Health and Wellness - BBQ Ideas

With August in full swing many of you will have BBQs planned with family and friends, whatever the weather, so we thought we would put together some simple ideas  on how to keep your BBQ healthy but still impress your guests

 

Marinades

Making your own marinades can mean less sugar and salt than the shop bought versions.

They are a simple way to add bursts of flavour to meat, fish and vegetables.

Here two quick marinade ideas:

Spicy – mix equal amounts of honey, reduced salt soy sauce and sriracha sauce together. Add a squeeze of lime. This is perfect for poultry.

Herby – stir finely chopped fresh herbs (try thyme, parsley, mint and chives) into olive oil and crushed garlic. Add some lemon zest and black pepper. This is ideal for fish.

 

Safety precautions

Marinade in a plastic bag or container and place in the fridge as bacteria multiply quickly at room temperature, increasing the risk of food poisoning.

Steer clear of cross contamination when handling raw meat or fish by washing hand thoroughly with soap along with any brushes you have used on the meat or fish.

 

Flavour boosters

   Scatter herbs and spices around the edges of your coals to give the BBQ smoke a lovely aroma. Try cinnamon sticks, whole star anise or bay leaves

        Use large sprigs of woody herbs such as thyme or rosemary as a brush for oils and marinades.

 

Simple sides

      Mix sliced watermelon, cucumber, thinly sliced red onion and pitted black olives. Dress with lemon juice, olive oil and fresh mint leaves before serving

        Jazz up coleslaw by adding grated green apple, dried cranberries and toasted nuts

      Barbeque mini corn on the cobs then brush lightly with olive oil, chilli powder, crumbled feta and fresh coriander

 

Put veggies on the grill

Vegetables can be barbecued too! Skewer a selection of vegetables and brush lightly with vegetable or olive oil or wrap a selection in foil with a slice of lemon and a splash of water to steam them.

 

Keep your guests cool

These honey yoghurt tropical ice-blocks are a great dessert for a BBQ and kids and adults with love them

Difficulty – Easy | Prep – 10mins | Ready in – 5 hours |

INGREDIENTS

• 125ml of plain yoghurt

• 1 tablespoon honey

• ½ a mango

you can freeze remaining mango in a zip-lock bag

for up to 3 months. Use in smoothies, ice-blocks,

cakes or muffins

• 125ml fresh orange juice

• 2 medium passion fruit

you will need 60g of passion fruit pulp

• Freezer ice block moulds (6 holes)

METHOD

Mix yoghurt and honey together, spoon 1 tablespoon

yoghurt into each mould. Freeze for 1 hour or until just firm.

Meanwhile, blend mango and orange juice until smooth.

Transfer to a jug. Stir in passion-fruit. Carefully pour over

yoghurt in moulds.

Place lids on moulds.

Freeze for 4 hours or until frozen.

Serve Honey yoghurt tropical ice-blocks and enjoy!

Hydration

HYDRATION

We all know by now that we should be aiming for at least 1.5 litres (or 6-8 glasses) of water per day but are we achieving this on a daily basis?

If you’re one of the people that thinks they are not hopefully our 5 top reasons to hydrate might convince you to up your water intake!

 

Are you getting enough? You should drink water even when you don’t feel thirsty as by the time you do your body has lost between 2 to 5 cups of water.

 

Unable to concentrate? When you are dehydrated your attention and concentration can decrease by 13% and short term memory by 7%. Drinking six to eight glasses a day helps to improve your concentration. Your body is 50- 60% water, so by drinking six to eight glasses a day, your body can function properly.

 

Feeling peckish, snacking all the time? Have a glass of cold water when you start to feel hungry. People often confuse mild feelings of thirst with mild hunger. Eat more fruit and vegetables each day. They are good for you and are 80-90% water. Drinking water can help manage weight by curbing the appetite and it is calorie free!

 

Exercise and increased temperatures result in higher demand for water. Drinking water before, during and after any physical activity helps keep your heart rate and body temperature lower. When the weather gets hotter your body loses more water. You should drink additional water each day to compensate for this loss.

 

Water is the ultimate beauty product - dehydrated skin looks older. Drink lots to keep your skin looking younger and more vibrant.

Be Sun Smart

Be sun smart!

 

The sun may not be shining at home at the moment but with many of you off on holiday to sunnier climates this month’s it’s important you take time to make sure you being sun smart.

 

Here are some top tips:

 

• Spend time in the shade between 11 and 3. If you work outside try spending breaks in the shade when it’s hot.

• Cover up - When there’s no shade around, protect your skin from the sun with loose clothing, a wide-brimmed hat and good quality sunglasses.

• Avoid sunbeds – they are not a safe alternative to tanning outdoors.

• Use sunscreen with SPF 20 or above - Sunscreens can be useful for protecting our skin from the sun’s rays. However, they will not protect us completely from sun damage on their own. This is why we recommend using sunscreens together with shade and clothing to avoid getting caught out by sunburn. Look out for the star rating on sunscreen too – the higher the better.

• Apply sunscreen 30 minutes before going outside so it doesn’t sweat off, and reapply every 1½ hours. If you have been swimming, reapply sunscreen after drying off.

• Remember that no sunscreen, whether its factor 15 or 50, will give the protection it claims unless you apply it properly – around two teaspoons for your head, neck and arms. Or two tablespoons if you’re covering your whole body while wearing a swimming costume.

Remember you can burn in the UK and Ireland  when it’s hot so care in the sun at home as well as abroad.

• If you like the bronzed look of sun-kissed skin, try a cosmetic bronzer that can be applied with a makeup brush. This will give you a more even look than a day in the sun and without the pink nose and peeling skin.

 

Do you know your skin?

 

Spotting skin cancer at an early stage saves lives so it’s important to know the signs.

Keep an eye on your skin and report any changes in the size, shape or colour of a mole or any other change to a mole or normal patch of skin to your doctor without delay. Remember that skin cancer doesn’t only develop on the bits it’s easy to see; it can develop anywhere. In women melanoma is most common on the legs, and in men it most often develops on the chest or back.

 

Important signs of skin cancer:

• New growth or sore that will not heal

• Spot, mole or sore that itches or hurts

• Mole or growth that bleeds, crusts, or scabs

 

The ABCD rule can help you remember the main types of changes to moles (whether they’re new moles or existing ones) to look out for.

 

Asymmetry - the two halves of the mole don’t look the same.

Border -the edges of the mole are irregular, blurred or jagged.

Colour- the colour of the mole is uneven, with more than one shade.

Diameter - the mole is more than 6mm

8 Summer Steps for Healthy Living

 

Improve your health with steps so simple you'll barely notice the effort.

In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a ‘school's out!’ attitude in summer. That's why this is a perfect time to improve your health in a fashion so seasonally laid back you'll barely notice the effort.

 

1. Give Your Diet a Berry Boost

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich. They are also extremely versatile, you can use them to add to your cereals/ yoghurts/ smoothies/salads/ desserts – enjoy.

A big bonus: Berries are also tops in fibre, which helps keep cholesterol low and may even help prevent some cancers.

 

2. Get Dirty -- and Stress Less

To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots -- indoors or out.

Just putting your hands in soil is ‘grounding’. When life feels like you're moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.

 

3. Floss Daily

You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio/garden, or when watching TV.

Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.

 

4. Get Outside to Exercise

Pick one outdoor activity -- going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming -- to shed that cooped-up feeling of gym workouts.

And remember, the family that plays together not only gets fit together -- it's also a great way to create bonding time.

 

5. Be Good to Your Eyes

To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.

And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your optician about the best type; some are sport-specific.

 

6. Vacation Time!

Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.

Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.

 

7. Alcohol

Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).

A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation -- defined as one to two drinks daily, with at least 2 days no alcohol per week -- alcohol can protect against heart disease.

Check out last week’s blog for other health non-alcoholic drink ideas.

 

8. Sleep Well

Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.

It's also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.

There they are, eight super simple ways to boost your health this summer. Try one or try them all. They're so easy you won't even know they're good for you.

HEALTHIER SUMMER DRINKS

Healthier Summer Drinks

Temperatures are rising, and that means shorts weather, beach vacations, and barbequing, plus a few refreshing drinks. After all they go hand in hand.

However we have a tendency in the UK and Ireland when it comes to summer beverages to reach for the sugary sodas, fruit juices, glasses of wine, beers or boozy cocktails once the sun shines. These drinks on occasion can be relatively harmless but an over consumption of any of the above can lead to weight gain, dental carries and an excessive alcohol intake can result in serious harm to multiple organs in our body.

While we all realise that one of the easiest ways to stay comfortable in the summer is to cool your body from the inside out, and generally that means lots of cold glasses of water, which can eventually become boring. The good news is that there are alternatives which are equally as tasty when it comes to summer drinks.

Try some of these healthy, cooling, summer ‘mocktails’ instead!

 

·         Cucumber Mint Water – You can mix this right in your glass or in a pitcher. To make a single serving, put a few slices of cucumber and a mint sprig into your glass, add a handful of ice, top off with water, sparkling or plain, stir, and sip!

·         Homemade Raspberry Soda – In a juice glass, crush a small handful of raspberries, top with ice and soda water. Stir well to combine before you drink!

·         Basil Lemonade – Lemonade is a sugary treat, and cutting it with soda water helps cut the sugar without sacrificing taste. Combine 1 part lemonade with 1 part soda water in a pitcher. In each glass, crush a few leaves of basil. Add a handful of ice and fill the glasses with the sparkling lemonade.

·         Citrus Soda – You can do this in a pitcher or in individual glasses. Over a handful of ice, combine 1 part orange or lemon/lime juice, 1 part grapefruit juice, and 1 part soda water. Mix and serve.

·         Herbaceous Cooler - Crush a few sprigs of mint and coriander and a couple of basil leaves in the bottom of a glass with a squeeze of lemon juice. Add a handful of ice and top off with soda water for a refreshing herbal treat.

Summer drinks don’t have to be all about fruit. You can use teas and herbs as the base for all kinds of delicious ‘mocktails’ to keep you cool in the summer heat.

 

·         Iced Ginger Tea with Lemon – Boil 4 cups of water and pour over large bowl with 4 bags of ginger tea. Steep for 15-20 minutes, then remove the bags and transfer to a pitcher. Pour the tea into glasses full of ice and add a squeeze of lemon.

·         Iced Orange Chamomile Tea – Bring 3 1/2 cups of water to a boil, then turn off the burner and submerge 4 bags of chamomile tea. Steep for 5-7 minutes, then transfer to a pitcher and let it cool completely. Add 1/2 cup of orange juice to the pitcher and pour it into glasses full of ice to serve.

Healthy Picnic Ideas for Summer   We all love the picnics during the summer – however traditional picnic foods like pies, crisps and potato salads can wreak havoc on your diet. The good news is that with a little tweaking, you can enjoy a picnic without compromising your waistline. Here are some healthy picnic food ideas that will hopefully delight everyone.   Crisps can be a tempting and convenient grab for the basket, but the calorie and salt content of these snacks can easily add up to staggering amounts with every handful. For this reason, it may be best to skip the chips entirely and replace them with wholemeal pita breads, a nice way to serve these is to toast and cut them into small triangles. Raw veggies, including carrots, broccoli and cauliflower, also make a great crunchy chip alternative. For healthier dips, choose hummus, salsa or black bean, guacamole varieties over creamy, fatty dressings such as sour cream and herbs.   When you're picnicking without a bbq, try picking up a roast chicken from your local grocery store to serve as a main dish. Roast chicken meat also pulls off the bone very easily, allowing you to serve portions with a fresh, fruity side, such as mango salsa. Or, if your picnic is more of a walking, talking affair, stuff the meat in a whole wheat pita for better portability.   Create heart-smart, on-the-go fillings for your picnic by packing lean proteins such turkey and chicken, low-fat cheeses, tuna in brine/water, wholegrain bread/wraps, and healthy additions such as lettuce, tomato, cucumber, avocado and peppers.   Salads are a healthy and filling option for a picnic, as long as they're done right. Start with freshly washed, leafy greens, then add fresh veggies and light dressing (but wait to toss in dressings until you're at the picnic site, so the lettuce doesn't get soggy). You can also turn a tossed salad into a main dish by adding proteins such as chickpeas or boneless, skinless chicken breast that you've baked and diced prior to leaving the house. Use your summer flavours - fresh herbs straight from the garden, or your local market, add an extra pop of colour and flavour to your summer salads. The extra flavour isn’t the only reason to add herbs. Many herbs contain antioxidants and other compounds that give them nutrition benefits. So add summer herbs for your health and the flavour.   Pasta, potato and egg salads are usually full of calories and fat, especially those that use ingredients such as mayonnaise, sour cream and cheese. You can lighten up traditional recipes by replacing the starch with wholemeal pasta, or healthy, alternative grains such as couscous or quinoa. To give your new dish some substance, steam and dice vegetables such as broccoli, cauliflower, carrots, courgette and squash, and add them in generous amounts. Avoid using mayonnaise -- which spoils quickly in heat - flavour your side dish with light vinaigrettes instead or a simple olive oil and lemon dressing.   Complex carbohydrates such as grilled/bbq vegetables can make for a filling and healthy side dish. Try preparing a mix of bbq favourites, including summer squash, courgette, peppers, onions and mushrooms, brushing them lightly with olive oil and seasoning them with pepper to taste. Slice up the veggies ahead of time for simplicity, and make clean-up a breeze by wrapping them up in foil before barbequing. If you're headed to a picnic without a bbq, no worries: Just roast the veggies in the oven beforehand and wrap them up to go. They'll taste good cold, too.   To finish, create sweet and healthy kebabs by cutting up a variety of fresh fruit, such as pineapple, mango, apples, peaches, strawberries and bananas. Keep the chunks around cubic inch or less in size, and stack them on skewers, alternating among the different types of fruit as you go.

The Skin’s Nutritional Requirements

 

With the summer holiday season close by it is only natural to want to look your best. In this case it is good to know that what we eat does not only affect us on the inside but it also the outside – evident in our skin.

 

Your skin is an organ of your body like many others, and to maintain its healthy look needs three things in particular:

 

·         Vitamins for Vitality

Fruit and vegetables are filled with vitamins and minerals that are have beneficial properties for your skin. For instance yellow /orange/red fruit and vegetable like carrots, pumpkins, yellow/red peppers and tomatoes are good sources of carotenoids, which are the precursor of the vitamin A, an essential vitamin for skin cells growth. These foods are also rich in vitamin C, which is necessary for the production of collagen, a protein that gives skin its elasticity. Optimal Intake of vitamin C has been associated to better skin-aging appearances and protection from UV rays. Other good sources of vitamin C are leafy green vegetables (such as spinach, broccoli and rocket), and red fruit (such as tomatoes and strawberries).

 

·         Omega 3 for Moisture

Fish such as salmon, fresh tuna, kippers, pilchards and mackerel are rich in Omega 3 fatty acids. Omega 3 is a type of unsaturated fat the helps maintain the skin’s suppleness and moisture. Omega 3 fatty acids are also observed to have a protective effect against UV rays, which can be the cause of the development of skin cancer. Additionally there is also some limited evidence that Omega- 3 fatty acids have anti-inflammatory properties that may reduce inflammation on the skin that causes redness and acne.

 

·         Water for Hydration

Skin cells, like any other cells in the body are made of water. It is important to drink enough water to maintain body functions and in the case of skin cells, insufficient water intake can cause dryness, which makes the skin more prone to wrinkling. The water you drink reaches your skin only after have reached all the other vital organs in your body, so it can be easy to have dehydrated skin. Try sipping water throughout the day to avoid dehydration: the recommendations on water intake in Ireland are about 8-10 cups/day, while in UK is 6-8 cups a day, however you might need more if you exercise or if the weather is warm.

 

Protect your skin from damaging UV rays

 

It is now summertime and the sun is finally shining so it is good to remember to wear your sunscreen when you are outside. UV rays have been proven to damage skin’s cellular DNA, causing skin cancer. The regular use of an SPF 15 or higher broad-spectrum sunscreen can reduces the risk of developing a skin melanoma (a type of skin cancer) by 50% and the risk of premature skin aging by 24%. Even though the sun at our latitudes seems less aggressive than in other European countries we are exposed to UV rays from April to September. Do not let the cloudy weather trick you: clouds tend to block more visible light rather than the damaging UV rays, which means we are exposed to the sun even when we do not think we are!

 

Despite what you just read, sun is not all bad: it is in fact the best source of vitamin D, which is fundamental for bone’s heath and for the optimal status of our immune system.

 

The World Health Organisation advice is to get 5 - 15 minutes of casual sun exposure to hands, face and arms two to three times a week during the summer months, in order to have the optimal intake of vitamin D throughout the all year.  Once you had your 5-15 minute exposure, remember to apply sunscreen, as being exposed more than that will not increase your vitamin D production, but only the risk of developing skin cancer.