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.

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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!

Make 2018 a Good Year

However 2017 turned out for you, we’re all hoping 2018 will be a good year. And you can make that more likely!

Did you know that the more you think about, talk about and write about something, the more likely it is to happen.

Jim Rohn said, You are the sum of the five people with whom you spend the most time

Who are those five people for you? Do they inspire you or drag you down? Since you’re going to end up like the people you spend time with it makes sense to keep company with the sort of people you’d like to be.

Jim Rohn also said you’re the average of “the five things around you, the ideas of the five books you read, the feelings from the five films or TV programmes you watch.” So it really matters what you choose to surround yourself with habitually.

I’ll continue with the theme:

  • the five websites you read
  • the five people you follow on social media

  • the five activities you do
  • the five items you use
  • the five songs you listen to
  • the five foods you eat!

Thinking of food, I’ve spent January consoling people who over-indulged at Christmas and New Year by reminding them that our regular habits matter more than what we eat or drink occasionally. So what is it that we eat most of in Britain? Chicken perhaps, or potatoes? No, apparently, it’s white flour – hardly a health food. Why so much? Think bread, wraps, pasta, pizza base, pies and pastry, Yorkshire pudding, cakes, biscuits, pancakes…need I go on? No wonder much of the population is over-fed but undernourished. What can you do?  (spoiler alert – top 5 at the end!)

Think of less processed alternatives to the floury things you eat.

  • A cabbage leaf makes a good wrap (blanch it first to make it more flexible).
  • Combine whatever filling you usually put in a sandwich with some salad. Top it with olive oil to make a superior lunch.

    Winter Salad

  • Too cold for salad?  Soups are a great way to get loads of different types of vegetables into your diet. You can put a bit of chopped up meat in for protein. (Use leftovers from dinner.) Have it with a hunk of cheese and there’s no need for any bread.
  • You can make pizza base from cauliflower chopped up in a food processor. Mix with egg, cheese and seasoning and shape into a circle. Bake for 20 minutes before adding toppings.
  • And there’s a wonderful Jon Gabriel recipe on YouTube for pizza that uses omelette as a base. It’s very satisfying; delicious hot when you make it or cold later on. Jon uses 3 eggs to make his but that’s too many for me so scale the recipe to match your appetite.
  • Instead of pasta, you can make courgetti using a spiralizer or simply making strips using a potato peeler. Have some meat with it to make up for the bit of protein you lose from the wheat. Wider strips can replace pasta sheets for lasagna.
  • Nuts (natural) and fresh coconut make great snacks.
  • Sticks of carrot, celery and cheese with apple slices makes an easy, portable lunch.
  • Instead of biscuits, have a square or 2 of the chocolate/nut/seed mix I showed you last issue.
  • You can make buns using ground almonds as a base – just mix a large egg, a tablespoon of melted butter, 3 oz ground almonds, a sprinkling of raisins, ¼ teaspoon of baking powder, a pinch of salt. Bake in paper cases in a bun tin at Gas Mark 3, 160o C for about 25 minutes
  • You can even make cake in a cup in the microwave. Use a mix of ground almonds, raisins and egg.
  • Microwave ‘bread’ made in a mug is similar. Beat an egg with 2 desert spoonfuls of ground flax seeds, 1 teaspoon baking powder, pinch of salt. Cook of full power for 1min 20 seconds.

As you improve your habits, you’ll feel the benefits. Fill your diet with good nutrition by resolving to regularly include more good things in your diet.

Try these 5:

  • vegetables – have some with every meal (potatoes don’t count)
  • meat/fish – good quality, home cooked
  • healthy fats – olive oil, butter, avocado, nuts
  • fruit – have a piece or two each day (but skip the fruit juice)
  • water – as your number 1 drink

Top tip: Make your main 5 foods/drinks good ones.

What with all the confusing messages in the press and TV programmes about diets most nights throughout January it isn’t easy to know what’s good. If you’re not sure, get in touch and Learn to Eat Well.

Eat for Better Business coming to Kendal

On 12th April (10am to 4pm), I’m bringing Eat for Better Business to the Mintworks, Kendal for a Cumbria Chamber of Commerce event.

It’s an interactive day focused on busting many currently fashionable food myths to help you feel great and work at the top of your game.
For quality work you need to be at your best without suffering any afternoon slump or fuzzy concentration. That means putting the right things in your body. You wouldn’t try to run your computer on gas or your car on jet fuel, but with confusing messages everywhere it’s hard to know what to eat for the best.
By the end of the workshop, delegates will:

  • recognise the importance of diet
  • have identified the impact on work
  • discover better breakfasts and lunches
  • understand why we eat and what we need
  • explore what’s hidden in food
  • know what to eat for brain power
  • appreciate the importance of meal breaks
  • have defined a personal goal.

The delegate rate for this full day workshop is £65 +VAT Chamber and Made in Cumbria members / £120 +VAT non-members – to book your place(s) please – BOOK HERE

Should you have any questions regarding the above training event, please do not hesitate to contact me or Catherynn Dunstan from Cumbria Chamber catherynn@cumbriachamber.co.uk.

 

Join the Dots

As a child I loved those ‘Dot to Dot’ puzzles and recently noticed books for grown-ups too.

imag0913-2 It’s a bit like that interpreting the messages your body sends you about food and drink. The most blatant, like indigestion, demand your attention. You can easily join the dots and avoid trigger foods. When I twigged that white wine = headache, I stopped drinking it. Other messages are more subtle, like aches in your joints or bad skin if you eat too little fat or the wrong type of fat. You might miss them when you’re busy getting on with your life.

Sometimes it’s easy to see that diet and lifestyle go together with other people’s health and well-being but not to make any connection between what you eat and how you feel yourself. I suffered unnecessarily for years feeling tired and miserable and carrying excess weight without any inkling that the diet I thought healthy was actually doing me harm.

p1010452Breakfast and lunch have a big impact on your day so it’s useful to learn what your body thinks of them. Experiment a bit – porridge, protein smoothies, full English. What time of the morning do you start thinking about having a snack?  Ideally it’s better not to be snacking.  Is your breakfast so good you don’t need to eat again for 4 or 5 hours?  My favourite green smoothie lasts me for 6h.

Try different lunches to find out how alert you are in the afternoon. Do you feel better after a salad than a sandwich? If you have a hot lunch, are you sharper when you leave out potatoes and pastry? Once you join the dots you can adapt your routine, feel better and enjoy life more.

Top tip – Start noticing how food affects you.

Temptation Time

I love Christmas, but not the way it’s been turned into an excuse for weeks of over consumption. How did that happen? Money of course. Promotions start earlier each year – was it September this time? Each of us chooses the degree to which we throw ourselves in. Perhaps you don’t want seasonal excess to wreck your body (and bank balance) completely and decide to partake in moderation. Even if you favour the ‘bring it on’ approach, leaving damage repair for January, you might be supporting a friend who’d rather be more restrained.

festive-food-pic-free-use

So here are some tips for resisting temptation:

1. Develop an automatic response. Immediately say, “No, thank you”, before you can engage your brain. That feels easy. The moment passes quickly. Gazing at cake/chocolate/crisps and pondering whether or not you fancy some, means you’ll almost certainly have some. If you gaze and ponder and then say, “No” it will take will power and feel like a big sacrifice.

2. Have a mindset that bad foods/drinks are nothing to do with you – they’re other people’s problems. Let your eyes slide over them as irrelevant. Then seek out some real food.

3. Focus on other things. Have a conversation, look at your surroundings, dance, take your attention onto anything you can’t put in your mouth.

4. Be prepared. Find out what might be on offer at any ‘Do’ you attend. Drink some water and eat something good before going out. Have emergency supplies with you (eg nuts or some cheese) in case everything is processed or sugary. Keep supplies at work too, ready for the inevitable appearance of mince pies and chocolates.

Have a look at this hilarious video of children resisting temptation in the famous marshmallow test.

Top tip – Temptation’s coming, so be ready but most of all have a very Merry Christmas.

Quote of the Month

Advertisers have dispensed with the idea of promoting a product’s attributes in favour of marketing the product’s image. This image is conceived by marketing psychologists quite independently of the product itself, and usually has more to do with a target market than the item being sold.

Rushkoff

2000

The result of this is that sweets and fizzy drinks are sold as fun for kids and adults.  Even though we know they’ll rot our teeth, make us fat and wreck our health, we still keep buying them, eating them – and even giving them to those we love. Tragic but admittedly clever.

As one of my Eat Well Gang said,

“I suppose the Victorians had opium dens

                           – we have McDonalds and CocaCola.”

 I’d like to add Haribo, Maoam, Rowntree’s etc to that.

While talking about breakfast cereals aimed at children, Dr Christiane Northrup said,

“Think of these massive doses of sugar as no different to drugs and alcohol.  Premature death is coming from alcohol and sugar.”

Sugar Blues

Hypoglycaemia (low blood sugar) results in hunger, shakiness, weakness, dizziness, irritability and depression. I should know; for years I suffered on a daily basis. The cause – too much sugar. High blood sugar stimulated my body to produce insulin, which took the sugar back out of my blood (and made me fat). I didn’t understand the problem so I tried to control my symptoms with regular biscuits, bananas and chocolate. It was a disaster. At archery competitions, I ate sugar even more frequently. I just got headaches and felt awful.

My first inkling of the cause

Cereal - a poor choice for breakfast

Cereal – a poor choice for breakfast

was at work. Biscuits were provided in meetings; if I ate one I got hungry but if I abstained I was OK. My second clue came when dieting to lose the weight I’d gained eating so many biscuits; I was less hungry eating a little cereal for breakfast than a lot.  Also I noticed the low-fat yoghurts I bought weren’t satisfying, they just increased my appetite.  Now I know it’s because of the sugar they put in low-fat products to make them palateable.

 

Sugar has a toxic effect on the body and causes myriad health problems besides hypoglycemia. For centuries doctors have cured their patients of many ailments by replacing sugar with quality vegetable and whole grain carbohydrates and for centuries consumption has increased sweeping aside all resistance. In the 11th Century, brewers caught adding sugar to beer were dragged through the City of Chester in a cart with the overnight refuse of the privies. In the early 1900s, America had laws against “substances injurious to health” (like sugar) being added to food. Manufacturers (including Coca-Cola) opposed this, got the government on side and the health of the whole nation deteriorated as a result of the adulterated products that are now their main food. In the 1950s, Dr Gyland wrote papers to warn and help others but couldn’t get them published.  In Britain, Professor John Yudkin tried to fight Ancel Keys and his lipid hypothesis having found a stronger corrolation between sugar and heart disease than there is with fat – he was sqashed.  Even Keys himself couldn’t get published a paper he wrote late in his life against the direction nutritional advice has taken.  Little has changed.  Those reaping the profits still don’t want you to know the truth – sugar wrecks your health.

Top Tip – Stop eating sugar

NB Diabetics will need to balance their medication with their sugar intake.

To learn more about the sorry history of sugar in our food, read Sugar Blues by William Dufty and Pure, White and Deadly by John Yudkin.  Here’s a Daily Telegraph artcle on the latter; we still have the same sugar-industry-led problem today.

 

Quote of the month

The school holidays are almost upon us and there’ll be lots of time to do fun things – hopefully in the sunshine.  Here are some words from the wise about the types of foods we commonly regards as treats.

Treat treats as treatsIce lolly

Michael Pollan

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Don’t treat your mouth like an amusement park

Joe Cross

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Every time someone calls junk a treat, please correct them. We will never make progress until people see eating cr@p as anything but a treat

Zoe Harcombe

https://upload.wikimedia.org/wikipedia/commons/4/4f/Junk_Food.JPG