X reasons why herbs are great for your health

One of our sage plants in full bloom on our allotment.

The term ‘herb’ describes a huge range of plants. A herb can be described as any plant with leaves, seeds, or flowers that are used for flavouring, as a food, in perfume, or as a medicine.

In botanical terms, a herb is any seed-bearing plant that does not have a woody stem and that dies down to the ground after flowering.

They’ve been a huge part of human medicine, diet, and culture for millennia, but many of their wonderful benefits have been forgotten in our modern world of heavily processed foods.

Let’s take a look at some of the key benefits of growing herbs and/or adding more of them into your diet:

Some flat-leaf parsley given to us by a lovely neighbour.

Nutrients

Probably the most obvious benefit of adding herbs into your diet is the vast abundance of health-giving nutrients that they provide. Herbs are amongst the highest antioxidant-containing foodstuffs on the planet. They’re also rich in other phytonutrients (plant goodies)!

Rosemary, for example, is a good source of ursolic acid, which has been shown in studies to shut down a substance in your body that increases inflammation and cell damage. Ginger and turmeric contain similarly helpful nutrients.

And it’s not just decreasing inflammation that herbs are helpful for. Here are some other great benefits that they can boast on their CV:

1. The high antioxidant levels can help to protect against ageing and heart disease.

2. Antioxidants and other nutrients like phytoestrogens may play a powerful role in your body’s ability to prevent cancers.

3. They help to keep your immune system strong and healthy.

4. They also have antibacterial and antimicrobial properties, meaning they can help to prevent infection and aid healing.

I’d say those were some pretty good reasons to add more herbs into your diet. But what else can they do?

Taste without the calories

When we want to add taste to our meals, it’s easy to reach for sauces, mayonnaise, and other dressings. And, whilst they can make your meals tasty, they’re often high in calories. Cooking with herbs or sprinkling them onto meat, fish, vegetables, and salads can give you powerful flavour with a lot fewer calories.

Herbs do, of course, still contain some calories (all foods do), but opting for herbs that are nutrient-rich without being energy-dense is a much healthier choice.

Taste without the salt

One of our other favourite go-to’s when it comes to flavour is salt. There’s nothing wrong with salt of course. It’s a good source of nutrients including sodium, which is essential in your body. But, too much sodium can increase the volume of water in your bloodstream and, over time, raise your blood pressure.

Herbs like rosemary, thyme, or spices like paprika (more on these another time) make great seasonings for meals and improve your health at the same time.

Aromatherapy

Herbs smell good. Wandering through your herb garden, or even just growing a few in pots on the windowsill, is a great way to give your nostrils a hug! The strong aroma of peppermint may help to fight nausea, and lavender is well known for its ability to help you relax and sleep better. Garlic can help in all sorts of ways, not least in fighting off vampires! ;-)

Recipes

Maybe I’ve got you thinking that you might want a few more herbs in your diet. If so, here are a few great recipes I’ve found on the web.

Allrecipes.com - a wide range of salads, sauces, pestos, and chutneys all made with herbs.

10 great herb recipes - something for everyone with mains, snacks, desserts and teas made from herbs.

Making the most of fresh herbs - I love the herbs in ice cubes idea here for extra flavour in your cool summer drinks!

Abstinence makes the heart grow fonder. Or does it?

Is it a good idea to give things up when you’re trying to be healthier?

There’s often a view that abstaining from things is bad - and can end up making you crave them more. People are told that if they give up chocolate, or caffeine, or sugar, that they may end up desiring it so much that the urge becomes uncontrollable and they end up gorging on it in huge excess. But, is that true?

I guess my answer is the same one that I would frequently give to new Personal Trainers when I was taking them through their courses and they’d have a question they wanted answering about some aspect of health and fitness…

‘It depends.’

Giving things up - foods, drinks, or other unhealthy habits can be both extremely helpful, and also a very bad idea. Let’s have a look at when it might be good to abstain completely, and when it might not.

Addiction

For people struggling with addictions - to alcohol, cigarettes, drugs, or gambling, giving up can be the only way to break the cycle. They have to adopt a zero tolerance policy, because for any of a number of reasons - some related to their personal circumstances, and others to the way their brain is wired, they are not able to exert any control over that particular habit. They cannot judge sensible levels, and so abstaining completely is the only safe way for them.

Whilst many of us will talk of being addicted to things - coffee, or sugar for example - unless it has exerted a terribly negative influence on our life, then we may not feel that total abstinence is the right choice for us.

Values

The most common example I can give of how values impact health behaviours is that of having children. Instantly, many mothers will go without all sorts of foods and drinks in an effort to ensure that their unborn baby is healthy. And you’ll frequently see both mums and dads packing up smoking completely once they learn they have a child on the way. They may have tried to quit a number of times before but, for some reason, they’ve never managed to make it stick. Until now.

Why? Because they suddenly have something that is vastly more important to them. Now it matters. The same sometimes happens when people are diagnosed with an illness, or a close friend or family member is. It doesn’t always work like this, but it’s still a powerful influencer.

That doesn’t mean that when people try to abstain from things they deem unhealthy, but fail, that they don’t think it’s important. The very fact that they’ve tried to give up means they must see the benefits of doing it to some degree. The challenge often lies in the fact that things aren’t black and white - we can see both benefits and drawbacks in a habit at the same time, and we can get stuck in the middle - giving up, starting again, giving up, relapsing, and so on. Here’s an example:

John wants to give up chocolate. He feels it would help him to have more energy in the long run, and there is a family history of type 2 diabetes, so he’s concerned for his long-term health. But, he works hard and a chocolate bar sometimes gives him a quick boost of energy when he needs it. He also loves the taste, and he sometimes has some chocolate in the evening as a reward after a hard day at work in a demanding job.

It’s easy to see here how John might decide to give up, but then slip back into old habits because he feels that chocolate gives him some important things.

Swaps

For people like John, a swap is often the best option, to ensure that he gets the benefits of giving up, whilst finding a healthier way to retain the benefits of the chocolate bar. Here’s how he might do it:

• Discover other ways to increase his energy levels during the day - maybe swapping chocolate for a quick 5-minute walk outside. Or he might choose to drink some water, or have a piece of fruit, or do some meditation, or have a cup of tea. T

• He might also make a list of things he really loves the taste of that he feels are healthier - natural yoghurt with raspberries, maybe even a simple swap to darker chocolate, or a homemade healthy energy bar.

It doesn’t have to be like for like i.e. food for food - just something that gives you the same feelings/benefits/rewards. The choices are endless, and it’s up to John to choose what’s best for him to feel like he’s moving in the right direction towards better health.

The swap is such a powerful choice because you’re still getting the thing you ultimately desired - energy. comfort, social interaction. I’ve frequently heard the latter as the reason people go out with colleagues for a fag break, or to the pub. If you can find a way to still get what you want, without resorting to the healthy habit, your brain will likely be very satisfied and refrain from trying to tempt you into old ways.

Your mindset

Finally, choosing to abstain or not will depend very much on how you view things. For example, I’ve worked with a number of clients who said they wouldn’t be able to reduce the amount of a certain food. If they were going to have a biscuit, they knew they’d end up eating the entire pack. Some people might choose to take a packet and split it into smaller portions, or share them with a friend. But this person knew they wouldn’t do that - so zero tolerance was the only way for them.

And it can work. In the same way that it works for the smokers and drinkers that we talked about earlier on. With foods, some clients find that they just stop thinking about them when they don’t have them, or sometimes that their taste preferences change completely, and when they do have some, they find it too sweet, or too strong, or just don’t like it anymore.

In summary

• Abstinence is a great tool if you feel you have an unhealthy addiction to something. In fact, with addiction, it’s frequently the only option.

• For most people, taking the time to work out what they like about the thing they’re trying to give up, and swapping it for something healthier that gives them the same, is a very good idea.

• Everyone is different. Don’t be afraid to try giving something up. If you find that you can’t, don’t worry about it - you’ve learned that it’s probably just not the right method for you. Try a swap instead. Whatever happens, keep trying. Remember , there is no failure, only feedback.

Zingy lemon squares

When life gives you lemons… bake something fresh and tasty!!

Ingredients (base)

• 175g plain flour

• 50g ground almonds

• 85g golden caster sugar

• 140g cold butter, diced

• 1tbsp milk

Ingredients (lemon topping)

• Zest 3 lemons, plus 200ml lemon juice (about 4 lemons)

• 3 eggs

• 200g golden caster sugar

• 25g self raising flour

Making the base:

1) Heat oven to 200c (180c fan/gas 6)

2) Line a square tin, ideally 21-22cm, with baking paper

3) Put the flour, ground almond and sugar in a bowl with the diced butter and rub with your hands until it resembles fine crumbs

4) Stir in the milk with a cutlery knife

5) Tip into the tin and press down evenly

6) Bake for 15 - 20 minutes until golden

Making the lemon topping:

1) Remove the tin and lower the oven to 180c (160c fan/gas 4)

2) Sieve the lemon juice into a bowl and add the eggs, sugar, flour and lemon zest. Whisk to combine

3 Pour over the base and then pop back in the oven for about 10-15 minutes until the top is set

4) Allow it to cool in the tin before removing and slicing into squares

5) Then make your favourite drink, tea, coffee or even a G&T and sit back and enjoy!!

Wild garlic hummus

Hummus is so easy to make from scratch and there are endless flavours to choose from.

If you love the taste and smell of garlic, you’ll be sure to enjoy making this recipe.

Wild garlic is in season right now and it’s so easy to forage; its vibrant, fresh and tastes amazing! You’ll find it in many British woodlands and whilst its smell will give it away, look for the long pointed green leaves and the white, star-shaped flowers. When picking, try to pull it right out of the ground without breaking off the small white bulbs. You can eat both the leaves and the bulbs but together they give great flavour.

It makes for a great afternoon snack, a tasty starter or a perfect dip to have with your tapas.

Ingredients

• 1 small handful of wild garlic

• 1 can of chickpeas

• 2 heaped tablespoons of tahini (or 1/4 cup olive oil)

• 1 tbsp lemon juice

• 1/2 tsp salt

• 1/2 tsp cumin

• 2 tbsp water

• 2 tbsp olive oil (if using tahini)

Hummus can be made with or without tahini, a paste made from toasted, ground sesame seeds. It will give your hummus a slightly nutty flavour and also adds smoothness to the texture. 

Hummus can be made just as easily without it though by using olive oil in its place. This recipe has the measurements for both. I very rarely have tahini in the cupboard and so I substitute with olive oil and its equally delicious!

Method

1) Wash your wild garlic well and let it drain

2) Chop the garlic finely, leaves and all

3) Add the chickpeas, tahini (or olive oil) lemon juice, salt, cumin, wild garlic and water to a food processor

4) Blend until smooth

5) If using tahini, add the 2 tablespoons of olive oil and blend again until creamy

6) Serve with your favourite bits like chopped carrot and toasted pitta, and try not to eat the whole lot in one go!

Old skool jam & coconut cake

Anyone else remembers the highlight of the school day being dinnertime, in particular the puddings? They were definitely my favourite and this one was the best of all - light, fluffy coconut cake topped with jam, sprinkles of coconut and served with lashings of custard?

This quick, easy recipe will hopefully bring back some nice memories, and even if not, it’ll give you a very nice cake to eat!

Ingredients (cake)

• 8oz caster sugar

• 8oz softened butter

• 8oz self-raising flour

• 4 large eggs

• 1/2 tsp vanilla extract

• 2oz desiccated coconut

• 1/2 teaspoon of baking powder

Ingredients (for the topping)

• Raspberry jam

• 2 tablespoons desiccated coconut

Method:

1) Cream together the sugar and butter

2) Add the eggs one by one and mix well

3) Add the vanilla

4) Add the coconut and gently fold in the flour

5) Grease/line a baking tin (approx 9x9 inches) add the cake mixture

6) Bake at 350f (180c/160c fan) for 40-45 minutes until an inserted knife comes out clear

7) Let the cake cool slightly, then spread the top with jam and sprinkle with the remaining coconut

8) Serve with lashings of hot custard!!

Lou's favourite - carrot cake

Whenever we’re out and about on an adventure - a walk or a bike ride, and we stop for tea and cake, it’s always a good bet that Lou will choose carrot cake if it’s on the menu. Turns out, she makes a pretty awesome one herself too, so here’s the recipe…

Ingredients (cake)

• 2 eggs

• 3/4 of a cup of oil (any type you prefer)

• 1 teaspoon of vanilla extract

• 1 cup of granulated sugar

• 1 1/2 cups of plain flour

• 1 teaspoon of baking powder

• 1 teaspoon of baking soda

• 1 teaspoon of cinnamon

• 1/4 teaspoon of nutmeg

• 1/4 teaspoon of ginger

• 1 1/2 cups of grated carrot

• 1/4 cup of walnuts (finely chopped)

Ingredients (lemon butter cream frosting)

• 1/3 cup of butter (at room temperature)

• 3 cups of icing sugar

• 3 tablespoons of lemon juice
  1 tsp grated lemon zest

Making the cake:

1) Add eggs, oil, vanilla and sugar to a large bowl, mix together and put to one side

2) In a separate bowl, whisk together the flour, baking powder, baking soda, cinnamon,
nutmeg and ginger then give it a stir
3) Pour the dry mixture into the wet mixture along with the grated carrots and mix until just
combined
4) Fold in the walnuts
5) Pour batter into a greased/floured round cake tin (9 inches by inches approx.)
6) Bake at 350f (180c/160c fan) for 40-45 minutes until an inserted knife comes out clean
8) Allow the cake to cool completely, then spread the frosting (see instructions below)
10) Slice and enjoy with a cuppa 🙂

Making the buttercream frosting:

1) Beat the butter, lemon zest and juice in a bowl
2) Gradually beat in the icing sugar until light and fluffy
3) Let it cool then spread on the cake

Chewy ginger oat biscuits

Looks like the mice got to this one before we could take a photo! ;-)

Here’s a simple, tasty recipe that Lou baked up this week. I can confirm that they are absolutely delicious and go very well with a cup of tea. I cannot however confirm who was responsible for the bite taken out of the biscuit in the picture above.

They’re by no means a health food but eaten sensibly we all know there’s always room for something tasty in a balanced diet. Happy baking!

Ingredients:

• 85 grams of porridge oats

• 100 grams of plain flour

• 100 grams of caster sugar

• 100 grams of melted butter

• 50 grams of chopped, crystallised ginger (you can use coconut instead if you prefer the flavour or just fancy some variety)

• 1 tablespoon of golden syrup

• 1 teaspoon of bicarbonate of soda

 Nutritional info (one biscuit):

• Calories - 118

• Carbs - 13g

•  Sugar - 6g

• Fat - 7g (from saturates 5g)

• Protein - 1g

• Fibre - 1g

How to bake:

1. Preheat the oven to 180c (fan oven 160c)/gas mark 4/

2. Put the oats, ginger (or coconut), flour and sugar into a bowl.

3.  Melt the butter in a pan or a microwave, then add the golden syrup

4. Add the bicarbonate of soda to the dry mix

5. Make a well in the middle of the dry ingredients, then pour in the butter and syrup; stir gently to incorporate all the ingredients

6. Scoop out a dessertspoonful of the mixture and place on a buttered baking sheet; repeat ensuring they are around 2.5cm/1inch apart to allow room for spreading.

7. Bake for 8-10 minutes or until golden brown

Prepare for plenty more recipes soon with the launch of balance club this week.

Portion control...seven simple tricks to get into the habit

How can I eat less? I’ve probably been asked this question more than any other in my twenty years in the fitness industry. In times gone by I’d have probably talked about the importance of counting calories, weighing food, measuring out portions etc, and whilst they’ll certainly work, there are other, quicker, niftier little tricks you can use to ensure you don’t over-indulge. Here are a few of my favourites, taken from a mixture of scientific studies, my own thoughts and tricks my clients have taught me over the years.

Share and share alike

When it comes to takeaways and eating out, you’ll often find yourself with a massive portion that you just can’t eat. Fish and chips is a prime example, you’re sure that they’ve illegally battered a whale and wrapped it in paper for you. Why not just order one portion between two? You can also use this technique in pubs and restaurants; have a main meal each but share starters or desserts. It sounds simple but it literally halves the calories you could have consumed if you’d gone it alone.

The only issue you may have is if you’re like this guy!

The Rule of 3

Here’s one for buffets and takeaways - real danger spots when it comes to portion control; choice means calories. There’s a large element of FOMO at work here, you really must try a bit of everything just in case it’s amazing. Chinese and Indian takeaways are also notorious - you always order too much and even if you can’t eat it all, you don’t want it to go to waste so you stuff in as much as possible before you’re literally ready to burst.

With the Rule of 3 this won’t happen - you simply limit yourself to just three choices. Your absolute favourite things maybe, or possibly three different options every time if you’re an adventurous soul.

Halve it

Do you always have two slices of toast? Do you butter both of sides of the bread when making a sandwich? For that matter, do you use two slices of bread to make the sandwich? If so, try going halves. One slice of toast, butter only one side of your sarnie, or even take on slice of bread, cut it in half and cut your portions and calories in the process. Equally, if you know you normally spoon yourself two portions of roasties with Sunday lunch or two scoops of ice cream with dessert, you can cut one of these in half instead.

This doesn’t need to be an extreme measure; it’s certainly not something to do at every meal but done at times when you know you normally over-indulge or for just one meal each day, it can gradually add up to an effective change.

Get stuffed

In a nice way I mean; healthier food choices are generally higher in fibre and therefore more filling. Snacking on carrot sticks before a carb-heavy dinner can help you feel fuller quicker and control your eating. Celery or pre-dinner salads have the same effect.

All of the suggestions so far work, but they require willpower. If you want to make it easier to eat less, you can physically alter your eating environment using the following tips.

Is it small, or just far, far away?

Those of you’ve followed balance for a while know I’m a big fan of this one - it’s known as the Delboeuf Illusion. It’s all about perception; in much the same way that Dougall is confused about the proximity of the livestock in Father Ted.

Take a look at the image below from my book The Complete Guide to Weight Loss - which of the inner circles is the biggest?

If you’ve seen it before, you’ll know they’re the same size; if not that may come as something of a surprise. Even when you do know, it takes effort for your brain to overrule your eyes - the one on the left clearly looks bigger. The (apparent) size of the inner circle is directly related to the size of the larger outer one; the smaller the outer circle the bigger the one in the centre appears.

When it comes to plate and bowl size, this works wonders for making you feel full. Food tends to pile up when you use smaller china, also giving the appearance that there is more. And when you think there’s more, you feel full more quickly - downsize your plates and downsize your appetite.

Split it up

How often do you open a large bag of crisps, have a few, feel satisfied and put the rest away for another day? What about sweets? Biscuits? Or anything that comes in large portions for that matter. The human brain is incredibly poor at judging how many calories you have actually eaten - we all like to believe that we can total up how much we’ve had as we go along, stopping when we’re full. The reality is that we eat what’s there; maybe it’s still harking back to a time when if we had an opportunity to gorge, we took it, unsure when we might have that possibility again.

So what’s the solution? We have to prepare our food in such a way that it is much harder to eat more - portion things out into tupperware tubs or bags, buy smaller packets or multi-packs where at least the items are separately wrapped. You’re less likely to eat six small packets of crisps in one sitting than you are to much down a giant sharer bag. Having to stop and open a new packet acts as a natural pause; time to consider your choices. We also tend to naturally assume that if something is wrapped in its own packet then by default that is a sensible portion to consume.

Make it inconvenient

Want to eat less of something? Place it on a higher shelf, put it at the back of the cupboard or fridge, pop it in a drawer at work, better still, a lockable one and then place the key on the other side of the room. Use the method I mentioned above of individually wrapping foods so that it requires more effort on your part to get at it.

Studies have shown that people will eat considerably less peanuts when they come in their natural ‘monkey nut’ form with shells still on, compared to when they’re covered in shelled, covered in salt and conveniently placed in a giant bag for you. Usually laziness is a problem when it comes to weight control but here you can use it to your advantage to reduce your portion sizes.

You’ll have your own tools and techniques for controlling how much you eat; please do share them in the comments below to help others find their balance.

Souper duper soups

Soup is a classic part of a balanced diet; warming on a cold day, a great way of feeling full whilst keeping the calories under control and an opportunity to pack in an abundance of fruit, vegetables and nutrients.

Soup in fact is unique when it comes to helping stave off hunger - generally solid foods are consider more satiating (filling) than liquids but soup is the exception. In a range of studies it seems to curb appetite to the same level as eating solid foods. It’s thought that our perception of soups as hearty and filling may be responsible for this, but however it works, it’s a great reason to enjoy a bowl.

Here are three of our favourite recipes; all incredibly simple but ‘souper’ tasty!

Carrot & Lentil Soup

Prep time: 15 mins

Cook time: 30 mins

Calories per serving: 100

Servings: 4-6 (depending on who’s eating it!)

Ingredients:

• 150g dried red lentils

• 600g Carrots chopped

• 1-litre water

• 2 x veg stock cubes

• Optional seasoning: Cumin, chilli, chipotle, coriander, black pepper, salt

Method

1) In a large pan add 1 litre of water and 2 veg stock cubes and bring to the boil

2) Add carrots and lentils and any seasoning you wish

3) Simmer for around 25 mins or until carrots and lentils are cooked

4) Allow to cool slightly and blend until smooth, then serve.

Creamy Tomato & Basil 

Prep time: 10 mins

Cook time: 10 mins

Calories per serve: 80

Servings: 4-6

Method:

1) In a large saucepan add olive oil and sauté garlic and onions until lightly browned, then add the canned tomatoes

2) Add the whole tomatoes one at a time, breaking them up by squeezing them as you put them in the pan. Give it a good stir

3) Add the chicken stock, salt, pepper and sugar and allow to cook for 10 mins, stirring occasionally

4) Once cooked for 10 mins, reduce the heat to low and stir in cream and chopped basil, simmer for a few minutes and serve!

5) Optional topping, add parmesan or even an optional tasty side of a toasted cheese
sandwich. Soup and a sandwich - mmmm what's not to love!!

Ingredients:

• 4 cloves garlic

• 2 tbsp chopped white onion

• 2 tbsp olive oil

• 2 cans chopped tomatoes

• 400g whole tomatoes

• 2 cups chicken (or vegetable) stock 

• 1 tsp sugar

• 1 tsp salt

• 1/2 tsp black pepper

• 1/3 cup heavy cream 

• 4 tbsp fresh basil

• Parmesan cheese (optional

Hearty Pasta Soup

Ingredients:

• 1 tbsp olive oil

• 2 carrots

• 1 large onion, chopped 

• 1 litre veg stock

• 200g mixed peas / beans 

• 400g can chopped tomatoes

• 250g pack fresh filled tortellini (your choice
  of flavour) 

• Parmesan (optional)

• Seasoning of choice, salt, pepper, garlic

Method:

1) Heat oil in a pan

2) Fry onions and add carrots until they start to soften

3) Add the vegetable stock and tomatoes and simmer for 10 minutes

4) Add the peas and beans (or any other veg) and cook for another 5 mins

5) Once the veg is tender add the tortellini and return to the boil for 2-5 mins until the pasta is cooked 

6) Season and sprinkle with parmesan

7) Optional garlic bread on the side

Flipping brilliant pancake ideas

Here’s a whole load of inspiration for your pancake day…we’ve got something for every meal, savoury, desserts, gluten free, vegan and even boozy! A nice balance of healthy and tasty, so enjoy.

Breakfast ideas

• The North American Contintental - straightforward thick pancakes topped with bacon, maple syrup and blueberries

• Expresso pancakes with Nutella - mix an espresso shot (you can use normal ground coffee with water if you prefer) into the pancake batter mix, then top with Nutella once ready

• Eggs Benedict pancakes - top plain pancakes with thick-cut ham, spinach, a poached egg and readymade Hollandaise sauce (or you can make your own in about ten minutes)

Vegan and gluten free options

You can swap out traditional flour for buckwheat flour to make your pancakes gluten free. For a vegan option, use coconut oil and almond milk (there are loads of other oils you can use - olive, avocado or any vegetable or seed oils, and you can swap almond milk for soya, oat or rice). Try topping your pancakes with banana, maple syrup, berries, vegan chocolate chips or plant-based yoghurt.

How do you like yours? Thin and crispy crepes…

or thick and fluffy American style?

Lunchtime pancakes

• Tuna mayo and spinach - make thin pancakes and fill with the tuna mayo and spinach before rolling up

• Cheese and ham - the pancake equivalent of a toastie, perfect for days when the weather is horrid

• Vege protein pancakes - buckwheat is a good source of protein, so after you’ve made your pancakes, fill with the buckwheat, some rocket and some sliced cherry tomatoes (or salsa for added zing).

Savoury options

• Parsnip pancakes - roast some parsnips, mash them thoroughly and add to the batter mix. Serve with a honey and mustard dressing

• Quesadilla pancakes - fill plain pancakes with either mince or soya, roll up, cover with grated cheese then bake in the oven until the cheese is golden brown

• Butternut squash, goats cheese and rosemary pancakes - dice and sprinkle the squash with rosemary then roast for 20 minutes; you can crumble on the goats cheese for the last few minutes to warm it or add cold to the pancakes

Dessert options

For something a little more luxurious, why not try…

• Blueberry cheesecake pancakes - mix cream cheese into your batter mix and then serve topped with blueberries

• Cinammon crepes - stir the cinnamon into your batter and then make them thin and crispy before serving with the nut butter of your choice, some sliced banana and raspberries

• Lemon and sugar - no pancake list is complete without the ultimate traditional pancakes; you can use real lemons or Jif!

Boozy alternatives

Last but not least, here’s some inspiration if you fancy a pancake nightcap…

• Espresso Martini pancakes - mix espresso, sugar and coffee liqueur to make a syrup, whilst separately mixing vodka, mascarpone, yoghurt and icing sugar to form a cream. Dollop the cream onto plain pancakes and drizzle on the syrup

• Baileys Cream pancakes - mix Baileys and some thick double cream and whisk together thoroughly; once served top with a little more Baileys for good measure

• G&T pancakes - make a syrup by mixing a G&T, lemon juice and sugar, reducing down until nice and sticky. Pour another G&T into your batter mix and whisk until smooth. Once served, grate lemon zest over the top for an added touch.

Whatever you choose; healthy, tasty, main or dessert, make them with love and enjoy.

Use your loaf

Lou’s lovely no need to knead fruit bread

There’s no denying, fruit and bread go together like Torville and Dean, Morecambe and Wise, Ant and Dec even. Delicious sliced fresh off the loaf, made into a sandwich with vintage cheddar wedged between or simply toasted with a little butter…or my favourite, peanut butter.

Time to prepare:

15 minutes to put together, prove overnight and then 45 minutes in the oven

Nutritional highlights:

• Walnuts are rich in polyunsaturated fats, including alpha-linolenic acid, one of those wonderful Omega 3s. They pack a decent amount of protein and the phytonutrients (plant goodies) beta-carotene (vitamin A), lutein and zeaxanthin, plus fibre and a host of antioxidants. They’ve been linked to better heart, brain, bone and digestive health, improved mood, energy, weight management and reduced inflammation

• Dried cranberries and apricots are a good source of dietary fibre, important for healthy digestion and helping increase feelings of fullness. The apricots are also rich in potassium that helps regulate fluid levels in your body, iron (important for blood cells and oxygen carrying), plus more vitamin A and antioxidants to keep your immune system strong

Ingredients:

• 350g plain flour

• 1/2 teaspoon instant yeast

• 30g chopped walnuts

• 135g dried cranberries & apricots (or mixed currants
  of your choice)

• 85g agave or liquid honey, plus a little extra for brushing on after baking

• 375ml water at room temperature

• Dutch oven (a thick metal or ceramic pot with a lid that seals it completely)

1. Add the flour to a large mixing bowl. Add yeast to one side of the bowl, and the salt to the other side

2. Stir the yeast into the flour on its side of the bowl and then stir the salt into its side. This will prevent the salt mixing directly with the yeast. Then give the whole mixture a good stir until everything is combined

3. Add the dried fruit and walnuts and stir until it’s coated and distributed evenly

4. Measure the water, make sure it is room temperature; water that is too cold or warm can kill the yeast and prevent the bread from rising

5. Add the agave to the water and stir until combined

6. Pour the water into the flour and mix until combined; the dough will be rough and sticky. There’s no need to kneed this dough, just give it a good mix

7. Cover the bowl with plastic wrap, leaving enough space for the dough to double in size. Put the bowl in a warm place to let it rise, proving for 12-18 hours

8. After proving, grab your dough and some grease-proof paper. Dust both the paper and your hands with flour, then scrape the dough out of the bowl onto the paper. It will still be sticky and look a little rustic.  Shape into a circular loaf on the paper, trying to handle the dough as little as possible to avoid it deflating

9. Sprinkle with flour and cover loosely with plastic wrap to let it rise again, this time just for 45 minutes

10. Pre-heat the oven to 210 fan/gas mark 8; put the Dutch oven in the top to warm up

11. After rising, remove the plastic wrap and trim around the grease proof paper as close to the dough as possible

12. Remove the Dutch oven and transfer the dough into the pot as carefully as possible. Place the lid on the pot and return to the oven for 30 minutes; do not take the lid off in this time. After half an hour,
remove the lid and cook for a further 15 minutes

13. Remove the pot and transfer the bread
to a wire rack to cool. Brush a little extra agave on top of the bread if you fancy it

14. Resist cutting into the bread until it’s
pretty much cooled. The bread continues to bake on the inside even after it’s been removed from the oven

15. Enjoy

Five saucy strategies

Flavour is hugely important to us when it comes to food. So often I’ve heard clients say that they’d like to eat more healthily but they’re worried that this means eating bland food and taking up an eating routine that they can’t sustain.

And when it comes to eating more healthily, many diets will encourage you to ditch the sauce and dips. It’s not bad advice in the sense that they are often the source (pun very much intended) of many additional calories. As you know though, the balance mentality is that being healthier doesn’t have to require living a monastic lifestyle, banishing all of your food pleasures permanently.

Here are a few strategies that can help you reduce your calorie intake from sauces and dips in a more balanced way…

1) Have the ones you love

An increased amount of choice leads to an increased calorie intake. Think ‘all you can eat’ buffets, pic n mix, or mezze platters and you get the idea. Our brains are terrible at counting the calories we’re consuming and if we’re given a choice, we don’t like to miss out, so we choose EVERYTHING.

Pick your absolute favourite sauce or dip and make sure that’ all you have available in your cupboards. Without even trying, you’ll decrease your calorie intake.

2) Are you eating it just out of habit?

Routines can be both helpful and unhelpful. Do you automatically reach for the sauce when you eat out, or do you always order a sharer starter with lots of dips? Do you always buy the biggest back of Doritos and a range of dips every time your friends come round? Analyse your eating habits and see if there are any times or places where you’re overdoing it and make a plan to overcome it in future. If you can’t think of anything, track your eating for a week or two and you’ll likely uncover some times when you could go easy on the condiments.

3) Plan your portions

As I mentioned earlier, we’re very bad at knowing how much of something we’ve had. In a study of people’s eating behaviours in a restaurant, Brian Wansink monitored how much of the free bread put on the table people consumed. They watched them via CCTV and afterwards, surveyed restaurant goers to ask how much food they had consumed. Over ten per cent of those who’d eaten some of the free bread didn’t even remember doing so!

So let’s relate this back to you. You place your dinner on the table and take the entire bottle of sauce with you. Whilst you’re eating, you chat away with your family or friends and don’t notice your hand automatically reaching for the bottle to add more sauce to your plate three or four times throughout your meal. Maybe you eat whilst looking at your phone or watching TV; your mind is distracted and the Ketchup or Reggae Reggae just slips in unnoticed.

Now I could tell you to always be conscious of exactly what you’re eating, but life doesn’t work like that. You can however put strategies in place to eat less without even trying. You could always eat at the dinner table, away from your phone or the Gogglebox, you could put some sauce on your plate and then put it back into the fridge before you sit down to munch, or you could steal a few of those little sachets of sauce when you eat out and limit yourself to one or two with your meal.

4) Don’t have it in the house

If you can’t trust yourself to control your portions, don’t. Make sure you never have the dips and sauces at home and then you’ll only be able to have them when you’re eating out.

5) Spice it up a bit

Sauce isn’t the only thing that can add flavour to your meals. Maybe swap it out for a spoonful of your favourite spice or some fresh or ground herbs. Whilst they still contain calories, they tend to pack a punch and so you only need small amounts to ramp up the flavour in your food.

Hopefully there’s an idea here you could try, or maybe it’s inspired you to come up with a plan of your own. Either way, as ever choose one small step to do and help yourself find a little better balance.

The 52 habits of balance

Part 2: eat

Last week I introduced you to the 15 habits that make up the think element of balance.

This time I’m going to give you a taste (pun very much intended) of the food and drink habits that I work on with my clients, highlighting seven I’d term ‘big rocks’, major behaviours to focus on. Some of them are about things you might want to do more often, whilst others are about things to consider doing less frequently.

Nothing is considered ‘good’ or ‘bad’, only better or worse. No foods are banned and you certainly shouldn’t feel guilty if you’re not perfectly balanced for all of the habits…very few people are (myself included).

So let’s go, score each habit and then afterwards, pick one that you feel you can work on to improve your balance.

Habit 1: Get your 5-a-day

Whilst there’s debate about how many portions of fruit and veg you should have, there’s good evidence that your health improves the more you get. Aim for a minimum of five portions a day, and get a good variety of types and colours over time.

Score:

1 point if you rarely eat fruit or veg at present

3 points if you often get close or sometimes you get your five, sometimes you don’t

5 points if you’re diet is always the colours of the rainbow

Habit 2: Go nuts and get a little seedy

Nuts and seeds provide a wealth of nutrients; protein, fibre and a wide range of vitamins, minerals and antioxidants. Recommendations suggest we should have at least 1-2 handfuls every day.

Score:

1 point if you rarely eat nuts or seeds at present

3 points if you do so occasionally

5 points if nuts and seeds are a staple in your diet

Habit 3: Get the oh so mega Omega3

The essential fats found in high quantities in oily fish as well as flax and chia seeds, walnuts and soya beans, are as their name suggests, vital to your health. Healthy fats help to strengthen your immune system, prevent inflammation and help your brain to function at its best. We should aim to get at least 2 portions of fish every week with at least one of them being an oily fish like salmon, mackerel, herring or sardines.

Score:

1 point if you rarely eat fish, seeds or soya produce

3 points if you get one portion a week or don’t consistently have two

5 points if you regularly have two or more portions of fish a week or get your Omega 3 from alternative sources

Habit 4: Munch your wholegrains

Providing you with slow-release energy and plenty of fibre, wholegrains have been shown to keep your heart healthy, lower your cholesterol, look after your digestive system and help with weight management. An easy way to ensure you get the right amount is to aim for 6-8 cupped handfuls each day. That can include breakfast cereals, bread, rice, pasta, couscous, quinoa and other grains.

Score:

1 point if you rarely consume wholegrains

3 points if you have better and worse days or you have some every day but don’t hit the required portions

5 points if you regularly get your 6-8 portions a day

Habit 5: Daily dairy & alternatives

You’ll get plenty fo great things from dairy or alternatives like soya and alternative milks; protein, healthy fats, vitamin D, calcium and lots of other micronutrients. Research links them to better weight management, healthier bones and teeth, lower blood pressure and gut health. Aim for 3 portions a day, with a portion of milk or yoghurt the size of a clenched fist, and cheese equivalent to two thumbs.

Score:

1 point if you rarely get your daily dairy

3 points if you get some or hit your 3 portions on a few days each week

5 points if you’re king or queen of the dairy (or alternatives)

Habit 6: Hydrate and feel great

We all know we need to drink enough water. It makes up around half of your body and you’ll find it in every cell you possess. Figures vary on how much you need, with the average being around 1.6 litres for women and 2 litres for men, but food can contribute and exercise, age and environment can affect your needs. The easiest way to know you’re well hydrated is to check your pee colour. It should be light or straw-coloured; if it’s darker that suggests you’re dehydrated.

Score:

1 point if you know you don’t drink enough and your pee looks like Guinness

3 points if sometimes you’re well hydrated but not always

5 points if your water-bottle is like an extension of your arm

Habit 7: Alcohol

Some studies suggest that in small quantities there may well be cardiovascular health benefits but there’s much debate about this. What we do know for sure is that there’s no harm in not drinking and there’s definitely harm from having too much. A few years ago the guidelines were altered to be a maximum of 14 units per week for men and women, spread over the week with a few drink-free days.

14 units is roughly:

• 6 small glasses of wine

• 6 pints of standard strength beer

• 5 pints of standard strength cider

• 14 single shots of spirits

Score:

1 point if you are often over the 14 units per week, tend to drink lots in one go or rarely have drink-free days

3 points if you have better and worse weeks

5 points if you consistently meet the guidelines

How did you do?

Add up your scores, what was your total?

7-16: Out of balance at the moment

17-26: On the way to balance

27-35: Well balanced

Whatever you scored, if you feel there’s room for improvement and you’d like to do something about it, write down your answers to the following questions…

1) What is the one habit you’d like to work on?

2) What could you do to achieve that? List all the ideas you can think of, no matter what they are.

3) Pick your favourite three methods and number them 1, 2 and 3 in order of preference. This week, try method 1 and see how it goes. If it works then great, if it doesn’t, you have a ready-made back-up plan.

You know me by now; change is challenging and it requires a little effort on our part. Just by working through this you’ve shown you want to do something so good work. Give it a go and slowly work towards a better balance for you, it’s all about turning those behaviours into habits over time.

Welcome to the new Weekly Wellbeing Challenge

I’ve been doing lots of reading recently around the psychology of change; what it is that motivates us to do things differently. One thing that consistently comes up is competition.

I shared an article on a scientific study on this very subject this morning on the balance Facebook page. The authors of the study created an 11-week exercise programme and split the participants into either competitive or supported groups. Amazingly, those in the competition groups had a 90% higher attendance rate, a huge difference.

This got me thinking that maybe I could set you all some challenges each week where you could compete against yourself, or others if you wish. Here’s the first…

The Fruit & Veg Alphabet

Below are 26 fruits and vegetables, starting with every letter of the alphabet (I’ve had to be inventive with certain letters).

Your challenge for the week ahead is simple; see how many of these you can eat:

Apple

Banana

Carrot

Dates

Eggplant (American name for an aubergine)

Fennel

Grapes

Haricot beans (baked beans are allowed)

Iceberg lettuce

Jerusalem artichoke

Kiwi fruit

Leek

Mushroom

Nuts (yes, they are actually fruits!)

Olives

Peas

Quince

Raisins

Satsuma

Tomato

Ugli fruit

Vine leaves

Watermelon

Xingzi (I’m cheating here but this is a Chinese word for the apricot)

Yams 

Zucchini (courgette)

Here’s how the scoring works:

0-7: There’s definitely room for improvement

8-14: You’re on the way to balance

15-20: You’ve balanced your week well

21 or more: You’re a master of balance

By getting as many of these fruits and vegetables into your diet as you can, you’re providing yourself with a wide range of vitamins, minerals, antioxidants and other brilliant nutrients. Hitting your 5-a-day might just reduce your risk of heart disease and strokes by as much as 20-25% compared to those eating less than 3 portions. That plus a review of the research into fruit and vegetable consumption found that those with higher intakes potentially decreased their risk of gut health problems, constipation, high blood pressure, high cholesterol and free radical damage to the blood vessels, osteoporosis, blood sugar imbalances, eye damage, respiratory disease, mental health problems and weight gain…pretty good stuff then!

I’ll be sharing my progress on Facebook across the week so please do join in and let us know how you’re getting on and share any hints and tips you have to get more fruit and veg into your diet.

Good luck!

The best afternoon tea recipes on the web

Photo courtesy of Angello Lopez on Unsplash

The tradition of afternoon tea first began in the mid-19th century, when Anna, the seventh Duchess of Bedford found herself always hungry between her mid-day lunch and fashionably late dinners. She began to request sandwiches and cakes as a late afternoon snack and then started to invite friends to join her for this novel event. The idea spread through fashionable society, a new meal was born and its popularity has continued to grow to the present day.

In honour of this great British tradition, it's National Afternoon Tea week this week, so we thought we'd share a nice selection of recipes from the web to help you enjoy it to the full. Just remember to only do it once in a while; stopping work for an hour at 4pm every day for sandwiches, cakes, scones and tea probably isn't going to go down too well with your boss, and it'll likely be even worse for your waistline.

Tasty recipes

The ever wonderful Jamie Oliver has a host of recipes for afternoon tea here. Everything from cakes, buns, muffins and biscuits through to savoury treats like scotch eggs and breads.

This selection of recipes will leave you drooling, with a wide range of interesting ingredients, flavours and textures on offer to really mix up your diet.

And for those of you with a sweet tooth, why not try these Pimms scones from BBC Good Food, or this chunky apple, raisin, walnut and cider cake from delicious magazine.

Healthy options

If you fancy a more savoury scone, this cheese and pickled celery option from Great British Chefs may be more your thing.

You may of course want to put on a fancy spread, maybe the queen is coming to visit, or your mother-in-law! Whoever it is you're keen to impress, here are a few options fit for royalty:

• try these fancy salmon sandwich stacks from Good Housekeeping magazine

• or this range of healthy afternoon tea recipes designed for a queen from Body and Soul

Twinings tea also have some helpful tips on how to stay balanced whilst indulging in a few of your favourite treats.

Whatever you choose, remember the golden rules, keep it balanced and enjoy it to the full!

Having your cake and eating it...the psychology of portion control

If you know that yousometimes eat more than you need, here are some simple tips to help you control the size of your portions...

Portion it out first

A famous scientific study gave movie-goers a small or large portion of popcorn to enjoy whilst watching their film. Half of them received fresh popcorn whilst the other half received a bucket full of old, stale and bad tasting popcorn. What the researchers found was that both groups ate more when given the larger portion, even though those who ate the stale stuff found they didn't like it!

The message...as humans we're wired to eat what is there. Maybe it's something to do with our genetics when food was scare, maybe it's just that if we're distracted doing something else we continue to eat unconsciously. Whatever the reason, the message is clear; prepare your portions carefully. Rather than take the whole packet of nuts to work, pop some into Tupperware and leave the rest at home, rather than have the entire jumbo bag of crisps next to you on Friday evening, pour a few into a bowl. You'll often find your can't be bothered to get up to go and get some more.

Out of sight, out of mind

The food science expert, Brian Wansink, has carried out numerous studies on human behaviour and eating. He's noted that people tend to eat less chicken wings in a restaurant if the waiter leaves the plate of bones on the table rather than continuously taking them away, that if a bowl of soup keep refilling, people will continue to eat from it and that leaner individuals tend to sit facing away from an all-you-can-eat buffet. 

Here are a few things you can try to put this research to good use:

• Put the treats away and make the fruit bowl clearly visible. Wansink notes that people will eat what they see, so having the biscuit tin on show continuously puts the idea of eating biscuits into your brain.

• If you've cooked too much, rather than put it on the table and tempt yourself into finishing it off, put it in some Tupperware and have it for lunch tomorrow or freeze it for a rainy night if you can

• Make it as difficult as possible to access those treats. Wrap them up, put them inside a box in another box, lock them away, whatever makes it a pain to actually go and get them

• Better still, choose your shopping carefully. It's been shown that on average, almost 75% of the food we eat comes from that which we have at home. That means if you don't have the worse choices there, you're much less likely to consume them.

Recognise the danger times and places

Lots of behavioural research in many different contexts shows that people who plan ahead tend to be more successful in what they're doing. The same is true in this instance; spend some time identifying when and where you're likely to go off the rails and build a plan to either avoid or cope with these situations. Planning prevents poor portion performance! ;-) 

Use smaller plates

I've mentioned this one numerous times before but it's worth revisiting. The same amount of food on a smaller plate appears more filling to the eye, or brain I should say. It's known as the Delboeuf illusion and it really works.

This picture, from my book, The Complete Guide to Weight Loss, shows how a larger plate (the black bit), can make a portion of food (the blue bit), appear smaller and therefore less filling.

Remind yourself of your goals

People will work harder to achieve things that are more important to them. Firstly, make sure you've set yourself a goal that you REALLY want to achieve, one that has a powerful WHY behind it. Sometimes though, that's still not enough; life is busy and stressful and so it can be easy to be distracted from your targets and end up doing things you know won't help.

For this reason, it's important to do what you can to keep your goals and the powerful reasons for them at the forefront of your mind. Write or print them out and stick them on the fridge, on your desk, the dashboard of your car, or use a photo of them as your phone screensaver. It might make the difference in those moments of weakness.

Refreshing foods and drinks for hot summer days

I heard this week that the sun has been shining continuously for over 50 days here in the UK and us Brits struggle to cope with all those powerful rays, we're just not used to it.

If you're feeling a little hot under the collar, here are six great foods and drinks to help cool you down...

1) Gazpacho soup

Most of us associate soup with cold winter days, but not the Andalucians from Spain. Gazpacho is best served chilled and packs in plenty of nutrients whilst also helping to cub hunger with its high water content, which also helps to cool you down.

Try Gordon Ramsay's recipe to make your own.

 3) Salads

The end of June bought a warning of lettuce shortages in the UK caused by high demand and wilting crops in the hot weather. 18 million lettuces were sold that week alone.

Salads are a popular choice as temperatures soar as many find their desire to eat hotter foods waning, or maybe its the lack of desire to stand in a hot kitchen. 

The choices are endless with so many possible ingredients and flavours to choose from; you can add fruits, vegetables, grains, meats, fish, cheese, tofu, nuts, seeds or whatever takes your fancy.

Here's a super-tasty take on the British classic, the Ploughman's, coming in at only 400 calories.

5) Spicy food

It may surprise you to learn that hot food and drink actually helps to cool you down. That's because the heat produced leads you to sweat and as the air catches the droplets, it cools you down. It's essentially your built in air conditioning system. Here's how it works with a hot drink like a tea.

2) Iced tea

Another one that us Brits find strange; surely it should be served piping hot? Not in the USA, where 85% of teas consumed are served cold. Click here for Twinings top ten iced tea recipes. 

4) Melon

Rich in water, melon is light, rich in antioxidants and a great low-calorie snack. In fact, watermelon has over 90 grams of water per 100 grams, hence the name. Just don't eat it like this guy

6) Water

Dehydration increases heat storage in your body and decreases your ability to tolerate heat. Staying hydrated with water, squash, milk, herbal and fruit teas or fruit juice mixed with water is therefore essential to help you keep your cool.

Developing better relationships with food

If I could achieve just one thing for my clients, it would be to help them to enjoy a better relationship with food. It can be such a wonderful thing, so good for us and with so many tastes and textures to enjoy. It’s difficult though as there’s so much media coverage around food these days, what’s ‘good’ and ‘bad’ for us, what we ‘should’ and ‘must not’ eat. Then there’s the pressures of society to look a certain way, the quest for the body beautiful and the insecurities brought about by seeing other’s ‘wonderfully perfect’ lives through the filter of social media.

What follows are some things to consider when looking to improve your relationship with food. This is not designed to help if you feel or know that you have an eating disorder. In this instance, you should seek medical help as your health is at risk in the long term. Instead, it’s targeted at the largely unrecognised group in the community who have ‘disordered eating’; you have a poor, negative relationship with food which can strongly impact your mood, making you stressed about food choices and often guilty afterwards and lead to an unbalanced approach to what you eat and drink.

1)        Recognise that you must eat and drink

We must have food and water. Without them, we cannot survive. This means that far from being bad for us, they’re the stuff of life. This makes them very different from things like alcohol or cigarettes, where we may look to quit completely. Accept food and drink as an essential and inevitable part of your life and work to better your relationship with it from there.

2)        Understand that no single food is ‘good’ or ‘bad’

So often you’ll hear that this is bad for you and this is good for you, but the reality is that no food or drink is either when consumed as a one-off, then it’s just food. Things become good or bad over time when we have too much of certain things or too little of others. With that in mind, you can worry much less about what you have today.

3)        Opt for a balanced approach instead of abstinence

Did you ever see the episode of Derren Brown’s show where he placed the animal-loving lady in a room with a kitten inside a glass box? As he closed the door, he gave her specific instructions not to touch the button in the room or the cat would come to harm. There was even a big sign…’Whatever you do, don’t push the button.’ What do you think she did? Of course, the cat wasn’t harmed, but it went to show that human beings in their nature are rebellious. If we say ‘I won’t’ or are told, ‘you can’t’, then it’s probably more likely that we will. And after a period of resistance, we often end up overdoing it in response.

If you know this to be true for you, tell yourself that you absolutely can have the less healthy foods, just recognise the consequences of having too much too often.

There are a small number of people for who going cold turkey and removing a certain food from their diet works. This is usually because they have a very powerful motivation for it, so if you know that’s you then that is of course absolutely fine, you’re always free to do what’s best for you.

4)        Eat consciously, because you’re hungry and stop when you’re full

This is a big part of this step and the portion control step. Tuning in to your body helps you to understand if you’re eating because of hunger or emotion. Slow yourself down around food, become conscious of what you’re doing and you may find you eat less or even change your mind before you reach for the less healthy options.

5)        Accept that you will slip up, and at this point you only have two choices

As we said in point 1, you are going to eat on all, or at least most of the rest of the days of your life. That means it’s almost impossible to eat and drink well every day, nor do you need to. There are lots of studies to show that taking healthy eating to the extreme is unhealthy, it’s known as orthorexia and it can be harmful to your physical and mental health. Raw food diets and restrictive eating affect the digestive system and are linked with anxiety and depression.

The key with food is that once you’ve eaten something less healthy, you only have two choices:

1)   Get back to eating healthily most of the time and then it won’t have made any difference

2)   Continue to eat poorer choices and then you know you’ll feel bad about it, your health will worse and you’ll likely gain weight

Which choice would you prefer?

6)        Work to remove the connection in your brain between food as a treat or reward

This is ingrained in our culture and society so it won’t happen overnight. It is worth working on though. We often call less healthy foods ‘treats’ or label them as ‘naughty’ which in itself makes eating them an act of rebellion like we discussed in point 3. There are some simple things you can do though:

   Regard all foods and drinks as simply food and drinks. They’re not good, bad, treats or anything else. Each is simply a mix of the different nutrients – carbohydrates, fats, proteins, vitamins, minerals and water

   When you set yourself tasks and goals and achieve them, reward yourself with things other than food and drink. Clothes can be a good choice as they reinforce the benefits of the new healthier you, as can experiences like days out, things that make you feel good without guilt.

7)        Enjoy the less healthy options when you have them

The worst thing of all is to eat something and feel bad about it. Make a conscious decision to have something, and if you’re going to have a less healthy option, choose one that you particularly enjoy, that you love the taste of and when you have it, savour it. Take your time with it, savour every last mouthful and then move forwards without regrets.

Above all else, work on finding a balance that works for you.

Have yourself a merry little Christmas

We're approaching the end of another year and many of you will now be with loved ones as the festive celebrations get into full swing.

It's a time for family and friends, traditional food and drink, and films and TV shows you've probably seen many times before. For many, it's a difficult time because of these things. There's a mixture of thoughts and feelings - you want to relax, unwind, celebrate and enjoy it, but at the same time, there's a worry about weight gain, health, energy, guilt and generally feeling bad. This conflict is always present but this time of year exaggerates these thoughts and feelings even more.

The thing is, however you choose to spend your Christmas and New Year, remember that it's just a week. Health and fitness don't happen overnight and neither does being unhealthy or unfit. They are an accumulation of behaviours over time.

     "You are the sum of your behaviours."

Eating chocolate or drinking alcohol isn't bad for you. It's bad if you do it too much, too often. So if you decide this week to go wild, the most important thing to do is to enjoy it and remember that you can't do great harm if you get back to balance afterwards. It's only an issue if the less healthy behaviours continue for longer.

You may decide to enjoy a few less healthy things or you may feel that you'd rather have a healthier week so you come out the other side feeling positive and energised. The choice really is yours. Whatever you decide, here are a four ideas you might consider that can help add a little balance to your Christmas and New Year:

• Go for a walk - even a small amount of exercise helps. Five minutes of walking outdoors improves mood as much as an hour-long workout, just 30 minutes of moderate intensity can decrease blood pressure for a few hours and control blood sugar levels for 12 hours. If you're feeling lethargic or sleepy it's a great way of getting a bit more energy.

• Drink water - dehydration is one of the major reasons why you end up with a hangover, so just try mixing in some water or squash in between the drinks.

• Eat something healthy - fruit, vegetables, nuts, seeds, there are lots of healthier foods popular at Christmas too, so just try to include some each day in between the festive treats.

• Enjoy it - the worst thing you can do is go for the less healthy options and then feel bad about it. If you're going to go for booze, chocolate, mince pies, christmas cake or christmas put, at least savour the moment. If you have in mind you're getting back on it after Christmas or once the New Year begins, you'll have 51 weeks to balance it out and all will be well.

Whatever you do, I hope that you have yourself a merry little Christmas.

Yours in balance (or out of it for a few days),

Paul

Join me for the 'One Step towards a Balanced Diet 7-Day Challenge'

As the theme of this month's newsletter is all about making small changes, I thought we could try a little challenge to see if we can each make a small change of our own to our eating habits.

It's like a very miniature version of the Ten Steps to a Balanced Diet online programme I'm launching in January, so my logical brain told me to call it the 'One Step towards a Balanced Diet Challenge.' 

Here's me making my pledge to change one thing for one week. I'll be sharing it on Facebook in the coming days, and please do join in by telling me what small change you're going to make for the week ahead. You never know, that change may just stick and help you on the way to better health, better fitness, better weight and shape, and better balance. Small changes can lead to big results.