What Time to Eat?

I usually write about what to eat, but timing is important too.

Your body doesn’t just gear up to sleep when it’s dark and wake when it’s light; every part of it has control clocks.

Artificial light means we can eat from pre-dawn until midnight nowadays. Unfortunately, this disrupts our circadian rhythm and is bad for our health.

It’s best to eat during the day when levels of digestive enzymes are high and your liver and gut are ready to deal with food. In the evening, saliva production slows down.  Also, if anything enters the stomach, there’s more acid produced. Your gut slows down for nightly repairs – but repair is difficult if food is still passing through – it’s like trying to re-tarmac a road with traffic still flowing. It’s better to stop eating 2 or 3 hours before bed.

I’m in favour of working with your body, so Prof Satchin Panda’s research on Time Restricted Eating struck a chord. (Listen to Dr Rangan Chatterjee interviewing Prof Panda here.)  An 8-10 hour window has been found in the lab to protect against (and to improve existing) obesity, heart disease, diabetes, fatty liver disease, cholesterol and high blood sugar. Prof Panda recognises that we don’t have a choice when we get up; we have jobs to go to and children to take to school. But we can choose when we eat.

I like to try things out.  Initially it felt weird starting work early then having breakfast at 9:30am but months into my self-experiment, I feel great. After 7:30pm I don’t eat – that’s a 10h window. Even a 12h window gives benefits, say 7am to 7pm.  Give it a try and find out how you feel working with your body’s rhythms. (Check with your doctor about effects on medication.) There’s also a global study you can take part in via an app (mycircadianclock.org).

Top tip – Give Time Restricted Eating a try

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Shopping List for Recipes

People have been snapping up my recipes like hot cakes when I’ve had a stand at events. And with a whole week of delicious main meals for £10.50 a head it’s no wonder.  Here’s a list of what I’ve posted:

1. Pasta with salmon sauce £1.60

2. One pot chicken £1.84

3. Spag bol £1.46

4. Liver and onion £0.81

5. Pork Stroganoff £1.87

6. Pork in mushroom and cream sauce £1.65

7. Leek and mushroom tagliatelle £1.27

Plus a bit of luxury

8. Pea and Chorizo risotto with Sea Bass £2.37

I was asked to put together a shopping list for the week and here it is!

I’ve used a limited palate of flavours to make your shopping complement more than one meal. Start by checking what you already have in your house. You can use things you’ve got instead of the ingredients listed so nothing is wasted. Add things to your shopping list that you need to buy.

If you’re new to cooking, break yourself in gently rather than stocking your cupboards with staple ingredients all in one go. Many of these ingredients keep for ages and will be enough for lots of meals once you have them.

Things to keep stock in your:

Cupboards

Brown Rice

Pasta

Stock cubes or bouillon powder

Tinned tomatoes (1 tin does recipes 1, 2 and 7, plus 3 for bolognaise if you make the big batch)

Tomato puree

Cornflour

Dried herbs – parsley, oregano or whatever you prefer

Olive oil

Coconut oil

Vinegar – white wine, balsamic or apple cider

Wholegrain mustard

Pantry

Sadly we tend not to have pantries now but garage or shed works well for long-lasting fresh ingredients.

Onions – why not buy a bag of small wonky ones?

Potatoes – these last for months if kept in paper rather than plastic, in a cool, dark place. We have a farm nearby that sells a big sack for £6 which we eat from October until March. Find out if you have one near you; it’s much cheaper than the supermarket.

Tip – Onions and potatoes last longer if not kept close together.

Fridge

Butter

Milk

Natural yoghurt

Lemon juice

Shopping list for the week

– for the week’s recipes for 2 people:

Fresh produce – the part of the supermarket to spend most time in

1 x lettuce or a cabbage

(Ready chopped salad leaves are very expensive and have been washed in chemicals and packed in an artificial atmosphere. They start to wilt as soon as you open the bag and a couple of days later, whatever is left is getting mushy and smells bad. Whole lettuces last much better. Keep them in the veg drawer at the bottom of the fridge so they don’t get too cold. Cabbage is very versatile. You can shred it finely for salad or steam it for veg. It lasts longer than lettuce, has more nutrients and is cheaper.)

1 x bag of spinach

(Best to buy this later on for recipe 6 then use it for salad or steam briefly for veg on other days.)

4 x carrots

8 x radishes

12 cherry or baby plum tomatoes

1 x bulb of garlic

(Try growing your own. Plant a clove or two from the bulb you buy, between September and December. Harvest in July.)

New potatoes for 2 people

1 x lemon or a bottle of juice

500g mushrooms

1 x large or 2 x small leeks

Cold Section

1 x tub double cream

Parmesan (buy it fresh, grate and freeze in containers)

4 x chicken thighs

2 x pork steaks

1 x pork tenderloin

1500g of beef mince to make the whole 16 portion batch or 200g to make just for 2 people.

300 g of liver

1 pack salami milano

Fresh herbs – parsley, dill (buy them fresh and freeze in bags or containers)

Frozen peas

Dry / tinned

1 x 213g tin of pink salmon (healthiest with bones – buy in brine, not oil)

To add the luxury recipe of the pea and chorizo risotto with sea bass:

2 x very small sea bass fillets

2 x blobs of chorizo

Risotto rice

You don’t need to go down the ready meal aisles at all so you save time as well as money when you shop.

Enjoy your cooking, enjoy your food, enjoy better health when you give up processed food!

 

Bonus Recipe

 

Leek and Mushroom Tagliatelle

Different shapes of pasta interact with different types of sauces. This seems to go well with flat ribbons, hence tagliatelle. I made the one in the picture with pizzoccheri or you can use something else if you prefer. Spiralized courgette (courgetti) makes a good substitute for pasta if you’re avoiding wheat or watching your weight.

(Incidentally, the g in tagliatelle is silent so it should sound like tal  iatelle, not tag.)

Chop a large leek or two small ones 50p

into coins about ½” (1cm) wide. Lay these flat and cut in half.

Wash the pieces well under running water in a colander and shake to drain.

Fry for 3 mins in a knob of butter or tbsp olive oil 8p

in a large frying pan.

Chop two handfuls of mushrooms and add to the pan 45p

Turn down the heat

Add: – 1/3 tin chopped tomatoes 12p

– squirt of tomato puree (~8 or 10”) 5p

– a chopped up stock cube 7p

– (or a desert spoon of bouillon powder 15p)

– good pinch of dried oregano 4p

– good pinch of dried parsley 4p

Season with salt and pepper

Cover with a lid, simmer gently for 10 mins, stirring occasionally.

Meanwhile, cook your pasta in fast-boiling, salted water 25p

At the end add 10 slices of salami Milano 59p to the sauce

Mix 2 tsp cornflour with a little cold water 2p, add, and heat to thicken

Drain the pasta, stir some butter or olive oil 8p

Top with the sauce and a good sprinkle of Parmesan 25p

Total for this taste of Italy £2.54. That’s £1.27 per person.

For a vegetarian meal, add double the mushrooms at the start instead of the salami at the end, £2.48 or £1.24 per person.

 

Next –  I’ve been asked for a shopping list for the full set – coming soon!

 

Picnics

One of the joys of summer is eating al fresco. A picnic is an essential part of a summer outing.

Have you noticed that food tastes better when we eat it outside? Psychologists have found that our physical sensations and emotional responses are greatly improved by the power of our perception of our environment. Restaurants have applied this science to their décor, choosing colour, patterns and music to set the mood. The same food actually tastes different depending on the wallpaper!

We also connect enjoyment of food with family memories: a favourite outdoor spot, the smell of grass and wild flowers, the sound of trees rustling in the breeze, the feel of warm sand on bare feet. Taking Jack LaLanne’s idea from July’s quote of the month, we need to be nearer to nature to be happy.    And when our brains are stimulated, our taste buds step up a notch.

So, what food to take on your picnic? On TV you’ll see images of unhealthy fizzy drinks, crisps, cheese processed almost to the point of being plastic and all manner of factory-made nibbles. When you’re getting back to the great outdoors, nature and all things real I’m sure you’ll want better than fake food.

Sandwiches are common but often dry, dull and too heavy on bread to be a good choice for lunch. Instead try boiled eggs, cheeses, salami, lettuce, tomatoes, sticks of crunchy carrot and celery, cooling cucumber, creamy avocado, peppery radishes, spicy spring onions, ham rolled round cream cheese, small bread rolls with butter. My grandmother’s special was fried chicken in herby breadcrumbs – so tasty!

Fruit is nice and juicy although it can attract wasps and invite the biting midge to suck your sweet blood. Use it to make a refreshing infusion by adding a few slices of apple, lemon and strawberry to a big bottle of water. Chill it well before you set off.

June’s post had ideas for drinks.

Share the pleasure by eating all together sitting at a picnic table or on a rug. Here’s how they do it in France where people are still healthy and slim.

Top tip – enjoy a real food picnic.

If you’d like to get my full Eat Well News, sign up here. It’s so much more than the things I post on my blog. I’ll be in touch with you about nutrition and health, and to provide articles, and updates (eg research and campaigns relating to nutrition and health), and marketing (eg events, products, services, talks and courses), and recipes, and things to bring a smile. Please let me know all the ways you would like to hear from me either by using this form or sending me an email.

 

Quote of the Month

He noticed walking down the street that people weren’t smiling.  You’ll see the same thing here, even though we have everything – a roof over our heads, food on the table, clothes, technology.

During the holidays this year, smile and make a note every day of something you are thankful for – or better still, three things.

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And get outside – even if you just sit in your own garden or visit the local park; anywhere with trees and plants to cheer you.

Special Offer – Get Ready for the Holidays

The schools break up soon so here’s a special offer to help you get ready for the beach, activities, fun and whatever else you have planned for your holidays.

Pic by rawpixel.com

From now until the 21st of July, I’m giving you a 10% discount on 1-to-1 consultations. That means they’ll be not £65 but £58. It’s first come, first served until I run out of the slots I have.

The sooner we talk, the longer you’ll have with your better eating habits before you go away.

I shared this with subscribers to my Eat Well News at the end of June so they booked this week. Sign up here to be the first to hear about future offers.

 

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/