The Benefits of Lemon Water - Does it Really Help?

Drinking hot water and lemon is hardly a revelation. We seem to be told on a regular basis in magazines, the internet and social networking sites about the next 'in' thing, the next 'super food' to try and what we should and shouldn't eat. I tend to think that a 'try before you buy' approach is the best way to eliminate what works for you and what doesn't. Plus let's face it, some things are nothing more than faddy write-ups which realistically don't have any life-changing effect on your health or your body. 

Do I buy into the hype?

I drink lemon water in the morning as it seems to wake me up more than coffee and is a lot more refreshing but what are the benefits and does it really make any difference? 

Firstly, lemon water does not aid weight loss - this is a HUGE myth - unless you are substituting a sugary or higher calorie drink for this low kcal version (a standard glass contains only 25 calories) then you won't lose weight by adding this into your diet. 

Although lemons are acidic, they are a good source of alkaline food to help to balance the body's PH levels - a fab antedote for curing an upset tummy. This wonder-combination kick-starts the digestive system by flushing out toxins from the liver - so it serves as the perfect 'good morning' drink. Great if you have 'over-indulged' the night before!

Lemons, popular for their therapeutic properties help to maintain your immune system (that's why a cup of honey and lemon for colds works wonders) and are an effective antiseptic. If you suffer from heart problems substitute fresh lemon for fresh lime due to its high potassium content. 

BUT as much as they are good for you, lemons, limes and citrus fruits in general are acidic and they can weaken the enamel on teeth, if consumed frequently over a long period of time - always drink lemon and lime juice which has been well diluted and rinse well after consuming - usually follow up with a glass of plain water. 

Overall, start the day in a fresh way... what you choose to consume for breakfast usually paves the way for your meal choices for the day ahead. Be positive and most importantly healthy!

Wisdom Wednesday

If you work hard you can achieve your goals!

Wisdom Wednesday

Grab future opportunities with both hands! Be positive!

Sugar - The Healthy Girl's Nemesis!

We all know by now that sugar is the real villain of our diets - you only have to look at the increasing rates of obesity, Type 2 diabetes and heart disease prevalent in today's society. We, as a nation, are fatter and sicker than ever and it is our responsibility to tackle our addiction to the sweet stuff head-on. 

This isn't about the obvious sugars which we sample on a daily basis; we need to be able to identify sugar in all its forms. All carbohydrates for example, are converted to sugar once you have eaten them so even the 'healthy' forms such as honey, fruit and whole grains are registered as 'sugar' by our bodies. The body doesn't know the difference between a piece of toast or a pack of sweets! If you are active then you can utilise these 'sugars' and convert them into much needed energy - but if you aren't and spend most of your time at a desk then these will be converted into fat and stored around your organs and your waistline. It may sound dramatic, but this is a fact and it could be serious. 

But I love pasta! So how are these 'sugars' affecting me?
Many people who have a sugar-based diet in the form of carbohydrates have too much visceral fat which is the fat which gets stored around our organs. Fat is stored first in the liver, then in the muscles, then around our internal organs. Visceral fat is close to the portal vein which carries blood from the stomach area to the liver; fatty acids and cytokines from visceral fat can enter the portal vein and go straight to the liver which can lead to a fatty liver, hepatic insulin resistance and elevated triglycerides. This is one of the most dangerous types of fat that you can have - it is linked to Type 2 diabetes, heart disease, hormonal imbalance and dementia. 

The most common form of fat is subcutaneous fat. This is the soft fat that you can see under the skin - subcutaneous fat on the stomach area can increase your risk of heart disease and diabetes just like visceral fat. Unlike visceral fat which can be hard to lose, visible body fat can be tackled head-on with a healthy clean diet and exercise. A detox is always a good way to kick start any kind of healthy eating initiative. See the Clean 9 plan for great results in 9 days.

I'm addicted to the sweet stuff! 
We have a deep rooted resistance to quitting sugar, it is a highly addictive substance but it's not always down to lack of willpower. Our bodies are hard-wired to to select the fastest releasing carbohydrate within sight to stabilise our blood sugar levels - how many of us have turned to a chocolate bar or piece of cake when we feel that we are flagging mid-morning or afternoon? Sugar contains endorphins which have a feel-good effect on the brain; which, when wears off makes us moody, irritable and craving more!

Let's look at sugar in a different way...
Our bodies are finely tuned machines which are only designed to consume natural sugars from fruits and vegetables. Try to be more aware of what you are eating at mealtimes; keep a food diary if that helps and check the ingredients in the food you are eating. Cereals, spreads and fruit juices are all packed with sugar at breakfast time; sandwiches, crisps, cereal bars, cakes and soft drinks are filled with sugar at lunchtime and that jar of ready made sauce that you are going to add to your pasta? Full of sugar! Check the packaging - don't choose low-fat options; take a look at the sugar content in these misleadingly labelled goods next time you take a trip to the supermarket. 

I don't have time!
I know that we all lead busy lives and we don't always want to cook from scratch but a bit of pre-planning and by keeping our meals simple is so easy! Tonight for example, I chose a simple dinner - a tasty salad, some goats cheese and left over sweet potato dressed with olive oil and lemon juice. Choose seasonal fruit and vegetables and work with what you have. Nigel Slater is fab for giving seasonal inspiration for meal ideas with fresh flavours - just try to limit meals which are too carb-heavy! 

The best tip is to keep your food as simple and pure as possible; if it's packaged leave it on the shelf! Flavour your meals with herbs and spices and steer clear of jar sauces and packet seasoning. For pudding, choose low fructose fruit and coconut yoghurts over low-fat yoghurts and mousses. Dark chocolate (over 70% solids) is ok in moderation; and enjoy the odd glass of wine - which should feel like a treat rather than a necessity! 

Don't beat yourself up if you fancy the odd piece of cake or a biscuit; changing your eating habits should be a way of life not a miserable quick-fix. It takes time to introduce new habits and it can be fun trying new foods and flavour combinations. Take it in stages. Eliminate one item then take it from there; try to find alternatives or even have a go at making your own dressing and sauces. Your low-sugar journey starts here!

Wisdom Wednesday

Detox Diary: Days 6+

So after a week combined with feeling amazing after my 'detox' to feeling very ill (thanks to my son bringing home the dreaded lurgy from school!)... here's a brief round up of days 6,7,8 and 9 meal ideas...

Breakfast Ideas: Smoked Salmon with Rice-Cakes, Avocado on Gluten-Free Seeded Toast, Coconut Yoghurt with Blueberries and Chai Seeds and Poached Eggs with Asparagus.
Lunch Ideas: Bean Salad, Mackerel with Salad and Sprouted Legume, Chilli Calamari with Quinoa and Goats Cheese with Rice Cakes.
Dinner Ideas: Prawn Stirfry with Chilli, Wholegrain Basmati and Cabbage, Chicken and Mango Salad, Spicy 'Indian' Smoked Salmon Stirfry with Quinoa and Baked Seabass with Sweet Potato and Green Vegetables. 

I eat lots of stir fry options for evening meals as they are quick and easy. You can add anything that you may have in your fridge and add spices and herbs to give them flavour. A wok gets to a high temperature really quickly so you don't need to add much oil - use olive oil or coconut oil as both have a high resistance to heat - leave processed oils such as vegetable, sunflower and rapeseed oils on the shelf! I love walnut and avocado oils as well but these are best served cold drizzled over finished dishes. Invest in the fantastic book by Ching-He Huang 'Eat Clean: Wok Yourself to Health' if you love Asian cuisine but want to sample healthier but just as tasty alternatives rather than choosing the takeaway option or a shop bought sauce (loaded with sugar!).

Rice cakes are my savour - I love them! You can add sweet or savoury toppings - peanut butter is my cheat topping! Whole Earth Organic Peanut Butter with Sunflower Seeds is a personal fave! Try almond butter too - it is gorgeous... but if you prefer plain butter (organic preferably) a little of the 'good fats' are healthy! 

On the whole, healthy eating is a way of life and not a short-term fix to feeling better. This experiment shows how easy eating clean really is especially after all of the hard work you may have put into achieving your goal during your Clean 9! Healthy food shouldn't mean boring food and the simplest tip I can give to keep you on track is to choose foods which are as pure as possible; as close to nature as they can be. Nothing packaged or processed! And allow yourself the odd treat; if you want a slice of cake; have one but keep it moderate! Enjoy! Any tips you may have would be most appreciated!

Will eating fat make me fat?

Let's dispel the myth - eating fat does not make you fat. This statement is almost as ridiculous as saying; eating vegetables will turn you green! I think that all of us have been told by someone - (in newspapers, magazines or by friends and family) that fat is BAD. It's not true! Many fats are vital - we need fats for our immune health, digestion and metabolism. They act as antioxidants and get rid of toxins in our systems and are essential for overall good health. 

Fats, proteins and carbs all have corresponding appetite hormones which act as messengers to our brains to control our hunger. So instead of getting fat; we get FULL - fat activates our metabolisms by processing several important vitamins such as vitamin D. Eating good fats can actually help you to lose weight!

What are 'good' fats?

Natural fats such as eggs, oily fish such as salmon and mackerel, nuts, seeds, oils (olive, coconut) and avocados all contain fatty acids which are essential for good health. Every cell in the body has an outer layer that is made up of fat, so we need to consume good fats to keep these cells strong and healthy. Some saturated fats found in red meat and butter are not as bad as previously thought and there really isn't any evidence to support the theory that these increase heart disease. Butter should be used over any mechanically produced 'spreads' and 'margarines' but in moderation. Don't buy processed red meats such as ham, salami, sausages and mince and eat organic red meat occasionally. 

Why are we so scared of eating fat?

Look back 50 years ago when people didn't know about the level of fat in their food. During the post-war era, home-cooked food which was bought from the local butcher, baker or greengrocer was the staple of many homes and the amount of fat or calories which may have been in it wasn't even thought about. 

In the 1950s, the Government encouraged us to consume vegetable oils which were added to packaged food such as margarine and mayonnaise. In the 1960s, we were told that consuming fat increased our risk of heart disease and made us fat, so we began to fear natural foods such as butter, red meat and eggs. And so it began...

Fast-forward to the 80's - the decade when new attitudes to food changed dramatically - full-fat foods were replaced with 'fat-free', 'low-fat' and 'lite' processed alternatives. This was the period where the obsession of calorie counting and weight-watching was 'in' and the food industry were there ready and willing to meet this demand. They seized this profit-making opportunity and produced low-fat versions of everything-  yogurts, sauces, microwavable meals and fruit juices. These made their way into households all over the country - foods laden with chemicals, hydrogenated fats and sugar. 

The message that fat was bad was misleading to say the least. We began to eat less fat than ever before yet we were getting fatter which impacted on our health. I'm not saying "eat lots of fat!" - there is nothing wrong with naturally low-fat food such as chicken, fish and vegetables - but there is a huge amount wrong with processed low-fat foods such as yogurts, margarines, spreads, cereals, juices and ready-meals. These foods have had the fat taken out but replaced with sugar, sweeteners and additives. Excess sugar gets converted into fat. Fact! 

Detox Diary: Days 4 and 5

Phew! What a crazy couple of days! Here's an update of my 'detox' diary for days 4 and 5 (Friday and Saturday)... better late than never!!!

Detox Diary: Day 4 

Hot Water and Lemon (my cleansing morning staple!)

Breakfast: Gluten Free Porridge made with Coconut Milk with Chai Seeds
Lunch: Lettuce 'Wraps' filled with Kale, Peanut and Quinoa Salad with Coconut Water
Snacks: 4 (small) Slices of Watermelon
Dinner: BBQ Baked Salmon with Salad
Cheats?! As it was Friday, I had one glass of gluten-free wine!

Detox Diary: Day 5

Hot Water and Lemon

Breakfast: Gluten Free Muesli with Coconut Milk
Lunch: Three Bean Salad with a Mint Dressing with Coconut Water
Dinner: Chicken and Mango Salad with Pine-nuts 

By making a conscious decision to drink lots more water, I can see a huge difference in my skin; it really is the key to keeping healthy and hydrated and it's free! When drinking tap water try to use a filter to sieve out the nasties!

Detox Diary: Day 3

I'm finding keeping a food diary quite cathartic. It's a really good way of charting the ups (and downs!) of your daily diet; it's also helpful to pinpoint the foods which work for us and the ones that don't. Ever felt bloated after a meal? Or do you hit a sugar-slump mid-afternoon and crave sweet-treats?

In later blogs I'll be exploring the nutritional value of certain foods in our diets and the types of food that we may need to avoid to encourage a healthier lifestyle; I'll also be dispelling urban diet myths - do fats make us fat for example?!

Anyway here's todays clean eating plan:

Detox Diary: Day 3

Hot Water and Lemon
Breakfast: Hard Boiled Eggs with Spinach
Lunch: Fish Sushi Rolls with Coconut Water
Snack: Wholegrain Nut Salad
Dinner: Duck Stir-fry (Peppers, Cabbage, Carrots, Spring Onion) with Wholegrain Noodles

Remember: Keep hydrated!!! 

I'll be posting a few pics of my meals on Instagram feed. Why not check it out for 'clean' inspiration?

Tmw: Detox Diary: Day 4... What will the weekend bring?!

Detox Diary: Day 2

Hello! Today is a quick one as I don't usually post on a Wednesday - except for the all-inspiring 'Wisdom Wednesdays' of course! 

Yesterday was a breeze but today I'm craving something sweet - maybe it's to do with the 'honey' popcorn I ate last night (and yes I did only have less than a third of bag (115 cals) - and it was delicious!) I know it's hardly 'clean' eating but I went to the cinema and it couldn't be helped!

Food plan back on track now...!

Hot Water and Lemon - 
Breakfast: Oven Baked Salmon Fillet with Avocado and Coconut Water
Peach, Chamomile and Green Tea Drink
Lunch: Mackerel Fillet with Quinoa, Kale and Peanut Salad 
Snack: Rice Cake and Peanut Butter and Sunflower Seeds
Dinner: 'Skinny' Beef Stroganoff made with Low-Fat Natural Yoghurt and Wild Rice

Tmw: Detox Diary: Day 3

Wisdom Wednesday