We’ve passed Fail Friday now (3 ½ weeks into the year apparently) so most people will have given up on their New Year Resolutions, abandoned their diets and stopped going to the gym.
Diets are 10-a -penny and there’s always a new one to try, from boring to bizarre. You’ll lose weight on them, then pile it all back on later. That isn’t what most people want so it seems to me that diets don’t work.
Don’t blame yourself – it’s actually the diet that causes the weight regain (happens to 95% of dieters). Your body is a wonderful survival machine and you can’t force it to keep on losing fat long-term through deprivation. Restrict energy intake and your body will slow your metabolism to protect you against your self-imposed food shortage. Much of the weight you’ll lose isn’t fat anyway but lean tissue that you need to hang onto. A better way is to invest in your health and happiness by learning to eat well.
Have you heard that a calorie is a calorie? That’s right from a physics point of view but it isn’t helpful for weight loss because your body reacts in different ways to different types of foods. The result is that some calories put weight on, others help you lose weight. Your body’s responses include fat storage or fat burning, increased hunger or satiety. Obsessing about calories is also bad because it takes the focus off the goodness in food leaving you lacking in important nutrients.
What really causes weight gain? Sugar is number 1, via the production of insulin and increase of appetite. Then there’s processed carbohydrate (called ‘soon to be sugar’), including flour and breakfast cereals. Then there are fructose and alcohol which create fat via the liver. Next come seed oils which your body loves to store. And don’t think sweeteners come free; they confuse your brain and upset your body’s appetite controls so you eat more. All those chemical additives can make your body produce fat to safely store them as a toxin-protection response.
The key therefore is to avoid these fat-storage triggers. They’re in most processed foods including: ready meals, takeaways, fizzy drinks, pastry, crisps, chocolate, booze, diet foods. These are the things people snack on all day.
For healthy weight loss, eat home-made meals that satisfy you for 4 or 5 hours to see you through to the next meal without snacking. Each meal should contain plants, proteins and fats. Breakfast in particular should contain enough protein and fat so that you don’t get hungry mid-morning. Here’s a piece I wrote on breakfasts to give you some ideas. Cook your own natural, nutritious food and let your excess weight melt away.
If you want to know more, including your personal metabolic type and the mixture of food that’s right for your body, my next Eat for a Better Life course starts on 20th February at The Foyer, Irish Street, Whitehaven. Or have a one-to-one consultation any time by ‘phone or Skype.
Top tip – Give up diets, Learn to Eat Well!
I’ve just added another book review to the resources section of this website.
My Dad read about Verner Wheelock in the paper and called me in excitement to tell me. I read the article, had a conversation with Verner about his great nutrition work and have just read his book. I highly recommend you read it too if you want to be healthy but suspect the official guidance we’re given is hampering your efforts.
The Big Mistake
by Dr Verner Wheelock
“The totality of the evidence provides an overwhelming case that the changes in diet that have occurred over the past 40-50 years are the main reason for a huge deterioration in standards of public health.”
In this excellent examination of evidence, Verner looks at heart disease, diabetes, cancer, Alzheimer’s and the role that cholesterol, sugar and fat play – or don’t play – in each of these. What he finds is very different to the messages we constantly hear.
He concludes that governments around the world, including ours, have failed to devise policies in the best interests of the population, instead acquiescing to pressures from the food and pharmaceutical industries. He thinks that policy is unlikely to change quickly, in spite of the pressure from a group of doctors and nutritionists that has been campaigning for evidence based healthy eating guidelines.
Since those at the top have left us high and dry, Verner is taking a grass-roots approach and runs a local group of people that has turned their back on the official guidelines and now enjoy good health and the remission of diabetes. He ends the book by encouraging us to change the eating habits of the nation from the bottom up, one healthy person at a time.
To become part of this movement, you could join the charity the Public Health Collaboration or simply ignore those in power and Learn to Eat Well.
The closer we get to Christmas, the more unhealthy stuff is shoved in front of our eyes and under our noses. There are office parties, family gatherings and all sorts of social occasions where people will pressure us to indulge more than we want to (often to make themselves feel better)
“Go on, have another…”
Thankfully we don’t have to eat and drink everything on offer and suffer for it, or refuse it all and feel left out; we can take a middle road, use the 80/20 rule, join in without excess and enjoy a little of what you fancy.
There’s a saying:
Don’t worry what you eat between Christmas and New Year, it’s what you eat between New Year and Christmas that really matters.
If you’ve been taking care of yourself, your amazing body will cope with a bit of unhealthy stuff especially if you keep putting mostly good things inside you. Great breakfasts, super lunches, healthy snacks, fabulous dinners, all home-made mixtures of plants and proteins and fats. You’ll take it all in your stride.
Here’s a Jon Gabriel breakfast that seems light but is nutritious enough to last for several hours – fruit, full-fat natural yoghurt, ground flax, hemp, chia seeds, protein powder and I like to add some nuts – just stir it all together.
Of course, some people will dive in with gay abandon, intending to fix the damage in the New Year. If that’s you, going on a diet is unlikely to be helpful so resolve to build in some better eating habits or have some nutrition coaching and learn to eat well.
There will be presents as well as food and I leave you a quote I just saw from Bernard Manning:
I once bought my kids a set of batteries for Christmas
with a note on it saying
“Toys not included”
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
Once upon a time in the merry, 3-meals-a-day, real-food land of Britain, we didn’t snack and were slim and healthy. We farmed the earth and ate its good plants and animals. Then money-making men rubbed their hands at inventing artificial food, “We can snare people in The Snack Trap. Muahahaa”. Adverts were the Snack Trap’s lure: Milky Way “the sweet you can eat between meals without ruining your appetite” (1970) “A finger of Fudge is just enough to give your kids a treat” (1979) “Have a break, have a Kit Kat” (1958). “A drink’s too wet without one” Rich Tea (1985). And I bet you know who makes exceedingly good cakes (1967).
There’s no escape; tempting, unhealthy nibbles constantly surround us. They’re at work, in town, thrust at us when buying a newspaper, alongside us as we queue to pay for petrol (if we can get through the throng of schoolkids buying lurid-coloured drinks and snacks of all kinds except the healthy kind). People snack all day long.
Halloween masks, costumes and pumpkin lanterns are scary enough, but read the ingredients lists on the products for giving to dressed-up kids on your doorstep on 31st October. Check out Joanna Blythman’s Swallow This for a bed-time story with shocks and frights aplenty as she exposes the deadly cauldron mix. How weird that we “treat” our kids (and ourselves) with health-damaging sugar and chemicals.
No-one is defending us. When the Health Education Authority complained about the ads, the regulator sided with the manufacturer. It’s up to you to escape the trap by eating enough good food to keep you full and satisfied. And the government’s guidance on 400kCal breakfasts won’t help. A low-cal, breakfast-cereal-induced, blood-sugar roller-coaster virtually guarantees that you’ll be ravenous way before lunchtime. With desperate, blood-curdling cries, you’ll trample your boss underfoot to snatch the last sugary snack from the vending machine. Aaaarrrrgh!
Top tip – Eat well to escape The Snack Trap
To stay safe, try these breakfasts.
Unless you are a cow or want to be the size of one – stop grazing!
Nigella Lawson is well known for her love of food and eating – but she says, ‘I’m not really a grazer. I like proper meals.’ She
gets pleasure from being absorbed in the experience. This is the opposite of the mindless grazing we see so much at work, on the street, in front of screens.
Don’t fall into The Snack Trap – eat well at meal times.
October is Cholesterol Awareness month – what better way to deal with your cholesterol than to cut out sugary/floury snacks?
The media have taken the findings of a poor study (ARIC) and turned it into sensational headlines that have confused and alarmed people. That’s what I call Fake News. Only a few months earlier, the papers were proclaiming that our high carb dietary guidelines have had disastrous consequences for the nation’s health. Yes, they have.
Always remember, the media’s business is not good science but selling stories.
So what was wrong with this new study?
Firstly the data were collected by self-reported questionnaires a notoriously inaccurate method.
Secondly, the amount of carbs eaten by what they called a ‘low-carb’ group was actually quite high so they never looked at low-carb at all.
Thirdly there were many ‘confounding factors’. The people eating the lower carbohydrate diet in the late 80s, early 90s were those people who ignored the official advice. They tended to be male, diabetic, smokers who took little exercise. ie they had many poor health habits.
Fourthly, the researchers split people into uneven bands some very big, some very small, to artificially inflate the low-carb risk. Zoe Harcombe brilliantly explains the small comparator group statistical shenanigans: “20 children go skiing, 2 are autistic. 2 die in an avalanche, one with autism, one without. The death rate for the non-autistic children is 1 in 18 (5.5%) and the death rate for the autistic children is 1 in 2 (50%)”. This makes it look as if autistic children are 10 times more likely to die in an avalanche which of course is nonsense.
By manipulating the data, they got the conclusion they wanted.
I’ll also say that quality is more important than quantity. There are carbs and carbs. Eating fresh vegetables is good, and some fruit (eaten whole, not drunk as juice). With plenty of variety and different colours you’ll get nutrients, energy and fibre. But eating loads of processed carbs like cereal and things made of flour like bread, cake, biscuits, pastry and pasta is only going to put weight on you and damage your health. That’s why I recommend that people eat real home-cooked fresh food. Check out the series of costed recipes I posted throughout August. 7 main meals – a whole week – at £10.50 per person!
Top tip: Take the news with a pinch of salt.
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:
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)
Dried herbs – parsley, oregano or whatever you prefer
Vinegar – white wine, balsamic or apple cider
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.
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
1 x large or 2 x small leeks
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)
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
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!
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!