Rate Your Diet IQ
There’s no doubt that food can have a powerful effect on you health and wellbeing but certain foods pack far more nutritional punch than you may realise. So just how much do you know about the individual health boosting properties of the foods you eat?
To test your nutritional smarts, simply take the quiz below and see how your food knowledge measures up! Good Luck!
1) To lower your cholesterol, munch on…
a)Carrots
b)Apples
c)Peppers
2) To boost your mood snack on…
a)Cottage cheese
b)Oranges
c)Celery
3) To reduce PMS bloating & water retention have some
a)Chocolate
b)Water melon
c)Peanut butter
4) To boost your memory go for
a)Corn
b)Natural Yogurt
c)Blueberries
5) If you’re stressed, eat more:
a)Cheese
b)Beans/Lentils
c)Ginger
6) How many portions of dairy a day is essential for healthy bones?
a)Three
b)Five
c)Zero
7) To reduce bloating and wind eat some:
a)Fennel
b)Basil
c)Parsley
8) Which spice helps to reduce sugar cravings?
a)Ginger
b)Tumeric
c)Cinnamon
9) Which food may lower your risk of developing heart disease?
a)Garlic
b)Monkfish
c)Turkey
10) How many teaspoons of sugar does the average pot of fruit yogurt contain?
a)1 teaspoon
b)2 teaspoons
c)4 teaspoons
ANSWERS
1) Answer: B There’s good reasoning behind the old saying ‘an apple a day keeps the doctor away’! One such reason is that eating apples regularly can help lower cholesterol levels. Just make sure to eat the skin as it’s the pectin in apple skins that binds to cholesterol and helps eliminate it from the body. As well as packing a delicious crunch, they’re also a good source of Vitamin C, potassium and dietary fibre.
2) Answer: A Cottage cheese is high in an amino acid called Tryptophan which is the main building block for serotonin production. Serotonin (also known as ‘the happy hormone’) works to help us feel calm and content. So eating foods high in tryptophan such as cottage cheese will boost serotonin levels particularly when eaten with a small amount of carbohydrate. So, the next time you’re feeling a bit blue, try a snack of cottage cheese on rice cakes for a tryptophan-loaded mood lift.
3) Answer: B Bloating and fluid retention is a common complaint among PMS sufferers. To alleviate this, the use of natural diuretics is often recommended. Not only will water melon satisfy a sweet craving, it’s a natural diuretic to boot! Its high water content helps to stimulate excretion of urine, thereby decreasing water retention. Also, watermelon is considered to be an excellent source of potassium and is high in vitamin B6 which is known to help alleviate mood swings – all in all the perfect PMS food!
4) Answer: C Often referred to as the ‘brain berry’, blueberries are packed full of memory boosting nutrients. They are also one of the richest sources of antioxidants which help protect our brains from free radical damage. In fact, more and more studies are suggesting that a daily dose of berries could even reduce a person’s risk of developing Alzheimer’s and dementia. So, feed your brain daily with a handful of these tasty blue marbles – throw them into the lunchbox for a nutritious snack or add them to yogurt or muesli for breakfast.
5)Answer: B Prolonged stress or anxiety literally drains and depletes vitamins and minerals from our bodies which is why it is so important to eat regularly and well in order to replenish these stores. Beans and lentils are an excellent source of magnesium and B vitamins which helps build the body’s ability to handle stress. Some options include; chick peas, butter beans, kidney beans and lentils. Soups and stews are a great way to get beans and lentils into the diet.
6) Answer: C The notion that dairy is absolutely ‘essential’ for healthy bones comes from outdated food pyramids and guidelines supplied by dairy boards. The fact is that whilst children and teenagers may benefit from consuming dairy (in moderation) for calcium, the majority of us adults do not. There are many other ways to keep our bones healthy, they include avoiding the ‘S’ words: smoking, stimulants, sugar, salt and stress which all leech calcium from the body. Good non dairy sources of calcium include tinned sardines, nuts, seeds, pulses and green leafy vegetables.
7) Answer: A Fennel is extremely effective for treating stomach bloating and helping to relieve wind. It contains a whole cocktail of essential oils that give its characteristic aniseed smell. Fennell works really well roasted in the oven with olive oil or you can drink fennel tea instead. Just add 1 teaspoon of whole fennel seeds to 1 pint of water. Boil the seed in a saucepan for 20 minutes and strain before drinking to eliminate the seeds
8) Answer: C Seasoning a high carbohydrate food with cinnamon can help lessen its impact on your blood sugar levels and thus reduce subsequent cravings for sugar. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. This helps to control blood glucose levels by preventing insulin spikes after meals. Sprinkle this aromatic spice over porridge, yogurt, stewed apple or use in baking for added flavour and health benefits.
9) Answer: A Increasing evidence suggests that garlic may help prevent heart disease. It may slow down atherosclerosis (hardening of the arteries) and lower blood pressure slightly, between 7% and 8%. Garlic also seems to be an anticoagulant, meaning it acts as a blood-thinner, which could help prevent heart attacks and strokes. Chopping or crushing garlic activates the most powerful compound (allicin) and allowing it to sit for around 10 minutes before cooking will further maximise the health benefits.
10) Answer: C Most small pots of fruit yogurt on the market today contain approximately 4 teaspoons of sugar. Some of this will come from natural milk sugars, but the majority are added sugars. Sugar always comes under the heading of carbohydrates. Usually you will see something like ‘Carbohydrate 34g of which sugars 16g’. It is the sugar content that you should be concerned with. A simple way of gauging sugar content is to remember that 1 teaspoon is equivalent to 4grams. So, if your favourite fruit yogurt contains 16g of sugar per small pot, that’s equivalent to 4 teaspoons of sugar which is a lot!
3 Diet Tips To Reduce Puffy Eyes & Dark Circles
If, like me, you’re prone to dark shadows under your eyes, the following diet tips will help perk your peepers up from the inside out and allow you use a little less concealer! Of course, getting a decent night’s kip works wonders too!
1) Start the day with a cup of warm water with the juice of half a lemon which ‘switches on’ the liver and kick-starts detoxification and hydration. Try cutting your consumption of tea/coffee back by at least half.
2) Reduce your wheat intake – puffiness or dark shadows under the eyes can sometimes be caused by overconsumption of or a sensitivity to wheat (i.e. bread, pasta, cereal, crackers and biscuits) Try using spelt or buckwheat bread instead and swap pasta for quinoa for a month and see if you notice a difference. If anything, I guarantee you’ll feel less bloated!
3) Eat more beans, berries and apples – Consuming foods high in antioxidants can help strengthen the blood vessels around the eyes, so, I recommend you eat one portion of berries and an apple every day and at least 3 portions of beans and lentils per week. See website for inspiring recipes.
If all else fails, the oul tea bag under the eyes trick always works a treat! J
7 Steps To Sleep Heaven
Sleep deprived? Is poor sleep taking its toll on you?
If you’re feeling robbed of rest, you’re not alone. One in four of us say we struggle with poor sleep and there has been a significant rise in the number of people taking sleeping pills. So, what has us up counting sheep? Below are several factors which contribute to sleep problems, along with some tips on how to improve your sleep patterns;
The Stress Connection
Stress activates the fight or flight response and it makes sense evolution wise that when we feel threatened or in danger, we should stay awake. And it can be a vicious circle – stress can stop you sleeping, but not getting enough sleep can also create stress. Our bodies metabolise the stress hormone cortisol during sleep, but a shortened sleep can mean that cortisol levels do not decrease enough and so you wake up feeling stressed in the morning. Over time, this can impact on your immune system and hormonal health.
Over-stimulated
We have so many distractions and reasons to stay awake these days from the internet and 24 hour TV to social media sites and computer games that many of us our simply over-stimulating ourselves in the evenings. Exposure to bright lights at night, from TV or computer monitors, can affect melatonin levels and thus disrupt the sleep cycle. But it’s not just what we do in the evenings, what we do during the day can also have a stimulating effect that lasts well into the evening.
Café Culture
As a nation we’re drinking more coffee than ever before which may keep us buzzing during the day but could be having a significant affect on our sleep. The stimulating action of caffeine affects the central nervous system, which increases heart rate and adrenaline and also suppresses melatonin production. It takes up to eight hours for the body to break down caffeine, so drinking coffee during the day, can easily disrupt sleep at night
Sleep Busting Foods/Drinks
It’s true that while some foods can help you sleep (see below), others can have the opposite effect. Spicy, sugary, high-protein or high-fat foods eaten late can lead to sleep-busting heartburn or indigestion. Ideally you should eat dinner two to three hours before bed to allow your body time to digest. Alcohol is a sedative and can help you nod off initially. One drink may be okay, but, if you have two or more, it can actually prevent you from getting into the deeper stages of sleep which are essential for feeling refreshed in the morning.
Sleep Inducing Foods
Sleep inducing foods contain the amino acid tryptophan that has a calming effect on the brain, which makes it easier to fall asleep and stay asleep. Your body converts tryptophan into the hormones serotonin and melatonin, both of which have a relaxing and sleep inducing effect. Tryptophan is found in many high-protein foods, however, to get the benefit of tryptophan’s sleep inducing qualities, you need to choose a snack the combines both protein and carbohydrate, see below.
Sleepy Time Snacks
+ Porridge made with milk
+ Handful of Almonds with a banana
+ Oat cake with peanut butter
+ Natural yogurt with granola
+ Cottage Cheese with slice apple
Good Sleep Rules
Avoid weekend lie-ins – Your body can’t store sleep, so it won’t make up for any lost during the week. In fact, it will just disrupt your sleep pattern further.
Sleep Sex Rule – do not use your bed for anything except sleep and sex, don’t read, eat or watch television in bed.
Avoid afternoon naps – a very short cat nap of less than 10 minutes may be helpful but anymore than that can affect your sleep at night.
Keep the light out – even a small amount of light can hinder sleep so try black out curtains or blinds or perhaps an eye mask to help you nod off.
Have a warm bath before bed – Studies show a drop in body temperature triggers the brain’s sleep response. A bath artificially raises it, so when you cool down again you feel sleepy.
Beat The Autumn Blues
Each year the advent of colder weather sees us waving goodbye to our healthier summer habits. With the leaves blowing off the trees and the temperatures dropping, you might feel tempted to hide under layers of clothes and eat away those autumn blues. But, it doesn’t have to be that way – here’s our guide to beating your seasonal health slip-ups…
You Lose Motivation
With summer well and truly over, and Christmas too far away to get excited about, autumn can be something of a ‘nothing’ season making it hard to feel motivated or have goals to aim for.
Beat It: Kick start your get up and go by creating a new personal goal. Start with a short-term goal, such as doing 3 walks this week or reading one inspirational book this month. Make a list of beneficial reasons to commit to your goal, which you can look at for regular motivational top ups.
You Hibernate Indoors
Besides putting a dampener on your mood, lack of daylight can also affect your waistline. People who are overweight tend to have lower levels of vitamin D which can influence the functioning of a hormone called leptin, making you more likely to overeat.
Beat It: You don’t have to wait for clear blue skies to grab just a small dose of vitamin D. Commit to getting outside and enjoying some fresh air every single day. Try to set aside even 10 minutes in every lunch hour for a brisk walk. Then at weekends, make the most of the gorgeous autumnal display of colours by visiting your local park or forest.
You Comfort Eat
Now that the bikini is safely packed away for another year you find yourself tucking into stodgy dinners and reaching for the chocolate. One of the reasons we comfort eat at this time of year is that shorter days and lack of sunshine reduce our body’s production of serotonin – A.K.A. ‘the happy hormone’. Our bodies natural reaction to this is to crave more of the carbohydrates that raise serotonin levels, such as potatoes, pasta and chocolate.
Beat It: When it’s cold out, you may not feel like eating salads or fruit but you can still have healthy warming foods which are just as comforting. Soups, stews and baked fruit are a great way to fill up and stay warm. If you make use of all the gorgeous colourful produce in season at this time of year then there’ll be no need to turn to the unhealthy stuff.
What’s In Season?
Sweet Potato, Carrots & Pumpkins – These bright orange vegetables are all great sources of beta-carotene which helps our skin glow. They’re also high in vitamin C which will build immunity coming into the winter. Try them roasted, boiled, mashed or in soups and stews.
Pears & Apples – Both fruits are high in fibre and contain cholesterol lowering compounds. Eat fresh or try them stewed with a little cinnamon for a simple and guilt free dessert. The autumnal aroma of apple and cinnamon wafting through the house will warm the heart and feed the soul – See recipe below:
Honey & Cinnamon Stewed Apple
Ingredients
Six apples
1 Tbsp of honey or agave syrup
1 teaspoon of ground cinnamon
1 teaspoon of vanilla essence – optional
1 large mug of boiling water
Method
Peel, core and chop the apples into chunks
Add the apples to a large pot and dust with the cinnamon.
Pour over hot water to cover apples, add honey and vanilla, stir to combine.
Pop the lid on and simmer for 20 minutes on medium heat until apples are cooked.
Mash the cooked apples with a fork and voila!
Serving Suggestion
Serve warm over natural yogurt.
D5 Creation