Just cook – what’s available!

Who hasn’t been to the shops, list in hand, only to find that some of the things they wanted had sold out?

It’s not a problem really; there’s still plenty of food in the shops. All we need is a bit of imagination and the willingness to experiment.

CAULIFLOWER GREENS

I’ve been using cauliflower greens in soup for years – I usually cut the lot straight away and put it in the freezer to use in batches.

But when I wanted to do a stir-try the other day and couldn’t get any bamboo shoots or water chestnuts, I thought, “I wonder…”

Here’s the result and it was delicious. I threw in some sliced cauli florets too which gave a nice crunch.

.

Next I tried some cauli greens cooked with tomatoes, cream cheese and cream to go with a cooked chicken drumstick for lunch.

And of course, I made some soup. (Well the weather has cooled off lately.)

So whatever you can buy, you can cook and who knows what great ideas you’ll come up with. Why not share them here?

Coronavirus and Food

Evidence is mounting for the usefulness of Vitamin C, Vitamin D3, Magnesium, Zinc and Selenium all of which boost your immune system. You can make sure you get great nutrients from fresh food by ditching the health-damaging junk food and instead support your body with a bit of time in the kitchen, cooking from fresh ingredients. Supplements can be useful too. And a have a care with alcohol which blocks absorption.

Metabolic Health

Another important thing is your metabolic health (defined as normal blood pressure, low triglycerides, high HDL cholesterol, low waist circumference, HbA1c showing not pre-diabetic).

Poor metabolic health or metabolic syndrome increases your risk of death from coronavirus by 10 times – that’s 1000%.

It’s being driven by our current high carbohydrate, low fat eating style. Baddies include: breakfast cereal, ready meals, snack bars, anything made of flour or containing vegetable oil and other ultra-processed foods with more than 5 ingredients.

Poor metabolic health doesn’t always link to obesity (although the same foods also cause weight gain). And it affects people of all ages. In America 7 out of 8 people are metabolically unhealthy including 6 out of 8 people aged 20-40. I don’t know the number in Britain but looking at diet, many of our young people may well be metabolically unhealthy. The prevalence of diabetes is 3-5 times higher in the black/Asian population and we’ve seen how they are suffering higher death rates from this virus. They may also need vitamin D supplements as there is too little sunlight in Britain for their darker skin to make enough.

You can improve your metabolic health in a few weeks by cooking your own meals from fresh meat, fish, vegetables.

My simple guide for every meal –

Plants, Proteins, Fats

Quote of the month – time and health

Saving time to harm your health isn’t a good deal for me

Dr Rangan Chatterjee

Every cloud has a silver lining. The current crisis has allowed us to consider the importance of our own health.

At the moment we’re all doing our best to stay safe and well in ways we may not have considered previously.

I’ve been without my health before – for 1 ½ years – so for me it’s been a priority ever since.

While we have time, this is the perfect time to decide to put a bit of effort into being well.

  • Your daily allowed exercise.
  • Sunshine and fresh air.
  • Connecting with family and friends online.

Underpinning it all is what you put in your body – FOOD is a crucial factor. You can choose to ditch the health-damaging junk food and instead support your body with a bit of time in the kitchen, cooking from fresh ingredients. 🙂

Immune System Boost

I hope all of you are OK and managing to stay safe and sane at home in this weird world. Here are some tips to help your immune system:

Most of your immune system is in your gut so it matters what you eat and drink. Eat more:

  • Oily fish and eggs for vitamin Dwhich has many health benefits, including priming our T cells
  • Vegetables which give you lots of vitamins, minerals, enzymes and antioxidants plus fibre to feed the good bacteria in your gut.

  • Live natural yoghurt, kefir, lassi and fermented vegetables to repopulate your good bacteria.
  • Coconut oil which has anti-bacterial and anti-viral properties.

Supplement with:

  • Vitamin C (it’s quickly flushed out of your body so take some every day)
  • Magnesium (most people are deficient)
  • Selenium (2 or 3 Brazils nuts a day is plenty)
  • Zinc (good food sources are seafood, lamb, turkey and pumpkin seeds)
  • Vitamin D (most of us are short of this unless we supplement – especially at this time of year when our skin hasn’t seen sunshine for so long)

Avoid:

  • Sugar – it feeds bad bacteria, unbalancing your system.

  • Processed food – you want your body to cope with the virus, not use all its energy fighting bad food.
  • Alcohol.

Other tips:

  • Eat right for your metabolic type (I’m now offering testing by Skype/telephone).
  • Get lots of sleep to make the powerful anti-oxidant melatonin.

  • Exercise, especially out in the fresh air (only with members of your household of course!). It will help you sleep better too.
  • If you smoke, give it up now.
  • Wash with actual bar soap whenever you possibly can. Coronaviruses are in a fatty ‘envelope’ which can be destroyed by soap. Also soap won’t damage your own protective bacterial like antibacterials do. Joanna Blythman retweeted this Tweet thread on why soap is so good.Solutions of ethyl alcohol and isopropyl alcohol at between 60% and 80%, plus 3% hydrogen peroxide are effective for cleaning surfaces
  • Manage stress and prioritise self-care. Your mental health, physical health and immune system are connected so it helps to keep a sense of purpose and optimism. We won’t get back to normal for some time yet so look after yourself and do things that relax you and give you joy.

No Substitute

The choice of coffees is dizzying in cafés these days. Not just flat white, cappuccino or Americano but many varieties of milk with which to make them. The supermarket range of milks has grown hugely too. Here’s a look at their nutrition.

Whole milk is rich and creamy with such high quality protein, good fats, high bio-availability minerals and vitamins and digestibility, it rates even better than steak. Dairy appears to protect against heart disease, strokes and diabetes.

Jersey gold top is creamier still and hasn’t been homogenised so the cream rises to the top – remember the blue tits pecking through foil bottle tops?

Unpasteurised milk is available from farms around the country and still contains its enzymes and beneficial bacteria. It might reduce children’s risk of suffering from eczema, hay fever and other allergies.

Organic is the gold standard for animal welfare and lack of chemicals.

Reduced fat milk contains good protein, lots of B vitamins and plenty of calcium and phosphorous. It is usually fortified with synthetic vitamins A and D because the natural vitamins are lost with the fat. However, without the fat, it is harder for your body to absorb the vitamins and the calcium.

A common mistake is to think skimmed milk helps weight loss. I call it the skinny latte fallacy. It’s the natural sugar in milk that could cause weight gain so less milk is a better strategy.

Goats’ milk is similarly nutritionally to cows’ and its A2 casein causes fewer allergies than the A1 protein found in most cows’ milk.

Lactose-free milk is really useful if you’re intolerant to the sugar in milk (lactose). In South East Asia and Southern Africa 90% are lactose-intolerant but in Northern Europe it’s only about 3%. This problem has been exacerbated now that most of the milk available is pasteurised which destroys the enzyme lactase you’ll find in raw milk. Another option might be to use the fermented milk kefir which contains hardly any lactose.

Filtered milk has longer shelf life. This comes at the loss of health-beneficial good bacteria. You can make up for this by eating live, natural yoghurt or kefir.

Long-Life milk has been ultra-heat-treated to sterilise it. It’s very handy for a weekend away camping if you don’t have access to a fridge, as is powdered milk.

Flavoured milks are a bit like runny ice cream with their added sugar, flavouring and other chemicals, so don’t ever think of these as healthy. The best I found on sale were from Shaken Udder. My grandfather used to make us milk shakes using Jersey gold top, a few strawberries or cocoa powder and a bit (not a lot) of banana in a blender.

Milk substitutes are helpful if you have allergies. They’re white and they pour but they’re not milk. Most of them have more than 5 ingredients and are therefore classed as ultra-processed. They may have synthetic vitamins and minerals added and most have low protein and fat but you can use other foods to make up for what milk would have provided.

Nut milks generally contain only ~2% nuts and might have more added sugar than that – check the label. It’s easy to make your own. Just soak some nuts in a glass of water overnight. In the morning, rinse well in a sieve and put in a blender with some fresh water. Whizz. That’s it. You can strain out the pulp if you prefer.

Oat milk and rice milk have little to commend them nutritionally and are mainly carbohydrate or as Dr Unwin calls it “soon to be sugar”.

Soya milk has high protein content but this has only a partial set of amino acids. Its calcium comes with the anti-nutrient phytic acid which blocks calcium absorption. I do not recommend consumption of unfermented soya in any form, including milk.

Coconut milk is good for fat and flavour.

Hemp milk is a new one on me and provides some excellent fats.

Top tip – You’ll only get the full nutritional benefits from the real thing but with so many types to choose from, you’ll always be able to put something white in your coffee.

Quote of the Month – Small Steps

There is always a step small enough from where you are to move you towards where you want to be. Set your initial action to be so easy you have no possible excuse for not doing it.

Ellen Langer

One useful step is to discover your Metabolic Type.

I have a Skype group doing just that, starting 4th March.


Photo by icon0.com from Pexels

Eat Yourself Well

I’m about to deliver an Eat Yourself Well day for The Create Escape in Milnthorpe, Cumbria.

They run lovely days, each on a special topic like pottery, creative writing, photography, chemical-free cosmetics – plus a cookery demonstration followed by a 2-course lunch, in a delightful farmhouse with an entertaining double act from hosts Angela and Debs.

Some questions I’ll be asking are:

  • how well are you now?
  • how well do you want to be?
  • how high is food in your priorities?

Helen Gerson said there are only two root causes of chronic disease: Deficiency and toxicity.

She was talking about non-infectious things like T2 diabetes, heart disease, cancer, aches, pains, digestive woes, skin problems, lack of energy.

Food can boost your health or damage your health.

You can do yourself good by stuffing in lots of untainted goodness.  Think back to the 70s – meat and two veg, cooked at home.  It simplifies your shopping, it’s quick, it’s cheap, it’s satisfying, you can make it tasty and you’ll feel so much better.I fear that marketing is now the number 1 factor governing what we buy rather than the effect on our bodies.

Manufactured food is much more profitable than home-cooked food so it’s thrust under your nose all day long. Sadly it has lower or damaged nutrients and often contains health damaging chemicals. It’s addictive by design, leading to over-eating and leaving many people over-fed and undernourished. If you buy anything with an ingredients list, read it. Avoid sugar, sweeteners, vegetable oil and anything with more than 5 ingredients.

The good news is that you can easily choose to take care of yourself with a quick trip to the butchers and the green grocers.

Your body will say, “Thank You” when you eat yourself well.

TOP TIPS

  • Food is not just fuel. Think about goodness rather than calories.
  • Eat natural, local and seasonal: fresh vegetables and fruit, grass-fed, free-range meat, non-farmed fish, natural fats.
  • Minimise sugar, vegetable oil and processed food.
  • Drink water to quench your thirst.
  • Buy real food, cook with love, eat with gratitude and enjoy!

What would I recommend off these promotional flyers?

Just the eggs on the first one and the beef, chicken and cheese on the second.

Quote of the Month – Enjoy

Be here, be now, love and enjoy.

Jackie Wilkinson

Put down your ‘phone, see what’s actually around you, engage with the people you’re with, be absorbed in the task you’re doing, revel in the aroma, texture and taste of your food.

This year experience the richness of each present moment and live your real life.

#mindfulness

the light this morning was wonderful on the trees.