Posts Tagged ‘drinking’

Strawberry and Banana Smoothie

Monday, July 2nd, 2012


1 banana

200ml low fat strawberry yoghurt

120ml low fat milk

120ml crushed ice


  1. Place all the ingredients in a blender or food processor.
  2. Blend for 30 seconds to a smooth, thick drink.
  3. Pour into a tall glass, add ice and strawberries to decorate if you wish.


How to Eat Your Way to Good Skin

Monday, January 30th, 2012

Golden rules to keep your skin looking youthful – the best way to do this is by choosing the right diet.

Eat your 5-a-day

Fruit and vegetables contain powerful antioxidants that help to protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. It is found in all fruit and vegetables but especially in citrus fruits, red peppers and kiwi fruit. Betacarotene, found in pumpkin, carrots, and sweet potatoes, and lutein, found in kale, papaya and spinach are also antioxidants.


Cut out crash diets

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too.


Stock up on selenium

This is also a powerful antioxidant – studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat brazil nuts, fish, shellfish and eggs.


Drink up

Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day – all fluids count towards your daily allowance, but water is the healthiest.


Don’t be afraid of fat

Good fats – the type found in avocados, nuts and seeds – provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple.


Zap up your zinc

Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, wholegrains, wheatgerm and shellfish.

Fibre in your Diet

Monday, February 14th, 2011

Fibre is found in foods which originate from plants, such as cereals, grains, seeds, pulses, fruit and vegetables. To increase the amount of fibre you eat, you need to have more of these types of food as part of your diet.

There are two types of fibre: soluble and insoluble.  Most foods contain a mixture of both.

It is a good idea to try to eat more fibre because most people in Ireland don’t have enough fibre in their diets. Insoluble fibre helps prevent constipation, and soluble fibre may help to reduce the amount of cholesterol in the blood.

Wholegrain varieties of starchy foods, such as wholemeal bread, wholegrain breakfast cereals, brown rice and wholegrain pasta, are particularly good sources of insoluble fibre.

Brussels sprouts, potatoes, cabbage, and carrots are all good sources of fibre, and so are beans and pulses, such as red kidney beans, baked beans, broad beans, butter beans, green beans, chickpeas, green lentils and black-eyed beans. Dried fruit – such as figs, apricots, prunes and dates – are also a good choice. Or try eating pears, apples, cranberries, avocados, pomegranates and blackberries.

When you have plenty of fibre in your diet, you need to make sure that you drink plenty of fluids – at least six to eight glasses a day. It is especially important to have plenty of water if you are constipated because fluids will help to keep things moving! If you get constipated a lot, talk to your GP.

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.

Alcohol and Units – What Does It All Mean?

Monday, June 28th, 2010

Dietitians may well encourage you to drink as little as possible, after all alcoholic drinks are usually full of calories, once you have one you tend to drink another and you can very quickly pile on the pounds!

However the official guidelines are -
Men are advised to drink no more than 3 to 4 units a day.
Women are advised to drink no more than 2 to 3 units a day.  

So what is a unit?  1 unit is equal to - 

  • ½ pint beer Alcohol
  • 1 glass wine
  • 1 measure of spirits

The government recommended safe limits are: 

  • Men 21 units per week
  • Women 14 units per week

The list below shows the number of units of alcohol in common drinks –  

A pint of ordinary strength lager 

(e.g. Heineken, Fosters) 

2 units 

A pint of strong lager 

(e.g. Stella Artois, Kronenbourg 1664) 

3 units 

A pint of ordinary strength cider 

(e.g. Bulmers, Cashels) 

2 units 

A pint of ordinary strength stout 

(e.g. Guiness, Murphys) 

2 units 

A 175ml glass of red or white wine 

Around 2 units 

A pub measure of spirits 

1 unit 

An alcopop 

(e.g. Smirnoff Ice, Bacardi Breezer, WKD) 

Around 1.5 units 


How do you change your drinking habits? 

  • Try to eat before you drink, so you won’t miss out on essential nutrients.
  • Try non-alcoholic drinks instead of alcohol.
  • Dilute alcoholic drinks with low calorie mixers or water.
  • Try drinking more slowly – take smaller sips and pace your drinking.
  • Refrain from drinking for 48 hours after a heavy drinking occasion.
  • Don’t snack while drinking alcohol, remember that eating crisps and nuts will add to the calories and fat you consume. Salty foods will make you thirstier.