Many
people choose to buy organic when possible, especially for soy products that
are most likely genetically modified if they’re not organic.
Genetically
modified (GM) foods are possibly harmless for our health, and our history of
eating this kind of food is relatively short, so it’s a gamble to eat lots of
it.
Another
issue with GM foods is that these crops are threatening the natural diversity
of original seeds. Farmers worldwide have reacted with despair at the
dependency on global seed manufacturers who restrict the varieties of plants
grown for food to a few favoured for their reliability, not quality.
Genetically
modified foods are not the standard everywhere, of course, and several
countries have placed restrictions on GM crops to protect the environment.
Supporting small scale, organic farming is a good thing.
Choosing
healthy can be confusing, with the jungle voices and advice on offer. My
definition of eating well is really simple: eat with variety and in moderation
– it’s the best health insurance you can invest in.
I’m a big
fan of light food, and it’s clear that in the industrialised world people are
generally over-saturated with calories, which is causing an alarming rise in
obesity, diabetes, and heart disease.
Both
under- and over-eating saps our energy. Naturally, we need to eat more when we
are physically active and less when we are not. A healthy weight is a long-term
project – quick fixes and diets are often working against us.
Having a
health-conscious attitude about eating is good, but be wary of developing
fixations and unhealthy relationships with food – it should be enjoyed without
guilt. It’s better to be relaxed about it and have the occasional treat if you
want to, as long as you maintain a healthy balance.
Are all carbs bad? Not all carbs are created equal; just as there are good fats and bad fats, there are good carbs and bad carbs. The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all. They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
Instead,
eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar
spike, provides protection against bowel cancer and feeds the ‘good’ bacteria
that live in your guts. Examples include vegetables, legumes – chickpeas and
lentils – and wholegrains such as barley, oats, buckwheat, and wholegrain and
rye.
A sensible
approach to a low-carb diet is to cut out sugar and cut down on white
(easily digestible) carbs such as bread, pasta and rice. Eat plenty of
blueberries, strawberries and raspberries, which are relatively low in fruit
sugar, and green vegetables, protein, butter, full-fat yogurt and olive oil to
retain fullness.
Second-day pasta can keep off the pounds One way to reduce blood-sugar spikes after you eat carbs such as pasta, potatoes or rice is to cook, cool and then reheat them.
Under an experiment it was discovered that cooking, cooling and reheating the pasta had a dramatic effect, cutting the average rise in their blood sugar levels by 50 per cent. That’s because it changes the structure of the starch in the pasta, making it more resistant to digestive enzymes, so you get smaller blood-sugar spikes. Less of this ‘resistant’ starch is digested, leaving more to travel down and feed the ‘good’ bacteria in the large intestine.
The theory of raw eating is that cooking destroys enzymes and nutrients in food. In fact, some foods actually release more nutrients when they are cooked.
Therefore it is best to eat a good mix of both cooked and raw foods.
Here’s how to kill off unhealthy cravings whenever they hit…
Problem – missed breakfast.
When you leave it too long before eating in the morning, your body and brain will be desperate for fuel and you’re likely to grab something unhealthy.
Solution – have a milky drink.
Hold off on the pastry and drink a glass of milk or a skinny latte (around 100 calories) instead. The milk content will take the edge off your hunger, so you can then make a healthier choice based on your head, not just your stomach.
9:00am – Coffee
Why do you crave a kick-start cup of coffee in the morning? It’s because the caffeine releases adrenaline – the hormone that makes you feel more alert – into your bloodstream. It also boosts blood circulation to your brain, helping improve concentration. Just make sure you eat breakfast first, as drinking it on an empty stomach may overload your central nervous system, making you jittery.
11:00am – Celery
As stress levels and blood pressures rise at work, munch on celery. It contains potassium, known to help lower sodium levels (a sign of high blood pressure and stress). Plus, at six calories per stick, they won’t ruin your appetite.
1:00pm – Mackerel
Need a brain boost in the afternoon? Tuck into a mackerel salad at lunch, packed full of cognitive-enhancing omega-3. Plus, this is a great time to chomp down on some nutritious leaves – your metabolic rate is at its highest, so it’s easier to break down raw foods.
2:00pm – Blueberries
These berries provide a super-healthy sweet hit, and with their low-glycaemic index they’re absorbed slowly, so don’t lead to a sudden sugar level spike. And there’s more good news – research suggests that regularly eating blueberries can lead to a rewriting of the part of your brain that affects short- and long-term memory, as well as boosting attention span.
5:00pm – Beetroot
Off to the gym after work? Studies have revealed that beetroot juice helps your muscles work more efficiently and lowers oxygen uptake. It’s also a vasodilator, which means it opens up blood vessels, allowing oxygenated blood to get to your hard-working muscles.
10:00pm – Cherries
If you’re feeling peckish before bed, snack on a handful of cherries. These contain melatonin – a hormone that induces sleep – so you should have a good night’s rest.
Diet is the first port of call in the fight to stay healthy, and prevention is better than cure. Here are my top tips to keeping your immune system strong throughout the cold season:
Fill up on a rainbow of fresh fruit and veggies so you’re getting all the vitamins you need. Immune-boosting vitamin C is the star of the show here. It’s especially high in kiwis, peppers, kale and leafy greens, citrus fruits, broccoli and berries.
Garlic has antibacterial properties and has the antioxidant allicin, which helps counteract the effects of free radicals in the body.
Chilli also has antioxidant properties as well as acting like a decongestant.
Ginger is a good warmer as well as soothing the stomach.
Stay hydrated and eat foods rich in soluble fibre such as avocado, tomatoes and other fresh fruits and veggies, plus insoluble fibre like brown rice and wholegrains.
Zinc is another immune system booster. Fresh beef and baked beans are good sources.
With a 25% rise in sales last year, what has got everyone obsessed with the humble avocado?
Healthy heart – rich in mono-unsaturated fatty acids that can help lower bad cholesterol and increase good cholesterol.
High in soluble and insoluble fibre – helping keep the blood cholesterol levels low and your digestive system healthy. Also, high potassium levels help with regulating blood pressure and heart rate.
Full of vitamins – a high concentration of vitamin E for healthy skin, vitamin A for a strong immune system and vitamin K for blood-healing functions.
An antioxidant punch – high levels of phenol essential for counteracting the effects of free radicals.
Coconut Flour
Gluten free and high in protein – 100g has 38% of your RDA – it’s ideal for vegans and veggies needing to increase their intake.
Medjool Dates As sugar fell out of favour in 2015, naturally sweet snacking alternatives soared in popularity, including medjool dates. Sales rose by 16% at Waitrose.
