(Late) September Health Hits.

Hello everyone! Hope you're all good and getting ready for autumn and winter...although it doesn't feel like it's coming with this heatwave! I can't believe summer is over already, I wish I could do it all over again! Anyway, here are just a few new health tips I've learnt over the past few weeks, and I hope you find them useful :)

1) Cloves have been shown to be packed full of antioxidants, and therefore great for you as the season of colds and coughs begins. Try adding some to a mug of hot water, honey and lemon for a warming treat.

2) Feeling down or stressed, and wanting to reach for a sweet treat? Although a biscuit or French Fancy might raise your mood for a short while, it can lead to a sugar drop later, making you feel worse than you started out! Instead, try snacking on a banana, which contains trytophan. It's an amino acid that gets converted into the hormone serotonin - the happy hormone! Also try eating nuts and seeds (in moderation), as they contain vitamin B which regulates and improves your mood.

3) Why exactly is wholegrain so wonderful?

I'm always going on about how we should only eat wholegrain and not refined, white carbs, but I've never exactly given an explanation as to why it's so much better for you, so here goes! When white bread or pasta is made, it becomes 'refined'. This means the bran and germ layers of the grain are removed, thus removing fibre, nutrients and antioxidants from the wheat. What you are left with, therefore, is a carb that is basically nutritionally empty, and not really that great for you. Wholegrain products, however, contain all the important parts of the grain. These are:

1 - the germ, which is full of nutrients

2 - the bran, which is full of fibre

3 - the endosperm, which is full of energy

The fibre helps to keep your digestive system healthy, and wholegrain has also been found to have beneficial effects for your heart and keeping your weight steady.

4) Why you shouldn't skip the salad dressing

Eating fats, such as olive oil, in salad dressings actually helps the body to absorb those wonderful carotenoids that are found in carrots, tomatoes and salad leaves, so don't leave it out! These carotenoids counteract cancer-causing free radicals in the body, so are pretty useful. Try a little lemon juice, olive oil, salt and pepper and you're all set :)

So there a few healthy tips for you as winter approaches. I've been a bit busy lately, hence the delay between posts, and will be even more so as uni starts, but follow me on Twitter (if you're not already), and I promise to keep you going with nutritional nuggets of information and health hints!

Nati xXx

Eating Italian.

Once again, I have to start this blog by apologising for my delay between posts; the combination of more holiday-ing and getting ready for uni has meant my blog has been on the back burner, but I'm here!

So here's just a little about my trip to Italy. I feel that it's a little hypocritical to put it in my 'nutrition' and 'health' blog because basically all I ate was carbs, carbs, and ice cream...Did I mention the carbs? It was fantastic though! I went to Rimini on the North-Eastern coast with some of my girlfriends, and it was 6 days of the beach, eating and nightlife - the perfect way to end the summer.

In terms of the food, I'd just like to mention how FRESH and FLAVOURFUL everything tasted compared to much of the food in England. Going to the supermarket and walking through the fruit and veg section was a sensory overload, because they were all so vibrant and actually smelt like fresh produce should! Pasta sauces tasted like mama was cooking them in her casa, and the mortadella (a cold meat I loved as a kid) was succulent and simply amazing! Obviously I was out of my health habitat because 'spelt' and 'soya' are somewhat foreign concepts to the Italians (absolutely no offence intended), but I didn't mind when every plate of pizza and pasta were full to the brim with taste.

As with my holidays in Spain and California, although I wasn't sticking to my strict healthy eating regime that I have at home, all the swimming in the sea (I promise I didn't just lie in the sun all day...) and lack of snacking due to the warm weather meant that I didn't feel too bad about eating slightly bigger meals. I had a fantastic time, and after a great summer I couldn't be less excited by the good old British winter....bring on spring!

Next up will be a round-up of September health news! xXx

Quick Cadiz.

Anyone who knows me will know that I love Spain - the weather, the people, the tapas! I have a special adoration for Andalucía; I went there last year and again 2 weeks ago, to Puerto de Santa Maria, just outside of Cádiz. Just like in California, being by the sea there was an abundance of fresh fish (although the Andalusians seem to preferred it battered and fried), and a speciality of the region is cázon de adobo, which is marinated shark. I'm a massive fan of tapas, as I feel they really bring everyone together and inspire conversation, so I was right at home during this holiday! Here are some of my foodie highlights:

- Gazpacho: that famous cold tomato soup, which actually contains more veggies like cucumber and peppers. It was perfect in the sweltering 40 degree c heat of Seville!

- Albondigas de cázon: shark meatballs! They were so meaty and delicious in a rich tomato sauce.

- Anchoas a la plancha: grilled anchovies. During my time in Spain I really began to love fish (plus it's so healthy and good for you), and these were gorgeous with just a squeeze of lemon.

- Pulpo con patatas y pimentón: octopus with potatoes and spices. This was great for a break from deep fried fish, with a nice kick.

- Tuna tartare with soy and wasabi: What more do I need to say? It's universally translated as DELICIOUS!

Overall, I was really impressed by the food I had in Spain. It was really fresh, simple and great to share. Sorry for the lack of foodie photos in this post - I was too busy soaking up the sun and having fun with friends to be the biggest tourist ever and snap picks of every plate of food! However, continuing on the theme of tapas, I tried a great tapas restaurant today in Soho called 'Tapas Brindisa', and I highly recommend it for a little taste of Spain! Here's the link so you can have a look-see:

http://www.brindisa.com/restaurants/tapas-brindisa-soho/

Hasta la vista :) xXx

California Cuisine.

After a fairly long absence, which has involved a few holidays, lots of sun, (and lots of food), I'm ready to jump back on the blogging bandwagon! In this post I'm gonna talk a bit about my time in California, and what I ate while I was there....here we go!

California

I was staying in Del Mar with my aunt, which is about 20 mins from San Diego, and right by the coast. I've been many times before, and as much as I adore it, when it comes to the cuisine I feel it presents the dichotomy of American food. California is often looked upon as one of the more healthy states; with such great weather people want to be beach ready basically all year round, so they have to eat well to achieve that. In part, this is true. There is a lot of emphasis on lean meats -I definitelyate a lot of chicken and turkey, and not so much red meat. As Del Mar is by the coast, there were obviously some fantastic fresh fish restaurants, such as Joe's Crab Shack, where you literally get a whole crab to rip apart and devour:

This restaurant, however, was a perfect example 0f some of America's eating faux-pas'; the crab came with a big pot of melted butter next to it...

Obviously there were fast food restaurants wherever you turned, so if you want to eat healthy when you go to the States, you need to have a fair amount of will-power. I found that wasn't the main problem though...it was the portion sizes! Even getting a normal turkey sandwich astounded me, because just one half looked like a whole sandwich you would buy in England piled on top of itself! The best bet was tobuy one and share it with a friend, because otherwise you could easily end up eating too much for just one person. Many restaurants were good about putting calorie amounts next to foods on menus, which is something they should do more often in England, but that didn't solve the fact that it looked like I was eating enough for 3 at every meal time.

Some of the great things I had while over there were Jamba Juice (the 'just fruit' smoothies though, no yoghurt), where you could add 'energy' or 'detox' shots for example:

...fresh oysters at The Fish Market, and I also tried a great variety of breakfast cereals, one of which contained added Omega 3 - any of you who follow my Twitter will know about my fish-oil obsession! Also, although there was an abundance of fast food, I do think that it is somewhat offset by the generally healthier lifestyle in California. I found that in the 3 weeks I was there, I spent a lot more time outside, either hiking, body-boarding, swimming or just walking, so I was burning off (some of) the calories I was consuming. Moreover, the warm weather meant that I was eating less than I would athome, especially because I was busy all the time too.

There are ways to eat healthiER even when eating fast food. For example, at In-And-Out you can ask for your burger 'protein style', which means that instead of a bun, you get your patty in lettuce, cutting out the carbs and cutting down the calories. They are also a lot more accommodating over there, so you can completely cut out any fillings and sauces you don't want - it's almost like tailor-made takeaway. As with in England, if you want to be healthy, you really have to take responsibility for yourown diet and will-power, but obviously it's harder when most of the food options in the States seem to be fast food!

I'm not going to claim I was completely virtuous during my stay - I was on holiday and wanted a break from continuously watching what I eat - but I can happily say I didn't gain any weight! I say that not to brag, but because I'm genuinely surprised after the amount of food I ate! I became a massive fan of the California burrito (I won't even MENTION how unhealthy it is), and also Boba (or bubble tea) - which is milk tea, with mini tapioca balls in the bottom...MMMM!!

For those of you in London, head to Bubbleology near Piccadilly Circus, and give it a try! However, if I lived there I think it would be pretty easy to eat healthily, simply because the supermarkets are so huge that there is so much variety, and the fruit and veg is ALWAYS fresh and vibrant. Exercise is also a very big part of life in California, so you easily become wrapped up in the lifestyle, and actually want to be out in the sun doing something active.

As I just mentioned, being so close to the border meant Mexican food was very readily available, and one of the best things I had was a blackened salmon burrito (hold the sour cream, but dollop on the guac) - it was made fresh for you, and absolutely delicious! I've never been a massive fish fan, but I really began to like it. My Aunt also cooked us salmon with a mango relish which was simply divine, accompanied by green beans and cous cous, and took us out for probably the best sushi I've ever had at Sushi Ot'A.

So overall I would say that while California cuisine didn't blow my mind, there were some real highlights, and although America gets a really tough rap as being solely fast food and fat, if you try then you can easily eat healthy and have a happy holiday :) Next up is a report on Cadiz! xXx

Super Spelt & Wholesome Wholewheat.

I've been wanting to do this entry for a while now, and just haven't gotten round to it, but here it is! A while ago I began to cut down on the amount of white, processed carbohydrates in my diet, as I realised 3 things:

1) They hold no nutritional value

2) They give you a quick energy and blood sugar surge, and then a big dip

3) They made me feel sleepy and bloated

Now, that's not to say that I cut out all of them - I still loved pasta and continued to eat that, but my bread was strictly wholegrain. As you know I've gone on a massive health journey this year, and in the past few months my emphasis has really been finding alternatives to white bread and pasta (even noodles too), so I thought I'd share a few of my finds with you, and why I love them...

Spelt pasta & spaghetti

- As I mentioned above, normal pastamakes me bloated and tired, but spelt pasta is a revelation. Whereas some wholewheat pasta can be a bit on the heavy side, this is light, didn't weigh me down, and so much better for your digestive system. It goes well with all kinds of sauces, and I urge you to give it a go. Wholewheat spaghetti is also a great option, but I steer clear of wholewheat (I'll refer to it from now on as WW) fusilli etc, and they are quite dense and heavy.

Gluten-free Chickpea pasta

- A very new find for me, literally just saw it in the supermarket today. I think this is such a wonderful idea for a type of pasta and I will definitely be trying it out and telling you what I think. There are so many wonderful gluten-free products out there, and even if you're not affected by it, they are great to try.

Rye bread & crackers

- Two massive loves of my life. Sometimes I wanta bit of a flavour change from just regular WW bread, and rye is such a fantastic choice. If you have been living off white bread for all your life then this might take some getting used to, but I promise that when you make the change from white to brown, you won't regret it. Justthe otherweek I went to a farmer's market and bought this amazing rye bread with nuts and seeds in it; it was a little dense, but that worked to my favour as I only needed to have a little piece to feel satisfied - winning! Rye crackers are great with anything from peanut butter to yoghurt, and great at tea time.

Wholewheat noodles

- Now if I thought spelt spaghetti was light, I hadn't tried these noodles yet! They cook in minutes and are so airy and wonderful that there is no bloating after eating them, and they absorb and go well with any flavours/sauces you want to add! I'm a noodle nut, so this was a wonderful discovery :)

Wholewheat, Oat and Granary Breads

- Just a quick note on these breads that are fast becoming massive hits on supermarket shelves. Statistics show that the sale of brown breads is surpassing white bread more and more each year, as people strive to become more health conscious. If you've never tried any of these breads before, I urge you to give them a go. They provide you with slow-release energy, which means you won't have peaks and lows, like you getwith white bread. Every week there seems to be a new type of brown bread coming out, so have a look next time you go shopping. If making the switch still seems a little daunting, why not try a 'best of both' bread, which combines white and brown, to ease yourself into it?

As you can see, there are so many ways to start incorporating more WW and wholegrain products into your life. Of course, the carbohydrate food group also contains sugary products, like muffins for example, and I haven't covered those here - I'll leave that for another entry :) - but as bread and pasta are diet staples for many people, I thought I'd start with them. Don't just look in your supermarkets; if you have a farmer's market near you, or a local bakery, check out their breads, and you'll be supporting local farmers and workers as you do so. I hope this quick summary has inspired you to add a darker side to your diet, and branch out from the worn white bread - your body will thank you for it!

Nati xXx

'Can't Beet It' Chocolate & Raspberry Cake.

Not many cakes can claim to be as virtuous as this one, and include one of your five-a-day! I had such a cravingfor chocolate cake the other day, but didn't really want to be completely unhealthy, so I thought I'd make this wonderful version that contains grated beetroot. Now don't freak out - you won't know it's in there, but it's full of antioxidants and makes the sponge sooo soft and moist! Grounded almonds replace the flour in this recipe, and there's no butter so it truly is a curve-conscious chocolate cake. Give this recipe a go, and I hope you like it!

Again, here are some reasons why this cake is healthy:

- No butter or flour

- Natural sweetener, not actual sugar

- Beetroot!

- No icing, fat-free yoghurt

Ingredients

200g beetroot (cooked or raw), grated

4 medium eggs, separated

150g natural sweetener/agave nectar

40g cocoa powder

220g ground almonds

1tsp baking powder

For the filling:

500g fat-free yoghurt

3 tablespoons honey

1 punnet of raspberries

A few strawberries

(Plus a bit of dark chocolate to grate on top)

How to:

1. Preheat the oven to 180 degrees centigrade, 350 fahrenheit. Butter and line two cake tins.

2. Grate the beetroot into a bowl.

3. Separate the eggs. In one bowl, whisk the 4 egg whites until stiff. In the second bowl, whisk together the yolks and sweetener/nectar until combined.

4. Fold the egg whites into the yolk mixture in 3 goes with a metal spoon. Be careful not to knock the air out of the mixture, and stop mixing the minute it's all combined.

5. Fold in the cocoa, almonds, and baking powder, and stir until combined. Add in the beetroot, until all the ingredients are mixed well.

6. Dividethe mixture between the two cake tins and bake for 20 mins.

7. While the cakes are baking, mix the yoghurt and honey for the filling.

8. When the cakes are done, leave to cool on a wire rack. Once cooled, spread about 2/3 of the filling in the middle of the cake, and top with raspberries and sliced strawberries.

9. Spread the rest of the yoghurt mixture on top of the cake, grate some dark chocolate on top and add a few raspberries. For extra sweetness, drizzle with honey.

10. Eat and enjoy!

Nati xXx

Nice Ice - Fab finds!

Following on from an earlier post I did about ice cream and fro-yo, I found two fantastic new ice creams that are so much healthier than most out there! They were hidden in the corner of the freezer aisle, where only intrepid food shoppers would dare to delve, so it just shows that it pays off to spend some time searching your supermarket for healthier foods! I only bought the first one, but I'll give you what nutritional values I have for both and a little info about them!

Okay so the first one was actually in the Kosher section of the freezers, and is a soya ice cream!

1) Tofutti Mango and Passion Fruit Soya Ice Cream

(Values per 100ml)

94 kcal (amazing, I know!)

7.8g sugar

6.1g Fat, of which only 2.5g saturates

As you can see that's pretty impressive from a health point of view, as most ice creams will have over 24g of sugar. Just looking at the ingredients listed, it's completely organic and full of wonderful things like organic soya beans, palm oil and red beet juice! Yum! It also comes in chocolate, vanilla and caramel flavours.

2) Del Monte Fat Free Smoothie Raspberry Ice Cream

(Comes on sticks, so the values are for 1 of those)

84kcal

Only trace of fat

Now unfortunately I only got a fleeting glance at this one, but it looks superb so I thought I'd mention it to you anyway! I never thought I'd be able to put 'fat-free' and 'ice cream' in the same sentence, but here you go! It looks jam-packed of fruit, and would be fab for kids - give them a go!

So that was just a quick update on some new products I've found! Hope you've been having a wonderful weekend and I'll be back soon!

Nati xXx

Size Matters.

You might have heard the saying (or read it in an earlier post of mine) "Eat breakfast like a King, lunch like a Prince, and dinner like a pauper.", which refers to the size of the meals you consume throughout the day. What you may not have realised, however, is just how much sense that phrase holds, so read on to learn more...

Breakfast truly is the most important meal of the day, as you are 'breaking' your 'fast' from the night. What you eat when you wake up will set you up for the rest of the day, and have a big effect on your metabolism and energy levels. In this sense, protein and slow-release carbs are your best breakfast friends; they will keep you energy and blood sugar levels stable, and having a large breakfast will prevent you from snacking too much throughout the day, and craving sugary foods. A good breakfast would be something like scrambled egg whites on brown toast, and yoghurt with fruit. With that selection you're covering most of the food groups, and getting a balanced start to the day. Now, as you know by now I'm a Weetabix obsessive, and whilst cereals can be a good breakfast choice, try and stay away from high-sugar versions and think about things like muesli and granola too.

If there is a large gap between your breakfast and lunch (of more than 2hrs), it's a good idea to snack on something healthy to keep your blood sugar level stable and your metabolism fast. I tend to go for a banana, or if I have a coffee (soya, naturally) I count that as my mid-morning snack. A lot of people reach for cereal bars or granola bars - but beware. In their unaltered form, and by that I mean the plain granola and low-sugar cereal that you can get out of a packet, these are two perfectly healthy foods. However, by turning them into bars, many companies have decided that it's a good idea to add a heap of butter and sugar/syrup just so it tastes better (read 'sweeter'). While our sweet tooth may be appeased, our waistlines and health will not be, as these snacks can be highly calorific, so be cautious.

When it comes to lunchtime, a princely portion is in order. Consider a sandwich of grilled chicken breast, tomato, lettuce and avocado on wholewheat bread, with perhaps a yoghurt for afterwards. Many people end their meal with fruit, but fruit should always be eaten on an empty stomach, so think again! Eaten on top of a meal it begins to rot as fruit is the most easily/quickly absorbed foodstuffs, so you end up losing all the important nutrients it contains!

Once again it comes to snacktime, and in the afternoon I tend to have a Ryvita with peanut butter and banana, and a soya yoghurt. Ideally you will have had protein at lunch, which should keep you feeling full-ish, so a small snack is all you need. When dinner rolls around, try to avoid eating lots of carbs after 8pm, as your body is beginning to wind down, and it will find it harder to digest lots of carbohydrates. Try something like fish with vegetables, and if you're feeling a little cheeky, a bit of dark chocolate for after :) Dinner should be fairly light to help you sleep easier and to give your digestive system a bit of a rest!

Happy New Year and hope that helps :) xXx

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