October is breast cancer awareness month

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

BCAM

 

The number of people being diagnosed with breast cancer is increasing, but the good news is survival rates are improving. This may be because of more targeted treatments, earlier detection and better breast awareness.

 

Sadly 1 in 8 women in the UK will develop breast cancer in their lifetime. That’s the equivalent of 150 people every day or one person every 10 minutes.

Having a healthy diet is no guarantee that you will not succumb to this disease but the NHS have said “there are benefits for women who maintain a healthy weight, do regular exercise and who have a low intake of saturated fat and alcohol.’

So what does a healthy diet look like?

By making a few changes and some small tweaks to your current eating habits you too can have a healthy diet.

  • 20814963_10154896478886903_999091747_nStart by eating more fruit and veg. Think about variety, in fact a ‘rainbow of colours. Try and eat whatever is in season; this is for two reasons, one it’s cheaper and two the food will be at its best and most nutritious. If you can’t always buy fresh don’t worry frozen and tinned can be just as good
  • Reduce the amount of processed foods you eat. They can often be packed with saturated fats, sugars and salt.
  • Eat moderate amounts of lean protein like tofu, beans,quinoa, chicken, fish (including oily fish like salmon, mackerel and trout) and eggs,

thai-tofu-curry

  • Drink eight glasses of water or fluid a day – this not only keeps you hydrated but can fill you up and help curb your appetite
  • Eat moderate amounts of wholegrain carbs like pasta, bread and rice. Wholegrains contain more fibre which is not only good for your digestion but will help you feel fuller for longer

Wholegrains

  • Make sure you eat enough dairy and dairy alternatives – these contain valuable amounts of calcium for healthy bones and teeth. Low fat versions will help reduce calories without a reduction in calcium (but be aware of the sugar content in ‘low fat’)
  • If you do drink alcohol do so in moderation and be aware of the safe limits. Both men and women can drink up to 2 units of alcohol a day without significant risk to their health.  Although it is advisable to go alcohol free a number of days a week

 

All this month you can do things to support breast cancer awareness month (bcam)

risotto beetroot

 

You could simply buy a badge or bangle from shops and supermarkets, make a donation, if you are a woman be breast aware, wear pink on a Friday in October, do a fun run in aid of this great cause, or why not make your friends, family or work colleagues this beautiful, healthy pink beetroot risotto and ask for a contribution to a cancer charity

 

 

marsden cancer

 

The recipe is from a great cookbook, that is not only helpful to those affected by cancer but for the whole family.  The introduction also provides useful information about healthy eating

 

If you would like more information or have been affected by breast cancer please click on any of these websites for helpful information and support

maggies_nottinghamhttps://www.maggiescentres.org

 

http://www.breastcancercare.org.uk

images

http://www.breastcancercare.org.uk/about-us/lavender-trust

http://www.breastcancercampaign.org

http://www.breakthrough.org.uk

Beetroot risotto

Beetroot risotto with pearl barley and quinoa

Serves 2, 320 calories per serving

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

IMG_4244This risotto has been inspired by Jack Monroe’s risotto recipe in the Royal Marsden cancer cookbook

 

 

vegan cookery poster jpeg

 

And is the perfect recipe for my Vegan cookery class to make this week!

The use of beetroot not only adds colour and a wonderful earthy taste but bags of fibre, antioxidants, potassium and iron. The pearl barley makes a healthy nutritional change to arborio rice: Its high in fibre, calcium and protein, but low in fat and calories. By adding quinoa the protein content really increases, making this a very filling and nutritious vegetarian and vegan dish

 

IMG_4276250g fresh beetroot, peeled and diced (or use the pre-cooked vacuum packs)

500 ml vegetable stock – either leftover stock from cooking some veggies or hot water and 1 teaspoon veg bouillon powder

2 tsp olive or rapeseed oil

1 fat garlic clove – crushed

1 small leek (80g) finely sliced

large pinch dried chilli flakes

IMG_4282

Pearl barley

100g pearl barley or buckwheat (which you need to pre soak overnight) and 25g of quinoa

50ml red or white wine (or water)

100g frozen peas (or broad beans)

2 tbls chopped mint and parsley

salt and ground black pepper

 

IMG_4296flavoured drizzle oil (optional)

zest and juice of half a lemon (equivalent to 2 tsp)

1 tsp olive or rapeseed oil

½ tsp horseradish

If you are not using the oil you can substitute the horseradish for the chilli flakes in the main risotto

 
horseradish

To make the drizzle vegan please use either fresh horseradish or a jar without cream

If you are using fresh beetroot put it in a pan and cover with some of the stock. Bring to the boil then simmer and cook for about 15 minutes until tender.

If you are using the vacuum packed variety, miss out this stage and simply open the packet*

 

IMG_4294

 

*A word of warning! which ever type of beetroot you use, be aware that it stains everything! So your chopping boards, spoons and hands will all be a lovely pink colour by the end of this. You can minimize the pink by wearing rubber gloves to handle the beetroot, cook with a metal spoon (never wooden for beetroot), or use a plastic chopping board

 

Meantime on a medium flame heat the oil in a large IMG_4281shallow pan and add the leeks and garlic. Cook for about 5 minutes until the leeks are soft.   Add the pearl barley and coat with in the oil. Then tip in the wine and allow it to bubble away for a few minutes.

 

Blitz the beetroot in a blender (a nutribullet does a great IMG_4287job), add the stock and chilli (or horseradish) and add a ladleful at a time to the grains. Keep adding a ladleful as soon as it is absorbed. This should take about 30-40 minutes

 

After 15 minutes add the quinoa (this takes less time to cook) and mix in. once the pearl barley and quinoa are soft and fluffy stir in the peas and 1 tablespoon of the chopped herbs. Taste and season with salt and lots of pepper

 

Serve into 2 warmed bowls

 

Lemon horseradish oil

Mix all the ingredients together and drizzle over the risotto

IMG_4308

 

 

 

Finally scatter over the remaining tablespoon of chopped herbs

 

 

 

risotto

 

And here’s how the finish dish looks when its made by my vegan cookery guests

 

 

 

 

 

 

BCAMThis is a great recipe to support breast cancer awareness month.  So why not make a larger amount (its easy to double or triple the ingredients) and invite your friends over.  They can make a donation to your favourite cancer charity like Maggie’s (the cancer support centre inside the grounds of the Nottingham City hospital)

 

Bone up on calcium

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

Why should you care about the amount of calcium in your diet?

There is more calcium in the body than any other mineral and it has several important functions.images

These include:

  • helping build strong bones and teeth
  • regulating muscle contractions, including heartbeat
  • ensuring blood clots normally
  • helps in a the absorption of vitamin B12, needed for a healthy nervous system

logoTry this handy calcium calculator  to work out your weekly calcium intake.  If its low just incorporate more of the food below into your daily diet

This week the National Osteoporosis Society issued a press notice with this headline

 

dairyDoes it make you think, are you concerned about your child as they head off too university, move in to their first flat.  Are they confused about what makes a healthy balanced diet, are they concerned about their weight and have tried fad diets or cut out food groups like dairy?

If the answers yes then maybe read on

Good sources of calcium include:

  • IMG_2210milk, cheese and other dairy foods
  • green leafy vegetables, such as broccoli, cabbage and okra
  • soya beans, tofu and chickpeas
  • soya or other non- dairy drinks and yoghurts with added calcium
  • nuts (especially almonds), tahini and sesame seeds
  • bread and food made with fortified flourmixed nuts
  • fish where you eat the bones, such as sardines and salmon
  • Fresh citrus fruits or calcium fortified orange juice
  • Dried figs – about 6

 

If you are concerned about your calcium (or vitamin D levels, for that matter) then maybe come and see me for a nutrition session.  Call me on 07946 301338

Cancer research UK has stated that dairy products (and non dairy alternatives) are high in calcium, and several studies show a lower risk of breast cancer for women with high calcium intakes or calcium blood levels.

calcium radio nottmBBC Radio Nottingham were also keen to explore this issue and asked me on to the Mark Dennison breakfast show.  Here’s a clip of the interview

 

It is important to make sure your children especially your daughters eat plenty of foods IMG_4234high in calcium so they have good bone density throughout their teens. It is thought that 1 in 10 teenage girls have very low intakes of calcium. By age 20, the amount of bone is at its greatest (called the peak bone mass), and then it slowly but steadily decreases. So, if not enough calcium is taken in during this critical period, less is available in the bones for the rest of life.  Encourage your children to drink and eat dairy and non- dairy alternatives; even low fat if its gets them to eat them!

Calcium friends

Vitamin D – Your body needs vitamin D to help it absorb calcium. It is found in oily fish, liver, fortified spreads and cereals, and egg yolks. Your body also makes its own vitamin D when your skin is exposed to sunshine (without sunscreen).

Be active – doing weight bearing exercise like walking, running, dancing, lifting weights and skipping are all good activities to strengthen bones

Magnesium – calcium needs magnesium to aid absorption so eat plenty of green leafy veg, brown rice and nuts

Vitamin K2 – works in conjunction with calcium and vitamin D to keep your bones and heart healthy; found in offal, egg yolks and dairy products

Calcium foes

cola-drinksCoal drinks – Women who drink too many cola type fizzy drinks could have an increased risk of osteoporosis and fractures, because the phosphoric acid in these drinks has the potential to weaken bones. If the drinks also contain caffeine it could affect how much calcium is much absorbed in the body

Protein – Too much protein like read meat and poultry can drain the body of calcium

Salt – If you have a high salt diet, you will excrete a lot of sodium and with it a lot of calcium.  People who consume too much sodium  could face an increased risk of kidney stones.