About learntoeatwell

I'm an ex-international competitor in archery with a scientific background and a passion for food and health. I used to eat a diet considered very healthy; low in fat with lots of fruit and veg. Sadly, I put on weight and was tired and hungry all the time. A Metabolic Type Test put me on the right track and is the foundation of my Nutrition Coaching programme which combines information about foods with coaching support for behavioural change. Eating differently, my own excess weight melted away, my energy came back and I've felt great ever since. My passion now is to help other people learn to eat well and enjoy the benefits of managed weight, more energy and better health. Wishing you well Jackie

Quote of the month

 

 

 

 

 

 

 

 

The UK, South Africa (where Prof practices), Australia and America have similar official dietary guidelines based on a flawed, misinterpreted American study from the 1950s.  The result has been damage to the health of the populations of these countries for many years.

The world is waking up to the influence of the food industry on our governments and this incredible 4y legal case has exposed the way they work to undermine and discredit health practitioners who don’t toe the official line. With overwhelming evidence on his side, Tim has won which gives hope that things may now improve for everyone.

Read more here

 

 

 

 

 

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Exercise, Health and a Bit of Balance

May was National Walking Month so hopefully you’ve enjoyed taking the occasional stroll in the lovely weather.

Moving your body every day is a good thing. It’s only a minor factor for weight loss but crucial when it comes to health. For many conditions it’s better than any medicine, even having value in preventing and treating cancer. However, in common with many other good things, more is not always better and too much can hurt you.

I’ll just back up and do a detour to deal with the weight loss thing in case you fell straight off your chair. Food is the main factor for weight loss – not exercise. Weight training and high intensity interval training are best. If you’re one of the 1000s pounding the treadmill every day watching the calories tick, you need to know that aerobic exercise is the worst for weight loss. It generally burns very little and makes you quite a bit hungrier. Even if energy balance worked at all (which it doesn’t), the way diet clubs teach it is very misleading as Zoe Harcombe explains here. The energy you burn, above what you always burn at rest, does not cancel out that bun and a latte in the gym cafe. As Dr Aseem Malhotra says, you can’t outrun a bad diet. What matters for weight is the type of food. Some you’ll burn, some you’ll store. Different foods affect different hormones. But I write about that most of the time so I’ll get off my soapbox and end my diversion. Oh, but while I still have one foot on my soapbox, energy drinks are terrible, especially for children, and no one should drink them. More on drinks next month.

 

OK, where were we? Exercise and Health.

I always ask people on my courses to listen to their bodies. It isn’t something we’re used to doing. Life is all one mad charge forwards regardless of how we feel. We’re driven by external expectations, work, family, social norms. If our bodies complain, the usual reaction is to take over-the-counter drugs to silence the messages.

Most of us recognise that too much work is a bad thing but surely any amount of exercise is good.

If you feel generally snoozy and sluggish, it could be a sign that you need to move more.

France 2009

If you are very tired and exercise doesn’t energise you, it could be a sign that your body needs some recovery. We often underestimate the importance of rest. It can seem a bit soft to take a nap or a day off. When I was on the Great Britain Field Archery team I remember hearing that the commitment to rest is as important as the commitment to train hard.

Shame I didn’t take more notice at the time!

I used to have a stressful job and I used exercise as an antidote. The more stressed I got, the more desperately I exercised. Adding to the burden, I didn’t know then about eating right for your metabolic type. My diet was full of sugar but lacking the fat that I needed. And there were toxins in the low-fat products I ate. I believed the adverts saying they were better for me; how wrong can you be? I got more and more run down and relied too much on cortisol and adrenalin to keep me going. I dragged myself out of bed each day feeling like death and forced myself onwards. You can scrape the bottom of the barrel of your resources for so long but the end result for me was a hole in the barrel. I suffered total exhaustion and chronic fatigue. I was incapacitated for a year and half.

I’m not the only one to fall into the excess exercise trap. Sometimes the consequences are more severe than I suffered and can appear suddenly. I was saddened by the death of a Cumbrian chef at this year’s London Marathon. Here’s a piece about the dangers of over-doing it and how extreme sport scars your heart.

Nowadays I prefer a bit of balance and self care to punishing my body with gruelling regimes.

What do you think counts as exercise? Have you realised it doesn’t have to be done in a special place (eg a gym) or for a certain period of time (eg an hour)? Actually your body is designed for continuous movement and you can include lots of things you might not have counted before. Vacuuming, washing the car, playing with the kids, digging the garden, dancing, walking the dog, doing a few squats while the kettle boils, reaching up to hang out the washing.

I’m a fan of Dr Mercola’s NO dump (developed by Zach Bush). I love Michael Mosely’s book on Fast Exercise – here’s a little HIIT video. And have a listen to this podcast on primal play Dr Chatterjee and Darryl.

Dr Chaterjee’s book The Four Pillar Plan talks about movement snacking and Dr Joan Vernikos explains the need for non-exercise movement throughout the day regardless of whether you do ‘exercise sessions’. Just standing up from your chair every 20 minutes lets your body engage with gravity and brings many health, strength and weight benefits.

Do you take your health for granted? I used to but not any more. Having experienced life without it, health is really important to me now and that’s why I don’t compromise on food, exercise and rest. I don’t want to ever go back to that misery.

Good health is a lot about self care. It’s about getting some exercise every day, but not so much that you burn yourself out. It’s about nourishing your body with good food, but not sticking so rigidly to a dietary regime that it prevents you from living a rich, happy life. It’s about deep sleep, rest and fun. It’s about balance.

Top tips: Real food is good. Exercise is good. Rest is good. Balance is good.

Quote of the Month – May Q3

The benefits of exercise are unbelievable but if you have to exercise to keep your weight down your diet is wrong

Professor Timothy Noakes

May is National Walking Month and this week is Mental Health Awareness Week. Luckily walking is good for your mental health!

Take advantage of the unbelievable benefits of exercise by fitting a bit of walking into your day.

My husband had a great idea for me to do a 20 minute walk to work – even though I work from home!

 

Quote of the Month – May Q2

The right amount of nourishment and exercise, not too little, not too much, is the safest way to health.

Hippocrates 2,500 years ago

L0014825 Portrait of Hippocrates from Linden, Magni Hippocratis…1665
Credit: Wellcome Library, London. Wellcome Images
images@wellcome.ac.uk
http://wellcomeimages.org
Portrait of Hippocrates.
Magni Hippocratis…
Van der Linden, J.A. editor
Published: 1665
Copyrighted work available under Creative Commons Attribution only licence CC BY 4.0 http://creativecommons.org/licenses/by/4.0/

The Cup That Cheers

What do Brits do in a crisis? – put the kettle on! There is no calamity so great that it cannot be eased by a ‘nice cup of tea’.  We’ve even given it a special day of its own.

21st April is National Tea Day.

We started drinking tea in Britain way back in the mid 1600s when it was referred to as ‘China drink. We quickly took it to our hearts even though it was fantastically expensive due to import tax and was often kept in locked chests to prevent pilfering. It’s cheap as chips now and we consume 165 million cups a day!! That’s 60.2 billion cups a year and around double the coffee we drink (UK coffee week was 16-22th April).

You can read about the history of tea and all the different types on the Tea Association website.  (One point for caution: they talk about what’s in tea and consider fluoride to be a nutrient which it is not; it’s a neurotoxin.)

There are so many types to sample and enjoy. There’s black tea, green tea, white tea, tea flavoured with flowers and herbs – even without including the herbal teas (called tisanes). When I was a student, there was a tea stall on Bath indoor market. From the array of exotic leaves, I would make my choice, then watch in wonder as the half pound was weighed and poured onto a single sheet of paper that magically became a parcel tied with string.  (I don’t know whether they still do this wondrous packaging but you can still buy tea in Bath market and I’m thrilled to see that my other favourite stalls are still there – selling cheese and second-hand books.)

Our favourite brew supports our health with anti-oxidant polyphenols and flavonoids. There are detriments too from caffeine and fluoride so it’s best have water sometimes rather than drinking tea (and coffee) all day long. It’s also diuretic and can play havoc with your bladder. If you take sugar, work on giving it up. I had one client who was surprised to discover she was consuming 24 teaspoons of sugar a day just from drinking tea!

My old pint pot now relegated to housing part of my pencil collection.

We don’t treat tea drinking with the elaborate rituals of China or Japan, usually using tea bags and brewing in a mug at home and work but we certainly do all like our tea a certain way – and in our favourite cup/mug. Some like a pint pot brewed so strong the spoon very nearly stands up it in. Others dip the bag in for a microsecond and barely colour the water. And I don’t dare comment on the milk first or tea first debate!

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Afternoon tea, however, has become a special event with delicate china cups and saucers, one pot for the tea, one for hot water, a little jug of milk and a tiered cake stand bearing dainty sandwiches, scones and cake.

Not healthy of course with all that flour and sugar but an inbuilt memory of a more genteel age. At least that’s how it should be; I was horrified on a cream tea spa day at a posh hotel with a friend to have a chunky Starbucks mug plonked down in front of me which completely jarred against the rest of our classy treat.

Do you always snack with your cuppa? It’s another of those marketing-induced habits. Think of Rich Tea – “a drink’s too wet without one” or “Have a break have a ….” you know the rest; that’s how successful they are at fixing their messages in our psyche.

They’ve normalised snacking at every point through the day so now we graze constantly like we never did before. Tea rooms and coffee shops offer enormous portions of cakes and slices as I wrote about muffins vs buns.

So drink tea in moderation, for the pleasure of it and the good things it contains, rather than as your principle hydrator.  Realise that you can have it on its own. If you really want a snack, have a small bun or biscuit you’ve made yourself, or better still a handful of nuts or some fresh coconut. At the bottom of my recipes page are links to lots of websites with great recipes. Let me know of other healthy snacks you like.

Top tip: Enjoy your cuppa and be cheered.

Quote of the month

He who takes medicine and neglects diet wastes the skill of his doctors.


Chinese Proverb

You can’t drug people into being healthy!

Dr Aseem Mahotra

Together with Sir Richard Thompson (the Queen’s doctor from 1984-2005), Aseem spoke in the European Parliament on over medication of the British people and how ineffective much of it is.  The bulk of ill health is lifestyle caused and therefore diet can have a strong beneficial effect especially with diseases of insulin resistance like diabetes, heart disease and obesity.

The Calorie Fallacy

How do you decide what to eat?

Since the introduction of calories as a measure of food energy content, we’ve become obsessed with them. The government’s official messages at the moment mention nothing else.  However in spite of its popularity, calorific content is a poor basis for making food choices.

A huge and powerful industry makes and aggressively markets low-calorie food products. The BBC showed some years ago in ‘The Big Fat Truth about Low Fat Food’, that these products are not good for your health.

Instead of thinking primarily about calories, I ask the people on my Nutrition Coaching courses to focus on the goodness in foods. Some foods provide nutrients and improve your health. These include fresh meat, fish, eggs, cheese, fruit, veg and natural fats. Good food gives you essential amino acids, essential fatty acids, vitamins, minerals and enzymes.

Other foods are bad for you and your body has to work really hard to deal with them by using up lots of your vitamins, minerals and enzymes and most of your energy too. They leave you with compromised health and feeling exhausted. These include processed foods, biscuits, crisps, donuts, snack bars, fizzy pop, flavoured water and ready meals.

Bad food contains refined sugar, salt, damaged fats, artificial sweeteners and additives. Often processed foods are chemically altered to increase the appeal to your taste buds. They override your body’s ways of knowing when you’ve had enough and you can just carry on eating more and more.

So stop worrying about calories and think about goodness. Ignore the marketing hype which results in low-fat and low-calorie foods being labelled as healthy even if they’re not. Think instead how food can build your health or harm you.

Top tip – eat real food!

Happy Easter

There are lots of tempting Easter themed products in the shops now – well some appeared not long after Christmas! Most of them are designed to give a fun, spring-like mood with lots of flowers, chicks and bunnies. Easter eggs come in every size from teeny-tiny to humongous. I notice that the egg-sized ones now come by the half dozen in egg boxes – what a clever way to make you buy more. Most are hollow, some with other chocolates inside, some have creamy, sugary fillings and some of the smallest ones are solid with a sugar shell.

Whilst I find it sad that a joyous Christian festival has become an excuse to sell us heaps of sugary stuff, you can enjoy a healthier Easter without saying no to all Easter eggs or chocolate. Instead, aim for quality.

It’s certainly true that cheap, high-sugar, chemical-laden chocolate, consumed in large quantities, is going to damage your health. White chocolate isn’t actually chocolate at all. Dark chocolate (>70%) is best. It’s got a lower sugar content than milk chocolate and is good for you in moderation (check out my December article).

What about buying some chocolate egg moulds so you can have a go at making your own Easter eggs? Here are my efforts; I’m sure you could do better!

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Another fun activity with the kids is dying boiled, hens’ eggs. Use onion skins or dandelion flowers, put them round an egg, wrap in a piece of cloth, tie with string and boil for 10 minutes. You‘ll get beautiful effects and you can eat the highly nutritious egg.

Top tip: Go easy on the chocolate eggs. Happy Easter.