Category: Blog

How to make your own granola

How important is breakfast? It’s been labeled ‘the most important meal of the day’ and the nutrition author Adelle Davis advised people to “Eat breakfast like a king, lunch like a queen and dinner like a pauper“. So why all the hype?

Is breakfast good for you?

There are two schools of thought.  Harvard School of Public Health researcher, Rania Mekary PhD. carried out various studies which suggest that, making breakfast part of your healthy lifestyle, is good for you.  In the American Journal of Clinical Nutrition, in 2013, Mekary reported that there is a link between breakfast eaters and a lower risk of type 2 diabetes as well as other illnesses such as heart disease.

A study carried out in Chinese kindergartens in 2013, concluded that children who ate breakfast every morning had a higher IQ than those who didn’t.

Can breakfast help you lose weight?

Not everyone agrees that breakfast helps you lose weight.  Evidence shows, people who do not eat breakfast tend to snack on sugary food mid-morning and eat a bigger lunch. So, if you are skipping breakfast to cut down on calories, you might want to think again.

What can you have for breakfast?

There are a number of options to choose from.  I am a firm believer of the good, old porridge bowl, but a couple of weeks ago I came across a recipe for homemade granola which I’d like to share with you.

homemade-granola
Homemade granola

It’s so easy to make, and it keeps for 5-7 days in an airtight container.

Ingredients – yields 10 helpings

320g rolled oats
1 tsp ground cinnamon
1 tsp ground cloves
60ml grape seed oil
60ml maple syrup
25g of each chopped hazelnuts,
almonds and walnuts
25g chopped dried apricots
50g raisins, sultanas or cranberries
4 tbsp pumpkin seeds

  1. Preheat the oven to 150 degrees Celsius (300 degrees Fahrenheit / gas mark 2)
  2. Toast the nuts and seeds for 3-5 minutes (watch them closely)
  3. In a small bowl, whisk together the grape seed oil and the maple syrup
  4. In a large bowl mix together the oats, cinnamon and ground cloves.  Fold the oil and syrup mixture into the oats until they’re well coated
  5. Spread on a large baking sheet and bake for 20-25 minutes, turning over twice during baking
  6. Allow to cool and add the dried fruits, toasted nuts and seeds
  7. Store in an airtight container for up to 7 days.

This is my version of the recipe I came across; you can easily tweak the ingredients to your liking.  You may use different fruits and nuts, or you may add coconut or chocolate chips.  You can also use different spices – ground nutmeg and cinnamon work nicely together.

The original recipe contained salt and twice the free sugars.  I went for a healthier version and cut down on both salt and sugar.

Give it a go and leave a comment below.  This recipe proved very popular at home.  Serve the granola with milk or yogurt for a nutritious breakfast or nibble for an on-the-go snack.

Enjoy!

My thanks go to

Independent.co.uk
WebMD.com

Colette CumboLeave a comment

Carbs and weight gain: myth or fact?

You want to lose weight. Should you stop eating carbs, even if for a short time? How fast can you lose weight if you cut out on your carbs?

What are carbohydrates (carbs in short)?

The term carbohydrates is given to a food group which provides the body with energy. Carbs provide energy for the brain and the central nervous system to function. The brain in particular, needs a constant supply of glucose for it to function properly.

There are two types of carbohydrates – simple carbs and complex.

Simple carbohydrates, or sugary carbs, as they are more commonly known, are found in fruits, vegetables, milk and dairy products.  They are also found in manufactured food stuffs such as cakes, biscuits, pastries and processed foods.

Starchy carbs on the other hand are more complex.   The reason why they’re referred to as ‘complex’ is because this type of carbohydrate can be sub-divided into various components such as resistant or digestible starch and soluble or insoluble fibre.

Starchy carbs can be found in foods such as bread, pasta, rice, cereals, potatoes, rye and barley.

starchy-carbs
Starchy Carbs

Are carbohydrates making you gain weight?

One gram of carbohydrate has less than half the amount of calories found in fat. There are 4 kcals in one gram of carbs as opposed to 9 kcals in one gram of fat.

Carbohydrates do not contribute to your weight gain if

  • they are consumed in the right amount, as part of a calorie-controlled diet and
  • you do not add too much fat to them.

Cooked in the right way, served in proper-sized portions and with low-fat ingredients added, carbs can be a low calorie food.

Will you lose weight if you cut out carbs?

You will lose weight if you cut out any food group from your diet.  However, knowing how important carbs are for your body, would you be ready to cut out them out long term or for good?  You may be able to cut out carbs for a few months, but it will not be sustainable in the long run.

If you cut out carbs completely from your diet, you notice you will find it difficult to concentrate.  Your brain gets ‘foggy’. You will also slow down your metabolism and when you re-introduce carbs to your diet, your slow metabolism will not cope and you end up gaining weight.

You want a long term solution to your weight management. Cutting out food groups, such as carbs, certainly does not help you achieve your goals.

Instead of eliminating carbs, go for wholegrain varieties  which keep you full for longer. Wholegrain carbs also provide you with fibre, B vitamins, iron, calcium and folate, which are all very essential vitamins and minerals.

For further reading on the benefits of including starchy carbs in your diet go to Nutrition.org.uk

 

 

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How to ‘eat clean’

‘Clean Eating’ is trending in the world of nutrition.  It is not a fad diet; it’s a chosen lifestyle and celebrities like Katy Perry and Gwyneth Paltrow are two of the many fans supporting this trend. So, what is ‘clean eating’ and how is it good for you?

Definition of ‘clean eating’?

Put in simple terms, ‘clean eating’ is the consumption of unprocessed food.  ‘Clean eating’ consists of whole food – real food – from its origin to your plate.

clean-eating-pyramid
Clean-eating Pyramid

It does not mean eating only raw food.  Some whole foods benefit from cooking because it removes toxins and kills bacteria.  However, with the exception of food like white meat (which needs to be cooked through), it is best not to over-cook your food cause you lose out on nutrients.

What are the benefits of ‘eating clean’?

Plant-based diets are good for you.  And ‘clean eating’ is mainly made up of fruit and veg.

A diet high in fresh fruit and vegetables

  • helps in reducing / preventing high blood pressure
  • prevents type 2 diabetes
  • prevents cardiovascular disease
  • helps you maintain healthy weight
  • gives you glowing skin and healthy hair

Is that a good enough reason to ‘eat clean’?

How do you ‘eat clean’?

If you would like to ‘eat clean’, avoid processed foods. ‘Eating clean’ begins at the supermarket.

Processed foods are stripped of all nutrients and they

  • contain salt or sugar or both
  • may contain fat
  • may contain flavouring
  • contain preservatives (those words difficult to pronounce or those E numbers)
  • contain added vitamins

Carlos Monteiro, professor at the Department of Nutrition at the School of Public Health, University of Sao Paolo says, processed foods claiming they contain “less fat”, “less sodium” or “vitamin enriched” are bad for you.  This is the manufacturer’s cunning plan to make highly-processed food look ‘healthy’.

“The key is to avoid foods that are ‘ultra-processed,'” says Jessica Fanzo, Assistant Professor of Nutrition at the Columbia University. ” … basically, anything food-product-like or ready-to-heat.”

Foods containing genetically modified organisms (GMOs) are also a big NO NO! GMOs are linked to cancer and infertility.

Just in case you’re not put off by processed foods yet, bear in mind that additives in highly-processed food make you crave junk food.

What is considered to be ‘clean’ food?

‘Clean’ food is unprocessed food such as fresh fruit and veg, dried legumes, nuts and farm-fresh eggs.

In addition to the four groups of unprocessed food above, you can add the following food which is slightly processed

  • unrefined grains – as in wholewheat bread, pasta, oatmeal, quinoa and brown rice
  • frozen fruit and vegetables
  • unprocessed meat
  • hormone-free dairy
  • oils

Organic food can be costly.  But when possible choose organic to avoid pesticides, hormones and chemicals in your food.

Wild and sustainably-caught fish have higher levels of omega-3 fatty acids. Whilst grass-fed livestock is also rich in omega-3 fats.

If you are unsure of the origin of your food, ask where it’s coming from.

How do you cook ‘clean’?

Cooking ‘clean’ is easy.  The secret is – keep things simple and avoid fats.

Dos and don’ts

  • avoid sauces and gravies; go for simple olive oil and vinegar or lemon juice
  • do not deep fry
  • do not stew using animal or vegetable fat
  • do not over-cook your vegetables to a pulp
  • stir-fry or steam your food

You  will soon learn how to appreciate the good taste of ‘clean’ food.  Sauces and gravies musk the taste of your food and increase your waist line.

Food portions play an important part in your ‘clean eating’ lifestyle.  Do not over-eat; aim to have three fifths of your plate full of veg, one fifth of protein and one fifth starchy carb.

And you wondered how celebs look good?  Now you know how … enjoy!

My thanks go to

 

 

 

 

 

Colette Cumbo2 Comments

Understanding food labels

How many times were you tricked into buying a ‘healthy’ product?  You get to cash point and reach out for that cereal bar?  It contains oats, fruits and nuts; must be good for you.  Or that muesli packet with sugar and salt reduced? Surely, that’s OK?

Are food labels credible? Should you believe what they say?

Yes; if you read between the lines, you will find that what they say is correct.  You just have to understand what they say and the way they say it.

Manufacturers are smart.  They use words which grab your attention to make you believe the product is good for you.  They do not lie, because that would get them into trouble with the law.  They simply use generic terms and take advantage of any loophole in the law.

For example, if a packet of muesli says “no sugar added” that’s just what it means – no extra sugar was added.  That is not to say the product is not high in sugar.

If a product says “vitamin enriched” does that make it healthy? Not necessarily.  Have a look at the rest of the ingredients and check things like fat (especially saturated), salt and sugar.

What information should you find on a food label?

By law a food label should give you the following information.

  • contact details of the manufacturer
  • country of origin of the product
  • list of ingredients in descending order
  • allergens
  • processing
  • dates

You have a right to know where a product is coming from, especially if it contains produce such as meat or fish.  You should also find details of the manufacturer, should you need to contact them.

Look at the list of ingredients.  You will notice it is in descending order.  This gives you a clear indication of what are the main ingredients and their quantities. In the image below you will notice that the main ingredient in this quinoa porridge is not quinoa flour.

Flavouring does not mean the product contains that ingredient. A strawberry-flavoured yogurt will not contain strawberries; you will only find strawberry flavouring listed.

Check the ingredients in bold font.  These are the ingredients which you may be allergic to or cause you some form of intolerance.

The label should indicate any process the food has gone through.  Is the product dehydrated, smoked?

You will also find dates on a food label.  Very often you will have two dates – the manufacturing date and the “best before” or “use by” date.  These dates are meant to indicate whether the food is good for human consumption.  The “best before” date means just that – a product is best before the date indicated.  The “use by” date is used for perishables; food which will not be good to eat past the date shown.

What should you look out for in the nutritional information?

After checking the list of ingredients for allergens, go to the nutritional information and check the salt, sugar and fat content in the product.

Aim at keeping your sugar levels to no more that 5% of your total energy intake and salt at a maximum level of 6g per day.

Another ingredient to avoid is saturated fat.  These fats are harmful to the body and can cause heart disease.

Serving Size

More often than not serving sizes are misleading and far from realistic. You look at the front of a packet and think a bowl of cereal gives you 130 calories.  Take a closer look – it says “per 30g serving”.  Weigh 30g of muesli and let me know if you think it’s a realistic serving.

Very often, the serving size shown on the front of packet is misleading.  Follow the nutritional information per 100g of product for accurate data.

Know your terms

‘Low fat’ – < 3g of fat / 100g of product

‘Fat free’ – < 0.15g of fat / 100g of product

‘Salt reduced’ – < 0.5g of sodium / 100g product

‘Organic’ – a minimum of 95% organic product

‘Alcohol free’ – product can contain up to 0.05% alcohol

Are food labels a legal requirement?

Yes; food labels are mandatory by law.  As of 13th December 2016, new legislation has come into force in Europe to ensure that the information on food labels is clear and not misleading in any way.

My thanks go to:

The British Nutrition Foundation

The British Heart Foundation

European Commission

 

 

 

 

Colette CumboLeave a comment

How fast can you lose excess weight?

Ideally you lose weight at a rate of 0.45 to 0.90 kilos per week.  You got it – just under a kilo per week.  If you lose weight at a faster rate, you risk losing fat as well as muscle and your energy levels suffer.  As a result you cannot increase your activity level or your exercise intensity.

healthy-weight-loss-pic-un-blog-sept-3-13

When you lose weight fast, you will gain it back even faster.  Find out why …

What happens when you lose weight fast?

On a diet of less than 1050-2000 calories per day

  • your body will burn fat as well as muscle
  • your metabolism slows down
  • your energy levels drop
  • you  feel deprived from a number of foods
  • your diet is not sustainable.

 

Eliminating certain foods may fast-track your weight loss, for a while.  But can you live without these foods for the rest of your life?  Or will you live your life on a yo-yo diet?

You will not manage to keep up a low-calorie diet for a long time.  And when you go back to your regular calorie intake, you will gain even more weight because your body gets used to functioning on a slow metabolic rate.

Low-calorie diets, crash diets and similar diets are counter-productive.

How can you lose weight and keep it off?

The only way you can lose weight and keep it off is by making small changes towards a healthy lifestyle.  A healthy lifestyle remains with you – you do not “come off” it, as you would a diet – it grows on you and becomes a part of who you are.

Go for it – small changes are achievable and they result in big changes which you will be able to keep up.

10 small changes that will improve your lifestyle

  • avoid crash diets
  • do not skip breakfast
  • drink plenty of water
  • snack on fresh fruit and nuts
  • too many low-fat or low-calorie foods add up
  • grill or steam your food – do not fry it
  • do not sip your calories
  • avoid fast foods
  • set yourself realistic goals
  • increase your activity level / exercise.

How long has it taken for you to pile on your excess weight?  I promise it will take you less to lose it, but do not expect it to disappear in a month.

My thanks go to WebMD.com and Google images

 

 

Colette Cumbo2 Comments

I wish you a Merry Christmas

Merry Christmas everyone!

Thanks for your support and follow over the past months.

I wish you and your loved ones all the best for the festive season.  May you have peace, health and happiness throughout the holiday season and into the New Year.

joyous-christmas
Joyous Christmas

Cheers – enjoy and keep safe

With best wishes from Colette’s Food Blog

Colette CumboLeave a comment