Posts Tagged ‘diet’

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Quitting Smoking and Nutrition

Monday, May 9th, 2011

Benefits of Quitting Smoking

Quitting smoking may well be the single most important thing you can do to improve your health, your body feels these benefits almost immediately.

  • After 20 minutes your blood pressure and pulse return to normal.
  • After 24 hours your lungs start to clear.
  • After 2 days your body is nicotine-free and your sense of taste and smell improve.
  • After 3 days you can breathe more easily, and your energy increases.
  • After 2 to 12 weeks, your circulation improves.
  • After 3 to 9 months coughs, wheezing and breathing improves.
  • After 1 year your heart attack risk is half that of a smoker.
  • After 10 years your lung cancer risk is half that of a smoker.

Irish Cancer Society (2011)

Will I Gain Weight if I Quit Smoking?

Not everyone gains weight when they stop smoking. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, don’t forget that you have quit smoking and taken a big step toward a healthier life.

How to Reduce Weight Gain After Quitting Smoking

Get regular moderate intensity physical activity. Regular physical activity may help you avoid large weight gains when you quit smoking. It may help you look and feel good, and fit into your clothes better. You will likely find that you can breathe easier during physical activity after you quit smoking. Try to get 30 minutes or more of moderate-intensity physical activity on most days of the week, preferably every day.

Diet Advice After Quitting Smoking

Having more high fat, sugary snacks and alcoholic drinks may lead to large weight gains when you quit smoking. The ideas below may help you make healthy eating and drinking choices as you quit smoking. 

  • Do not go too long without eating. Being very hungry can lead to less healthy food choices.
  • Eat enough at meal times to satisfy you.
  • Choose healthy snacks, such as fresh fruit or canned fruit in juice (not syrup), unsalted popcorn or fat-free yoghurt, when you are hungry between meals.
  • Do not deny yourself an occasional treat.

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Easter Eggs

Monday, April 25th, 2011

Easter time is here again and our thoughts turn to eggs. Here is some information on eggs of the healthier variety.

Eggs are a good source of protein and contain vitamins and minerals. They are also easy to prepare.

How many eggs?

There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. However, remember that it is important to eat a variety of foods each week to get the wide range of nutrients we need.

 

Eggs are a good source of:

  • protein
  • vitamin D
  • vitamin A
  • vitamin B2
  • iodine

 

Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal:

  • Spanish omelettes served with steamed vegetables or a salad.
  • Poached or scrambled eggs and baked beans served on wholegrain toast.
  • Boiled eggs chopped into a summer salad.

 

Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there is nothing wrong with having them occasionally. If you do want a fried egg, use oil that is high in unsaturated fat such as sunflower oil.

 

Eggs and cholesterol

Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease.

However, the cholesterol we get from our food – and this includes eggs – has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

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Low Fat Carrot Cake

Monday, April 11th, 2011

Ingredients

For the carrot cake:
150 g dark brown soft sugar
2 large eggs
120 ml sunflower oil
200 g wholemeal self-raising flour
1½ level teaspoons bicarbonate of soda
3 rounded teaspoons mixed spice
Grated zest 1 orange
Juice of half an orange
200 g carrots, peeled and coarsely grated
275 g chopped dates

For the topping:
250 g low fat soft cheese
20 g icing sugar
2 teaspoons vanilla extract
Grated zest of one orange
1 level teaspoon ground cinnamon

 

Method

Pre-heat the oven to 170°C.

Line the base of a deep non-stick square cake tin (measuring 8 x 8 inches) with greaseproof paper.

First beat together the sugar, eggs and oil in a bowl for a couple of minutes until smooth.

Now sift together the flour, bicarbonate of soda and the mixed spice into the bowl. Mix well and then fold in the orange zest, orange juice, dates and carrots.

Then pour the mixture into the tin and bake in the centre of the oven for 35 to 40 minutes. Once cooked, remove from the oven and leave to cool on the side.

To make the topping, mix the soft cheese, icing sugar, vanilla extract, orange zest and cinnamon together until light and fluffy. Cover the bowl with clingfilm and put in the fridge for a couple of hours to chill.

Once the cake has cooled, take it out of the tin and spread the topping over it. The cake has to be cold, otherwise the topping will start to melt.

Sprinkle with ground cinnamon and enjoy!

 

 

 

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Runner’s Diet

Monday, March 28th, 2011

Whether you have taken up running to lose weight, to improve fitness or to relieve stress, you will find that there are many benefits. When it comes to running, it is important to fill your body with a good quality diet that can help sustain your energy levels. It is important to eat a balanced diet that includes carbohydrate, protein and fat.

Carbohydrate

Carbohydrate foods help you maintain your energy during a run and they should be eaten both before and after. The highest quality carbohydrates are rich in fibre which helps to keep you feeling full. Carbohydrates to choose from include whole wheat pasta, potatoes, wholegrain rice and bread.

Protein

Protein is essential for muscle and satisfies hunger by providing a feeling of fullness. Quality sources of protein include skinless turkey and chicken, fish fillet, egg whites, low fat cheese, low fat yoghurt and skimmed/semi-skimmed milk.

Fat

While most runners are looking to cut out fat, it is important to remember that you need to include some fat in your diet. However, the fat should be of the healthy variety such as olive oil, unsalted nuts, avocados, sunflower seeds, light mayonnaise and fat-free salad dressings are good fat sources for runners.

 

In terms of an eating routine, it is better to eat smaller portions more often than larger portions three times a day. Also, remember to drink water regularly. Even if work or taking care of the kids makes breakfast a difficult time to sit down and eat, don’t go hungry. At the very least, eat some fruit on the move.

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What’s the difference between a dietitian and a nutritionist?

Monday, January 17th, 2011

Many people find it difficult to tell the difference between what a dietitian and a nutritionist does. Nutritional Concepts was founded by Sabrina Doyle who is herself from the Carlow/Kilkenny area to provide the latest diet and nutrition information in a professional, friendly and innovative way. Nutritional Concepts hopes that this blog entry will explain the differences and help you to decide which service suits your dietary needs best.

Dietitian

Definition: A dietitian is a health professional who has university qualifications consisting of a 4-year Bachelor Degree in Nutrition and Dietetics or a 3-year Science Degree followed by a Master Degree in Nutrition and Dietetics, including a certain period of practical training in different hospital and community settings. Some dietitians also further their knowledge and skills by pursuing various Specialist Dietetic qualifications. Dietitian is an expert in prescribing therapeutic nutrition.

Regulation: All qualified Dietitians should have met national/international standards for professional legislation. The title “Dietitian” is protected by law in many countries such as Canada, USA, Australia, UK and Ireland.

Work: Dietitians can translate the science of nutrition into everyday information about food. They also have special skills in translating medical decisions related to food and health to inform the general public. Dietitians can work in both the hospital and community. They may work with people who have special dietary needs, inform the general public about nutrition, evaluate and improve treatments and educate clients, doctors, nurses, health professionals and community groups. They undertake the practical application of nutrition with both individuals and population groups to promote well-being and to prevent nutrition related problems. They are also involved in the diagnoses and dietary treatment of many diseases, such as food allergies, kidney disease, diabetes, cancer, etc.

Your safety: Registered Dietitians are members of one or more professional bodies, and therefore they are held accountable for their conduct and the care they provide. Because of this, the reliability and safety of their professional advice and care are ensured.

Nutritionist

Definition and Regulation: A nutritionist is a non-accredited title that may apply to somebody who has done a short course in nutrition or who has given themselves this title. The term Nutritionist is not protected by law in almost all countries so people with different levels of and knowledge can call themselves a “Nutritionist”.

Work: There are also qualified nutritionists, who are people who have completed University Degrees in Food Science, Human Nutrition, Food and Nutrition, or Food Technology. They are also called Food Scientists. University qualified Nutritionists and Food Scientists normally work for food manufacturers, retailed businesses, in research and public health promotion. Some may work as Dietitian Assistants or Food Journalists. Nutritionists do not have any professional practical training, and therefore they should not be involved in the diagnosis and dietary treatment of any diseases.

Your safety: Since the title ‘nutritionist’ has been used by many unqualified people to describe their involvement in food and nutrition related practice, you should be careful when choosing a qualified nutritional professional.

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Shaping Up for the New Year

Tuesday, January 4th, 2011

Have you over indulged this Christmas? Although it is all part of the fun it usually leads to gaining a few extra pounds. Many people make the New Years resolution to start trying to lose weight and here are some tips to help you achieve this.

 

Where to start?

First of all, try not to be tempted by the fad diets that are out there. Even though you can lose weight on these short-term crash diets, the weight is less likely to stay off and you may end up putting on more weight than you started with. Instead look for small, simple changes you can make that will give slower results, but will last longer. In the end you will lose more weight, and even better, you will be able to keep it off.

• Try to limit the amount of foods that are high in fat and/or sugar and usually have few other nutrients.

• Make sure you are eating plenty of fruit and vegetables and wholegrain foods, which are high in fibre. A high fibre diet helps you to lose weight and you need 5 or more portions of fruit and vegetables everyday.

• Choose lean meat, fish and chicken and grill, boil or bake it instead of frying.

 

Exercise

Exercise is an essential part of a healthy lifestyle. It can help you to lose weight as well as helping to prevent diseases such as heart disease. We need about 30 minutes exercise, 5 days a week at a moderate intensity. This means you should feel warm and be breathing a little faster when you exercise (you should still be able to talk). Always remember to check with your doctor before you start an exercise program if you have not been active for some time or you are unwell.

 

Alcohol

Alcohol is high in calories and will make a big difference to your weight. Keep alcohol to sensible levels. Check out my blog entitled Alcohol and Units – What Does It All Mean? to recap what these limits are. However if you want to lose weight, drinking less than this will help.

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Keep Warm with Winter Soups

Monday, November 29th, 2010

Squash and chilli soup

  • 1 medium butternut squash, peeled and cut into 1” cubes
  • 1 onion, peeled and finely chopped
  • 1 red chilli, cored, deseeded and finely chopped
  • 1 tin coconut milk
  • Vegetable stock
  • Olive oil
  • Freshly ground salt and pepper

Sauté the squash, onion and chilli in a little oil for a few minutes then cover and leave over a low heat to sweat gently for 10 minutes. Add the coconut milk and enough stock to cover the vegetables. Bring to the boil and cover. Simmer gently for about 30 minutes or until the squash is tender. Season generously and whizz in a blender until smooth.

Bacon and lentil soup

  • 6 oz lentils
  • 2½ pints stock
  • 1 clove garlic, peeled and finely chopped
  • Freshly ground pepper
  • 7 oz bacon rashers, finely chopped
  • Small can tomatoes
  • 1 large onion, peeled and finely chopped
  • 1lb potatoes, peeled and diced
  • 2 tablespoons lemon juice

Wash the lentils before placing them in a saucepan with the stock, garlic, pepper, bacon, tomatoes and onion. Bring to the boil, cover and simmer gently for about 1 hour or until the lentils and bacon are soft. Add the potatoes and cook for another 20 minutes. Whizz in a blender. Add the lemon juice and check the seasoning. Serve hot garnished with crispy fried bacon or grated cheese.

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How much water should we be drinking?

Monday, November 1st, 2010

Water makes up about two-thirds of our body weight. Water is essential for the body to grow and maintain itself, as well as being involved in a number of bodily processes e.g. it helps get rid of waste and regulates temperature.

Water is lost from the body through urine and sweat. To stay healthy, you need to replace the fluids you lose by consuming them through your diet. If you don’t consume enough you can become dehydrated.

One of the first signs of dehydration is feeling thirsty. If you think you might not be getting enough fluids, check if you are showing any of these other common signs of dehydration:

  • headaches
  • confusion and irritability
  • lack of concentration and tiredness
  • dark coloured urine and not passing much when you go to the toilet

In climates such as Ireland, we should drink approximately 6 to 8 glasses of fluid every day to stop us getting dehydrated. In hotter climates the body needs more than this.

How to maintain fluid levels – 

  • Have a glass of water when you wake.
  • Regular drinks during the day – don’t forget that tea, coffee and juices can count.
  • Keep a bottle of water in your bag for convenience.
  • Get into the habit of having a glass of water with every meal.
  • The sensation of thirst is not triggered until you’re already dehydrated, so it’s important to drink before you get thirsty.
  • Increase your intake of fresh fruit and vegetables, as they too have a high water content.

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Supplements …. Too much of a good thing?

Monday, September 20th, 2010

In Ireland, one in four of us is taking a nutritional supplement (Food Safety Authority of Ireland, 2008), often to make up for what we feel is a lack in our normal diet, or because we feel generally run down, or to help fight off colds in the winter. But can they really make a difference?

Vitamins, minerals and trace elements are needed for your body to work properly. However, that does not mean that taking a supplement is necessarily going to be beneficial.

There is a variety of reasons why taking supplements is not as effective as you have been lead to believe, these include the following:

  • Intakes of vitamins and minerals can be taken in much larger amounts in pill form than would ever be managed from food alone, potentially leading to an ‘over-dose’ of a particular vitamin or mineral.
  • In general supplements do not work as well as nutrients obtained from food as they are not as biologically active; that means the body cannot use them as efficiently.

So as much as certain companies would like you to believe the bottom line is….
If you have a balanced diet, for most of us it shouldn’t be necessary to have vitamin and mineral supplements.

However if you really want to take a supplement keep to a one-a-day vitamin and mineral that provides no more than the daily recommended amounts and avoid taking supplements of single vitamins or minerals.

There are as ever some exceptions where due to pregnancy, certain medical conditions, gut surgery or restricted diets that a supplement will be recommended.

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What is BMI?

Monday, May 17th, 2010

OBESITY & WEIGHT LOSS

Most of us would admit to wanting to lose weight. Today’s lifestyle makes weight gain something of the norm.

Research shows that we all have different ways of losing weight, but when it comes to keeping weight off, there are three main factors which are common in those that succeed: regular weighing, a low-fat diet and regular exercise.

At Nutritional Concepts you will be given time to explore ways that would be suitable for you to lose weight. Your diet will be analysed in detail to ascertain your calorie intake and how you can make simple changes to your diet to reduce your energy intake without having to make unrealistic changes that you cannot maintain.

What is Body Mass Index (BMI)?

Doctors, nurses and other healthcare professionals around the world use BMI to determine whether a person is overweight or clinically obese. Obesity now affects 16 per cent of women and 20 per cent of men in Ireland, according to the North South Food Consumption Survey (2001).  A further 33 per cent of men and 46 per cent of men are overweight. This means they have a greater risk of developing heart disease, diabetes, stroke and certain cancers.

A significant drawback with BMI is that it doesn’t take into account a person’s body fat content which is an indicator of the risk of future health problems.

Adults and BMI

Your BMI is calculated by dividing your weight in kilograms by your height in metres squared. You can estimate your BMI using our calculator. The result you get is then classified into the following groups

Recommended BMI Chart
Underweight BMI less than 18.5
Ideal BMI 18.5 – 24.9
Overweight BMI 25 – 29.9
Obese – should lose weight BMI 30 – 39.9
Very obese – lose weight now BMI greater than 40

A BMI measurement is not as accurate if you’re an athlete or very muscular (muscle weighs more than fat) as this can push you into a higher BMI category even if you have a healthy level of body fat. It’s also not accurate for women who are pregnant or breastfeeding, or people who are frail.

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