Love Your Gut Blog
Monday, May 16th, 2011
Following on from our recent post about lunch breaks, we have received a number of requests for healthy lunch suggestions – and we’re always happy to help if we can!
It can often be hard to keep lunch ideas at work interesting, appealing and healthy, so why not try some of the ideas below to add some excitement into your lunch box:
- Wholemeal pita bread filled with ½ avocado, strips of crunchy lettuce and crisp red and yellow Romano peppers.
- Pasta salad: cooked small shell pasta with diced cucumber, red and yellow peppers, halved cherry tomatoes, sweetcorn, roughly torn fresh basil and chive drizzled with olive oil and balsamic vinegar. Optional extra – add torn pieces of roast chicken.
- Vegetable couscous salad (this can be eaten warmed or chilled): sautéed onions, garlic, chickpeas (tinned), orange and red peppers, courgettes and chopped parsley.
- Roast chicken strips with a handful of mixed salad wrapped in a wholemeal wrap.
- Rocket, green bean and avocado crunchy salad: Handful of rocket, ½ diced avocado, chopped green beans, celery, sliced cold new potatoes with diced crispy bacon.
- Seeded bagel topped with flaked salmon and a handful of mixed salad leaves.
If you’re still feeling a bit peckish have a small pot of low fat yogurt, some oat cakes or a slice of fruit loaf with your lunch. Many people find they need something to keep them going between meals – but instead of snacking on sweets or biscuits, have some fruit, seeds or unsalted nuts. Snacking on fruit can be a great way to help you reach your recommended five daily portions of fruit and veg. Fresh, frozen, tinned, canned or dried versions can all contribute.
Posted in News | 1 Comment »
Tuesday, May 3rd, 2011
Hope everyone enjoyed the weather (and of course the wedding!) last weekend. It’s really starting to feel like summer now, and it seems barbecue season is starting early in celebration of the unexpected sunshine!
However, much as we all love them, it’s an unfortunate fact that the barbecue itself – and other food and preparation associated with it – can be a haven for the germs responsible for the dreaded food poisoning. So to avoid upsetting your digestive system this summer, follow these top tips for good food – and good gut health!
- Be prepared: Allow plenty of time for the barbecue to get going before starting to cook food. Wait until the charcoal is glowing red, with a grey surface.
- Wash up: Always wash hands thoroughly, especially before preparing food. Also wash surfaces before starting any food preparation.
- Get cooking! Cook food evenly, ensuring that everything on the barbecue is completely cooked and piping hot all the way through. Meat should not have any pink bits. Take particular care with chicken: wings and drumsticks can take a while to cook all the way through.
- Chill out: Typical barbecue accompaniments such as dips and mayonnaise can be a haven for unfriendly bacteria if left out uncovered in the warm air. Keep food in the fridge until it is ready to be eaten.
- Cover up. If you have prepared a buffet of food, keep it covered whenever possible to prevent flies transferring germs onto it. Remember that one housefly can carry hoards of bacteria!
- Nice rice: Don’t leave rice dishes out in the heat for too long, and never re-heat in the oven or microwave – the bacterium B cereus can thrive in such dishes and can cause stomach upsets.
Posted in News | No Comments »
Monday, April 25th, 2011
Hopefully everyone had happy and healthy Easters – and enjoyed a relaxing long weekend! With another one coming up in just a few days’ time, why not consider a few cheap and simple ways to include a bit of health and culture into the next few days?!
You could, for example, head out for a day at the seaside; visit a local farm and pick your own fruit and veg; spend a day de-cluttering your home; try your hand at a new skill such as painting, origami or knitting – or simply explore any free museums or galleries in your local area.
Or if you’re feeling daring, why not take the opportunity to try something you have never done before?
For example, what about flying a kite? It’s the perfect time of year, with sunshine and a fresh breeze, and it’s quite easy to do in your local park. Flying kites is also a great work-out for the upper body and your arms, so as well as having some fun you can be doing some exercise at the same time.
Or if you like cycling, what about a country bike ride? You could plan a ride down all those little winding lanes and enjoy the lovely fresh air. Or if you live in a city, head out to a park you have never been to before! And if you prefer spending time at home, why not re-discover your garden and plant some seeds or flowers, this may be your last opportunity to get your garden in shape for summer.
Posted in News | No Comments »
Monday, April 18th, 2011
Easter brings the family together for a well-earned break. Make this Easter the tastiest one yet – try out the recipe below for a delicious treat!
Salmon with bacon and mushrooms
Preparation time: 10 Minutes Cooking time: 25 Minutes Serves: 4
Ingredients:
- 4 tablespoons olive oil
- 4 x 150g salmon (or trout) fillets
- 1 x 250g pack smoked bacon lardons
- 1 large red onion, peeled and sliced
- 1 x 150g pack baby button mushrooms
- 1 teaspoon lemon zest
- 1 tablespoon red wine vinegar
- 1 tablespoon finely chopped rosemary
- A pinch of sugar
Method
- Heat one tablespoon of the oil in a non-stick frying pan. Season the salmon and fry for 3 minutes skin-side up. Transfer to a plate.
- Fry the lardons for 4-5 minutes. Add the red onion, fry for 2 minutes, and then add the mushrooms, cook for 5 minutes more and stir in the lemon zest.
- Put the salmon on top of the onion mixture in the pan (or use an ovenproof dish) and grill on high for 2-3 minutes. Mix the vinegar, the rest of the oil and the rosemary with a pinch of sugar and season.
- Spoon over the salmon and serve with celeriac mash or crispy roast potatoes.
With all the chocolate treats over the Easter break, why not make it healthier by enjoying a bowl of fruit salad? Use the vibrant coloured fruits that are now in season; strawberries, raspberries, mango, pineapple, peaches, cantaloupe melon and watermelon – all very refreshing!
Happy Easter everybody!
Image courtesty of Simon Howden via freedigitalphotos.net
Posted in News, Recipes | 2 Comments »
Monday, April 11th, 2011
When under pressure, it’s tempting to dedicate every minute of the day to work, grabbing a quick sandwich without taking your eyes from your computer screen. But foregoing your break to put in more hours is counter-productive. Bodies and brains need food and even a short rest at lunchtime to function properly. Rushing or skipping meals can impair the work of the digestive system and leave us feeling sluggish.
Nutritional therapist Melanie Flower offers top tips for a healthy lunch break:
Take a break: Try not to rush through lunch; our digestive systems struggle to process food that has been hastily swallowed. Schedule in specific times for meals, rather than slotting them in around work.
Snack attack: If you’re tempted to snack, take two portions of fruit to work. Try apples, bananas, raisins, nuts or satsumas – work towards five-a-day whilst satisfying the hunger pangs!
Stay hydrated: Our digestive systems need fluids in order to efficiently process food.
Curb the caffeine: Coffee and energy drinks may provide a short-term boost – but caffeine can affect the flow of stomach acid and protein-digesting enzymes which can ultimately damage the digestive system. Limit coffee intake to one cup a day, then drink herbal tea or water.
Posted in News | No Comments »
Following on from our recent post about lunch breaks, we have received a number of requests for healthy lunch suggestions – and we’re always happy to help if we can!
