Smoothie day

Posted on May 18, 2013 by nutrition coach

Today I will be at Complexions beauty centre in Daybrook, Nottingham, where I will be demonstrating smoothies and offering healthy eating advice from 11-4. All are welcome.

Brook will be offering complimentary make overs – 11-4 . Its not too late to ring book your slot !! There number is 0115 920 8144

1a Church Drive (off Mansfield Road), Nottingham, England.

Here’s a simple recipe that can be altered to suit the seasons and your taste buds

1 ripe banana

1 apple or ripe pear – cored (do not peel)

½ cup of fresh fruit juice of your choice

Water – if it’s too thick

Put all ingredients into a blender, blitz then drink.

If you leave the smoothie for a while it will separate out so either drink within 10 minutes or put a lid on and shake it

Here are some alternatives or additions

Alternatives	Substitutions
Frozen blackberries, summer berries, raspberries	Skimmed milk instead of juice to make it more like a milkshake
Peaches, nectarines	Soya milk
Kiwi, pineapple	Low fat yoghurt
Oat bran, ground oats – for extra fibre	Low fat coconut milk
Ground linseeds – for protein and omega 3	Coconut water

Ladies Pamper Day

Posted on May 17, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Last Sunday, 12^th May I attended a charity event at the Nottingham Hospice, selling my healthy snacks for pets and people.

Although the weather was more April showers that May sunshine the ladies still came and enjoyed a pamper day in style.

My healthy flapjacks, peanut booster bar, oaty biscuits and chocolate fridge cake went down well. A number of visitors also bought the healthy dog biscuits

I’m now hoping to do a charity parachute jump for the hospice, so watch this space…..!

They are also keen to talk to me about healthy eating courses and events at the hospice. I would really like this to be the start of a new and exciting partnership

Below is my recipe for the Oaty biscuits. They contain low GI oats for sustained slow releasing energy. The sugar content is also lower than that of many other recipes and I used vegan margarine (to reduce the saturated fat) rather than butter– 14g @ 100 in vegan, 44g @ 100 in butter

Oaty Biscuits

75g (3oz) plain flour1/2 a level tsp bicarbonate of soda50g (2oz) demerara sugar

75g (3oz) porridge oats75g (3oz) of dairy free margarine1 tbsp golden syrup

Put the plain flour in a bowl with half a level teaspoon of bicarbonate of soda.  Add the demerara sugar and porridge oats and stir together.  Heat the butter in a pan with a tablespoon of golden syrup.  Mix it altogether and roll it into small balls (you should have about 24).  Set them well apart on a greased baking tray and bake at gas mark 3/ 160 C for 7 to 15 minutes, depending on your oven, until golden brown.

Flapjack photograph courtesy of www.andywallisphotography.co.uk

Caffeine – goodie or baddie or a bit of both?

Posted on May 10, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

It’s not always easy to know what to think about caffeine, especially when we read such conflicting headlines in the media

Caffeine content can range from as much as 160 milligrams in some energy drinks to as little as 4 milligrams in a 1-ounce serving of chocolate-flavored syrup. Even decaffeinated coffee isn’t completely free of caffeine. Caffeine is also present in some over-the-counter pain relievers, cold medications, and diet pills. These products can contain as little as 16 milligrams or as much as 200 milligrams of caffeine. In fact, caffeine itself is a mild painkiller and increases the effectiveness of other pain relievers.

We consume a lot of caffeine but do we know what it is?

In short caffeine is a central nervous system stimulant, in other words a drug! While caffeine consumption may give you a short-term boost to attention – excessive consumption can lead to lack of concentration, restlessness and irritability

There is about 75-200mg of caffeine in a cup of coffee, about 50mg in a cup of tea and a 360ml bottle of cola contains about 30-50mg of caffeine. It takes about 2 hours for the effects of caffeine to wear off.

The good things about caffeine

caffeine improves both mood and brain function in effect it can make us think quicker. It can also ward off drowsiness and restore alertness.
Caffeine raises the metabolic rate and may lead to a small reduction in long-term weight gain. It can also enhance physical performance.
Caffeine appears to be protective against certain liver disorders like cirrhosis
People who drink several cups of coffee per day are the least likely to become diabetic
Caffeine (equivalent to one cup of coffee a day) may cut the risk of dementia by blocking the damage cholesterol can inflict on the brain
Caffeine can act as a mild pain reliever due to its anti-inflammatory effects

The bad things about caffeine

A high consumption of caffeine over a long period of time can increase your blood pressure.
Two to three cups of brewed coffee may accelerate bone loss in certain groups of people
Too much caffeine can bring about headaches, especially when long term coffee drinkers stop because they can experience withdrawal symptoms
Caffeine consumed at night can interrupt sleep patterns
Many children can be sensitive to caffeine, developing temporary anxiety or irritability, with a “crash” afterwards. Try and limit their intake of caffeinated drinks and sweets

So what’s the answer, boring I know but (as with so many things)……. Moderation!

For most healthy adults, moderate doses of caffeine — 200 to 300 milligrams (mg), or about two to four cups (not mugs or takeaway cups) of brewed coffee a day — aren’t harmful.

But if you drink more than that or your diet also includes plenty of chocolate, tea, coke, energy drinks and frequent use of pain killers (that contain extra caffeine) then you might want to limit or restrict your consumption

Women who are pregnant or may become pregnant may want to decrease that amount or skip the caffeine altogether

How to curb your caffeine habit

Keep tabs. Begin to pay attention to how much caffeine you’re getting from foods and beverages.
Cut back. But do this gradually. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects. Go for quality not quantity
Try decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
Shorten the brew time or go herbal. When making tea or coffee, brew it for less time, this cuts down on its caffeine content. try herbal teas that don’t have caffeine like green tea.
Read the labels. Some over-the-counter pain relievers contain caffeine — as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.

How to set a healthy eating goal and achieve it

Posted on May 3, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

If you want to lose weight then setting a healthy eating goal is a good place to start

Keep things as simple as possible. It has the added benefit of allowing you to focus your energies on a small number of goals, making you far more effective with them.

One small step at a time.  Focus on one small goal at a time. This could be eating a healthy breakfast, being sure to get 5 servings of fruits and vegetables a day, or cutting back the number of times you eat fast foods to once a week or replacing white bread for wholemeal

Set up a realistic time frame for meeting your goals.  The self-confidence you get from accomplishing a small goal helps keep you on your path for achieving your big goal. For instance setting a goal stating you want to lose 3 stone is very ambitious. But setting a series of small goals of losing 1 lb every week for 4 weeks is more manageable

Write down your goals and why you want to achieve them and then stick them where you will constantly see them. This provides you with clear direction and also the motivation to keep at it.

Involve your family and friends.  They can provide support and encouragement.

When you’re ready, set a new healthy eating goal.  As your small changes add up, you’ll see that you’ve made significant changes to your eating habits without too much fuss or interruption to your life.

Record the healthy things you do.  Write it down in a notebook or food diary to help track your progress. You can read it when you begin to doubt yourself or your abilities. It also helps you to see if you’re meeting your goals and serves as a reminder to keep trying

Pay attention to how you feel.  Can you notice any difference when you’re eating better? Do you feel different when you eat poorly? Have your food preferences changed? Have your energy levels increased?

Measure your success.  Do you weigh less, do your cloths fit better, can you walk further without feeling out of breath, are you doing more exercise, do you feel happier?

Reward yourself

When you reach your goal, reward yourself in a healthy way e.g. go to the cinema with a friend, take a long walk in the park or along the river, buy a new item of clothing. Or choose something that will help you maintain your healthy eating habits, such as a new cookbook or a cookery class.

Tie each reward to a specific, measurable goal, such as eating 5 servings of fruit and vegetables every day for a week.

Big success? Big reward.  When you meet challenging goals, reward your hard work with something special. A spa day, cook a meal for friends

Manage setbacks

Setbacks are a natural part of the process. The secret to continued success is learning how to manage these setbacks as you progress toward your goal. Use your setback as a chance to evaluate what went wrong, modify your goal so that you’re more likely to succeed, and reapply yourself to reaching your goal.

Keep your favourites on the menu.  Leave room for your favourite foods in small doses. If you completely cut out what you love to eat, you may start to feel deprived and are likely to give up on your healthy eating goal.

Don’t give up!  Even if you splurge on your favourite foods, don’t give up your goal altogether. You can resume your diet at the next meal.

Remember those small changes can lead to big rewards. Cutting back on just 100 calories (or burning an extra 100 calories) a day can result in a 10-pound weight loss in a year.

Let me know how you manage to keep on track

My 5:2 fast diet workshop

Posted on April 26, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Last night was my first 5:2 class. It didn’t get off to the greatest of starts because the building was all locked up and no one in sight to open it. But that eventually got sorted with 5 minutes to spare!

And surprise, people arrived! We soon settled in, introductions were made, tea poured and we began. I explained the premise of 5:2 but my take on it is that we adopt a healthy eating regime for 5 days (based on the eat well plate, 5-a-day, 30 minutes of moderate exercise a day, 8 glasses of water etc) and eat between 500-700 calories for 2 days. My programme is as much about healthy eating as it is about weight loss.

Then the dreaded weigh-in took place and jazzy stars were distributed for when weight loss occurred. This reward system is a useful and visual tool to maintain motivation and appreciate what good work has been achieved.

We looked at the types of food that could be eaten, which are roughly based around the GI table. So there is a long list of slow energy releasing foods that should be incorporated into the meals. Food like wholewheat pasta, quinoa, oats, beans & lentils and most fruits and vegetables.

One of my aims is to get the participants to adopt a positive mental attitude and look at what they can do rather than what they can’t, like showing them the wide variety of food they can enjoy that will give them a healthy weight loss of about 1lb a week.

I have created over 50 recipes and meals that are quite simple and with only a few ingredients. They can also be interchangeable with the normal and fasting days, for instance the miso soup at its basic is 80 calories and can be eaten any time of the day. On a non fast day it can still be eaten but ‘pimped up’ with some optional extras like soba noodles (90 calories), 1oz cashew nuts (150 calories) and ½ tsp sesame seeds (40 calories)

My classes are interactive and instructive so we moved on to cooking and we prepared the miso soup above. It went down very well particularly when eaten with the edamame beans, which are a highly nutritious low fat, low calorie protein.

We finished with a discussion about the course and how to make 5:2 sustainable and achievable.

These are my top tips

Be positive, think positive, act positive
You will not have to avoid major food groups which means you will not feel so tired, irritable or nutrient depleted
Focus on nutrient rich foods by choosing low GI and manage portion control.
Practice mindful eating which means no distractions, taking your time and enjoying and appreciating the food.
Find a way to incorporate activity into your daily routine that works to promote fat loss, increase bone density and build lean body mass. Walking is a great place to start
Learn how to use your favourite foods in a more healthy way whether that be cooking a healthier version yourself or reducing the amount and frequency of the not so healthy dish

My 5:2 fast class takes place on a Thursday from 6pm at the Sherwood cookery school. Why not join us?

For more information and to book a place please ring me on 07946 301338

Vitamin D – Shine on!

Posted on April 19, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Vitamin D is one of the most important vitamins for our overall health, but many people in the UK are not getting enough of this vitamin. It is so important that our bodies make it by itself – but only after skin has been exposed to sufficient sunlight. It’s named the sunshine vitamin for good reason!

As we emerge from the prolonged winter months, having used up approximately five months’ worth of stored vitamin D in our bodies from last summer, large numbers of us are possibly vitamin D deficient.

Why is vitamin D so important?

The main job of vitamin D is to keep the right amount of calcium and phosphorus in our blood? These are the 2 nutrients that work together to make our bones strong, so they don’t become brittle and break easily. If we don’t have vitamin D in our bodies, only a small amount of the calcium from our diet can be absorbed by our body, and only a little more than half of phosphorus is absorbed.

Who is at risk of not getting enough vitamin D?

The current advice is that most people should be able to get all the vitamin D they need by getting enough sun and eating a healthy balanced diet. However, the Department of Health says the following people may be at risk of vitamin D deficiency:

all pregnant and breastfeeding women
all children aged under five years old
all people aged 65 or over
people who are not exposed to much sun – for example people who are housebound and those who cover up their skin for cultural reasons
people who have darker skin because their bodies absorb less vitamin D

How can we get vitamin D?

First and foremost expose your skin to 10 minutes of sun a day. This has to be without sunscreen, so don’t do this when the sun is at its strongest. Certain foods are also high in vitamin D, including oily fish (such as salmon and sardines), eggs, milk/soya milk, orange juice. In the UK, infant formula and fat spreads are fortified with vitamin D. It is also added to other foods such as breakfast cereals.

Vitamin D is also available in supplement form.

A vitamin D packed day – A vitamin D food day could look like this:

For breakfast fortified cereal with skimmed milk and a sliced banana. With a glass of orange juice

Lunch: Scrambled eggs on toast

Dinner: Poached salmon, steamed potatoes and vegetables

When the sun shines get out there and absorb some rays!

Mindful eating – what is it?

Posted on April 12, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Have you ever finished a bar of chocolate and wanted just one more bite? Are you surprised when your hand hits the bottom of the popcorn bucket at the cinema? Do you ever feel completely stuffed and miserable after you have eaten?

This is what happens when you eat unconsciously. On average we make over 200 decisions a day about eating and most of them are unconscious i.e. we are not aware we are doing them. Which is bad news for our hearts and waistlines!

Overweight people think about food all the time, except when they are actually eating it. They often have difficulty remembering what they had to eat the day before.

They are not practicing mindful eating – a simple practice of thinking more, eating less

Being aware of what we eat and drink has become a very important defence to ensure we eat the right food and don’t over-consume

In our busy lives we multi task, even with food. Many people eat while they watch TV, drive, work, or whilst talking on the telephone. This is a problem because we are not allowing the full signal from our stomach to register with our brain and send a message to tell us to stop. Most importantly, you won’t enjoy your food as much so you have to eat more to feel satisfied.

Try these simple steps for mindful eating

Are you eating because you are hungry? You may be thirsty, so have a drink first, wait 10 minutes and re-think. You may be bored, lonely, angry, sad. If you eat then it is called emotional eating and you will not feel satisfied
Don’t wait until you’re famished. One of the keys to mindful eating is to eat small but regular meals and avoid becoming overly hungry, which increases the chance that you’ll overeat or eat something high in fat or sugar.
Choose food that you like and want. Pleasure comes not just from fullness but from enjoying the taste of your food–without guilt. Feeling guilty about eating certain foods actually causes more overeating, not less.
Eat without distractions and whilst sitting down. If you eat while you’re distracted by watching television, driving, or talking on the telephone, you won’t be giving your food or your body’s signals your full attention. As a result, you may feel full but not satisfied, and could seek out more food
Appreciate the aroma and the appearance of your food. Take a moment to notice the colours, textures, and smells of the food before you eat it.
Take your time. Put your fork down between bites and be conscious of all the different sensations you are experiencing. Enjoy the experiences and don’t rush.
Push your plate forward or get up from the table as soon as you feel satisfied. You don’t have to eat everything on your plate. The desire to keep eating will pass quickly. Keep in mind that you’ll eat again when you’re hungry.

Press release – 9 April 2013

Posted on April 9, 2013 by nutrition coach

‘Fast’ diet explained

Notts Nutritionist Susan Hart is putting on a series of workshops aimed at demystifying the new 5:2 diet made famous by TV Doctor Michael Mosley.

The sessions, starting this month at the Sherwood Cookery School on Mansfield Road, will combine diet information and cookery demonstrations with professional healthy eating advice.

images

People on the 5.2 eating plan, also called the ‘fast’ diet, eat normally for five days of theweek and ‘fast’ (ie restrict calories to 500 for women and 600 for men) for the remaining two days. Celebrities such as Hugh Fearnley-Whittingstall have endorsed the diet.

Susan says: “People are drawn to this diet because you can eat what you want five days of the week but it’s important to eat a healthy balanced diet both on days when you are restricting calories and days when you are eating normally.

“It doesn’t matter which days are spent feeding and which fasting as long as the fasting days are non-consecutive and you stick to the 5:2 ratio.”

A typical ‘fast’ day menu might consist of a 300-calorie breakfast of scrambled eggs with ham then another 300 calorie meal later in the day which could be grilled fish and vegetables.

And Susan says there is evidence of more far-reaching health benefits to the eating plan.

“It’s not just about weight loss, it’s just as much about health,” she says.

“Trials have shown that this eating plan boosts energy levels and may help safeguard against depression and alzheimer’s and slow down the ageing process.”

This is thought to be the only course of its kind running in Nottingham and Susan is hoping to run similar workshops in other parts of the city later in the year.

Notes to editors

The 5:2 workshop starts on Thursday 25 April at the Sherwood Cookery School, 621 Mansfield Road, Sherwood. Sessions run from 6pm to 7.30pm and cost £6.

Susan Hart is available for interview, and you are invited to send a reporter/photographer along to the first session or a subsequent session.

Pre-booking is advisable but people don’t have to commit to a certain number of sessions and there is no joining fee.

For more information contact Susan Hart on 07946 301338, email: susan@nutrition-coach.co.uk, twitter: @SH_nutrition

Issued on behalf of Susan Hart nutrition coach by Clare Stevens 07905 922623

I’ve never even heard of potassium!

Posted on April 5, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Why is it important for you to get to know about potassium?

It is a valuable mineral that controls the balance of fluids in the body and by increasing it in our diets as well as cutting down on salt it could reduce blood pressure levels and the risk of stroke – according to some latest research in the British Medical Journal

What should you be eating to get enough potassium?

It is recommended that adults consume around 4g of potassium a day. That is equivalent to five portions of fruit and vegetables a day.

It is found in most types of food, but particularly in fruit, such as bananas, vegetables, pulses, nuts and seeds, milk, fish and chicken.

Bananas – a small banana has .6 g. Slice it onto your cereal

Baked potato – including the skin has over 1g. Have it with a steak
Cooked spinach – 1 cup has .8g. Add to a chicken curry
Tomatoes – 1 cup of tinned tomatoes have nearly 1g. Make a tomato sauce for your pasta, or put lots of tomatoes in your salad
Plain low fat yoghurt – 225g contains over ½g. Spoon it over your muesli in the morning. And sprinkle with 40g raisins which contain .3g
Avocado – a medium avocado contains nearly 1g. mix it with chilli flakes and lime juice and spread onto your jacket potato
75g of baked salmon contain .3g of potassium. Serve it with a tomato rich salad for a potassium packed meal

But potassium is only half the story; Salt is the other piece of the puzzle

A recent study found that a modest reduction in salt intake for four or more weeks caused significant falls in blood pressure. Lower blood pressure levels are believed to reduce the risk of stroke and heart disease.

The recommended daily salt intake is 5g or 1 teaspoon, In the UK on average our salt intake is 9.5g. But it’s very difficult to accurately measure because of the amount of salt already in the food we buy.

Foods that are high in salt include

Anchovies

Gravy Granules

Pickles

Yeast Extract

Bacon

Ham

Prawns

Stock Cubes

Cheese

Olives

Salami

Ready meals e.g. Chicken Tikka Massala with Pilau Rice 4.4g in a 500g packet

Don’t let the ‘pressure’ get to you!

Make some small but permanent changes to your diet and you will reap the benefits

Easter treat

Posted on March 29, 2013 by nutrition coach

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

As it’s Easter why should the children be the only ones to have a treat. Try these dark chocolate-coated almonds. Almonds are a rich source of Vitamin E, calcium, phosphorous, iron and magnesium. Making them good for increasing brain function, regulating cholesterol levels and improving heart health. And of course dark chocolate is a potent antioxidant that can help lower blood pressure.

Chocolate coated almonds

If an espresso machine or coffee maker is not available, use instant espresso coffee granules and follow instructions on the jar.

Servings: 16 (2 pieces per serve)

2 cups, roasted almonds (see tip below),
200g (6½oz) 70 % dark chocolate, broken into small pieces,
pinch salt
1/3 cup freshly brewed espresso coffee (regular or decaf)
1 tsp butter
1 tbsp Grand Marnier or Cointreau orange liqueur (optional)
½ tsp sea salt

Place the almonds in a single layer on greaseproof paper to form a 32cm x 15cm (13in x 6in) rectangle.  Melt the chocolate in a small saucepan over a bowl of hot water, using a small spatula to blend. Or put in a microwave proof bowl and microwave for 30 seconds, check and stir and microwave again if necessary. Add the pinch of salt and mix.

Make the coffee and immediately add to the melted chocolate. When well blended, add the butter, allow to melt. Stir to blend thoroughly. If using, add the liqueur and mix well.

Carefully pour a thin layer of the mixture evenly over the almonds. Sprinkle sea all over the chocolate. Allow to air dry overnight or refrigerate for at least 2 hours before cutting into pieces 3.5cm x 5cm (1½ in x 2in).

Tip

To roast almonds: Preheat oven to 180^oC/350^oF degrees. Arrange almonds in a single layer in a tin. Toast for 15–20 minutes. Cool before using.

Per serving (2 pieces – made with Grand Marnier) Energy: 823kJ/196cals; Protein 5g; Fat 16g (includes 4g saturated fat and 2mg cholesterol); Available carbohydrate 6g; Fibre 3g

Why not send in your favourite Easter treat for us all to enjoy!

Susan Hart Nutrition Coach

Nourish your body and mind

Smoothie day

Ladies Pamper Day

Caffeine – goodie or baddie or a bit of both?

How to set a healthy eating goal and achieve it

My 5:2 fast diet workshop

Vitamin D – Shine on!

Mindful eating – what is it?

Press release – 9 April 2013

I’ve never even heard of potassium!

Make some small but permanent changes to your diet and you will reap the benefits

Easter treat