Tuesday, January 3rd, 2012
Happy New year from Love your Gut!
We hope you have all had a fantastic festive season and are ready to start 2012 off with a bang! The New Year is the perfect time to start a fresh and kick start all the things we want to do or improve in our lives. Whilst New Year’s resolutions are what most people do at the start of the year, may we suggest that you put together some New Year’s ‘objectives’ instead. This will perhaps be more achievable by the end of the year rather than feeling failure if you have not been able to keep your resolution. With objectives you can also set out ways in which you can achieve the objective and if it has not went to plan you can re-adjust it to help you achieve it in a different way.
Since Love Your Gut is all about health and wellbeing may we suggest the following objectives for you to aim to achieve by the end of 2012.
- By the end of 2012 I will exercise at least _X_times per week.
- By the end of 2012, I will have increased the amount of fruit and vegetables I have in my diet each week (this will help increase your vitamin and mineral intake and help with you immune function.
- By the end of 2012 I will cut down on the amount of sugary snacks I have during the day.
- By the end of 2012 I will have replaced white pasta, bread and rice with either brown or wholemeal goods (this is an excellent aim to increase your fibre intake which will help with your digestive health).
- By the end of 2012 I will have ensure that I will have at least one hour of ‘me’ time per week (this will help digestive health too as it will help you to de-stress).
Tags: dietary fibre, Exercise, fibre, HEALTHY EATING, new years
Posted in 5-a-day, FIBRE, Gut Health, News, Uncategorized | No Comments »
Monday, November 28th, 2011
It’s that time of year again, can you believe it!!! With lots of parties on the horizon and our glad rags at the ready we really do want to be looking and feeling in tip top shape. Admittedly, as I am sure many of you will agree it can be hard to get motivated in the cold dark winter nights, all we really want to do is snuggle up on the sofa with a nice warming drink. As mentioned on our blog on the 14th November winter soups and stews are warming and wholesome whilst also helping our digestive health due to the fibrous lentils and beans which also contain an array of vitamins and minerals to help us fight those winter bugs. Why not try the following tips which will help keep our digestive health in good working order whilst still being able to enjoy the odd festive drink, or two over the Christmas and New Year period.
Warming food suggestions:
- Porridge topped with blueberries (or another readily available citrus fruit) – This will give us a warm and filling start to the day whilst also supplying us with a good source of fibre for our digestive health but also some antioxidants from the blueberries which will also help us to fight those common infections.
- Wholemeal bread toasties (work facilities permitting) with filling of your choice. – This will add more fibre to help keep your bowel movements regular.
- Scotch broth – An oldie but a goodie for this time of year. Soups are so nourishing and filling. Scotch broth is packed full of lentils and beans also keeping our digestive system in full working order.
Practical tips:
- Before heading out for a razzle ensure you have something filling to eat. This will be kinder to your tummy and digestive system if you end up having one to many.
- Drink lots of water to maintain your hydration – Alcohol is a diuretic so drinking a glass or two of water before going to bed after a night out will maintain your hydration and help make you feel better the next day.
- Try to go for a quick brisk walk (even if it is just around the block) – This will help to prevent the after dinner slump where you want to have a nap as well as burn off some of those calories you have consumed.
Tags: antioxidant, antioxidants, bacteria, blueberries, bowel cancer, constipation, dietary fibre, digestion, digestive health, fruit and vegetable, holiday health, immune system, immunity, nutrition, probiotics, Vitamin C, vitamins
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Monday, September 5th, 2011
Yes………the summer holidays are over which means we need to start thinking about what to make for the pack lunches. We can often get stuck in the same old rut with our pack lunches which can become very boring for our children. This is not going to help when it comes to ensuring they are meeting their nutritional requirements. Why not try some of these ‘tricks’ to help ensure pack lunches are not only fun and enticing for children but most importantly they are packed full of gut loving goodness.
Wholemeal sandwich kebabs:
Instead of having the traditional four sandwiches how about loading all the ingredients onto a skewer to form a kebab? Obviously this will not work for certain sandwich fillers; however ingredients such as ham, cheese, tomato and bread will all accommodate this idea. By using whole meal bread you will also help keep your child fuller for longer as well as giving them a good source of fibre and adding extra texture to their lunch.
Homemade humus dippers:
Humus is extremely easy to make, so why pay the expense of buying it in the shop. This also means you can cater to your child’s taste buds whilst trying to sneak in some extra vitamins and minerals by adding some vegetables that they may not take otherwise. Serve with some bread sticks
Low fat rice pudding and fresh or dried fruit:
This is a nice dessert option that can be made in bulk then place in little pots when needed. It will also satisfy your child’s sweet tooth whilst also helping to provide them with slow releasing energy rather than giving them an instant boost they would get from a chocolate bar or biscuit.
Why not get your son or daughter to help you make their lunch? Food always seems to taste so much better and seem more exciting to a child when they have helped to make it.
Tags: digestive health, fibre, healthy food, vitamins
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Monday, August 22nd, 2011
Oversized portions mean Brits pile on the pounds
Brits are unaware of what constitutes a standard portion size and because of this men are consuming a staggering 778 calories1a extra per day, which could add up to one and a half pounds1b of excess weight a week. Women aren’t far behind, eating and drinking an extra 546 calories1a per day, leading to a possible weight gain of just over a pound1b a week, new research from Loveyourgut.com reveals.
The study has been carried out to coincide with Gut Week (22-28 August), a national campaign which aims to raise awareness of good gut health. Shockingly, the survey reveals almost half (44%) of us are oblivious to how many calories we should be consuming per day, whilst almost a fifth (18%) admit to not knowing the correct portion size we should be serving ourselves. Subsequently, as a nation, we’re eating more than a third2 over the recommended servings of foods such as rice, pasta and potatoes.
Dr Christian Jessen looking at the problem of over sized portions
Dr Christian Jessen, medic and supporter of Gut Week 2011 says, “It’s very easy and tempting to eat too much food, but regularly consuming large portions can significantly increase your risk of excess weight gain, digestive problems, type 2 diabetes and coronary heart disease. I think many people will be shocked to learn that big portions can not only affect their waistlines, but can also cause internal health problems that may not be so clear. Dropping just a few calories per day, combined with regular exercise will significantly help over time.”
Food mannerisms
The research also reveals we’re not only in the dark about portion sizes; we’re also a nation unashamed to pile food onto our plates. A staggering three quarters (77%) eat more food at home than when out, a greedy fifth (23%) of us admit to having larger amounts of food if we are serving ourselves and one in ten (12%) have more than one helping for their evening meal. A worrying quarter (25%) also regularly eat their evening meal in front of the TV, where distraction leads to them being unaware of the amount they’re consuming. But, we don’t seem to just overindulge ourselves – when it comes to hosting friends or family we’re more likely to overcompensate, with over a fifth (21%) of us often providing more food for our guests than we feel necessary to prevent the worry of not having enough.
Hibernating habits
As we head into autumn, it appears the increasingly colder weather can have a negative impact on our food choices and lifestyles. The research reveals:
- Almost a third (30%) of us eat larger portions and two thirds (66%) increase our intake of carbohydrates such as bread, pasta and potatoes
- Over two fifths (45%) eat more processed and high calorie foods, such as ready meals, crisps and chocolate
- One third (33%) admit to exercising less
- 31% of us choose to sleep longer and 23%, to socialise more at home
- And 15% of us treat ourselves to more takeaways, rather than cooking at home
The research goes on to show a lack of awareness amongst the nation when it comes to high energy dense foods. A third (33%) of us admit we are unsure of what is meant by the term; 39% believe high energy dense foods are carbohydrates and over a fifth (22%) think they’re foods with energy boosting properties. This confusion is leading to unhealthy eating habits as almost a quarter (24%) of Brits are eating more high energy dense foods during the colder weather.
“Contrary to popular belief, high energy dense foods are those which have a high amount of calories in a small amount of food, such as chocolate and cheese”, says Dr Christian Jessen. “When the weather gets colder, people are tempted to tuck into larger portions of these foods, often in front of the TV, so not only are we eating more, but we’re also exercising less. This common practice of eating in front of the TV can be a big problem as you often eat a lot of food without noticing it, because you’re concentrating on your favourite programme! Watching what you eat doesn’t mean you have to give up everything you like – start with a few swaps and some simple changes and you’ll easily maintain a healthy weight.”
1) Use smaller plates – it will make even a normal size meal seem like a lot
2) Eat together – if possible, eat with family or friends. This gives visual clues as to how much others are eating and will help to monitor your own intake
3) Leave debris around you – foods such as chicken wings or drumsticks are a visual reminder of how much you have eaten. There is a reason that restaurants clear plates and food away quickly – it makes you eat more!
4) Try to keep your meals balanced – a third of your plate should be vegetables, a third starchy foods and the final third, a combination of protein like meat or fish, high energy foods and dairy foods such as milk and cheese
5) Avoid buffets at all costs – we simply cannot cope with the temptations and variety on offer and even ‘a little bit of everything’ will add up to a large amount
Organised by the Gut Week partners – digestive health charities Core and the IBS Network (formerly The Gut Trust) and in association with Yakult – www.loveyourgut.com offers practical advice and information on how to maintain gut health and seek help and support.
Notes to Editors
Research sample provided by One Poll in June 2011, with 2,000 respondents, aged 18+ years old
Tags: acid reflux, excess weight, Gut Week, Love Your Gut, portion size; digestion
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Monday, August 8th, 2011
No matter what way we talk around it, we are increasingly a ‘snacking nation’. This may be partly contributed to our lifestyles becoming busier and so we have less time to prepare food as we are always on the go. Snacks most frequently are associated with being high in fat, salt and sugar however this is not the way it needs to be and with a little extra thought and perhaps effort we can still have all our yummy snacks however they will be much healthier and most importantly ‘Gut Friendly’.
Chocolate bar to Cereal bar:
Chocolate bars tend to be high in sugar and not much else. Yes they will give us an instant boost of energy however what else are we getting from it? Why not swop your chocolate nibble for a deliciously tasty cereal bar. Cereal bars will provide you with similar sweetness, therefore satisfying you sweet tooth, through the binding ingredient (usually syrup – although minute amounts) and also the natural fruit. Cereal is also a good source of fibre and therefore will help your digestive health and keep you fuller for longer.
Sweets to dried fruit:
Again, sweets provide us with the instant sugar boost however not much else. Why not try dried fruits such as dates, apricots, sultana’s which will provide us with our sugar fix but also give us a boost nutritionally as each type of fruit provides with an array of vitamins and minerals and fibre, all of which will help our digestive health.
Crisps to nuts:
Crisps are something we all associate as something to have for a break. This is probably as most of us would have had a bag of crisps for break when we were at school. Why not try some mixed nuts instead. Not only will they provide us with that ‘crunch’ we get from eating a packet of crisps but they will also provide us with fat soluble vitamins A,D,E and K.
Tags: digestion, digestive health
Posted in Gut Health, News | 1 Comment »
Happy New year from Love your Gut!
