Sunshine, not food, is where most of your vitamin D comes from. So even a healthy, well balanced diet, that provides all the other vitamins and goodness you need, is unlikely to provide enough vitamin D. So with April around the corner it is time to start stocking up again!   What is vitamin D? You make vitamin D under your skin when you are outside in daylight, which is the reason vitamin D is sometimes called the ‘sunshine vitamin’. A vitamin is something that helps our body function – a ‘nutrient’ – that we cannot make in our body. Vitamin D is different because even though we call it a vitamin, it is actually a hormone and we can make it in our body.   What does vitamin D do in my body? Vitamin D works with calcium and phosphorus for healthy bones, muscles and teeth. The Scientific Advisory Committee on Nutrition (SACN) report Vitamin D and Health (July 2016) highlights the importance of vitamin D in protecting muscle strength and preventing rickets, osteomalacia and falls. Even if you have a calcium-rich diet, without enough vitamin D you cannot absorb the calcium into your bones and cells where it is needed. Vitamin D may have other important roles in the body, but there isn’t enough evidence at the moment to make any conclusions.   What happens if I don’t get enough vitamin D? Some babies are born with low levels of vitamin D and some do not get enough in breast milk; this can result in fits or rickets. Older children who do not get enough vitamin D can also develop rickets. Rickets can cause permanent deformities to the bone, weaken muscles and reduced growth. Adults who don’t get enough vitamin D can develop osteomalacia. This makes the bones softer as the minerals needed to keep them strong cannot get into the bone. People with osteomalacia experience bone pain and muscle weakness.   The main source of vitamin D is exposure to sunlight It is the sun’s ultraviolet rays that allow vitamin D to be made in the body. You do not have to sunbathe to make vitamin D. In the UK and Ireland, from October to March the sun is too weak for the body to make vitamin D – even if we spend time outside on bright winter days, it won’t boost our levels of vitamin D. As a result, we rely on the amount we made and stored in the summer. However strong sun also burns skin so we need to balance making vitamin D with being safe in the sun - take care to cover up or protect your skin with sunscreen before you turn red or get burnt. In the winter months we need to top up our levels with foods that contain good amounts of vitamin D and, in some cases, take a supplement. Which foods contain vitamin D? The following are considered to be vitamin D rich foods, • oily fish such as salmon, sardines, pilchards, trout, herring, kippers and eel contain reasonable amounts of vitamin D • cod liver oil contains a lot of vitamin D (don’t take this if you are pregnant) • egg yolk, meat, offal and milk contain small amounts but this varies during the seasons • margarine, some breakfast cereals, infant formula milk and some yoghurts have added or are ‘fortified’ with vitamin D   Vitamin D supplements: A supplement only needs to contain 10 micrograms to meet the recommendation – those with a higher content of vitamin D are unnecessary and could be harmful in the long run. Taking a vitamin D supplement as well as eating foods rich in vitamin D and spending a lot of time outside in sunshine is not a problem. However do not take more than one supplement containing vitamin D (count cod-liver oil as a supplement) as you could exceed the 10 micrograms recommendation. Always choose a supplement tailored to the age group or condition, as fish liver oils and high dose multivitamin supplements often contain vitamin A, too much of which can cause liver and bone problems, especially in very young children, and the elderly. If you are concerned you are not getting enough vitamin D or what the best type of supplement is for you, speak to your doctor, health visitor, or ask to be seen by a dietitian.

Keep your healthy eating on track

 

Many of us start January wanting to eat a healthier more nutritious diet but start to undo our good work by February bored of eating the same healthy foods all day!

When you’re trying to maintain a sustainable healthy eating plan, it’s important to keep things varied.  Restricting yourself to a meal of steamed vegetables and lean meat or fish every single night gets dull very quickly and will send you running for all the starchy, sugary foods that you are trying to cut down on.

The possibilities for great-tasting healthy foods are endless. Whether you’re adventurous or not, there are ways to make sure health and flavour go together:

 

Bored of Porridge?

Why not make your morning oats a little more interesting by making your own bircher muesli or granola. Or spice up your porridge by adding cinnamon baked apples as a topping!

 

Tired of the same old beans?

Try flavour filled bean soups like Minestrone (for a taste of Italy), Lentil Garam Masala (for a hint of

India), or Black Bean Soup (inspired by Cuban cuisine).

 

Are your vegetables an afterthought?

Vegetables are amazingly versatile. Whether raw, steamed, grilled, roasted or stir fried, think of vegetables first to add flavour and texture!

Why not pick up a vegetable in the supermarket you have never tried before and look for a recipe online.

You could also try warm grilled vegetables with mozzarella or roasted beetroot with goat’s cheese to make some more interesting  winter salads.

 

Can’t seem to get enough fruit?

Fruit smoothies can pack the perfect amount of flavour and variety. Many smoothies include citrus, mangoes, pineapples, and strawberries. While the flavour combinations are endless, watch the added sugars, which add calories.

 

Can’t find flavour without salt?

Spice blends lead the way to great taste! Sprinkle “Cajun” for that Creole taste of the American South,  marinade with “Jerk seasoning” for some Caribbean flair or add cumin and gram masala to sauces for a taste of India.

Is clean eating really good for you?

What is Clean Eating?

While there is no official definition, clean eating is the ultimately eating foods which are free-from: free of refined sugar, gluten, grains or entire food groups such as dairy, or food that has been kept as close to its natural state as possible.

What is so bad about Clean Eating?

Clean eating has fast become a dirty phrase. The backlash is now becoming so great that the influential bloggers who encouraged its principles are even starting to distance themselves from it.

‘Removing entire food groups from the diet is unnecessary, unless you have a medically diagnosed intolerance or allergy, and not advisable as this can result in nutrient deficiencies,’ explains Dr. Stacey Lockyer, a nutrition scientist from the British Nutrition Foundation. So, why is it so popular?

Clean Eating Claims

Take your pick: that it detoxes you, that you’ll lose weight, that you’ll restore your body’s pH (note: crazy pseudoscience), that it’s ‘bad’ or ‘dirty’ to want to enjoy a meaty burger occasionally. Add to that it’s almost 100% promoted by aesthetically-pleasing unqualified advocates and you’ve got a recipe for a runaway bandwagon of people following unsubstantiated health claims to the letter.

Variety is important for a healthy, in other words a balanced diet. A diet that is very restrictive can lead to nutrient deficiencies, for example if all grain foods are avoided this makes it difficult to get enough fibre, dairy foods are an important source of calcium and iodine in the diet. What we eat needs to be in line with the UK Eatwell Guide or the equivalent Irish Food Pyramid.

What should we be doing instead?

A healthy balanced diet containing lots of variety should be based on either the Eatwell Guide or the Pyramid. This ensures you’re getting all the nutrients you need for good health and to reduce your risk of developing chronic diseases such as type 2 diabetes and high cholesterol.

Here’s some of the more sane advice we can all enjoy:

● Eat plenty of fruit and vegetables. It’s never a bad thing to add more to your diet. In fact, most of us aren’t getting our daily quota right now. But remember: you don’t need to exist only on fruit and vegetables.

● Eat wholegrains. Choosing wholegrain or high fibre versions of starchy carbohydrates is good as many of us aren’t eating enough and we should be basing our meals on these foods.

● Reduce/limit processed foods. They often contain high amounts of saturates, sugar and salt, which evidence shows increases our risk of disease.

● Cook your meals from scratch. Because not only is it enjoyable, it’s cheaper and easier to achieve a healthy, balanced diet.

Clean eating pitfalls to avoid.

● Taking advice from an unqualified source. If you want robust dietary guidance based on scientific evidence, search Freelance Dietitians or the Association for Nutrition.

● Going dairy free unless medically advised.

● Cutting out – it cuts out so many important food groups! See the Eatwell Guide.

● Overuse of unrefined sugars. They’re not ‘healthier’. Unrefined sugar is still sugar. Honey, syrups and nectars such as agave and date syrup are classed as ‘free sugars’ (the same as table sugar and fruit juice), which is the type of sugar that needs to be reduced in our diets in order to meet government dietary recommendations.

● Promotes disordered eating. Never, ever a good thing.

Healthy Eating Tips for the Cold months ahead

 

The winter months can prove a nutritional challenge for some of us. Huddling in front of the fire and television on a wet, windy night is the perfect opportunity for planning healthy nutritious meals that not only satisfy but provide nutritional benefits. With some planning, you can help boost the immune system through good food and exercise, and better your chances of avoiding winter bugs.

 

Here are eight top tips for winter:

 

1.    Eat plenty of fruit & vegetables. Top up your immune system by eating antioxidant-containing fruit and vegetables. Choose fruits and vegetables that are in season such as mandarin, apples, grapefruit, broccoli, brussel sprouts, carrots, cauliflower and potatoes. Make the most of frozen and canned fruits, which are readily available, and cheaper, at this time of year. Get your 5+a day by making at least one fruit or vegetable a part of every meal and snack.

 

2.    Make a casserole. With a casserole you are able to use economical cuts of meat (like chuck steak or chops) with slow cooking methods. Red meat is high in zinc and iron, two minerals which boost the immune system. Legumes (chickpeas, kidney beans and soy beans) are an excellent protein source, low fat, high fibre, low GI and economical. A casserole with meat, vegetables and a can of beans is a great way to boost your ability to fight disease, as well as being real comfort food.

 

3.    Enjoy soup. Soup doesn’t have to be complicated as there are many good soup mixes available to use as a base.  With lots of vegetables, some beans or lentils and maybe some meat, soup is the perfect food to build your immune system.  If you do succumb to winter bugs there may be some truth to the reputation of chicken soup’s restorative powers.

 

4.    Watch your portion sizes. It is very tempting to snack on unhealthy food, eat a large amount of treats, when you are indoors all evening. To avoid eating too much try to eat your meals at the table with the family, turn off the TV, use smaller plates, and reserve half your dinner plate for vegetables.

 

5.    Drink plenty. Even though the temperature outside is chilly, you still need to drink 8-10 glasses of fluid each day. This includes tea, coffee and water.

 

6.    Include garlic. Garlic is a great disease fighter as well as adding flavour to meals and food. Garlic will give the most benefit to your immune system when chopped and then left to stand for 10-15 minutes before adding to the pan. If garlic is cooked straight after it’s chopped you are not getting the full health benefit.

 

7.    Choose foods containing Vitamin D. Sometimes called the sunshine vitamin, it has been shown to help support the immune system. In winter when the weather is often bad and the angle of the sun is low it is possible many Northern Europeans are not getting enough Vitamin D from exposure to the sun. In this case food becomes the most important source of Vitamin D. Oily fish like salmon, mackerel and sardines are good sources of Vitamin D and there are also Vitamin D fortified milks and yoghurt available.

 

8.    Keep moving. Find an indoor sport or exercise class, rug up and brave the elements for a walk and arrange to meet a friend so that you have to turn up. Try increasing the amount of incidental exercise you do by taking the stairs instead of the lift or walk and talk instead of emailing a nearby colleague.

 

 

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Dark Chocolate

If you are struggling with your New Year resolutions why not try a little dark chocolate to ease the sweet cravings. Evidence is mounting that small quantities may be good for us, so try these ideas to enjoy chocolate without munching a whole bar…

 

•     Make a choccy chilli

It might seem odd to put chocolate in chilli con carne, but adding a few squares once the sauce is simmering will add depth to the spicy flavour.

 

•     Serve a fruity fondue

Finely chop a bar of dark chocolate into small chunks and put them in a pan with a carton of low-fat custard. Gently heat until the chocolate is completely melted. Remove from the heat, allow it to cool slightly, then serve with a plate of chopped bananas, chunks of pineapple, mango and melon for everyone to dip into.

 

•     Satisfy sweet cereal cravings

You know chocolate-coated cereal is all wrong, but if you find it hard to resist, sprinkle a little grated chocolate over unsweetened muesli or wholegrain cereal – you’ll have the great taste for a fraction of the sugar.

 

•     Sip a dreamy hot choc

Add a splash of cold milk to good quality cocoa powder to make a paste, then stir into a mug of hot milk. This comforting concoction is full of goodness, as it combines antioxidant-rich cocoa with milk, which is a great source of protein, bone-building calcium and a variety of other vitamins and minerals.

 

•     Grate it over dessert

Create the impression of a chocolate-rich dessert by filling a meringue nest with low-fat Greek yogurt, fresh fruit and a grating of dark chocolate. Your taste buds won’t believe this dessert doesn’t have heaps of chocolate running all the way through it.

 

•     Jazz up your oats

For a subtle chocolate fix, add 1tsp good quality cocoa powder to your bowl of porridge in the morning. Top with sliced banana to get the first helping of your five-a-day.

 

•     Splash over a salad

Melt 25g dark chocolate with 100ml balsamic vinegar. Cool at room temperature, then drizzle over a spinach, walnut and goat’s cheese salad.

 

•     Chocolate-coated raisins

Melt a little dark chocolate, then stir in some raisins. Spread on to a piece of greaseproof paper and chill until the chocolate has set.

 

5 Ways to Stay Healthy and Organized this Holiday Season

You've heard it: Christmas carols.  The holiday season insanity is here.  Christmas parties, school concerts, holiday baking, Christmas gifts and cards, dinners out, open houses, family gatherings, and more!  It is less than one month until Christmas. 

How to survive this time of the year.

1) Schedule in time to take care of yourself. 

There is so much going on.  When we are stressed, our eating habits may change.  Put purposeful wellness activities into your calendar.  Take a yoga class. Another great option is home workout DVDs.  These allow you to fit in your workout at whatever time best suites you. Make time to grocery shop once a week.  Carry a water bottle with you to stay hydrated. Make time to maintain meaningful connections in your life.  

2) Identify your "dinner deck" and make that.

Supper hour comes each day.  No one needs the extra pressure of answering that question - what should I cook for dinner.  Keep things super-simple. Identify 5 simple meals that you can make with your eyes closed - your "dinner deck". Try whole-grain spaghetti and meatballs, chicken thighs coated in panko and serve with a plum sauce, a simple minestrone soup, a lentil soup, a DIY Pizza, stir fry and frittata

3) Build in exercise to your festivities.

Time is such a precious resource and it becomes very stretched at this time of the year. When this happens, we tend to cut out what we deem as non-essential.  

Purposeful exercise helps to manage stress, manage weight, helps our immune system work well and helps keep you mentally healthy.  Make your social time active.  Go skating, play hockey, go swimming, go to a gym and play racquet sports.  Combining active time with social time helps everyone feel good on so many levels.  

4)  Involve your kids and solicit help.

Holiday activities like baking and wrapping gifts can be fun if you have help.  Involve your kids where possible. Give them specific jobs and tasks.  Need some kid-free time?  Propose a babysitting swap with your friend - you each get some time to do the things you need to do while each taking a turn being with the kids.

5) Give yourself permission to outsource where possible.

Where do you need the extra help?  Take advantage of the many ways you can outsource.  For example, with meals and food, consider the following suppertime helpers: shop bought roasted chickens, frozen lasagne + side salad, deli style soups with whole meal rolls. There are many options. Still encourage balanced meals, rather than just having pizza for dinner, have fewer pieces and balance out with a salad or veggie sticks.  Shifting away from all-or-nothing thinking helps to keep things balanced and healthy. 

5 benefits of Eating less Meat

5 Benefits of Eating Less Meat

Cutting down on red meat and having more meat-free days makes health sense. Here are five reasons why a plant-based diet is better for you

 

1.      It reduces your cancer risk

Studies link a high intake of red and processed meats to an increased risk of colorectal cancer. Recent US research published in the journal JAMA Internal Medicine suggests people who eat a vegetarian diet have a 22% lower risk of this cancer.

 

2.      It can aid weight loss

Around 6 in 10 Irish adults are obese and according to the World Health Organisation Ireland is on track to be the fattest country in Europe by 2030.  Carrying excess weight increases our risk of type 2 diabetes, heart disease, stroke, certain cancers and arthritis. Plant-based diets tend to be less energy dense so we can eat more and feel fuller eg

* Swap 125g regular beef mince for a mix of 75g lean beef mince, 75g mushrooms and 50g green lentils and you’ll have 60% more on your plate, will reduce your calorie intake by a third and your total fat intake by over two-thirds, plus you’ll boost your fibre intake threefold.

 

3.      It can help lower cholesterol

Figures from the latest National Diet and Nutrition Survey reveal that meat products provide 24% of the saturates in the diets of 19 to 64-year-olds and dairy products a further 22%. Plant foods are typically low in saturated fat and some (nuts, seeds, avocados and vegetable oils) are high in unsaturated fats, which help to maintain healthy cholesterol levels.  Eating more fruit, veg, pulses and grains provides a valuable mix of vitamins, minerals, antioxidants and soluble fibre, which all work together to keep our heart and circulatory system healthy.

 

4.      It can save you money

It’s possible to get your five-a-day (and a large quantity of low-fat, low-calorie, filling food) for a fraction of the cost of a steak.

 

5.      It’s eco-friendly

Supply and production of food (including land use) accounts for 19% of  greenhouse gas emissions. Put into context, the production of 10g beef protein releases the same quantity of greenhouse gases as 162g wheat protein (the amount in 46 slices of bread, 1.4kg uncooked pasta or 22 bowls of branflakes). The figures speak for themselves.