Love Your Gut Blog
Monday, April 4th, 2011
The bright evenings, the sight of daffodils – you know spring has finally arrived!
The foods we find in the supermarkets will be largely influenced by the season we are in, so let’s see what foods are in store for us this season! Below are a few foods that are favourites during this time of the year:
Purple sprouting broccoli is packed with vitamin C and is a good source of carotenoids, iron, folic acid, calcium fibre and vitamin A. It can be simply steamed or boiled for a healthier option, and can accompany almost any fish or meat dish.
Watercress is rich in vitamin C, calcium, iron and folic acid. It is a cruciferous plant containing phytochemicals such as beta-carotene and flavonoids. Raw watercress adds a peppery yet smooth edge to dishes and is highly nutritious. Use it in salads, sandwiches and soups – when cooked, it has a milder flavour.
Radishes contain significant levels of vitamin C. Juicy, crunchy and crisp, UK-grown red radishes add a delightful punchy colour and flavour to dishes. Their peppery taste stimulates the production of saliva and rouses the appetite – brilliant as aperitifs!
Passion fruit has to be one of the most intensely and enticingly scented of all fruits. They are rich in vitamins A and C and are a good source of potassium and iron. The seeds are also high in fibre. Enjoy passion fruit on their own, on yoghurt or ice cream, or use them to impart their magical flavour to a variety of fantastic desserts.
Crab is a good source of a number of trace minerals including selenium, which can counteract chromosome damage as well as increasing our resistance to viral and bacterial infections. It contains useful amounts of B vitamins, iron and zinc. There is a multitude of ways to enjoy this most versatile of seafood – in sandwiches, with pasta, or in salads.
Sea trout is a good source of omega-3 essential fatty acids, which are linked with reduced risk of heart disease. You can steam it, grill it or put it on the barbeque on a warm sunny spring evening!
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Friday, March 25th, 2011
So this weekend marks the official start of British summertime – don’t forget to turn your clocks forward by one hour on Sunday! It’s true we’ll be losing that extra hour in bed but think of all the extra daylight in the mornings and evenings – plus we have plenty to look forward to with a long summer ahead!
So why not celebrate the arrival of British summertime by taking advantage of those extra daylight hours? This is a perfect opportunity to change your usual exercise routine by trying a new outdoor sport, such as tennis, cycling or running. Or team up with friends for a few games of rounders or Frisbee in the local park!
And once the weather is warm enough in the evening, you could even gather friends or family together and sit in the garden with a healthy picnic.
Or, as the sun starts to rise earlier throughout April and May, why not get up extra early once a week and go for a brisk 30-minute walk before work?
Just a few changes to your daily routine could make a big difference to your health and overall wellbeing – so use the extra sunlight to your advantage!
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Monday, March 21st, 2011
Travelling abroad over the Easter break?
It’s not just about being trim and looking good for the beach, but also avoiding the risk of tummy upsets that are common and can make many holidays become miserable. One in five people have suffered from either diarrhoea or constipation whilst being on holiday. The risk of developing travellers’ diarrhoea is between 5-10% if you’re visiting places such as North America, Northern Europe, Australia and New Zealand but this increases to about 50% for places such as North Africa, Latin America, the Middle East and Asia.
Long periods of inactivity on the plane or sitting by the pool, changes in air cabin pressure, dehydration, and different eating and drinking habits, can all contribute to holiday bloating, constipation or diarrhoea. Obvious precautions you can take once abroad include: avoiding local tap water and ice; peeling fruit and veg, and avoiding foods that look as though they have been kept in the warm for hours.
However, not many people realise there are actions you can take to help protect your gut prior to traveling. By taking these precautions you can minimise the chances of digestive health problems when you arrive so that you can enjoy your much-deserved holiday!
A few tips to consider before and during your travels:
- Look after your gut – Before traveling try to improve the health of your gut through diet. Consider including prebiotic foods in your diet such as asparagus, onions, and artichokes, eating a well-balanced diet and taking a regular quality probiotic product.
- Be prepared – pack some high-fibre cereal or dried fruits in your suitcase so you can have it for breakfast or as a snack. It is often a challenge to eat enough fibre whilst being on holiday, which can soon affect your digestion.
- Stay hydrated – Dehydration is a major cause of gut problems when you’re on holiday so drink plenty of water and juices throughout your holiday, especially if you’re in the sun or on the plane as the dry cabin air can dehydrate you.
- Stay active – long periods of inactivity can make the digestive system sluggish so if you’re travelling on the plane do the leg exercises as suggested in your flight handbook or walk up and down the aisle every so often. When you’re relaxing by the pool or lying on the sun loungers, get up and move around every hour.
- Finally visit your GP prior to travelling to see if there are any vaccinations you may need to have before travelling to your chosen destination.
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Tuesday, March 15th, 2011
So, have you given anything up for Lent? If so, how’s it going almost a week in?
Many of us resolve to give up those ‘naughty’ treats for Lent – but all too often, giving up our breakfast coffee or that dreamy chocolate dessert after a hard day at work might prove to be more difficult than it sounds.
If you can relate to this, why not set yourself a more realistic goal that you know you can stick to for the next few weeks?
Rather than ‘giving up’, why not think about ‘taking up’? Instead of (or, if you’re feeling really motivated, as well as!) breaking an old ‘unhealthy’ habit, try adopting a new ‘healthy’ one.
What about a small change, such as giving up sitting at your desk at lunch time; instead you could take a short walk to the local park or even just around the grounds of your workplace. (Take a look at the Gut Active page for simple tips on incorporating exercise into your daily routine.)
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Monday, March 7th, 2011
Tuesday is Pancake Day throughout the country, and while many people may be eagerly looking forward to pancakes at teatime, the actual day, Shrove Tuesday, has more religious significance.
Before the period of Lent, a period of fasting, many people with religious beliefs would say their confessions and use up certain food stuffs. They would use up foods such as sugar, fat and eggs which are limited during Lent and have a last big feast.With these ingredients, the tradition of pancake making began!
Pancakes are really easy to make and something that the whole family can get involved with, from making the batter to adding the fillings – so have a look at our healthy recipe below and start flipping! Add fillings and toppings of your choice; blueberries, strawberries, peaches, raspberries – fruits are always a healthy option!
Wheatgerm Pancake (good source of fibre!)
Ingredients:
2 eggs, lightly beaten
4 tablespoons rapeseed oil
450ml (16 fl oz.) buttermilk
1 dessertspoon bicarbonate of soda
8 tablespoons wheat germ
1/2 teaspoon salt
150g (5 oz.) wholemeal flour
Preparation method:
1. In a medium bowl, mix eggs with oil and buttermilk. Stir in bicarbonate of soda, wheat germ and flour; mix until blended.
2. Heat a lightly oiled frying pan over medium high heat. Pour or scoop the batter onto the pan, using approximately 4 tablespoons for each pancake. Brown on both sides, turning once.
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The bright evenings, the sight of daffodils – you know spring has finally arrived!
