PostHeaderIcon Nutrition and Food

What is Nutrition? My thoughts…. 

People confuse nutrition and healthy eating with dieting. For me, there is a distinct difference….

What does Nutrition mean for me?
Eating healthily for life. A sustainable eating regime that you and your family enjoy, day in day out; for breakfast, lunch, tea, dinner, supper and all the snacks in between!
 
What does Dieting mean for me?
A change in your normal eating pattern to achieve a weight goal. A temporary eating regime that you and your family follow for all or some of your meals and snacks.

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PostHeaderIcon Vitamin Wheel

PostHeaderIcon Wheat

To Eat Wheat or Not to Eat Wheat...that is the Question

A wheat free diet involves cutting out all products made from wheat and wheat flour, such as bread. It is not the same as a gluten-free diet. On a wheat-free diet you just have to cut out wheat products alone, but on a gluten-free diet you must cut out all wheat, oats, barley and rye, because all of these foods contain gluten. 

Basic foods such as bread and pasta will need to be avoided, as well as any foods which contain wheat and wheat flour ingredients, such as some soups, sauces and other foods.

Check out food labels for wheat info. You often find wheat in the ‘allergy Information’ list.
 
Idea:  The big supermarkets now have wheat free ranges. Go to the aisle and pig out.....watch the calories though!

 

PostHeaderIcon Dairy

The Dairy Story

Why do We Need to Avoid Dairy Products? By Dr Jenny Tylee

Allergies: Milk is the most common cause of food allergy. A recent study found that one way to reduce the number of allergies in infants is for the breastfeeding mother to avoid consuming, or make very limited use of cow's milk.
Anemia: Over reliance on milk in children can lead to anemia, as milk is very low in iron, and drinking large quantities of it can crowd iron-rich foods from the diet. In young infants, protein from cow's milk can cause intestinal bleeding, another possible cause of anemia.
 
Colic: Sensitivity to cow's milk can cause colic, a digestive ailment in infants. Colic can cause problems even in infants who aren't drinking cow's milk but whose mothers are.
 
Drug safety concerns: Dairy farmers regularly administer drugs and growth hormones (bovine somatotropic hormone BSH and others) to cows to boost milk production. Investigations have routinely found residues of these veterinary pharmaceuticals in milk and other milk products, some of which may raise cancer risks. One compound approved for use in 1993 and now widely employed by commercial dairies is the controversial genetically engineered Bovine Growth Hormone (BGH). Many feel that this compound poses grave potential health risks for consumers (including elevated antibiotic residue levels in milk).

Heart disease: Dairy products are major contributors of saturated fat and cholesterol to the diet. According to cardiologist Dean Ornish, MD, "Milk rates second only to beef as the largest source of saturated fat in the American diet." Consider, for example, that one glass of 2% milk fat has as much saturated fat as three strips of bacon. Almost half the calories in whole milk come from fat.

Insulin-dependent diabetes: Recent research indicates that consuming cow's milk throughout adolescence increases the risk of developing Type I diabetes. About 1 million Americans have this disease.
 
Lactose intolerance: Many people cannot stomach lactose, the sugar in milk, because they lack the necessary digestive enzyme. Some people are also sensitive to milk protein. An estimated 50 million Americans experience intestinal discomfort after consuming dairy products. Symptoms include bloating, stomach pain, cramps, gas or diarrhea.
 
Women's health concerns: Studies indicate that osteoporosis, which afflicts 20 million American women, and ovarian cancer are most common in those countries with the highest consumption of dairy food and lowest in those countries with low dairy intake. According to gynecologist Christiane Northrup, MD, author of Women's Bodies Women's Wisdom, other health problems associated with the consumption of dairy foods include benign breast conditions, recurrent vaginitis, acne, menstrual cramps, fibroids, chronic intestinal upset and increased pain from endometriosis.
 
Idea: try goat’s milk. Semi skimmed goat’s milk and semi slimmed cows milk tastes quite similar! Nutritionally, goats' milk is very similar to cows' milk, except that the proteins in goats' milk are slightly different and this is what tends to benefit most people - they find it much easier to digest.
A Sustainable Diet

The Sustainable Food Diet

Get rid of the guilt connected with food! Make a decision about whether you are going to eat chocolate or not; whether you are going to buy it and eat it at home or just eat it when you go out. 

Swap one mug of tea or coffee for a glass or water or a herbal tea.  You don't have to give up your coffee completely, you just need to make a positive change!

Idea: only eat chocolate as part of a dessert when you eat out, rather than buying in and storing it in your cupboard at home

Idea:  make one change a day.  Making lots of changes in ne fell swoop isn't sustainable

Idea:  swap a bread sandwich for a salad, jacket potato or wrap

Idea: buy the good stuff! Chocolate high in cocoa quenches cravings faster than milky chocolate!

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Food Swap

You can swap foods that do not agree with you for more nutritious and healthier alternatives...

  • Tea & Coffee > Herbal & Fruit Tea
  • Tea & Coffee > Decaffinated Tea & Coffee
  • Sugar > Honey
  • Coke & Fizzy Drinks > Water & Squash
  • Cow's Milk > Goat, Soya, Rice milk
  • Wheat > Wheat Free
  • Rice > Short or Long Grain Brown Rice
  • White Bread > Brown Bread
  • Biscuits > Dried Fruit
  • Crisps > Papadums
  • Tinned Soup > Homemade Soup
Green Stuff

Green Stuff!

5 a day! It’s that easy!! 

Try swapping your desert for a smoothie. Smoothies take a little time to prepare so make one when you have the time, which is usually in the evening, rather than breakfast time.   Work your smoothie time around your day and your working pattern. If you make plenty, store it in a sealable container and eat it the morning after

Remember, potatoes don’t count towards your 5 a day!

Idea: What about smoothie lollies to eat on the way to school?

Idea: Swap your mid morning biccie for some dried fruit!

 

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Nutrition Ideas!

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Relaxation & Wellbeing
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Nia D Thomas JP
LLB, MSc, MAR

Edwardsville
07757 057 157

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Approximate distance from the following points of reference…..

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