooking – Pulses and Soya Information

Food Standards Agency – Pulses, Seeds and Nuts

The Vegetarian Society – Pulses Information Sheet

Or, of course, you can always get in touch via the Ask Me page.

All the best!