Archive for April, 2012

Aromatic couscous

Monday, April 30th, 2012

Aromatic couscous

Monday, April 30th, 2012

Do you find that you don’t really know what to add to cous cous? Why not try this quick and easy, delicious gut loving recipe. The dish is ideal for an afternoon snack for the children coming home from school or as part of a pack lunch/dinner. It packed with vitamins, minerals and fibre, all of which help us keep a healthy cut.

Ingredients

  • 1 courgette  sliced lengthways
  • ½ red and ½ yellow pepper, cut into strips
  • olive oil, for drizzling
  • 50 grams butter beans
  • 50g sundried tomatoes
  • 50g raisins/sultana’s
  • 200g/7oz wholemeal couscous, cooked according to packet instructions
  • 1 orange, juice and zest
  • 1 lemon, juice and zest
  • small handful fresh mixed herbs such as parsley, mint, basil and coriander, chopped
  • 2 tbsp black olives, stones removed
  • 2 tbsp pine nuts
  • salt and freshly ground black pepper

Preparation method

  1. Drizzle the courgette and red pepper slices with olive oil (do not overload).
  2. Place in the oven and roast until softened.
  3. Chop the courgette and red pepper into slices
  4. Place the couscous into a large bowl. Add the courgette and pepper pieces and all the remaining ingredients and mix well.
  5. To serve, place into a serving dish.

How to beat those usual digestive problems!

Monday, April 16th, 2012

Feeling bloated and guilty due to eating too many Easter Eggs? By following the below advice we will help kick start your digestive health, help you get into better shape and be ready for summer.

  • Don’t peel your vegetables. This will help increase the fibre content (however please ensure that they are washed properly).
  • Have fibrous cereal e.g. shredded wheat, Branflakes and Shreddies. Fibre adds bulk and helps keep.
  • Aim to do 30 minutes of exercise per day i.e. walking the dog, getting off a stop early, going for a walk at lunch etc.
  • Always choose the ‘brown/wholemeal’ option. For example brown/whole grain rice, pasta and bread.
  • Drink plenty of fluids, especially water. It encourages the passage of waste through your digestive system and helps soften stools.
  • Cut down on fatty foods a good method is to grill instead of fry, that way you can still have your chips but the healthier way.
  • Go easy on spicy food. Many people love spicy food and it doesn’t bother their digestive system however others find it upsets their stomach. It’s not just scorching hot foods like chillies that trigger heartburn. Milder foods such as garlic and onion can also bring it on.
  • Limit your intake of caffeinated and or fizzy drinks as these can sometimes boost the acid in your stomach as well as caffeine acting as a diuretic.

Easter Bank Holiday…

Monday, April 9th, 2012

Easter brings the family together for a well-earned break, sharing tasty meals and the all-important Easter Eggs!

With modern day life, everybody will experience stress to some degree or another.  Small amounts of stress may actually be good, as it keeps us alert and energised. However, too much stress may result in problems!

One of the first parts of the body to react to stress is our digestive system, causing gastrointestinal problems such as bloating, constipation and diarrhoea.

The release of stress hormones such as adrenaline and cortisol, makes our heart beat faster, this will in turn influence the motility and the natural movement of our digestive system. Hence, after an episode of extreme stress, people are more than likely to suffer a bout of diarrhoea, and in some case even vomiting.  Long term stress can increase the risk of chronic conditions such as ulcers and a range of gut complaints.

Not only stress itself can affect the digestive system,  being stress also means we may be more likely to indulge in lifestyle habits that are not ideal for our digestive system, such as excessive smoking and drinking, less exercise, poor eating habits resulting in an unbalanced diet, in turn causing an unbalance of good and bad bacteria in our gut.

A few points to consider in relieving stress:

  • Breathe deeply – take long deep breaths which may calm us down
  • Plan ahead – make plans for your commitments so you feel more in control
  • Limit intake of caffeine – stimulants can worsen stress levels
  • Exercise – exercise dissipates the adrenaline that builds up within us during stress

So make sure you take time out to relax and enjoy life!  

Did you have some “me time” this bank holiday?

Easter Gut Treats!

Monday, April 2nd, 2012

How to beat those usual digestive problems!

Feeling bloated and guilty due to eating too many Easter Eggs? By following the below advice we will help kick start your digestive health, help you get into better shape and be ready for summer.

  • Don’t peel your vegetables. This will help increase the fibre content (however please ensure that they are washed properly).
  • Have fibrous cereal e.g. shredded wheat, Branflakes and Shreddies. Fibre adds bulk and helps keep.
  • Aim to do 30 minutes of exercise per day i.e. walking the dog, getting off a stop early, going for a walk at lunch etc.
  • Always choose the ‘brown/wholemeal’ option. For example brown/whole grain rice, pasta and bread.
  • Drink plenty of fluids, especially water. It encourages the passage of waste through your digestive system and helps soften stools.
  • Cut down on fatty foods a good method is to grill instead of fry, that way you can still have your chips but the healthier way.
  • Go easy on spicy food. Many people love spicy food and it doesn’t bother their digestive system however others find it upsets their stomach. It’s not just scorching hot foods like chillies that trigger heartburn. Milder foods such as garlic and onion can also bring it on.
  • Limit your intake of caffeinated and or fizzy drinks as these can sometimes boost the acid in your stomach as well as caffeine acting as a diuretic.

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