Love Your Gut Blog
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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Monday, February 28th, 2011
While every part of the digestive system has its own role in food processing, the large intestine (sometimes called the colon) is particularly interesting, because it is home to a vast population of bacteria. This busy little internal ecosystem is crucial for our health.
We need bacteria. While previous generations used to think that all bugs and microbes were dangerous, nowadays we know that good bowel function – and indeed life itself – actually depends upon a healthy balance between the useful and the less useful types of bacteria.
The healthy human body is home to some 100 trillion bacteria. They are on the surface of the skin, inside the mouth, nose and uro-genitary tract, but most live in the large intestine. More than 1000 different types (known as species) live in your large intestine alone. Amongst all different species, many are helpful, but some could pose a threat to health if their numbers get out of hand. It’s that balance that’s important.
What do beneficial bacteria in the gut actually do?
• Break down undigested food.
• Neutralise some of the harmful by-products of food breakdown.
• Aid the absorption of nutrients.
• Produce certain vitamins such as Vitamin K, needed for blood clotting.
• Make life uncomfortable for harmful bacteria by competing for food and controlling levels of oxygen and acidity in the gut so that the living conditions favour beneficial species.
• Because the majority of the immune system is located in your gut, beneficial bacteria also help support the body’s natural defences.
When in balance, the useful types of bacteria are able to exert a positive influence on health. But an unfavourable balance of gut bacteria can cause problems, most obviously tummy troubles. Diarrhoea, for example, may occur if anything disrupts your gut bacteria. And if certain types of unhelpful bacteria get the upper hand, you could join the estimated 5.5 million UK people each year who suffer a bout of food poisoning. Causes of such disruptions include stress, alcohol, holidays, poor diet and taking antibiotics (which kill good bacteria as well as bad ones so can seriously disrupt your balance).
Bug facts
• There are more bacteria in your large intestine than there are humans on this planet.
• The only time anyone’s gut is ever completely free from bacteria is during the nine months spent inside their mother’s womb. A baby meets its first microorganisms in the birth canal. From there a lifelong relationship with bacteria begins.
• Although up to 1,000 different species of bacteria may live in the gut, 99% of the microbes probably come from just 30 to 40 key species.
• Every individual bowel has a different mix of bacteria types in their gut but, for any one person, their own pattern tends to stay pretty constant through life.
• Bacteria in the first, or ascending, part of the colon are experts in breaking down carbohydrates (sugars and starches). They do this by fermentation, whose byproduct is the gases that exit the back passage as wind.
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Monday, February 21st, 2011
Starchy foods such as bread, cereals, potatoes, pasta, maize and cornbread are an important part of a healthy diet. They are a good source of energy for our body. Choose wholegrain varieties when you can: they contain more fibre, and usually more vitamins (75%) and minerals than their white counterparts. But studies show 19 out of 20 adults do not eat enough wholegrain and one in three eats none at all. Starchy foods should make up around one third of the foods you eat. Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Fibre is also found in beans, lentils and peas.
Dairy products are an important source of calcium, which are vital for healthy teeth and bones; they also provide vitamins A, D and B2. You should aim to have two to three moderate servings of dairy products every day. But some dairy products are high in saturated fat. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt. You can also keep an eye out for fermented milks and yoghurts that contain live probiotic cultures to help maintain intestinal health.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Cut back on red meat and processed meat. The WCRF reported at the end of 2007 that there is strong evidence to suggest that red and processed meat are linked to bowel cancer. The WCRF recommend limiting your intake of red meat to less than 500g cooked weight (700-750g raw weight) per week. Try to avoid processed meats such as bacon, ham, salami, corned beef and some sausages. Always cook meat thoroughly.
Water aids good digestion. Along with dietary fibre it helps soften stools, making them easier to pass. Aim to drink between 6-8 glasses of water a day to prevent dehydration. When the weather is warm or when we get active, we may need more. Try to avoid soft and fizzy drinks that are high in added sugars.
When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in appropriate proportions.
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Monday, February 14th, 2011
Today is Valentine’s Day, typically a time when we go out and treat ourselves to lots of rich food and maybe a few glasses of something sparkling! But if you haven’t got a date lined up – or you simply don’t fancy going out and over-indulging (and then having to deal with the effects tomorrow morning!), why not stay in and take advantage of this special day by being extra kind to yourself, both inside and out?
Start the day with a special Valentine’s smoothie. Simply whizz up a glass of semi or skimmed milk with two big handfuls of strawberries and half a banana to show your digestive system that extra bit of affection!
Then for dinner why not have your favourite healthy meal, including lots of vegetables as well as either lean meat, beans or pulses. If you need a little inspiration, look no further than the delicious suggestions included in our Recipes section!
Then spend a bit of quality time simply winding down with a little pampering session – use some relaxing bath oils to help you unwind while playing some of your favourite feel good music. You could always end the night snuggled up on the sofa with that book you’ve had for ages but haven’t quite found the time to read – let’s face it, we all have one of those!
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Monday, February 7th, 2011
Every year 5.5 million people in the UK suffer a bout of food poisoning. Most cases are caused by strains of Salmonella and Campylobacter which usually enter or get into the body by eating undercooked or contaminated food.
You may think your kitchen is hygienic, but it’s easy for even clean cooking spaces to become a source of food poisoning. Bacteria multiply fast and to do so all they need are food, moisture, warmth and a little time.
In the right conditions one single organism can become 4 million in just eight hours. So if some food has a tiny amount of dangerous bacteria and you leave it out of the fridge overnight – bacteria multiply best at anywhere between 5 and 63°C – it could be dangerous by the morning.
Kept in the fridge at temperatures below 5°C, most bacteria multiply very slowly, if at all. At very low temperatures, such as in your freezer, some bacteria will die, but many survive and can start to multiply again. Cooking food thoroughly so it reaches a temperature of at least 70°C all the way through will kill bacteria that may be present.
Most cases of food poisoning are avoidable if you simply remember the four “C’s”:
- Clean your hands thoroughly using soap and water before preparing food.
- Chill food properly, at below 5°C.
- Cook food right through. Check meat is well cooked inside by using a meat thermometer or by sliding a sharp knife into the thickest part and checking for pink-ness.
- Cross-contamination – avoid it! Don’t let raw meat and fish touch anything cooked, and prepare meat on a separate surface to other foods. In the fridge keep raw meat and uncooked foods covered and keep them well away from foods that are ready to eat.
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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.
