a smooth start to the day

  

So Hayley has asked me if our smoothies are a substantial enough breakfast in the morning. Now I don't know about you but I'm really not a morning person and I never seem to wake up hungry. I know though that  if I don't eat breakfast I won't have energy to do things or have the brain fuel to concentrate in the morning. Even as a nutritionist I find myself migrating to the choccie biscuits by 10am if I haven't had my bowl of porridge.

Nutritional and dietetic advise is that if you should eat a quarter of your calories at each of the 3 main meals and get a quarter of your remaining calories from snacks. This means that for a woman breakfast should be a 500 calories. Unless you've got the time to russle up a light brunch (or eat massive amounts of cereal and toast) it might be a difficult to acheive this everyday.

Each of your meals should be made up of  3 different foods from the 5 main food groups which are  1) bread, rice, potatoes, pasta and other starchy carbs 2) fruit and vegetables 3) milk and dairy foods 4) meat, fish, eggs, beans and other non dairy sources of protein 5) sugary and fatty foods .

So if you were to have a bowl of porridge and a smoothie you're eating food from 3 different categories:-

1. porridge oats which are starchy carbs and gives you long lasting energy

2. milk which is in the milk and dairy group which gives you calcium and protein 

3. the smoothie is in the fruit and veg category and will provide you with 2 of your 5- A- DAY.

A smoothie on it's own is great if you're on the go or as a breakfast drink because they are 2 of your 5 -A-DAY and give you vitamin C and 15 % of your guideline daily amount of fibre. Per bottle there's about 146 kcals in  a smoothie which is the same as a banana and another portion of fruit. It's best to combine a smoothie with cereal, a slice or 2 of toast or a granola bar if you can for breakfast. The great thing is that if you drink a smoothie with a fortified cereal you'll absorb more of the iron from the cereal as the vit C in the smoothie will help you to do this.

Another great option for breakfast is our lovely lilac breakfast thickie. This thickie is really special and is made with foods from 3 different food groups i.e. fruit, yoghurt and grains. It's a source of calcium and fibre,  is low fat and at 217 kcals per bottle is a more substantial drink.

Hope that's helped Hayley and any more question just drop me a line.

Bye for now.

Dr Shilps

oracs and anti-oxidants

This week's question comes from Richard who asks what the ORAC content is of our pomegranate, blueberries and acai smoothie. I'm afraid I'm going to have to go a bit geeky on you for this one.

Firstly what on earth is an ORAC? ORAC stands for Oxygen Radical Absorbance Capacity and is the method of measuring anti-oxidants in foods. ORAC results are often presented as something known as Trolox equivalents (TE) and the units are in micromole per gram (umol TE/g).

And what is an anti-oxidant exactly? Anti-oxidants are natural chemicals found in food, especially fruit and veg. They help to neutralise free radicals which can cause damage to the body's cells. A free radical is an unpaired electron (so it has a negative charge). An anti-oxidant can neutralise the negative charge and so stops damage.

There are various families of anti-oxidants found in fruit. These include flavanoids, polyphenols, anthocyanins, and vitamins A, C and E.  Pomegranates, blueberries and acai all contain good levels of anti-oxidants and this smoothie contain over 3000 umol per 250ml which is pretty good for a little bottle. And if that wasn't good enough this smoothie also gives you 2 portions of fruit.

As ever let me know if you have any questions.

Bye for now

Dr Shilps

This week's question comes from Richard who asks what the ORAC content is of our pomegranate, blueberries and acai smoothie. I'm afraid I'm going to have to go a bit geeky on you for this one.

Firstly what on earth is an ORAC? ORAC stands for Oxygen Radical Absorbance Capacity and is the method of measuring anti-oxidants in foods. ORAC results are often presented as something known as Trolox equivalents (TE) and the units are in micromole per gram (umol TE/g).

And what is an anti-oxidant exactly? Anti-oxidants are natural chemicals found in food, especially fruit and veg. They help to neutralise free radicals which can cause damage to the body's cells. A free radical is an unpaired electron (so it has a negative charge). An anti-oxidant can neutralise the negative charge and so stops damage.

There are various families of anti-oxidants found in fruit. These include flavanoids, polyphenols, anthocyanins, and vitamins A, C and E.  Pomegranates, blueberries and acai all contain good levels of anti-oxidants and this smoothie contain over 3000 umol per 250ml which is pretty good for a little bottle. And if that wasn't good enough this smoothie also gives you 2 portions of fruit.

As ever let me know if you have any questions.

Bye for now

Dr Shilps

natural health insurance

 

 

Back when I was a student I was always getting colds and flu. I needed to be nursed back to health at home with proper grub (and clean bed sheets) many many times. These days I never seem to get poorly, and I'm starting to wonder if it might be my grown up choice of  food and drink. At one point in the mid 90s my favourite meal was a chip butty (I'm northern) washed down with half a pint of cider. These days you're more likely to find me nibbling on lentils and downing a smoothie. So how can the food you eat protect you over the winter months?

One of the most important nutrients that can help with immunity is zinc. This is because it can help to produce the special cells that fight off bacteria and viruses. It's found in things like meat, shellfish, diary foods like milk, thickies, cheese and is also found in cereal products such as wheat.

Vitamin C - vitamin C is revered as an immune booster and also aids in wound healing. It is an anti-oxidant that helps protect against free radical damage in the body. Smoothies and  fruit and veg are a source of vitamin C and also contain a host of anti-oxidants to help keep you tip top. Our festive fruits and spices smoothie is made with blackcurrants, red grapes, oranges and lemons and  gives you over 100% of your RDA for vit C. It's all spiced up with nutmeg and cinnamon too (so heat it up and give yourself a warming boost).

Selenium - good food sources include brazil nuts, bread, fish, meat and eggs. Selenium help cells called neutrophils to function properly. Neutrophils produce things called superoxide-derived radicals (crikey) which kill off bacteria and viruses.

Chicken soup- now this stuff is great when you're actually poorly. There's lots of speculation as to how it works but it is known to have amazing healing power if it's homemade with TLC.

Let me know if there are any foods that keep you soldiering on in the winter months.

Keep warm and healthy.

Bye for now,

dr shilps

the party season

 

 

Never one to shy away from the microphone I was well truly into party mode on my birthday last week (sorry guys for hogging the microphone). Looking at my social calender for the next month or so I'm starting to worry. How will my voice and body cope with all the singing and partying I've got planned? When am I going to go to the gym and how will I not look like a baby elephant come January?

There's one word that no-one likes to hear at this time of year and it's moderation.Fortunately I have no choice in this matter (because of my height) and have long given up trying to keep up in the eating and drinking stakes with my taller mates.  I've learnt the hard way that there are a few things you can do to halt the bulge and still have fun over the party season.

Here are my top 5 tips -

1) Never ever go to a buffet meal starving. It's like when you go to the supermarket hungry- you'll want to eat everything. Something like a slice of wholemeal toast will help to take the edge of your hunger.

2) Water is your new best friend. If you're planning a big night out drinking water throughout the day both before and after will help with your hydration levels. Alot of the time hunger is thirst so make sure drink enough water and drinks like smoothies and fruit juices.

3) Make sure you're getting your 5 portions of fruit and veg over the Christmas season. We tend to eat alot of calorie dense foods at this time of year but its really important that you get your vitamins and minerals too from fruit and veg. These help your body to function optimally. An innocent smoothie is a great way to get 2 portions of fruit as well as  vit C, phytonutrients and fibre.

4) If you know you're going to eat heavily at dinner  try and eat light at lunch. This means you can enjoy your evening meal and have your cake and eat it.

5) You may feel like a big greasy fry-up after a big night out but this is the worst thing to eat. A bowl of cereal and a glass of  innocent orange juice will be light on the stomach and give you the carbs and vit C you need first thing.

Would love to know if you have any tips for staying healthy over the party season?

Bye for now,

dr shilps