Perfect Peanut Butter Cookies.

I had a random urge to bake this afternoon, so I thought I'd turn to an old favourite, and make the recipe a little more virtuous! Once again, here's just a few reasons why these cookies are healthIER than many others :
- I have used rice flour instead of normal, which is wheat and gluten-free

- Soya butter instead of regular
- They contain only agave nectar, and no sugar
- The chocolate is gluten and lactose-free

Brilliant! Get baking!

Ingredients

120g soya butter

150g agave nectar

1 large egg

110g peanut butter (smooth or crunchy, depending on your preference)

1/2 teaspoon vanilla essence

200g rice flour

50g dark chocolate, chopped

1/2 teaspoon salt

1 teaspoon baking powder

1) Preheat your oven to 180 degrees centigrade, 350 degrees fahrenheit. Line a baking tray with baking parchment

2) Mix together the soya butter and agave nectar until combined. Don't worry if it's lumpy, the mixture will smooth out later.

3) Add in the egg,vanilla extract and peanut butter, and mix until smooth

4) Sift in the flour, salt, baking powder and add the chocolate. STIR in and be careful to not over-mix it, or the peanut butter will make the dough oily.

5) Scoop small amounts of themixture onto your baking tray, and flatten with a fork. Leave space in between the cookies for them to spread as they bake.

6) Bake for 10mins, leave to cool, then munch! Or if you're like me, eat them straight out of the oven!

If you find that you want them to be a bit sweeter then simply add more agave nectar - I was a bit conservative with the measurement here as I was experimenting. Hope you enjoy them!

Nati xXx

Hydration HQ.

Sorry I've been a bit AWOL recently - I have my cousin over from the States so I've been playing my role as tourguide! I'm back now, however, and as it's apparently summer, I thought I'd do a little blog on staying hydrated!

Now I've always been a heavy drinker - of water that is. I constantly have a water bottle by my side, and my friends used to compare me to a plant that would wilt and die if my H2O levels weren't topped up! The recommended daily intake for adults is roughly between 1.5 - 2 litres, although this depends largely on your size and daily activity - for example, if you're 5ft and don't do heavy exercise, you aren't going to need to drown yourself in 2 litres of water a day! Weather conditions also effect your water requirements too; on hot days we lose a lot of fluids through sweat - add in exercise and you'll need to be drinking closer to 2L, rather than just say 1.

What many people don't realise is that the food and other drinks, apart from water, that we consume can contribute to our daily intake, which will make the possibly daunting figure of 2 litres a day a little easier to swallow. The main foodie sources of water are fruit and vegetables, as they are mostly water; your best friends in the hydration department are lettuce, celery and watermelon (the clue is in the name). In terms of drinks, whilst large quantities of strong tea and coffee can have a diuretic effect on our bodies, thus dehydrating us, a few cups actually do count - especially if it's green tea.

So how do we tell if we're getting enough water? Well, it's the two T's - thirst and toilet! Thirst is the body's first warning sign that your water levels are starting to run low, and (excuse the detail here) then the toilet, more specifically the colour of your urine, reveals the extent of the situation. It should be a light yellow, straw colour, and anything darker and verging on brown-ish means you really need to get some fluids into your system soon. Other signs of dehydration are dry lips, lack of concentration, and light-headedness.

This does not, however, mean you should flood your system and down 10 bottles of water. The body absorbs it better when consumed in small amounts, so aim for half a regular glass every half hour. A great idea to make sure that you're drinking enough water is to carry a large (ideally 2L, but I understand that's a bit big...) bottle of water with you wherever you go, and sip at it throughout the day. Have it in your bag, in your desk, next to the phone - wherever you like - and you'll soon start drinking more than you normally would without even noticing.

Staying hydrated is so important during the summer, and it has numerous health benefits - it keeps your digestive system healthy, your skin clear, and your brain sharp. Best of all, it's free and easy! We all spend money taking supplements and buying organic, and tend to forget the most simple way to stay healthy - Drink! If you find it too bland then you can try and mix in things like elderflower cordial or lemon juice, but just make sure they're low sugar mixers. So next time you go to the kitchen to get a Coke, stop for a second, and think about how much more good you will do for yourself by drinking a glass of water!

Nati xXx

Fro-Yo FYI.

Summer is here - it's time for lazy days in the park, jugs of Pimms and, of course, ice cream. Now I love an ice-cream to cool me down as much as the next person, but have you ever considered opting for frozen yoghurt? It's already been huge in the States for years; every summer I go to California I live on the stuff, fro-yo stores are commonplace, and you can have any topping that takes your fancy. The UK, however, has been a little slow to catch on to this more healthier of cool treats. You could of course argue that it's only really hot enough to enjoy it about 1 week of the year, butI thought I'd write a blog so we all become more aware of how much healthier it is for you compared to ice cream! Big ice cream brands are just starting to come out with fro-yo versions of their famous flavours, and in London the Snog chain of fro-yo stores is starting to gain fame. My freezer has quite a variety of ice creams/fro-yos, so here's a summary of their nutritional values, so you can compare their merits for yourself! Happy Summer :)

Values per 100g:

1) Ben & Jerry's Phish Food Frozen Yoghurt
220kcal
4.5g Fat
34g Sugar (accounted for by this particular flavour - extra chocolate and caramel etc.)

2) Ben & Jerry's Baked Alaska Ice Cream
260kcal
14g Fat
29g Sugar

3) Magnum Ecuador Ice Cream (on sticks, but values as per 100g for consistency's sake)
310kcal
20g Fat
24g Sugar

4) Swedish Glace Chocolate Ice Cream (Lactose, Cholesterol and Gluten Free)
230kcal
14g Fat
22g Sugar

Now I'm not trying to rain on your summer by crushing you ice cream dreams with all these startling sugar and fat statistics, because we all know that we should only eat it occasionally. As you can see, frozen yoghurt does still contain high levels of sugar, although if you get it from Snog then it's all natural, which is great (sugar levels also depend on the flavours I have). However, the amount of fat it contains is much lower compared to ice cream, so I would say that makes it a healthier, and still yummy, alternative!

You could also try making it at home, so that way you know exactly what's going in it. Try taking some fat free yoghurt, putting it in the freezer, then drizzling honey on top and adding berries - gorgeous! The flavour and topping combinations you could have are endless, so get trying!

Nati xXx

Twenty Terrific Foods - 11 to 20.

I hope you enjoyed, and are enjoying eating, the first 10 foods! As promised, here are the final 10; I've tried toinclude a variety of foods and drinks, so hopefully there's something for everyone to consider adding to their diets.

11) Blueberries

Why?

- Packed full of anti-oxidants, basically beating nearly every other food when it comes to how much they contain!

- Have anti-inflammatory properties

- Contain phytochemicals, which can help to protect against certain cancers and heart disease

12) Dark Chocolate (in moderation)

Why?

- Contains anti-oxidants, which helps to prevent LDL (cholesterol) from oxidising, and then sticking to artery walls

- Cocoa flavanols have been proven to make blood less sticky, helping to prevent blood clots

13) Quinoa

Why?

- Great source of protein

- Contains iron and magnesium

- Has a great balance of amino acids, making it a more 'complete' protein and food than others

- Gluten-free

14) Avocado

Why?

- Contains fat, but the good, unsaturated kind

- Good source of vitamins C and E, and potassium, which regulates blood pressure

- Helps the body to absorb carotenoids more easily, as they are fat-soluble

15) Chesnuts

Why?

- Low in fat

- Good source of carbohydrates

- Contains vitamin C, B6 and folate

- Packed with anti-oxidants

16) Buckwheat

Why?

- High in fibre

- Contains magnesium, which is great for bones and muscles, and B vitamins

17) Pomegranate Juice

Why?

- Full of anti-oxidants

- Contains polyphenols, thought to have cancer-preventing properties

- Also has heart-protective flavanols, which help to prevent fatty deposits in arteries

18) Red Wine (in moderation)

Why?

- Contains the polyphenols found in the skin of red grapes, such as resveratol, which is thought to help protect against heart disease

19) Coffee (in moderation)

Why?

- Contains phytochemicals, not just caffeine, which can be looked upon as a diet demon

- Also has anti-oxidants

- Studies have shown that coffee could possibly reduce the risk of type II diabetes, Parkinson's and liver cancer, and more...but more research must be done to confirm these findings.

20) Mango

Why?

- Great source of vitamin C, which helps to protect against cancer-causing free radicals

- Contains beta-carotene, which is linked to a reduced risk of cancer and heart disease, and lupeol - research is being done to learn more about it's possible cancer-preventing properties

I hope you've enjoyed reading about these 20 foods and drinks, and are considering trying some that you haven't before! Having a good diet is all about balance and variety - if you put all that you eat on a table, it should contain all the colours of the rainbow, and definitely not look beige and boring! So give new foods a go, and you'll be doing yourself, and your tastebuds, a favour!

Nati xXx

Twenty Terrific Foods - The First Ten.

Those of you who follow me on Twitter will know that I've been reading a book called 'The 100 Foods You Should Be Eating', by Glen Matten (I highly recommend it!). In light of this, I thought I'd do a shortlist of 20 foods I love eating, and think that you should too, along with a summary of their health benefits. So that I don't bang on too much, I'll just do the first 10 for now, and save the rest for later! Oh, and I apologise for the sparsity of photos...a quick glance in the cupboards tells me that I need to go shopping! I promise more in the next post :)

1) Oats

Why?

- Made up of soluble fibre (beta-glucans), which soak up bad cholesterol

- Full of anti-oxidants, plant sterols, and is a low G.I (glycaemic-index) foodstuff. This means it slowly releases energy, keeping blood sugar levels stable - really good if you suffer from diabetes.

2) Rye Bread

Why?

- A great source of fibre

- Full of plant sterols (good for lowering cholesterol), anti-oxidants and B vitamins

- A low G.I food

3) Peppers

Why?

- Packed full of vitamin C, and beta carotene, a great antioxidant

- Great source of folate and vitamin B6, which controls blood levels of homocysteine, a high level of which can increase the risk of developing heart disease

4) Halloumi Cheese

Why?

- Whilst cheese can sometimes be seen as the devil, due to its high fat content, halloumi is lower in fat and salt than many other cheeses.

- A great source of protein and calcium, which is good news for your bones and muscles!

5) Beetroot

Why?

- Contains unique anti-oxidants, called betalains, that protect against cancer-causing free radicals

- Also a good source of folate and potassium

6) Walnuts

Why?

- Like cheese, nuts can be looked on by the ultra health-conscious as evil because they are high in fat, and therefore calories. However, these are the 'good', unsaturated fats, which the body needs, so you can enjoy them in peace (and moderation).

- Great source of Omega 3, anti-oxidants, and phytosterols, which help to lower cholesterol. In absence of actual walnuts, here's a banana loaf with some walnuts on top!

7) Chickpeas

Why?

- Great source of fibre and protein, making them perfect for vegetarians and vegans

- Contain iron and B vitamins

- Help to lower cholesterol

8) Spelt

Why?

- Like wholegrains, and rye, full of fibre, anti-oxidants, B vits and phytochemicals

- Great source of energy

- Studies have shown a link between the consumption of wholegrains and a reduced risk of heart disease and some cancers

9) Swiss Chard

Why?

- Full of my beloved carotenoids, which help to reduce the risk of heart disease, but especially lutein and zeaxanthin. These foreign-sounding substances and found in our retinas and lenses, so swiss chard is great for eye health

- Also contains vitamin K, which can be hard to come across in our diets, magnesium, and vitamin C. It's truly a wonderful veg!

10) Turkey

Why?

- Being a lean, white meat, it's a great source of protein, and low in saturated fat.

- Great source of selenium, zinc and vitamins B3 and B6. B6 is needed for our nervous systems and the brain chemicals which control our moods. Studies have shown that eating turkey can help to make us happy - no wonder we're always so merry on Christmas Day!

I'll have the final 10 for you soon!

Nati xXx

Gym Jibe.

I just wanted to have little rant about gyms - well, mine in particular - so bear with me, and perhaps you'll find that you feel the same, or you will just enjoy me getting a bit het up!

We all want to be healthy and stay in shape, and gyms play a big role in that. I first joined one of the big chains of gyms (I won't mention the name, for their sake) at the age of 16, and after the initial session with a trainer, where they give you an exercise programme, I was left to my own devices. Whilst that may be okay for some people, especially people who have exercised for many years, I was a bit lost in a wilderness full of treadmill-pounders, and bicep-bulges. Gyms aren't cheap, and for the amount of money I was paying each month, I was at least expecting the occasional "Hi there, are you okay?", or "How's the training going?", from the people working there. Nothing. Not only that, but the gym was always busy and I just began to get fed up.

When my contract was finally finished - there's another thing I hate, being locked in a 12-month contract with no escape - I decided to move to my local "boutique" gym. It's not part of a chain, and is in a converted barn in the middle of fields. It might sound a bit hokey, but it's state-of-the-art and wonderful looking. At first, I was in love. The personal trainer gave me a great programme, always asked if I was okay and, as it was quite new, the machines I wanted were always free. I was going to the gym 2-3 times a week for 1 hour and a half, and wasn't really seeing results. Here is where I come into the juicy part of my rant...

We all look at celebrities and want their honed, toned physiques. Most of us will realise that they have super personal trainers, and don't really eat all that much, so we know that are wishes are unrealistic. However, it took me over a year and a half to get toned to the degree that I wanted (and it wasn't that extremem), and it occurred to me that a lot of the trainers in gyms (ok, the gyms that I've been a member of), don't give you realistic expectations of how long it will take to get to the shape that you want to be. Of course, everyone's bodies are different, but I was told that going 2-3 times a week would be enough to get toned in no time...and that definitely wasn't the case.

The UK government guidelines state that we should be doing at least half an hour of exercise, 5 days a week - and I also think I read somewhere that cumulatively, doing say 1hr of exercise twice a week isn't the same (although I could be wrong, so don't hate me for it!). Therefore, being told that exercising twice a week was enough, was a load of rubbish! And it really annoys me. I could've have saved myself a lot of stressing about my body if the trainer had just been blunt about just how much exercise I would need to do to get in shape. I constantly go through alternating phases of being motivated, and going to the gym as much as I can, and exasperation at the snail's pace of my progress. Where at first the trainers in my barn-come-gym were helpful and attentive, as the number of members has increased, their assistance has decreased. All I see are these young guys having a laugh walking around the gym, pretending to tidy up the exercise balls, and never once do they help the lady who can't figure out the best way to use the Kinesis weight machine. Isn't that part of your job, I think to myself?

We have to enjoy and like going to the gym for us to want to keep paying the ridiculous membership fees, and to keep our motivation levels high. If we're new at it, however, and a bit intimidated by all the skinny girls who run for hours and hours on the treadmill - and may I say they are the ONLY people the trainers in my gym interact with - why on earth would we be bothered to drag ourselves there everyday? I'd rather have a hobnob and sit on the sofa. It actually got to the point where, before all my knee troubles, I would detest going to the gym and waiting on some guy in flip flops to get off the bike, and then have a laugh about his lads' holiday with one of the trainers. I go to the gym to escape and get in shape - not to be part of Surrey Shore.

I suppose the conclusion to this jibe I'm having at gyms is that I wish they would give you more help. I completely accept that some people want to be left to exercise in peace, and know perfectly well how much work they need to put in to get to where they want to be, but when you first join a gym, can't they tell you "Exercise everyday and only then will you see results quicker"? Maybe your gym does this, and has great personal trainers (in that case, tell me where this amazing gym is), but the ones I've been a part of certainly didn't. This caused them be spilt in half, with us slightly lost, disheartened lot, against the hardcore, hair-gel brigade. Just watching E! News the other day, some famous female celeb (I forget which one) was completely honest, and said she exercises for over an hour a day (and hard) to look the way she does, eats super healthily, and said that it's not easy. It was the most open and refreshing thing I'd heard in a while.

Nati xXx

Superfood Salads.

I am such a salad fan - it sounds sad but they are healthy, there are never-ending combinations of ingredients, and a great lunch-time meal (or at least that's when I eat them)! I wrote a blog a while ago about superfoods, and so I thought that I'd share some salads that are super-tasty, and filled with superfoods! For some of the ingredients I haven't put exact measurements because it's really up to you how much of each one you want to include, so I'll leave that part of the recipes up to you. If you are vegetarian then of course leave any meat/fish that I've put in the salad out, and perhaps add in another vegetable of your choice. Also, as you'll have noticed, I haven't given any instructions; you have free reign to chop up the ingredients and throw them all together as you wish - it's so much more fun that way!

For the dressing, if you want one, I just keep it simple and have olive oil, lemon and a bit of salt and pepper. This keeps them nice and light - perfect for summer!

1) Pink Popeye
1 grilled chicken breast (no skin)
Quinoa
1 avocado
Handful of spinach
Seeds of 1/2 a pomegranate

2) Rocking Red

1 roasted red pepper (you can roast it yourself, or buy it jarred)

1 tomato

Puy lentils

1/2 red onion (try and eat it raw for the most health benefits!)

Tuna (either tinned - line-caught only please - or fresh)

3) Go Fish

Smoked salmon

1 cooked beetroot

2 spring onions

Handful of watercress

Handful of lettuce

4) Berry Nutty

Turkey (either grilled breast, or sliced)

Dried Cranberries

Walnuts

Half sliced fennel

(And lettuce if you want more substance to this one. A dollop of fat-free natural yoghurt instead of the dressing mentioned above would also work well with this salad.)

5) The Superfood Salad

2 large raw beetroots

3 carrots

150g broccoli, cooked (although I love raw broccoli - I'm just weird like that!)

1 roasted red pepper

Handful of pumpkin or sunflower seeds

Tofu

I hope those salads have given you some inspiration to ditch those mundane sandwiches and soups, and try something new! If you're making them for your lunch at work, you can make them the night before, put your dressing in a little plastic pot and just pour it on the next day - no more standing in the inevitable queue at Pret during your precious hour off!

Look out for my blog about the gym, coming up next!

Nati xXx

Recipe Respite: Berry Delicious Cookies!

Recipe time! Get those oven mitts out and bake these yummy blueberry, cranberry and oat cookies. Now, I'm not claiming that these are HEALTHY, but they are much healthiER than other cookies out there, and other recipes. I've used rice flour, which is much better for you than regular flour, agave nectar instead of sugar, and soya butter - whilst still maintaining a wonderful taste. Give them a go!

Ingredients

60ml sunflower oil (or you could try Flora Cuisine as a replacement)

75g soya butter

110g agave nectar

1 large egg

1/2 tsp vanilla extract

100g porridge oats

150g rice flour

1/2 tsp bicarb of soda

1/2 tsp baking powder

1 tsp ground cinnamon

50g dried cranberries

50g fresh blueberries

1) Preheat the oven to 180 degrees centigrade/350 fahrenheit. Line a baking tray with greaseproof baking parchment.

2) Combine the sunflower oil, butter and sugar - don't worry if it looks loose and gloopy, it's meant to!

3) Add the egg and vanilla and mix until combined, then the oats. Stir until well mixed.

3) Sift in flour, bicarb, baking powder and cinnamon and mix.

4) Add in the cranberries and blueberries. If some of the blueberries are a bit big, chop them in half or quarters. You could also try adding dried mango or currants, if you like!

5) Scoop small amounts of the mixture onto your baking tray, with a good inch of space between each one for them to cook. Bake for 10 minutes until golden brown.

6) Leave to cool - then enjoy!

If you find that you still need an extra bit of sweetness, then try drizzling some honey (preferably manuka - it's a health healer) on top! Super salads and a Gym Jibe are up next!

Nati xXx

A Day In My Diet.

Instead of jabbering on about how I'm interested in health and nutrition, and for a break from the more science-y aspects of health, I thought I'd show you all what I eat in a typical day. Now, I wouldn't say I'm super healthy (I believe in 'everything in moderation'), but one thing I do is count calories. 2000 (or 2500 for men) might sound like a lot, but you would be surprised at how the numbers just whizz by throughout the day. With that in mind, I've tried to incorporate a rough calorie count with this food diary, just to give you some idea of how they add up. Staying healthy means having a balanced diet - for example, if your diet was drawn out on a plate, 3/4 would be taken up by fruit and veg, and carbs, in equal quantities respectively (everyone following?). The remaining 1/4 would contain equal amounts of dairy and meat products, and just a small amount of foods high in fat and sugar. I would draw you a diagram and upload it, but that would probably make this more confusing!

It's really important to keep your metabolism up, so that your body is burning calories, and here are some golden rules to do so:

1) Always have breakfast. This kick-starts your metabolism. Try and include protein and carbs.

2) Followthe 3 and 3 rule - 3 main meals, and 3 small snacks throughout the day. Now I only have two snacks a day, and your morning coffee can count as one, but it's up to you!

3) Never skip a meal! For those of you following me on Twitter, you'll know I said that even if I've had a massive lunch, I always eat something small in the evening so that my metabolism doesn't slow to a snail's pace.

I also believe in this great saying that I heard once: "Eat breakfast like a King, lunch like a Prince, and dinner like a pauper", which basically means downsize your meals as you go through the day, to match the natural speed and variance of your body's metabolism.

Ok, before I get carried away on a stream of health facts, here's a day in my diet. Some calorie calculations are rough estimates, so forgive me!

Breakfast

- 1 cup hot water with a squeeze of lemon

- 1 cup regular water

- 1 apple (60 kcal)

- 1 kiwi (60 kcal)

- 2 Chocolate Weetabix (156 kcal)

with

- 200ml Alpro Soya milk (75 kcal)

Calorie Count so far:351 kcal

Morning Coffee

- Small cappuccino and 1 brown sugar (100 kcal)

Calorie Count so far: 451 kcal

Lunch

Usually a salad, for example:

- Salad with grilled chicken breast, lettuce, black olives, artichoke hearts (and whatever I feel like)

OR

- Noodle and crayfish salad (around 300-400 kcal,I would estimate)

Calorie Count so far: 851 kcal

Afternoon snack

- Activia Fat-Free Yoghurt (66 kcal)

- Chocolate Snack-A-Jack with peanut butter and banana (Snack-A-Jack 62 kcal, so with the added toppings I rounded it up to about 100 kcal)

OR

- Hovis Wholemeal toast with peanut butter and banana (Toast, 101 kcal, so I round this up to 150 kcal)

Calorie Count so far (using Snack-A-Jack option): 1017 kcal

Dinner

- Grilled chicken breast, or salmon

- Asparagus

- Quinoa

(all together around 600 kcal - again, I'm estimating!)

Or tonight I'm having:

Spaghetti Bolognese with wholewheat spaghetti and Quorn mince (I'm not vegetarian, it's just a lot lower in fat than regular mince)

Mixed salad

(again, around 550 - 600 calories)

Followed by a few pieces of dark chocolate (I think you've guessed by now I love me some chocolate!) (60 kcal)

I also make sure I drink around 1.5 - 2 litres of water a day.

Total calorie count for the day: 1677 kcal

Obviously the recommended daily intake of calories for women is 2000, and I'm not saying your should follow my diet, but I eat this much because due to my knees I can't exercise, so I cut down my calories accordingly. I've heard recently that some people are fans of the 'high-low calorie' way of eating, where you alternate higher-calorie intake days with lower ones, to keep your metabolism guessing and, apparently, speed it up. I'm not sure what I think of that, to be honest I prefer to keep my beloved me-tab on an even keel - but I'll leave it up to you to decide.

Coming up next is a recipe! Rejoice!

Nati xXx

BBC Bones...

I'm one step ahead of the news (no pun intended) - check out this article about poor footwear and arthritis:

http://www.bbc.co.uk/news/health-13725998

I just went to see a specialist podiatrist yesterday, who used a camera and treadmill to assess the way I walk, (I think it's known as gait analysis), and also to look at the shoes I wear. I went because I'm trying to get to the bottom of my knee pain, and it turns out that not only do I roll my feet inwards when I walk, causing the knees to rotate internally too, I also have restricted movement on my right hip, due to back problems....and the shoes I wear are all wrong, wrong, wrong! I think a lot of us have got in a vicious cycle of bad posture, bad gait and bad footwear, and it's definitely something that needs to be addressed.

Shoes should have a small heel or about 2-3 cm (1 inch) and should not be completely flat, preferably with straps to hold the foot in place, and to give your ankle and heel more support. Trainers should be specifically chosen for the sport you are doing, made of thick, sturdy material, and with no air pockets, or 'pumps' (see the photo below, and excuse the vampy nail holding it up - had to get the right light!). Air is a moving medium and allows the foot and ankle to move about whilst exercising, causing pain and bad foot placement whilst doing so.

If you are experiencing heel, ankle or knee pain whilst walking or exercising, then orthotics (shoe inserts that correct foot placement) could be something useful to try, but if your pain is severe then I would definitely recommend seeing a podiatrist/orthopaedic specialist who can help you more than my blog can!

Finally, here's an article on the possible development of an early arthritis test - definitely something I'd be interested in, what with all my joint problems!

http://news.bbc.co.uk/1/hi/health/7574707.stm

Nati xXx

Twitter Twit.

I'm new at Twitter, and the cute little bird button that I can put on my blog page to link you there isn't working, so in the meantime follow me @fancyfreefood - Thank you :)

Nati xXx

Brilliant Bones 101.

Having had a lot of problems with my knees, and having been told that I possibly have the early on-set of arthritis in my hand, I thought I should do a quick entry about keeping our bones bouncing!

1) Why should I worry about my bones?
Well, we only get one skeleton in our lifetime, and figures have shown that over 400,000 people in the U.K. are living with rheumatoid arthritis. This is partly because we're living longer, but our diets also have a massive impact on our bone health.

2) What exactly is rheumatoid arthritis?
It is an inflammatory, auto-immune condition, where immune cells attack bone and cartilage after invading joint fluid. The bone then begins to be eroded, and joint fluid becomes displaced, causing inflammation and cartilage erosion

3) How can my diet help to prevent this?
Your diet should be high in anti-oxidants and anti-inflammatory foods. Vitamins A, C, D and E also play a key role in keeping our bones strong.

Vitamin A = a great source is carotenoids, found in foods such as squash and apricots
Vitamin C = Peppers, kiwis etc.
Vitamin D = Sunshine, and soya products
Vitamin E = Nuts and seeds

4) Are there any foods that can aggravate the condition, or contribute to it?
Many people can have an intolerance to certain foods, without even noticing it. If you continue to eat these foods, it causes your body to show symptoms such as inflammation, as your immune system is kicked into overdrive. I'm no expert in food allergens, but the most common ones are dairy, wheat and gluten. If you notice the onset of symptoms after eating either one of the foods, then maybe consider going to your GP and asking to have an allergy test done.

5) What are some anti-inflammatory foods I can include in my diet?
The best ones are fish, onion, green leafy vegetables, and spices such as ginger and turmeric.

6) And finally, are there any supplements I can take to aid bone health?
Yes, the best ones to take are glucosamine chondroitin, and also fish oils as they help the absorption of calcium.

Look after those bones of yours, after all you're going to be needing them for the rest of your life!

Nati xXx

Milk Matters.

Milk is one of those staples in life, just like bread, water...and some might say cake ;) We all grow up on milk - our bodies need it for growth and healthy bones - and I certainly loved it as a child. Around the age of about 17, however, I started to disagree with milk, as it was making me feel a little sick, and I began suspecting I was slightly lactose-intolerant, as a few people in my family are. As a kid I'd never liked soya milk, in fact I detested it, but trying it again as an older girl I fell in love with it, and I've now made the switch. I still have skimmed cow's milk in my coffee, as I just think it tastes better, but on my cereal, and whenever I'm feeling like milk, I have soya. My sister has also told me that PG Tips are going to bring out a teabag that is specifically made to complement soya milk - looks like lots of people are searching for alternatives to good old cow's milk!

Today I thought I'd write a little about the cow's milk alternatives out there that I've tried, and their health benefits/calorie content etc.

1) Alpro Soya
Nutritional values per 100ml:
38kcal
2.3g sugar

Health Benefits:
High in protein
Contains added calcium, and vits. B2, B12, and D

My milk alternative of choice!

2) Alpro Soya Plus
Nutritional Values per 100ml:
Same as above

Health Benefits:
Lowers cholesterol, and as above.

Literally just saw this in the supermarket today, tastes the same as regular Alpro, but with added health benefits! Great for your heart, for all of those who are feeling inspired after reading my 'Heart Health 101' entry!

3) Healthy Oat Milk (I've only tried the chocolate flavour of this one, which accounts for the higher sugar content)
Nutritional Values per 100g:
55kcal
7 sugars

Health benefits:
Low in saturated fat
Lactose-free

Really great for anyone on a serious health trip! Oats have long been known to be great for staying healthy.

4) Almond Milk with Agave Nectar
Nutritional values per 100g:
46kcal
3.8g sugars

Health Benefits:
Only natural sugars
No soya, lactose, gluten or cholesterol

Completely natural, vegetarian and vegan.

Other notes...

- I've also tried coconut and rice milk (unfortunately I don't have the nutritional values to hand) but I wasn't a fan. They were very watery and had no taste. I firmly believe that a 'replacement' food or drink should bear some resemblance to the original product, and these two definitely didn't!

- Sheep and Goat's milk: I've also heard on the grapevine that these are great alternatives to cow's milk. I haven't tried them yet, but if anyone out there is I'd love to know what they taste like!

So, as you can see, it's still possible to enjoy milk and get calcium without drinking cow's milk, which many people can be intolerant to, in varying degrees. One thing I would say is that you should check if the milk alternatives you're trying have added or high sugar content, before adding them to your diet.

Nati xXx

Quick Carbs.

It feels like there's a big divide surrounding carbs. There is one camp for whom all carbs are the enemy - sitting at my cousin's birthday drinks the other Friday, one of her friends (a guy, might I add) started rattling off about how even wholewheat carbs are only relatively better than refined (white) ones, and how anything with sugar is evil. He was proud of the fact that he hadn't touched cake since January, and whilst I nodded and congratulated I couldn't help thinking that carbohydrates are being given a bigger, badder rep than they actually deserve.

I completely accept the fact that white, processed bread, and lots of cake and sugar is definitely not healthy, or good for you, but carbohydrates are the body's energy source of choice. If you choose complex carbs - brown rice, wholewheat bread etc. - then they provide you with slow-release energy, keeping blood sugar levels stable, preventing snacking, and generally keeping your body happy. Yes, we should keep cakes as an occasional treat, but everything in moderation, right? It just really gets to me that people present carbs as the bane of our lives, when our bodies kinda want to eat them! Even nutritionists are being quoted in magazines lately as saying that cutting out all bread, pasta etc. from our diets isn't necessary to stay healthy and in shape, as long as we have balanced diets and do exercise. Yes, our diets should be high in lean protein but don't ignore that brown bread sitting on supermarket shelves - it might do you some good!

And thus concludes my rant for the day!

Nati xXx

The Bio Blog.

For a bit of a break from health facts I thought I'd tell you a little bit about myself and why I started this blog - just in case you're interested!

As you know by now, I'm Nati, and I've lived in England all my life. Growing up I wouldn't say I was super-healthy, but I had a good diet. My Mum is an amazing cook, and I was never a fussy eater - I was just as happy with a bag of crisps as with fruit and vegetables - so I'd say I ate a variety of food. Having a father from Iran, and a mother from Switzerland is definitely a plus, as it meant I grew up eating food from all over the world, and I was exposed to loads of different flavours as a young child, so I didn't really have a chance to be fussy!

One thing I definitely wasn't a fan of, however, was exercise. P.E. lessons were the worst part of my week at school, and when we had to run our annual 1500m run in high school, I could've died. That began to change around the age of 16 though. Perhaps it was being a teenager and growing up, and the image consciousness that brings with it (joy!), but I joined a gym and was determined to get fit and healthy. I was never overweight to begin with, so it was more about toning up, but my first membership didn't go so well. Motivation and general enthusiasm was lacking, so I gave it a break till 6th Form rolled around - and that's when it all changed.

I fell in love with the gym. I was toning up, getting fitter, and generally feeling great. I still ate basically what I wanted, so Nutrition Nati hadn't yet made an appearance. School came and went, and after one gap year, one failed term at a university I hated (I've now re-applied and am going to King's in September), knee problems reared their ugly head, and my love affair with exercise was forced to end. In January of this year I had knee surgery, and I've basically been out of action since then, so this is where my health kick starts. Seeing as I could no longer exercise, I thought I would have to address my diet in order not to pile on the pounds whilst sitting in bed! I've always loved cakes, bread, coffee - all the supposedly 'bad' things - so I started researching ways to still enjoy these wonderful things, whilst staying vaguely in shape.

And so comes the blog! I've always loved writing, so I thought I would combine that with my new-found passion for nutrition, and share it with you along the way - and I really hope you're enoying it so far! I've got a lot of time on my hands, thanks to these pesky joints of mine, so expect lots more entries, recipes and health facts (next on the agenda is a quick note on carbs)! Feel free to get in touch if you have any questions or comments!!

Nati xXx

Heart Health 101 - And I'm back!

Hello everyone!

I'm back and ready to blog again with a vengeance! I said before that my next entry would be superfood salads, but given all the news and drama surrounding vegetables lately, I figured it would probably be sensible to move straight on to heart health. Yet again I repeat that I am no nutritionist, but I want to tackle health/nutrition issues in an easy, approachable way, and that allows me to learn lots along the way too. Here we go....

Why should I worry about my heart?
- In 2004, the World Health Organisation reported that coronary heart disease was the 2nd biggest global cause of death, accounting for 9.4% of fatalities. There is no doubt that since then this figure has risen.
- Heart disease is a combination of continued high blood pressure, 'furring up' of arteries and high cholesterol.

How do I develop heart disease?
- This is where nutrition plays a key role. Excessive consumption of refined sugars, 'bad' fats (saturated fats) and lack of exercise are known to be contributing factors. It is also said that a waist circumference of over 32 inches for women, and 37 inches for men can indicate an increased risk of developing heart disease.

Okay, so now I have the basic facts, how can I change/use my diet to improve my heart health?
- There are 4 main areas of your diet you can address to help:
1) Eat the right fats.
- Fats are important for the body, so it's not about a 'fat-free' diet, it's about a 'friendly fat diet'. The 'good' fats are unsaturated ones, for example fish, nuts, and olive oil.

- 'Bad' fats, as I mentioned before, are saturated, for example many baked goods, cakes, and processed food.
Eating fish at least twice a week, using olive oil in cooking and staying away from too many cakes will be good for your heart!

2) Fruit and vegetables
- It may be obvious, but a large consumption of fruit and veg is the best thing you can do for your ticker. With the vegetable situation as it is, I would advise buying only British produce, if at all possible - you'll be supporting our good old farmers by doing so!

- Tomatoes contain the nutrient lycopene, which is known to have cardio-protective properties - it's high in anti-oxidants, and also stimulates the breakdown of 'bad' cholesterol (more on that later....)

- Fruit and veg lower blood pressure, and chicory and asparagus especially help your heart, as their fibre has cholesterol-lowering properties.

3) Limit salt and caffeine intake
- Salt is your heart's biggest foe. It's a major contributor to high blood pressure, and just generally a bit of a baddie. The recommended daily intake is 6g, but read the packaging on foods as sometimes instead of writing the salt content, they'll put 'sodium' instead. Salt is sodium chloride, so in order to work out the salt content, multiply the sodium reading by 2.5. You'll be working out your brain whilst looking after your heart!

- Caffeine causes the body to produce adrenaline, which in turn increases blood pressure. The adrenaline then causes the body to carry more fats and sugar in the bloodstream for energy, but if you're not doing exercise whilst, or shortly after drinking coffee, then there is an increased risk the fats will stick to your arteries, which is bad news! Try to limit your intake to 1 or 2 cups a day - or, if you're feeling brave, go caffeine-free!

4) Good vs. Bad Cholesterol
- Okay, this is a teeny bit sciency and technical, but bear with me! The body needs cholesterol. We only get 20% of the amount we need from our diet, and the rest is made by our bodies for cell membranes, hormone production and to make bile which helps us to digest fats.

- 'Good' cholesterol is high-density lipoprotein, and it helps to counteract 'bad' cholesterol. Some good sources are onions, broccoli, and again, olive oil (and we wonder why the mediterranean diet is often hailed as one of the healthiest in the world!)

- 'Bad' cholesterol is low-density lipoprotein, and is found in cakes, biscuits (all the good things - life is unfair sometimes), full-fat dairy products, and fatty meats, so try to cut down on these foods.

So there is a very quick, and basic 101 of heart health. We all want to have long, full lives, so we need to take care of our hearts, and hopefully we these tips we can make our hearts that little bit healthier!

Nati xXx