Love Your Gut

Ladies who dine

Monday, October 3rd, 2011

 Having your friends round for afternoon tea doesn’t need to be unhealthy. Why not try these delicious low sugar scones to impress the ladies. Furthermore if you want to increase the fibre content, why not use wholemeal self-raising flour instead.

 Orange, Carrot and Sultana Scones

Method:

1. Weigh out the flour and the margarine and place in a large bowl.
2. Rub the margarine into the flour until it resembles breadcrumbs
3. Grate the orange rind onto a chopping board.  Add to the breadcrumb mixture.  Squeeze the juice of the orange into the bowl.
4. Top and tail the carrots.  Peel and grate onto a chopping board.  Add to the mixture.
5. Measure out the milk, and add gradually to the mixture.  Mix together until it starts to bind.
6. Knead on a floured work surface until the dough is not sticky.
7. Roll out on the work surface evenly.  Using a cutter, cut out the scones from the outside in.
8. Place on a baking tray and wash with milk. 
9. Place in the oven for 10-15 minutes until cooked

Tags: fibre, good digestion, Vitamin C, vitamins
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The important 5-a-day…

Monday, September 12th, 2011

Will you be having your 5-a-day today?

Fruit and vegetables are a vital source of vitamins and minerals. It’s advised that we eat five portions of a variety of fruit and vegetables a day. Fruit and vegetables are a good source of dietary fibre. Many people do not consume enough during the day so their gut has to work harder to get the waste out of the body, hence risking constipation 

There’s evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and gut-related cancers.

What’s more, eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Add a portion of vegetables to dinner, and snack on dried fruit in the evening to reach your five a day. If you still find it difficult, why not enjoy a smoothie for breakfast or part of your lunch?

Alongside your 5-a-day, why not have a probiotic too? This will contribute towards a healthy digestive system.

Tags: 5-a-day, dietary fibre, digestive system, fibre, fruit and vegetable, good digestion, Gut Health
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Gut Loving Picnics

Monday, August 22nd, 2011

 When we think of summer we think of sun, sea, sand, holidays, relaxing, BBQ’s and……. picnics in the park. A typical picnic involves sandwiches, juice, crisps. Why not try these gut loving alternatives that will not only keep our digestive system in check and provide us with a good variety of nutrients but will give us an exciting burst of flavours and textures compared to a standard picnic.

 Orange chicken mini kebabs:

These are quick and easy to prepare in advice and are a zingy addition to a traditional picnic whilst also providing us with vitamin C to ease the digestive path and get things moving. You can add a variety of spices to flavour the chicken or just plain grill before adding to the skewers.

Peeled grated carrots with chopped dates (with cumin, minced chilli, lemon or lime juice, mint or parsley):

This unusual combination with provide us with a great source of fibre.

Roasted pepper cous cous salad:

Cous cous salad is quick and easy to make and goes well with a variety of fruit and vegetables which will also help top up your ‘five a day’.

Cold Teriyaki chicken wings/thighs:

Combine equal parts soy sauce, mirin and saké with a little sugar and sesame oil; boil for a minute. Use this to baste chicken thighs or wings you grill it. Sprinkle with sesame seeds and/or chopped spring onions – ginger and/or lemon are good too. Allow to cool for 20 minutes before putting into the fridge until you are ready to go on your picnic

Other ways to top up for fibre content to keep your digestive system healthy are:

• Swop white bread/roll to brown or whole meal bread/rolls.
• Aim to have at least 5 different types of fruit and vegetables within your picnic. This will be easy to achieve  if you prepare a variety of salads and fruity desserts.
• Ensure that you store all food correctly. By placing ice packs at the bottom of your picnic packet will ensure you food is kept cool for as long as possible meaning germs ad bacteria will find it hard to grow and multiply.

Tags: bacteria, dietary fibre, digestion, digestive health, digestive system, fibre, good digestion, picnic, Vitamin C
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September to bring new digestive plans?

Wednesday, September 1st, 2010

For those of you who may have missed last week’s Gut Week (although we have had coverage across the country so where have you been?) you may have seen that we have somewhat been overindulging ourselves.

In fact it would seem that as a nation we are 23 million stone overweight – on average we all seem to be carrying an extra stone in weight, so it’s probably a little more than overindulging!

But of course the big problem is where we are carrying this excess weight, and with many of us confessing it’s around our middles, we could be in line for some additional problems – a higher risk of type 2 diabetes, heart disease and acid reflux and other digestive problems.

But now it seems that summer is on its way out, in fact the summer sun has appeared! And so with September arriving with a pleasant weathered bang, perhaps it’s time to take advantage and get our plans together?

How about taking some post work walks? Or even lunchtime walks? Taking a walk after a meal is good for the digestive system and will help to move towards taking more exercise.

Do you have a garden? How is it looking ahead of the Autumn and Winter frosts? Not only is it good to make sure you’re starting to weed or dig up some of the dead plants but it’s good exercise too! It might seem like a chore but it provides fresh air and exercise and of course – a beautiful garden! I proudly looked at my freshly weeded garden on my return from work yesterday and remembered the hard work but the pleasure to look at it now!

But if we can take just one of Dr Christian Jessen’s tips for getting fitter over the next season then lets think about reducing. It’s hard to give up some of our favourite foods completely and more often we’re doomed to fail, so why don’t we think about reducing instead? If what you like is high in fat or salt or sugar could we find a version that has less? What about some of the baked rather than fried varieties of crisps? Or limiting the amount of packs you have a week? Do you need bar snacks when you’re out socialising? Those lost calories will soon add up – in a positive way.

So whatever you’re going to reduce why not share it here and we can try and encourage each other?

Tags: acid reflux, digestion, Dr Christian Jessen, good digestion, heart disease, low fat
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