Monday, May 11, 2015

What food manufacturers DON'T tell us: From cheese that isn't cheese - to olive oil that's rancid - the tricks that mean many of us have no idea what we're eating

  • Findings come from Reader's Digest , which interviewed dozens of experts
  • Include 70% of supermarket olive oils not being the standard they claim
  • Plus farmed salmon sometimes being healthier than wild salmon  




  • Do you know - really know - what's inside the foods you're eating?
    We might look at the calories or the fat content, but how many of us pore over the ingredients list to see what's in our favourite meals and snacks?
    If you did look - and know what the information meant - you might be shocked.  
    Cheese that isn't really cheese, sugar that's disguised under other names and olive oil that isn't as 'extra virgin' as you might think. 
    That was the discovery was made by Reader's Digest, which interviewed dozens of experts for its article '50 Secrets Food Manufacturers Won't Tell You.' 
    The magazine's editor in chief, Liz Vaccariello, told the TV show CBS This Morning the best way to deal with the findings was to learn more about the products you often eat. 
    'You can't educate yourself on everything, but if you care about sugar, if you care about whole grains or fibre, make sure you're aware of the words to look for on the labels,' Ms Vaccariello. 
    Here is a pick of the magazine's findings, the full list of which can be read on its website. 
    SUGAR IS OFTEN HIDDEN UNDER A DIFFERENT NAME  
    Sugar is often 'disguised' in nutrition labels as high-fructose corn syrup, dextrose or agave nectar
    Sugar is often 'disguised' in nutrition labels as high-fructose corn syrup, dextrose or agave nectar
    Sugar is often labelled as something else - especially if there is a lot of it in the product.
    Terms commonly used include: high-fructose corn syrup, cane crystals, dextrose, evaporated cane juice, agave nectar, and fruit juice concentrate. 
    Another trick is to 'intentionally use two or more different types so sugar doesn’t end up being number one on the ingredients list,' Walter Willett, of the Harvard School of Public Health told the magazine.  




    THE CHEESE THAT ISN'T CHEESE
    Many products we know as cheese actually contain none of it - and are officially known as 'pasteurised prepared cheese products'
    Many products we know as cheese actually contain none of it - and are officially known as 'pasteurised prepared cheese products'
    They are a favourite of young children and make burgers taste great.
    But many cheese products such as slices do not actually contain any cheese, says Melanie Warner, author of Pandora’s Lunchbox: How Processed Food Took Over the American Meal.
    The same goes for some brands of shredded cheese.




    'To save money and simplify the production process, manufacturers take out some of the milk and replace it with processed milk protein concentrate or whey protein concentrate,' she told Reader's Digest.
    However under FDA guidelines, those products are not classed as cheese - so are instead called, rather unattractively, pasteurised prepared cheese products. 
    FARMED SALMON MIGHT BE BETTER FOR YOU THAN WILD  
    Robert J. Davis,who has a PhD in health policy, told the magazine: 'Farmed salmon is not necessarily a bad choice, especially if you get it from a store that’s careful about its sourcing. 
    'Some studies show it has slightly more heart-healthy omega-3s than wild salmon.' 
    MULTIGRAIN IS NOT THE SAME AS WHOLE-GRAIN
    Grains have become a buzz word in the healthy eating world.
    But again, it's a case of buyer beware, as the health benefits vary considerably between products. 
    We all think of grains as healthy - but don't mistake 'multi grain' for 'whole grain', experts warn
    We all think of grains as healthy - but don't mistake 'multi grain' for 'whole grain', experts warn
    'If you see the word "multigrain" on a package, whether it's cereal or crackers, it usually means just many grains and not whole grains,' Ms Vaccariello said.
    So if you're looking products high in fibre, bear in mind that those containing multigrains probably don't contain as much as you'd like. 
    YOUR OLIVE OIL MIGHT NOT BE AS SWANKY AS YOU THINK 


    Research by the University of California found many brands actually contained lower-grade oil than their labels suggested.
    In fact, around 70 per cent of bottles on supermarket shelves were either rancid or did not meet the criteria for the extra-virgin grade, researcher Dan Flynn told the magazine. 
    'To find a good oil, look for a dark glass or tin container, which protects the oil from light, and a harvest date, which better producers often include on the bottle.'  


    Around 70 per cent of olive oil bottles on supermarket shelves were either rancid or did not meet the criteria for the extra-virgin gradeDiabetics or those with blood sugar problems should stick to white pastaDIABETICS SHOULD EAT REGULAR PASTA RATHER THAN WHOLE WHEAT
    Around 70 per cent of olive oil bottles on supermarket shelves were either rancid or did not meet the criteria for the extra-virgin grade, while diabetics or those with blood sugar problems should stick to white pasta
    In recent years, we've had it drummed into us that wholewheat is healthy and white is not.
    But diabetics or those with blood sugar problems should stick to white pasta, recommends food scientist Kantha Shelke.
    This is because whole wheat pasta often has more starch than regular because of the way it’s ground, she said. 
    'Or just look for a pasta with a low glycemic index, which some brands put on the box,' she said.

     

     

     

    Monday, May 4, 2015

    Revealed... how to tell if YOU have skin cancer: From bleeding, itchy moles to flat, red spots, the symptoms to watch out for

  • Poll found three quarters of people could not recognise skin cancer signs 
  • Non-melanoma skin cancers are characterised by a lump or discoloured patch on the skin that doesn't heal 
  • Melanomas, the most deadly form of skin cancer, are usually detected by the appearance of a new mole or a change in an existing mole




  • From a discoloured patch on the skin to a mole that has changed in appearance, would you spot the signs of skin cancer?
    According to a new survey, carried out by the British Association of Dermatologists, more than three-quarters would not recognise warning signs of the disease.
    And the majority of British people do not carry out the monthly checks recommended by dermatologists, experts warned.
    The poll found 81 per cent of people said they do not feel confident they could recognise signs of a non-melanoma skin cancer.
    More than three-quarters would not recognise warning signs of skin cancer, according to a new survey. Dermatologist warn many people ‘bury their heads in the sand’ over the threat posed by the disease 
    More than three-quarters would not recognise warning signs of skin cancer, according to a new survey. Dermatologist warn many people ‘bury their heads in the sand’ over the threat posed by the disease 
    This type of cancer is characterised by the appearance of a lump or discoloured patch on the skin that doesn't heal, most often appearing on the face, ears, hands and shoulders.
    Here, we reveal the signs and symptoms of different types of skin cancer...
    BASAL CELL CANCERS  
    Skin cancer can come in the form of a basal cell cancer (BCC), sometimes called a rodent ulcer.
    The disease affects the bottom of the epidermis, the outermost layers of cells in the skin. 




    Signs and symptoms of BCCs, include a growth that:
    • looks smooth and pearly
    • appears waxy
    • appears as a firm, red lump 
    • sometimes bleed
    • develops a crust or scab
    • begins to heal but never completely heal
    • is itchy
    • looks like a flat, red spot that is scaly and crusty
    • develops into a painless ulcer


    A basal cell carcinoma, pictured here, may be smooth and pearly, look waxy, be itchy and sometimes bleed
    A basal cell carcinoma, pictured here, may be smooth and pearly, look waxy, be itchy and sometimes bleed
    Around 75 per cent of all skin cancers are BCCs, which are typically slow-growing and almost never spread to other parts of the body.
    If treated at an early stage, this form of skin cancer is usually completely cured.
    But, some BCCs are more aggressive, and if left to grow, they may spread into the deeper layers of the skin and into the bones, which can make treatment more difficult. 
    SQUAMOUS CELL CARCINOMA 
    Another form of non-melanoma, skin cancer, squamous cell carcinoma is a cancer of the keratinocyte cells, in the outer layer of the skin.
    They are mainly found on the face, neck, bald scalps, arms, backs of hands and lower legs. 
    Squamous cell cancers, the second most common type of skin cancer in the UK, may:
    • look scaly
    • have a hard, crusty cap
    • make the skin raised in the area of the cancer
    • feel tender to touch
    • bleed sometimes
    A squamous cell carcinoma, pictured here, may look scaly, have a hard, crusty cap and feel tender to touch
    A squamous cell carcinoma, pictured here, may look scaly, have a hard, crusty cap and feel tender to touch
    MELANOMA 
    The poll also revealed, 77 per cent of respondents said they do not feel confident they could recognise the signs of a melanoma - the most deadliest form of skin cancer.
    Melanoma can appear anywhere on the body, but they most commonly appear on the back, legs, arms and face and even underneath a nail.
    Though less common, they often spread to other organs in the body, making them more deadly. 
    The most common sign is the appearance of a new mole or a change in an existing mole. 
    Signs to look out for include a mole that is:
    • getting bigger
    • changing shape
    • changing colour
    • bleeding or becoming crusty
    • itchy or painful
    A helpful way to tell the difference between a normal mole and a melanoma is the ABCDE checklist:
    Asymmetrical – melanomas have two very different halves and are an irregular shape.
    Border – melanomas have a notched or ragged border.
    Colours – melanomas will be a mix of two or more colours.
    Diameter – melanomas are larger than 6mm (1/4 inch) in diameter.
    Enlargement or elevation – a mole that changes size over time is more likely to be a melanoma. 
    Melanoma, the most deadly form of skin cancer, is detected by the appearance of a new mole or a change in an existing mole
    Melanoma, the most deadly form of skin cancer, is detected by the appearance of a new mole or a change in an existing mole

    SUNBURN: THE DANGERS 
    The research, carried out by the British Association of Dermatologists, also revealed 72 per cent of people admitted having been sunburned in the previous year, a figure experts described as 'shocking'.
    More than 2,000 people in the UK die from skin cancer each year.
    People underestimate the damage caused by sunburn, Jonathon Major of the British Association of Dermatologists warned.
    'Almost three-quarters of people we surveyed admitted that they had been sunburned in the last year, which is shocking,' he said.
    Dermatologists say it is possible to enjoy warm weather while staying safe
    Dermatologists say it is possible to enjoy warm weather while staying safe
    'With sunny days already making an appearance in parts of the UK, it is likely that this figure will remain high this year.
    'This is a reflection of poor sun protection habits - people underestimate the damage that sunburn can do to their skin, and many think that skin reddening is just a harmless part of the tanning process, rather than a sure sign that you have damaged your skin irreparably.'
    The research, carried out last summer, surveyed 1,018 people and found 84 per cent were worried about skin cancer in the UK climate.
    People who have been sunburned before are doubly at risk of developing melanoma than those who have not been burnt.
    SUN AWARENESS WEEK 
    Today marks the beginning of Sun Awareness Week, which aims to inform people of the dangers of the sun and how to protect themselves.
    Charlotte Proby, a professor of dermatology in Dundee, and chairwoman of the British Association of Dermatologist's Skin Cancer Prevention Committee said: 'Rising skin cancer rates are a major health concern for the UK, and some dermatology departments are stretched to capacity trying to keep up with cases.
    'Many people in the UK are aware of the dangers; however, this has yet to translate into a culture of sun protection and skin checking which would do a lot to curb the incidence and deaths from this disease.
    'As summer comes around again we want people to consider the message that you can enjoy the warm weather whilst staying safe.' 
    Last month experts warned that nearly 50 people in the UK are dying of skin cancer every year after being exposed to the sun while at work, in industries such as construction, agriculture and leisure and entertainment.
    A separate study, also commissioned by the Institution of Occupational Safety and Health, looked at work attitudes to sun safety in the construction sector, and found that two-thirds of workers who spent an average of nearly seven hours a day thought they were not at risk or were unsure if they were.


    Read more: http://www.dailymail.co.uk/health/article-3067076/Revealed-tell-skin-cancer-bleeding-itchy-moles-flat-red-spots-symptoms-watch-for.html#ixzz3ZB4tJnOi 
    Follow us: @MailOnline on Twitter | DailyMail on Facebook
     
     

    Monday, April 27, 2015

    Detox your kitchen and GLOW with health: Want to look slim AND healthy this summer? It's not you that needs a detox - it's what's in your fridge and cupboards...

  • Changing the way you eat and what you buy can improve your vitality
  • The first step to healthy living is transforming your relationship with food 
  • You'll never be truly healthy until your kitchen is free of processed food  



  • Effortless weight loss, improved vitality and a truly healthy glow — just from changing the way you eat? It sounds too good to be true, but all this week in the Daily Mail, Amelia Freer — nutritionist to the stars and author of bestselling book ‘Eat. Nourish. Glow.’ — shows how to transform yourself just in time for summer . . .
    When new clients come to see me, I begin by discussing the state of their kitchens. Sometimes I pay a visit to open the cupboards and peer into their fridge. This is an essential first step to your new healthy way of living and transforming your relationship with food — because, believe me, you’ll never be truly healthy if you’ve got a fridge full of rubbish and cupboards bristling with packets of processed food. 
    The food you buy and keep at home says a lot about your diet and lifestyle. I firmly believe that if you clear the decks and stock your kitchen with fresh, brightly coloured, delicious and varied vegetables, fruit, pulses and proteins you won’t look back. And you’ll have all you need to make numerous healthy, glow-inducing meals. 
    Scroll down for video 
    Amelia Freer strongly believes that if you stock your kitchen with fresh, brightly coloured vegetables, fruit, pulses and proteins you'll have all you need to make healthy, glow inducing meals
    Amelia Freer strongly believes that if you stock your kitchen with fresh, brightly coloured vegetables, fruit, pulses and proteins you'll have all you need to make healthy, glow inducing meals
    I know from bitter experience that it’s hard to be healthy when you come home from work hungry and tired and peer into an empty fridge.
     Don’t tell me that packet of biscuits you bought just in case your mother-in-law popped in or the tortilla chips left over from a recent party aren’t going to start looking rather tempting. But if you are properly prepared and have an organised fridge and freezer full of fresh, healthy food, you can bin the junk food with confidence. 
    A proper kitchen detox enables you to get the foundations right, get rid of the junk and become organised about what and how you are going to eat from this point on. I’m very strict in that I insist you must throw away ALL the junk — don’t betempted to keep a few packets or bottles in case of emergencies and don’t be worried about the waste.



    Yes, it might be wasteful to throw away food but remind yourself that you are not a human dustbin. Give away the food if it makes you feel better, but my motto is: fill your bin, not your body.
    Give your kitchen a detox and you will never waste food again because I promise you that everything you buy you will eat.
    HERE'S WHAT HAS TO GO
    Breakfast cereals — all of them!
    A bowl of cereal is packed with sugar and preservatives and is often the worst start to your day
    A bowl of cereal is packed with sugar and preservatives and is often the worst start to your day
    These are processed packets of sugar and preservatives which will, inevitably, set you off on an all-day energy and sugar-craving rollercoaster, which causes mid-morning concentration dips and mid- afternoon energy slumps.
    A bowl of cereal (even the so-called healthy ones) is just a bowl of sugary nothingness. It’s the worst way to start your day.
    Processed and convenience foods
    Bin all your cans, ready meals and anything in a packet that comes with a long list of ingredients. This rubbish will simply leave you feeling rubbish.
    Ready meals are heavily processed to the point where they no longer resemble their natural state or contain any nutrients. They are more likely to contain a long list of chemicals that leave your body crying out for nutrients.
    Margarine
    If you can have dairy, you should always try to eat organic butter rather than margarine 
    If you can have dairy, you should always try to eat organic butter rather than margarine 
    Chuck out those plastic tubs of dyed yellow chemicals — even the ones that carry dubious health claims. If you are OK to eat dairy, chose organic butter instead.
    Canned meals
    Get rid of tinned soups and spaghetti hoops. The canning process means foods are prepared in a way that makes them last longer, which reduces nutritional value, and may have added sugar, salt and preservative.
    Gluten grains
    Flour contains gluten which is a protein that the body finds particularly difficult to digest and can cause bloating and nausea, cut right down and experiment with alternatives to see the difference
    Flour contains gluten which is a protein that the body finds particularly difficult to digest and can cause bloating and nausea, cut right down and experiment with alternatives to see the difference
    Wheat flour (even wholemeal), barley, bulgar wheat, couscous, pearl barley, rye, semolina, spelt as flour or in bread or crackers — they all contain gluten, a protein that the body finds particularly difficult to digest and can subsequently cause nausea and bloating.
    It can also trigger an autoimmune reaction called coeliac disease in some people. Cut right down, experiment with alternatives and see how your body responds without it for a while.
    Then see how it reacts when you reintroduce it — you know your body best.
    Salad dressings
    Most bought salad dressings are a sickly, sugary way of trying to add flavour to your salad — why pay money for this when it’s so easy to make your own?
    Biscuits, cakes, sweets
    It’s easier to kick the sugar habit than you think, but if you have anything sweet in the kitchen — even if it’s healthy, organic or gluten free — it will get eaten. So throw it out and don’t buy any more.
    Yoghurts
    You'll get more probiotic bacteria from a capsule instead of a pot of yoghurt especially considering some yoghurts contain high amounts of sugar
    You'll get more probiotic bacteria from a capsule instead of a pot of yoghurt especially considering some yoghurts contain high amounts of sugar
    They may contain protein, probiotics and calcium, but most yoghurts aren’t the healthy products we’ve been led to believe. You’ll get more probiotic bacteria from a capsule, and many yoghurts contain as much sugar as a can of fizzy drink.
    Fizzy drinks
    These are packed with sugar or artificial chemicals, which place an unnecessary burden on the body and trick your body into thinking it’s had sugar, hence they are still addictive. Into the bin now!
    Table salt
    Table salt often contains additives but not the trace minerals we need to survive
    Table salt often contains additives but not the trace minerals we need to survive
    This contains additives to make it free-flowing, but it does not have any of the essential trace minerals we need to survive. Chuck it!
    Sunflower oil/corn oil/diet oil sprays
    Chemically derived vegetable oils, such as canola (from rapeseed), soya, sunflower, safflower and corn oil go through an extraction process that uses industrial solvents.
    Do you really want to eat oils that have undergone heating treatments and chemical processes — such as using a petroleum solvent to extract the oil?
    It’s time to get rid of them.

    SWAP SUGAR FOR COCONUT GRANULES 

    Some of the foods I recommend may sound unfamiliar, but there’s nothing faddy or weird about them. Here’s a quick guide . . .
    Coconut crystals: These crystalised granules (which look just like granulated sugar) are made from coconut flesh. They have a lower GI, which means they are metabolised more slowly by the body so are less likely to cause sharp blood sugar peaks and troughs. They are packed with nutrients, making them a useful sugar replacement, but only if used occasionally.
    Chia seeds: Little black seeds that are rich in omega-3 essential fats, protein and anti- oxidants. They are also filling and a great source of fibre.
    Sprinkle on salads, add to smoothies or soak in nut milk — they swell up and resemble frogspawn and make a great hot or cold porridge-like breakfast with fruit, cinnamon or vanilla. However, avoid if you are taking blood-thinning drugs.
    Coconut oil: A healthy source of saturated fat and lauric acid (which has anti- microbial and antibacterial properties). Use for cooking, blend into smoothies or add a spoon of it to ‘cream’ a cup of coffee or tea. Look out for no-aroma coconut butter (in health stores) to use in dishes that don’t benefit from the coconut flavour.
    Pulses: Lentils and beans are a rich source of minerals, fibre and protein. They can be added to curries, soups, stews, burgers and salads. But they are also a carbohydrate, so I don’t recommend them too often if weight-loss is your goal.
    cider vinegar: Made form apples, this may help balance blood sugar levels and cut blood pressure, and could help reduce body fat. Mix with olive oil as a dressing or add to home-made soups for a wonderful flavour.

    WHAT TO REPLACE THEM WITH
    Protein
    Allocate a shelf of your fridge to protein (fish, chicken or red meat) because this and non-meat protein (cooked pulses, nuts and seeds or dairy if you are not sensitive) should feature in every meal you eat. It’s the key to keeping you strong and healthy, preventing hunger and helping you fight the urge to snack.
    Salad and vegetables
    When buying salad and vegetables, always aim to get a rainbow of colour because the colour indicates the powerhouse of health-giving phytonutrients, and you should have ten portions each day
    When buying salad and vegetables, always aim to get a rainbow of colour because the colour indicates the powerhouse of health-giving phytonutrients, and you should have ten portions each day
    Buy anything and everything you fancy and swap it around week by week so you get a good mix.
    Every meal should contain vegetables, so aim for a rainbow of colours (organic if possible) because the colour indicates the powerhouse of health-giving phytonutrients. Aim for ten portions a day. Yes, not five like everyone says — ten.
    Dairy alternatives
    though dairy can be a useful source of protein for some people, I advise keeping it to a minimum (and organic) as it is often a trigger for digestive and other health problems (eczema, asthma).
    I suggest trying a variety of alternatives such as coconut milk, nut milk or rice milk instead. I’m not a fan of soya milk because it is often highly processed, but if you have it, choose organic and unsweetened.
    Pop coconut yoghurts, feta and goat’s cheese in your fridge.
    Olive oil/coconut oil
    Use cold olive oil to in dressings and to add flavour, but it's better to cook with coconut oil, butter, ghee or avocado oil, which have a slightly higher tolerance for heat
    Use cold olive oil to in dressings and to add flavour, but it's better to cook with coconut oil, butter, ghee or avocado oil, which have a slightly higher tolerance for heat
    Use olive oil cold for added flavour and dressings, and cook with coconut oil, butter, ghee or avocado oil, which have a slightly higher tolerance for heat. This means they are more stable when heated and their nutrients are not degraded by heat, in the way that olive oil’s nutrients are.
    Gluten-free flours
    Look out for coconut flour, rice flour, gram (chickpea) flour for baking and thickening sauces.
    Most people can tolerate oats, but get creative with almond flour, buckwheat, chestnut, corn (or maize), hemp, millet, polenta, potato flour, sago, soya flour and tapioca to free you from a dependence on wheat.
    Rice AND pasta
    Quinoa is a great source of protein and buying a spiraliser will give you the chance to transform vegetables into noodles
    Quinoa is a great source of protein and buying a spiraliser will give you the chance to transform vegetables into noodles
    Stock up on brown rice, a selection of pasta — including wholewheat and gluten-free — and noodles or rice paper wraps for treats. Try quinoa, a rich source of protein, and invest in a spiraliser, which transforms vegetables into noodles.
    Herbs and spices
    Turmeric has immune supportive properties. Sea salt is a good source of minerals. Apple cider vinegar is excellent in dressings.
    Extracted by Louise Atkinson from Eat. Nourish. Glow. by Amelia Freer (Harper Thorsons, £16.99). To order a copy for £12.74 (25 per cent discount), visit mailbookshop.co.uk or call 0808 272 0808. Offer until May 9, free p&p for a limited time only.

    HEALTHY MEANS HAPPY

    You might think sugar makes you happy, but that’s just a temporary artificial spike.
    Researchers in New Zealand recently found that people who ate more vegetables and fruit reported feeling calmer and happier soon after eating them.
    Dark green leafy vegetables — spinach, kale, chard, broccoli and cabbage — contain folate, used by the brain to produce feel-good hormones serotonin and dopamine.
    Oily fish — salmon, tuna, mackerel, herring and sardines — all contain polyunsaturated fatty acids, which help improve brain function and mood control.
    Broccoli and cauliflower contain the B vitamin, choline — essential for brain development (eggs and meat are excellent sources, too). Walnuts are an excellent source of omega-3 fatty acids known to boost brain function.
    Fermented foods — an ancient way to preserve supplies — appears to be a great way to supply beneficial bacteria to your digestive system.
    Many scientists believe the bacterial soup of microbes and fungi that colonise our gut could have a huge impact on the way we think and behave, and certain foods appear to make our bacterial colonies particularly happy. Fermented vegetables are most widely available as sauerkraut, but also look out for fermented milk (kefir) and fermented tea (kombucha).
    The fats found in coconut oil, avocados, eggs, wild salmon, olive oil, olives, milk and butter also play a role in brain health.

    SPREAD THE WORD: NO MORE MARGE
    Finding alternatives to food that makes you feel rubbish is easy when you know how.
    Milk — Replace with coconut, almond, cashew or rice milk.
    Instead of regular milk, drink coconut, cashew or rice milk
    Instead of regular milk, drink coconut, cashew or rice milk
    Salad dressing — Make with olive oil and lemon juice or cider vinegar and herbs.
    Fizzy drinks (including diet drinks) — Replace with fizzy coconut water or sparkling mineral water with a squeeze of fresh lime, lemon or orange.
    Fruit juice — Dilute 50/50 with water or sparkling water.
    Dairy ice cream — Replace with coconut ice cream or frozen home-made smoothies.
    Milk chocolate — Only buy 70 per cent dark chocolate or sugar-free, raw chocolate (from health food stores).
    Give up the milk chocolate and only buy 70 per cent dark chocolate, or sugar-free and raw chocolate
    Give up the milk chocolate and only buy 70 per cent dark chocolate, or sugar-free and raw chocolate
    Ready meals — Replace with home cooking!
    Sugar — Use coconut crystals (see box, left), xylitol (a sweetener made from birch tree sap, available as Total Sweet from supermarkets), Stevia (a no-calorie sweet white powder made from the stevia plant), maple syrup or honey. The less often you use sweeteners, the faster you will adapt to low-sugar eating habits.
    Bread — Replace gluten-based loaves with buckwheat or millet bread, Genius bread (a gluten-free brand from supermarkets), rice or quinoa bread or chickpea flatbread. Slice and store in the freezer — most improve with toasting.
    Margarine — Use good, old-fashioned butter instead.
    Crackers — Only buy flax or other seed crackers (buy online or at health food stores).
    Chips — Replace with sweet potato chips, which are a little more nutritious and tasty.
    Replace regular potato chips with chips made from sweet potato instead for a nutritious and tasty snack
    Replace regular potato chips with chips made from sweet potato instead for a nutritious and tasty snack
    Crisps — Snack on kale chips or home-made vegetable chips.
    Yogurt/cream — Replace with coconut yogurt or soaked nuts blitzed in a blender.
    Mayonnaise — Use tahini or raw nut butters.
    Soy sauce — Replace with coconut aminos (sap of the coconut tree) or tamari (gluten-free soy sauce).
    Beer, rum, sweet cocktails — Drink vodka, gin or red wine instead.
    20 INGREDIENTS? THEN DON'T BUY IT
    When it comes to shopping, keep things REALLY simple. If it’s got a ‘promise’ — such as ‘high in fibre’ or ‘wholegrain guaranteed’ — don’t buy it.
    Real wholefood doesn’t need to sell itself. Avocados don’t have a ‘heart healthy’ sticker and a steak won’t carry a ‘rich in iron’ label.
    If it’s got a long list of ingredients, don’t buy it. Fresh pesto with three to four ingredients may be OK, but a stir-fry sauce with 20 isn’t.
    If products have a long list of ingredients then don't buy them, foods like fresh pesto should only have around three or four ingredients 
    If products have a long list of ingredients then don't buy them, foods like fresh pesto should only have around three or four ingredients 
    Don’t let your health be taken hostage by convenience foods or the shops that make millions from them. Have you ever wondered why you pop into the supermarket to buy two things and come out with 20? Food makers have been hijacking our food choices for years.
    Every supermarket layout decision, from the lighting to where food is displayed, is geared towards getting you to spend more money — usually on processed foods.
    They have corrupted our food choices, too, by filling convenience food with so much sugar sweeteners and additives that our taste buds start to think that this is normal and forget how delicious good quality home-cooked food tastes.
    Don’t be swayed by their tricks. Avoid ‘packets and promises’ and commit to only buying real food. 
    YOU CAN STILL EAT COMFORT FOOD - AND HERE'S HOW
    I love to take the unhealthy foods from cookbooks and switch the ingredients to make a healthier, healing and happier version. Here’s how you can do it, too . . .
    BEEF CURRY
    (serves 2)
    410 g (14 oz) organic stewing steak, in cubes
    1 x 400 g (14 oz) tin organic coconut milk
    1 large onion, peeled and diced
    2 garlic cloves (whole and remove at the end)
    3 cm (1¼ in) cube of fresh ginger, peeled and cut into thin slices
    2 small red chillies, finely sliced (remove the seeds if you prefer it mild)
    3 star anise
    2 tbsp ground cumin
    2 tbsp ground coriander
    250 ml ( ½ pint) fresh beef or chicken stock or water
    Sea salt and freshly ground black pepper
    2 sweet potatoes, peeled and cut into bite-sized chunks
    10 cherry tomatoes
    1 tbsp fish sauce
    40g (1½ oz) spinach
    Fresh coriander and ½ cauliflower to serve
    Put all of the ingredients except the sweet potatoes, tomatoes, spinach and fish sauce into a slow cooker or lidded casserole. Stir and add a generous pinch of salt and pepper. Then leave to cook for five hours (or overnight in the slow cooker).
    Before serving, add the sweet potatoes, tomatoes and fish sauce and cook for a further 30 minutes, then stir in the spinach.
    Sprinkle the coriander over the top and serve with cauliflower ‘rice’ (grate half a cauliflower, then steam for two minutes, wrap in a clean tea towel and squeeze to get rid of excess water).
    CHICKEN ARRABIATA
    (serves 2)
    1 onion, chopped
    1 clove of garlic, crushed
    Fresh chilli, chopped
    Handful of cherry tomatoes
    1 tbsp tomato passata
    2 chicken breasts, cut into strips
    Coconut oil for cooking
    Gently fry the onion, garlic and chilli in coconut oil until soft, add the tomatoes, passata and chicken. Stir, turn the heat down and cover with a lid. Leave to poach for 20 minutes. Serve with a large green salad and spiralised celeriac noodles.
    CHICKEN AND CHIPS
    (serves 2)
    1 chicken breast, cut into six thin strips
    1–2 red chillies, finely chopped (deseed if you don’t like heat)
    1 large garlic clove, minced
    Juice and zest of 1 lemon
    2 tbsp unflavoured coconut oil, plus extra olive or coconut oil for the chicken
    1 sweet potato, peeled and shredded into thin sticks with a mandoline or spiralised
    2 tsp paprika
    Sea salt and freshly ground black pepper
    Put the chicken strips, chillies, garlic, lemon juice and zest in a large bowl and mix well. Cover and leave to marinate in the fridge for as long as possible (at least 30 minutes). Add a little olive or coconut oil if leaving overnight or longer than three hours.
    Heat 1 tbsp coconut oil in a frying pan over a medium heat. Add the sweet potato sticks or swirls and fry, turning and moving continuously — be careful because they are so fine they can easily burn. Once crisp, put on a plate and cover with kitchen paper.
    Using the same pan, heat a little more coconut oil, then add the chicken strips and fry on each side until golden brown and cooked. Turn off the heat, add 2 tbsp water and cover with a lid. This allows the chicken to cool slowly without getting too dry.
    Season with the paprika, salt and pepper and serve with a simple green salad, such as rocket, lamb’s lettuce and avocado with a mustard, olive oil and lemon dressing.
    STEAMED MONKFISH
    (serves 2)
    2 heads broccoli, broken into florets
    1 tsp sea salt
    5 cm (2 in) piece of fresh ginger, peeled and cut into very fine matchsticks
    2–3 tbsp coconut oil
    Handful of fresh basil
    1 red chilli, deseeded and roughly chopped
    1 tbsp fish sauce
    300–400 g (10½-14 oz) monkfish
    Grilled cherry tomatoes, to serve
    Blanch the broccoli in a pan of salted, boiling water for three minutes, then drain, reserving 1 tbsp cooking water, and cool immediately under cold, running water. Gently fry the ginger matchsticks in the coconut oil over a low heat for two minutes. Turn off the heat and let the ginger infuse a little longer.
    In a blender, blitz the broccoli with the ginger-flavoured coconut oil and a little of the ginger (reserve some ginger for the garnish), the basil, chilli, reserved cooking water and the fish sauce.
    Salt the monkfish and steam for eight to ten minutes, or until cooked.
    Reheat the broccoli ‘mash’ until hot, then spoon it onto two plates. Put the monkfish on top and sprinkle with the reserved crispy ginger sticks. Serve immediately with the grilled cherry tomatoes on the side.
    EGG MUFFINS
    (serves 2)
    6 eggs
    Coconut butter
    Filling (see below)
    Grease muffin trays with coconut butter (or olive oil), whisk eggs in a bowl, spoon a little filling into bottom of each muffin space and top with egg, then bake in a medium oven (150 C) for ten minutes.
    Fillings to try:
    • Sundriend tomato, chilli and paprika.
    • Beetroot and feta.
    • Roasted squash and sage.
    • Avocado, spinach, chives and basil.
    • Roasted peppers, paprika and parsley.


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