Posts Tagged ‘fibre’

Apples aplenty!

Wednesday, September 3rd, 2014

Autumn is on its way, and as the sun rises later and later each day, waking-up can begin to feel like a bigger struggle.

Look around outside on your way to work or school; you may have noticed apples are in season, so why not get your day off to a refreshing start with this juicy fruit!

As well as providing a great source of fibre, apples also contain beneficial polyphenols.

books

Try out the following simple recipe as a new way of eating apples?

Spiced pork tenderloin with sautéed apples

Ingredients:

• 3/8 teaspoon salt
• 1/4 teaspoon ground coriander
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces
• Cooking spray
• 2 tablespoons butter
• 2 cups thinly sliced unpeeled Braeburn or Gala apple
• 1/3 cup thinly sliced shallots
• 1/8 teaspoon salt
• 1/4 cup apple cider
• 1 teaspoon fresh thyme leaves

Cooking time: 20min

Recipe:
1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.

If your children are not a big fan of eating fruit in the morning, why don’t you amuse them with bunny shaped apples and encourage them to eat before they go off to school.

How to cut apple rabbits:

1. Cut each apple into 6 or 8 wedges.
2. Cut the core out of each apple wedge.
3. Carefully score the apple skin with a knife in an inverted V shape.
4. Insert the knife under the apple skin and carefully move the blade to a little over the edge of the inverted V shape.
5. Remove the triangle section of apple skin. Soak apple rabbits in salt water for a few minutes to prevent them browning.
6. Serve apple rabbits for dessert or pack them in lunch boxes.

The information above was obtained from the following websites:

http://www.sciencedirect.com/science/article/pii/B9780124078253000125

http://www.sciencedirect.com/science/article/pii/S0308814613002847

http://www.myrecipes.com/recipe/spiced-pork-tenderloin-with-sauted-apples-10000002012820/

http://japanesefood.about.com/od/howtocook/ss/how_to_make_apple_rabbits.htm#step-heading

Gut tips!

Thursday, August 21st, 2014

To help improve your ‘gut flora’ we have come up with three tips and three foods to start you on your way…

1. Eat a fibre–rich, whole foods diet—it should be rich in beans, nuts, seeds, whole grains, fruits, and vegetables, all of which can help feed the ‘good bacteria’.

2. Limit sugar, processed foods, animal fats, and animal protein—these can provide food for the ‘bad bacteria’.

3. Eat fermented foods daily—these foods contain ‘good bacteria’.

Foods to try…
1. Yogurt
Try eating fermented and cultured foods daily to increase your ‘good gut bacteria’. As well as containing lots of live cultures, which are thought to offer numerous health benefits, these types of food can also provide a good source of protein and calcium.
Granola pots with strawberry compote and yogurt

2. Asparagus
Asparagus is a good source of natural prebiotic fibre known as inulin. Asparagus is also know for being a good diuretic, anti-inflammatory and anti-oxidant. Grill it, boil it, bake it… cook it in any way you want.

Aparagus and poached egg

3. Artichokes
Artichockes are also a good source of fibre, containing the prebiotic inulin. They are also a great source of magnesium, potassium and vitamins C.

Gut Week 2014

Friday, August 1st, 2014

Raising public health awareness of gut health!

Gut week is nearly upon us and this year we are excited to have teamed up with Sam Faiers (recently diagnosed with Crohn’s disease).

Crohn’s disease causes inflammation to the lining of the digestive tract. While it can occur in any part of the digestive system, it is more commonly found in the small or large intestines. Symptoms can include: diarrhoea, abdominal pain, blood and mucus in the stools, fatigue and weight loss.

Gut Week provides a great opportunity to raise public health awareness of gastrointestinal health and the issues surrounding our guts! So get involved and order your Gut Week pack today!

To keep up-to-date with all the coverage from this year’s gut week visit: http://www.loveyourgut.com/gut-week/gut-week-2014/ While you are there, why not check out all the different recipes and even play one of the games!

Exhausted digestive system? Show your gut some love!

Friday, January 3rd, 2014

Christmas and all the partying which comes with it may have resulted in a higher consumption of sugary and fatty foods for a number of us. Coupled with increased alcohol intake and disrupted eating times, this can really wreak havoc on our digestive systems.

Perhaps instead of placing our focus on those New Year’s resolutions to lose those extra pounds we should place more emphasis on our internals – which will hopefully lead to weight loss anyway!

heart-stomach

 

Give your digestive system a rest by cutting out processed foods (e.g. white bread, biscuits, pastries etc), sugary drinks and snacks and alcohol.

To get those bowels working at their best again try adding in a little bit more fibre into your diet. Fruit and vegetables provide great sources of fibre, as do brown rice, brown pasta, oats and various cereals. Try to keep the diet as natural as possible. Yogurts can provide a great source of protein as well as calcium and beneficial bacteria.

And as always, try to stay as active as possible! Exercise will help to regulate our bowel movements as well as releasing our ‘happy hormone’, which will in no doubt assist us through the cold winter months ahead!

It is windy outside, but is it windy inside too?

Monday, October 28th, 2013

Flatulence and wind are common symptoms experienced by most people. Such symptoms are related to gas in the gastrointestinal tract. The production of intestinal gas is a normal part of digestion. However, some people can experience excessive amounts, which can be uncomfortable and very embarrassing.

Diet and the colonic flora are typically linked to the type and amounts of gas produced. Intestinal bacteria produce gas. Experiencing the odd bout of wind is not uncommon. However, excessive amounts of gas may be related to a number of factors, such as: diets high in fermentable carbohydrates (i.e. pulses and bran), a change in diet (such as a sudden change to a high fibre diet), a change in the composition of the bowel flora, diarrhoea, constipation, IBS, malabsorption, bacterial overgrowth of the small intestine and lactose intolerance.

bloated stomach

Be aware of any foods which may be linked to wind. A number of fruit and vegetables contain starches which are poorly digested. For example: beans, lentils, prunes, brussel sprouts, cabbage and onions.

toilet

Any changes in bowel habits warrant further investigation from a doctor and should not be ignored.

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