Maximum Nutrition with Minimum Bother!

WEEK BEGINNING MONDAY 24th JUNE 2019

The foods that give you a hit of everything you need & those that just aren’t worth the fuss.

 What  RDA*  Easy Option   Why Would you
 Calcium  700mg  1pt skimmed (or semi) milk  28tbsp cottage cheese
 Vitamin C  40g  5 strawberries  270 grapes
 Vitamin A  600mcg  Half a medium carrot  23 apricots
 Vitamin D  5mcg  Small 70g grilled salmon steak  13tsp margarine
 Selenium  60mcg  2 brazil nuts  250 pecan halves
 Zinc  7mg  1 small lean rump steak (125g)  9 boiled eggs
 Folate  200mcg  5 asparagus spears  20 tablespoons peas

*RDA for women

Calcium – essential for strong bones and teeth and important for blood clotting and muscle contractions, dairy products are packed with calcium but you need to choose wisely to get you RDA.

Vitamin C – Women need 40mg a day for healthy skin, bones, cartilage and teeth and to keep their immune system strong. Also a powerful antioxidant, vitamin C may protect against heart disease and cancer. It helps the body to absorb iron, so can help prevent anaemia.

Vitamin A – Needed for reproduction, healthy skin, hair and eyes and vision in dim light. This vitamin is also important for your immune system. Experts advise us to eat orange and yellow fruit and vegetable to boost our intake and meet our daily needs.

Vitamin D – Needed for strong bones and teeth and may also protect against heart disease, diabetes, certain cancers, MS and rheumatoid arthritis. We make this vitamin in our body when sunlight hits our skin, but should still aim for 5mcg a day from food. Oil rich fish and fortified margarines and promoted as good sources.

Selenium – This antioxidant protects the body from free radicals that damage cells and increase the risk of disease. Selenium is also essential for healthy immunity and makes thyroid hormones that control metabolism.

Zinc – Essential for normal growth, enzyme function, wound healing, fertility and keeping your immune system strong.

Folate – This B vitamin makes red blood cells, keeps the nervous system and may protect against birth defects such as spina bifida. Green vegetables are a good source.

REV UP YOUR METABOLISM – WEEK BEGINNING MONDAY 17TH JUNE 2019

Energy metabolism or metabolic rate. You hear these terms all the time. But what do they mean?

Energy metabolism is the process of converting the energy we get from food into the energy we use for normal body functions, keeping warm and moving. Metabolic rate is essentially the speed at which we use this energy and burn calories, or the rate at which your body's motor is running.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" would run even if you stayed in bed all day and did nothing.

Basal metabolism can account for about 75 percent of the calories you burn on a daily basis and is at least 1200 calories in most people, but can be over 2000 in some. This depends mostly on your sex, weight, muscle mass and height.

The good news is that there are several ways that you can really rev up your metabolism. The more of these you're able to incorporate into your life, the more you'll boost the number of calories you burn per day. The more efficient you are at burning calories, the easier time you'll have dropping the extra pounds.

So get your motor running with these ten tips to rev up your metabolism:

1. Always eat breakfast! Skipping breakfast sends the message to your body that you're "starving" because you haven't had food in 8 or more hours. As a protective mechanism, your metabolism slows down. Food fuels your metabolism.

2. Never eat less than 1,200 calories (5016 kJ) per day! Fewer calories are usually not enough to support your basal metabolism, so they slow your metabolism.

3. Snack! Snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what - and how much - you eat.

4. Do some type of aerobic exercise -- walking, jogging, swimming, stationary cycling, aerobic dancing, etc. - on a daily basis and preferably in the morning. Our bodies were designed to be active on a daily basis, not just once or twice a week. When we are, our metabolism soars. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more.

5. Build your muscle with weight training three days per week. Toned muscles send your metabolism through the roof.

6. Look for situations to be active. Park as far from the shop as you can rather than looking for the closest parking spot. Use the stairs rather than the lift. Look for the "hard" way to do things.

7. Avoid alcohol. Alcohol depresses your metabolism and stimulates your appetite.

8. Avoid the three P's: Pills, Powders & Potions. People who try quick-fix weight loss usually end up devastating their metabolism. There are NO quick fixes!

In The Can! – Week beginning Monday 10th June 2019

In the Can!

Healthy Eating doesn’t end with fresh food, time to put canned on the menu!

Many of us think canned food lacks flavour and nutrition, but this isn’t true. Canned foods are an easy way to boost your vitamin and mineral intake. Food is cooked in the can once it’s sealed which locks in the nutrients and gives a long shelf life without preservatives, better still, it’s cheap and convenient.

So let’s start with the all important 5-A-Day! What is a Portion..?

v3 heaped tablespoons of sweetcorn or peas or carrots or baked beans

v4 heaped tablespoons of green beans

v7 asparagus spears

v2 plum tomatoes

v3 heaped tablespoons cherries or fruit salad or mandarins

v6 apricot halves

v8 grapefruit segments

v2 peach halves (or 7 slices)

v2 pineapple rings (or 12 chunks)

v6 prunes

v20 raspberries

v5 rhubarb chunks

So next time your fruit bowl or vegetable rack looks a bit sad, have a search in the kitchen cupboard, who knows what you might have stashed in there!

Food in the 1950s – Week Beginning Monday 3rd June 2019

Food in the 1950s

A light hearted look at days gone by...

  • Pasta had not been invented
  • Curry was an unknown entity
  • Olive Oil was kept in the medicine cabinet
  • A takeaway was a maths problem
  • Bananas & oranges were for Christmas
  • All crisps were plain
  • Vegetables were – spuds, peas, carrots and cabbage, anything else was regarded as being suspicious
  • A Big Mac was something we wore when it rained
  • Leftovers went in the dog
  • Eating Raw fish was called poverty not Sushi
  • Garlic was used to fight vampires not to flavour bread
  • Water came out of the tap and anyone who suggested bottled water for £1 per bottle would have been a laughing stock
  • Food hygiene was all about washing your hands before meals
  • We brought milk and cream at the same time in the same bottle
  • Soup was a main meal
  • Salad cream was for dressing salads, nothing else was available to dress them with!
  • A ready meal came from the fish & chip shop
  • Frozen food was called ‘ice cream’
  • If we had eaten bacon lettuce and tomato on the same sandwich we would have been certified
  • Turkeys were definitely seasonal
  • The tea cosy was the most efficient energy saving device in the kitchen
  • Coffee was only drunk when you ran out of tea, it was called camp and came out of a bottle
  • Healthy food consisted of anything edible
  • The only thing NOT allowed on the table in the 50’s....ELBOWS!

We’ve never had it so good eh!

Stress Awareness – Week Beginning Monday 29th April 2019

  • April is National Stress Awareness Month so I just wanted to highlight the importance of dealing with your stress as it can impact on your weight loss.
  • Some people lose weight when they are stressed and some people put on weight when they are stressed; either way it is not good for your health.
  • When you are stressed the body releases the hormones adrenaline and cortisol.
  • Traditionally stress (and the release of these hormones) is related to legging it from a sabre-tooth tiger not because your child has just carved their name into your coffee table or because your 16 year old daughter has just announced she wants to be a dancer in Vegas.
  • Because of this your body has evolved to crave energy dense foods like chocolate or crisps at stressful times to help you RUN.
  • Now back when you had to leg it from the sabre tooth tiger you would have burnt off the calories but now when you’re telling Freddie to sit on the naughty step or explaining to your daughter that all that glitters isn’t gold in Vegas, you don’t burn as many calories.
  • By being aware of this it may help you to stop before you stuff yourself but it may also help you to understand WHY you are not losing weight.
  • Don’t stress yourself out further by getting upset that you’re not losing weight. Take a step back and take a deep breath. Keep exercising. Talk to your instructor.
  • If you are stressed remember these important stress reducing tips:
  1. Exercise reduces stress levels and burns calories at the same time.
  2. Connect with people – a problem shared is a problem halved.
  3. Have some “me time”. Set aside some well-deserved time for yourself.
  4. Avoid unhealthy habits like alcohol, smoking or caffeine.
  5. Look for the positives in life. Work out the things you’re grateful for and remind yourself of these regularly.
  • For more information on stress visit www.nhs.uk

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