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Whilst researching my latest book, Food for Life, I learnt that we’re very short of practical advice on food choices which are the most important things we can do for our health (humans and our gut microbes) and also to help the planet. I also learnt that how we eat can be as important as what we eat. Here are my top five, practical everyday tips to help you make small but sustainable changes across the year that will be far better for you than a few weeks of crash dieting or restrictive eating.
One of the simplest ways we can help our bodies thrive and prevent over-eating is to change the order in which we eat our food. Reaching for the bread basket or bowl of crisps at the start of a meal results in a rapid increase in blood glucose levels and a subsequent insulin response. This will likely leave you feeling tired, hungry and irritable just a few hours later. This is because glucose is rapidly absorbed from starchy foods, and this is even quicker on an empty stomach.
Why not start with a grilled vegetable platter, a selection of crunchy veggies or zesty fresh chopped herbs with a simple extra virgin olive oil and vinegar or lemon dressing. The extra acidity can reduce overeating on your next course, by reducing hunger signals and may also reduce harmful blood sugar spikes.
This can be grains, legumes, fungi or sustainable seafood sources. The importance of good quality protein in our diet is well known but what is less understood is that the classic combination of “meat and two veg” is not the only way to ensure we get the protein we need. Smoked tofu is surprisingly tasty and can be added to salads and stir fries for added protein.
I realised that not all fish is that healthy for us or the planet, but shellfish, such as clams and mussels, are an untapped source of sustainable, nutrient-rich seafood protein. These small and delicious foods are packed with protein, zinc, iron and B vitamins, as well as choline and iodine, making them a great addition to our diet.
Another unsung hero group in our diet is mushrooms. Mushrooms can replace meat in many dishes, bringing umami flavour, nutrients, protein and even vit D, if left on a sunny shelf, with a satiating and satisfying texture plus a positive impact on the environment.
Many of us find plain water a bit boring and Brits are world famous for their love of builder’s tea: the mix of black tea, milk and sugar can contribute quite significantly to our energy intake, especially when it’s the gateway to a biscuit or two.
Try some of these delicious swaps, to make your next drink choice healthier by choosing something polyphenol-rich, probiotic or both.
If you like hot drinks, simply opting for black coffee over your builder’s brew will make a big difference. Coffee is rich in polyphenols and contains fibre and won’t contribute to excess energy intake if you drink it black or with a drop of unsweetened plant or whole cow’s milk. Green tea, especially matcha powder, has a host of well-known benefits thanks to specific polyphenols, including green tea catechins and fibre.
For cold drinks, avoid fruit juices and soft drinks. Opt instead for unsweetened live kombucha, which has a natural fizz and flavour with the added benefit of probiotic strains and no added sugar as it is fermented by the microbes.
For a hearty, filling alternative to shop-bought milkshakes and smoothies, natural kefir (made yourself or shop-bought) is a delicious and healthier alternative for adults and children alike. Add some almonds for crunch or chopped fruit for different flavours.
The colours in our plants are there thanks to chemicals called polyphenols, also known as phytonutrients. These chemicals are produced by plants to protect themselves against environmental stressors, including drought, cold weather, hot weather, insects and parasites. A great example of this is the dark red colour of the oranges which grow in the foothills of Mount Etna in Sicily, where the nights are very cold and the days are very hot and dry.
It turns out these protective chemicals are also helpful for humans. This is why you should aim to eat lots of different colourful plants, choosing variety over the same familiar favourites, like iceberg lettuce and apple.
Different polyphenols are beneficial for different things. Beetroot is well proven to improve blood pressure and post-exercise recovery. Black beans are a staple in some of the longest-living humans and are the beans richest in polyphenols. A great way of introducing polyphenols is also to opt for colourful versions of your favourites, such as sweet potato and purple potato, purple carrots and purple sprouting broccoli, too.
Pick bread with high levels of fibre, seeds and no added sugar. Many supermarket breads have lots of added ingredients to make them last longer on the shelf and increase their palatability. True sourdough bread only needs a simple base of flour, with the sourdough starter, water and salt, which can be found in supermarkets (thanks to brands like Bertinet bakery) or can be made at a local bakery or at home. Choose to eat breads with whole grains, seeds and different types of flour, like dark rye, and always look for a high fibre content, rather than a healthy-looking label.
Before doing the ZOE programme, I thought my breakfast of muesli with skimmed milk was exactly what I needed for the day ahead. I soon learned that this breakfast, washed down with a glass of orange juice, pushed my blood sugar to diabetic levels and I quickly changed the menu. Adding mixed nuts and seeds to plain natural yoghurt with some polyphenol-rich berries is a great way to enjoy a nutritious breakfast that won’t spike your blood sugar.
Natural yoghurt is also a great way to introduce probiotics to your diet so, if you want to give your yoghurt an extra probiotic boost, simply add a splash of kefir. This is also great for those who don’t yet love the taste of kefir and want to find a way of including it in their diet. Kefir is also a great addition to soups and stews; just make sure you don’t actually cook the kefir as it will kill the live microbes.
Another easy way to include more fermented foods every day is to use miso paste, rather than stock cubes, to add flavour and umami to your dishes. Simply stir a teaspoon of miso into your pasta sauce or into your steamed greens or to add flavour to a fish recipe.
Finally, swapping white rice and white pasta with whole grains is an easy win. Replace white rice with pearled barley, choose buckwheat over couscous (which is just mini pasta balls), and enjoy spelt spaghetti instead of plain white spaghetti, keeping your favourite dishes but making them more nutritious with these simple tweaks.
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#Eat #fibre #ditch #juice #quick #easy #tips #healthier #meal
( With inputs from : www.theguardian.com )
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If you want to get fit, joining a gym is often the starting point but the financial pressures caused by the cost of living crisis mean that for many Britons, committing to another big monthly expense is simply not an option.
Indeed, a study issued this month found that more than a third of consumers have given up fitness memberships for money reasons. Generation Z and millennials were hardest hit, with half of 25- to 34-year-olds cancelling memberships, rising to 56% for 18- to 24-year-olds, according to the poll by the workspace firm IWG.
But the appetite for getting fit and participating in activities is still there: in December, sports and outdoor retailers had their strongest month since last March, with sales of gear and equipment up 3.5%, according to Barclays data published this week.
The Barclays report says almost a third of those seeking cost-effective ways to start new resolutions are looking to take up “free” forms of exercise, such as running or following YouTube workouts. Here, we look at how to get fit at no or low cost.
Councils offer people low-cost access to sports clubs and facilities. A lot of what’s available is not means-tested. Some of these services will be free, or have a minimal charge. For example, Southwark council in London allows residents to sign up for a free swim pass that can be used at many leisure centres in the borough on Fridays and at weekends. Sign-up is usually required before attending, as new members will have to provide proof of address.
Certain groups will also be entitled to additional classes and clubs. For instance, in Northern Ireland, Mid Ulster’s “active lifestyle programme” is running £1 classes, including yoga, water aerobics and strength and balance. Some sessions are open to everyone but they primarily focus on children and young people with disabilities, new mothers and older people.
Welsh councils, including Conwy, Swansea and Wrexham, have a 60+ active leisure scheme providing cheap access to local facilities for the over-60s. This includes a free initial period.
If you are set on taking up a specific sport, it is worth searching for initiatives funded by Sport England, Sportscotland, Sport Wales and Sport Northern Ireland.
Tennis clubs are particularly keen on helping new members into the sport. Tennis For Free offers sessions nationwide with all equipment provided (in most cases, classes will be starting up again in the spring). Clubs are also worth approaching directly.
Meanwhile, Skate Nottingham runs free weekly skateboarding classes for those aged seven to 14.
Some commercial brands also run free sessions. Sweaty Betty offers classes in-store, including yoga, barre and Hiit (high-intensity interval training), although you will need to sign up for a free Sweaty Betty membership. Locations include Islington, Brighton, York and Bluewater in Kent.
Wrap up warm and head to your local green space for some free, or low-cost, exercise.
Keep an eye out for public table tennis setups and outdoor gyms, as well as basketball and tennis courts. These are often free to use, although with some there may be a small fee, usually via the council’s website. You will typically have to take your own equipment.
If you are bold enough to give open water swimming a go, you could save a fortune in swim passes all year. Swimming on the coast, or in swimming ponds, is largely free, although some of the famous ponds, such as Hampstead in north London, charge a small fee (£4.25 or £2.55 for concessions in the case of Hampstead). Outdoor swimming groups and free information can be found at the Outdoor Swimming Society.
“Swimming is so cheap,” confirms Kate Rew, the society’s founder. “You don’t need any gear – it’s perfectly acceptable to jump in wearing a T-shirt and pants. You can move on to more gear – but none of it is necessary.”
The not-for-profit sports organisation Our Parks is also offering free classes at various parks around the country. Sessions include yoga, dance, pilates and fitness. However, if you are not able to get to the park, they also have a variety of live online sessions.
Another option is parkrun, which hosts a free weekly 5km run on Saturday mornings at lots of UK parks. There’s also a 2km junior parkrun for children aged four to 14 on Sunday mornings.
For those wanting to go at a slower pace, the Ramblers has hundreds of free walking routes across the country, and also hosts free Wellbeing Walks.
Virtual classes via apps, YouTube and fitness platforms are probably the most cost-efficient option, depending on how much space and self-motivation you have.
The free NHS Couch to 5K running podcast is a popular option. NHS Fitness Studio also has free exercise videos for pilates and yoga, strength and resistance, and aerobics.
YouTube has a plethora of free-access sports coaching videos and exercise sessions to get involved in, regardless of whether you are hoping to take up boxercise, Hiit or Zumba.
The Better at Home app also provides 600 virtual free exercise classes.
There is often increased interest in gyms in January, and, consequently, gyms often offer free trials at the start of the year. Use this time to think about whether you really will commit to regularly doing weight training and cardio, or attending classes. Some gyms also offer a free personal training session.
If you can’t see a free trial advertised, contact the team and ask if you can try before buying. If that fails, ask friends if they have a referral, or a free pass to a nearby gym.
If you do pursue a membership, check the contract carefully to ensure you are not locked into an unaffordable long-term commitment. Remember that local leisure centres will often be cheaper, although they may have fewer facilities.
Meanwhile, if you have a health condition, you may be entitled to a free pass. For instance, Everyone Active offers a free gym pass to anyone with Parkinson’s.
Avoid investing in expensive gear if you feel that your commitment to a new fitness regime could waver.
In the short-term, ask friends and family if they have old equipment, such as footballs, weights and badminton rackets, that you could borrow. The chances are someone you know invested in some, motivated by new year goals, and never used them again.
The ball manufacturer Alive and Kicking has scores of “football libraries” across the country that enable locals to borrow footballs for free.
Sites such as eBay, Vinted and Preloved Sports offer secondhand sportswear and equipment. In many cases the items will have never been worn.
However, be cautious about buying certain items. For instance, it may be dangerous to buy a secondhand horse-riding helmet or other protective gear.
If you are in Scotland, your child could be entitled to sports gear via the nationwide Kit for All scheme. In Aberdeen, for example, you can apply for sportswear via Aberdeen city schools.
For those after bigger purchases, such as a bike or an e-bike, there may be payment schemes to help. The nationwide salary sacrifice scheme Bike2Work saves on tax by enabling you to pay via your employer. There’s a calculator on its website to work out how much you could save.
Certain people may also be entitled to an equipment grant.
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#Ditch #gym #fees #ways #fit #cost
( With inputs from : www.theguardian.com )