SPRING CLEAN YOUR EATING HABITS

We now almost a week into Lent now and many readers will have given up something in the 40 day lead up to Easter.  In fact, many of us finding it easier giving up “naughty” things when it’s not deepest darkest winter and the need to comfort eat is overwhelming!

With Spring in the air, it can also be a good time to overhaul eating habits and make some healthy choices re our eating habits. 

Swap ‘Bad’ for ‘Good’ when choosing your carbohydrates.  Carbs help you feel fuller for longer and help keep insulin levels stable.  You can achieve this by choosing whole grain breads, brown rice and wholewheat pasta rather than their “white” super refined versions.  Also, keep your sweet tooth happy with fruit instead of sugary snacks.

Don’t eat too late – although there is no firm evidence that eating later leads to weight gain, common sense tells you that the longer you have to burn off the calories before climbing the wooden hill to Bedfordshire, then the less chance you have of storing the energy as fat.  It also gives your digestive system more time to rest and gives you a better morning appetite.

Don’t pass the salt – this morning’s BBC news told us that our children are eating far too much salt, leading to high blood pressure, heart disease and stroke, and we grown-ups are too. Salt is the main source of sodium for most of us and the main culprit in the Western diet? You may be surprised to know that it’s not crisps and salty snacks  - it’s bread. In some loaves a single slice may contain more salt than a packets of crisps.  You wouldn’t eat 4 packets of crisps a day but many of us will eat four slices of bread.  Leave the salt in the cupboard at mealtime sand choose low or no-salt versions of foods. You won’t notice the difference after a week or so.

Drink more!  No, not sauvignon blanc or Stella Artois – more water, fruit teas or diluted juices. An average adult woman needs about eight 200ml glasses per day to help stay health and flush out toxins.  Keep a bottle of water on your desk and aim to drink at least six glasses during your working day (you can easily drink two further glasses at home).  Both your waistline and your complexion will thank you for it!

Keep healthy snacks handy – if you make the right snack choices, you will be less tempted by sugary, salty or fatty treats.  Try these:

·       Nuts.  Don’t make the mistake of avoiding nuts because they’re fatty because these fats are good for you i.e.  Omega 3 fats in walnuts and mono-unsaturated fat in almonds. Brazil nuts are a great source of selenium, and almonds, cashews, pistachios and hazelnuts are good for iron. Your skin and hair will be much improved at the same time as curbing your appetite.

·      Dried fruit and seeds.  Not those found in sugar laden cereal bars but sunflower seeds, which are great for omega 6 and dried apricots (choose sulphate-free ones), raisins and packs that mix nuts and things like dried cranberries are fantastic for iron, slow-release energy and calcium.

·      Dark chocolate or liquorice (yay!)  A few squares of dark chocolate (a good, high cocoa content one) and liquorice are excellent sources of iron.  Now you have an excuse to eat more chocolate

·      Banana. When  ripe, a banana’s starches have been mostly converted to sugars, making them easy to digest. Accompanied by a handful of nuts, your ‘nana is an excellent slow release snack.

·      Oatcakes.  Oats are brilliant for fibre, slow-release energy and lower cholesterol; this super food also has B vitamins, vitamin E, iron and zinc. Try topping them with almond butter, which is high in monounsaturated fats and vitamin E.

·      Cucumber –great for hydrating and good for muscles, bones and other body tissue.

·      Apples. Oh, so portable – carry one in your hand bag and have this fabulous source of energy and aid to digestion close to hand at all times.

As the weather starts to improve and the days are getting noticeably longer, don’t just spring clean you house – look at your eating habits too, make a few changes and start to feel so much better.  By the time Easter comes round you will have earned a few treats and remember, a dark chocolate Easter Egg is good for you!