Smorgasbord Health 2017- Top to Toe Your heart is only as good as the food you eat!


Smorgasbord Health 2017

I appreciate that many of you who have been kindly following the blog for a long time will have seen this post before. However, if you are new to Smorgasbord, I hope you will find interesting.

In the series Top to Toe I will be covering the major organs in the body and their health.

Healthy Eating for the Heart.

The aim of this eating plan is to help maintain a healthy weight, reduce the risk of diabetes, atherosclerosis and high blood pressure all of which are contributory factors to heart disease. Ideally you will combine this plan with an exercise programme to maximise the benefits and you will find some links in the weight loss programme at the start of the year. https://smorgasbordinvitation.wordpress.com/weight-loss-reduction-2017/

Firstly, it is more than likely that you already know that certain lifestyle choices you have made may be contributing to heart disease. If you are a smoker you are at a higher risk of developing arterial disease and a heart attack. If you eat too many junk foods, high in saturated fats and sugars, you are risking high cholesterol and probably diabetes. If you drink excessive amounts of alcohol then you are again taking chances with your heart health.

The good news is that eating a healthy heart programme need not be boring. In fact it will mean that you get to spend more time in the kitchen experimenting with all the wonderful alternatives to fats and sugars that are available everywhere. You need not compromise on taste and after a few weeks you will wonder how you managed to eat food that was so fatty, salty and sweet.

The aim is to eat all natural, unprocessed foods that have been touched by no other human hands than the one who picked it, packed it and yours.

I am going to give you a list of foods that have a specific role in preventing artery damage and heart disease. In that list are some foods that are high in potassium, along with the minerals Calcium and Magnesium. Potassium is a mineral that is essential for heart health and calcium and magnesium are essential to balance the potassium in the body.

You should be careful of supplementing with potassium if you are on heart or blood pressure medications but eating fruits and vegetables that contain this mineral in moderation once or twice a week should not be a problem. It is also important to balance their intake with calcium and magnesium rich foods and I note those in the list.

It depends on the medication so always check with your doctor or a qualified nutritionist.

The foods to EXCLUDE in your healthy heart diet

It is easier to detail the foods that you should not include in your healthy heart eating plan as you can eat everything that is natural and unprocessed limiting any other foods to a maximum of 20% of your daily diet. Notice that I say avoid – this does not mean cut out all together as that is impractical – but there is a huge difference between having two biscuits each time you have a cup of tea and having two once or twice a week. Ice cream is delicious and having once a week is not going to be the cause of a heart attack – but it will be if you have every day in combination with bacon, ready meals, cakes, sausages, processed sauces, biscuits etc.

These contain extremely high levels of salt and phosphorus, as well as harmful additives and colorants.

White packaged breads tend to have a great many additives, cheap brown bread that comes wrapped in plastic has probably been treated to a caramel colour rinse as well as having a white flour base. In house bakery whole grain bread is about the best option if you do not want to spend the time making yourself.

Although some margarine may be low fat they contain hydrogenated fats and additives and it is better for your health to have a little butter on your bread and potatoes.

Do not drink fizzy or condensed fruit drinks as they have extremely high levels of sugar and colorants. Also Aspartame is still raising its ugly head despite manufacturers wishing it into the healthy column. There have been some comments from people that they have it on good authority that it is harmless and that it is just hype. My philosophy is to follow the money. There is no financial gain to be made with the argument that artificial sweeteners including Aspartame are harmful to our health. But there is a great deal of money at stake for those who use it across the board in their products.

Moderate your intake of alcohol to no more than two average size glasses of wine per night or one spirit. Better to restrict to a couple of glasses when you are out for a meal at the weekend.

Take a close look at the labels on any mineral water that you drink and ensure that the sodium levels are below 1.0.

Foods that help your heart stay healthy

I am a firm believer in eating foods that are packed with nutrients. If you need to lose weight you need to eat less calories, but that should not be at the expense of nutrition. I have already introduced you to several of these foods in previous blogs. The following ones in particular contribute to a healthy heart and help prevent high blood pressure and elevated and oxidised LDL cholesterol levels. Combined with lean proteins such as eggs, fish including some oily fish and poultry, these foods will help maintain your healthy heart.

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Brown Rice Pilaf packed with heart healthy ingredients.

https://smorgasbordinvitation.wordpress.com/2016/01/20/smorgasbord-health-multivitamin-supplement-or-brown-rice-pilaf/

  • All vegetables and fruits are rich in antioxidants, which remove free radicals from the system and also promote the growth of healthy cells and tissue. They can all be eaten freely on your healthy heart diet, but here are some in particular that are very beneficial.
  • Avocados with their healthy fat that actively helps to reduce cholesterol. They also contain potassium.
  • Dried apricots are high in potassium and fibre.
  • Banana has fibre too, which helps clear the system of debris and keeps the arteries clean. Also it contains potassium so important for a healthy heart provided you are not on a potassium restricted diet. Don’t forget to include calcium and magnesium rich foods that help balance the potassium.
  • Beans for fibre to keep arteries clear, potassium, low fat protein and magnesium.
  • Broccoli contains calcium and magnesium to help balance the potassium in your blood stream
  • Brown rice helps keep your cholesterol down and your arteries healthy with its fibre.
  • Brussel sprouts for their antioxidants and potassium
  • Figs for their alkaline effect on the body and potassium levels.
  • Green tea with its antioxidants, which inhibit the enzymes that produce free radicals in the lining of the arteries. This not only prevents plaque from forming but also improves the ratio of LDL (lousy cholesterol) to HDL (healthy cholesterol)
  • Kiwi fruit for Vitamin C and potassium
  • Oranges with their fibre to help keep arteries clear and their Vitamin C which prevents the oxidation of LDL cholesterol. Oranges are also high in potassium.
  • Oats with their fibre called beta-glucan which helps lower cholesterol and prevents plaque from forming in your arteries.
  • Olive oil for essential fatty acids.
  • Onions in particular which contain sulphur compounds that along with B6 and chromium help lower homocysteine levels in the blood- homocysteine causes platelets to clump so that they can attach themselves to the walls of the arteries and block them. One of the major causes of high blood pressure.
  • Pears for fibre and potassium
  • Potatoes for kukoamines to reduce blood pressure and fibre.
  • Prunes and prune juice for antioxidants, potassium and fibre.
  • Raisins for potassium.
  • Salmon, halibut, sardines and scallops high in Omega 3 and B6 – has the same effect as walnuts. Also contain calcium and magnesium.
  • Skimmed (semi) milk and low fat yoghurt for calcium, potassium, low fat protein and its possible ability to reduce blood pressure.
  • Spinach for many nutrients but also potassium and calcium.
  • Shitake mushrooms that have so many therapeutic benefits apart from their definite effect on heart health
  • Tomatoes for antioxidants and potassium
  • Tofu as a vegetarian option for low fat protein, calcium and magnesium.
  • Walnuts, most unsalted nuts and seeds with their monounsaturated fat which lowers lipoprotein in the blood. Remember, Lipoprotein causes platelets to clot which in turn can lead to strokes or a cerebral aneurysm. Walnuts also contain B6, which is very important for a healthy cardiovascular system in general.
  • Wholegrains in the form of unprocessed, fresh baked bread and natural cereals, without additives, to provide B vitamins, fibre and magnesium.

As always if you are on prescribed medication check the fine print but it is also important to do your research. Sodium and potassium are very important for the body and you should not or must exclude completely.

Our bodies are designed to extract the nutrients that they need from natural food we consume. It is the additional and hidden levels in industrial foods that are the problem.

Eating a ‘cook from scratch’ diet which is richly varied is the best approach to a healthy heart.

©sallycronin Just Food for Health 1998 – 2017

Please feel free to share and as always welcome your feedback.  thanks Sally

 

Men’s Health Week Revisited – Reduce Blood Pressure and LDL Cholesterol levels in Six Weeks.


men's health

REDUCE YOUR BLOOD PRESSURE AND CHOLESTEROL IN SIX WEEKS

Following on from the post last week on testosterone and cholesterol, here is a six week programme that can reduce both your blood pressure and unhealthy LDL cholesterol levels. It can be followed with some tweaking, by both men and women.

If you are currently on medication for both Blood Pressure or cholesterol do not stop taking but if you follow this programme, I suggest at the end of the six weeks, particularly if you have lost weight that you visit your GP and ask if you might work together to reduce the dosage. You may with further work be able to come off medication completely.

R  Reduce your salt intake. You should not have more than a level teaspoon per day or 6 grams. If you eat a lot of processed foods you will be consuming far in excess of this. Sodium is essential for our bodies to keep a correct water balance: it is also necessary for nerve impulse transmission and prevents your blood from becoming too acidic or alkaline. However, take in too much and not only will it cause weight gain it can also drive your blood pressure too high. Look at the labels on the food and your mineral water currently in your cupboard and fridge and see how much sodium is in 100gms. Multiply by 2.5 which will give you the salt equivalent. So if a Pizza has 8400 mg of sodium you would times that by 2.5 giving you 21000mg of sodium or 21gm of salt which is 3.5 teaspoons or 3 times the recommended salt intake.

E Eat whole grain bread, oats, rice and pasta and avoid all white, starchy foods. This means cakes, sweets and white industrial loaves. Store baked baguettes that have no preservatives are fine occasionally, but you should focus on wholegrains. Not only will you be consuming more fibre which is essential for clearing out arteries of fatty deposits it will also provide you with B vitamins, essential for the metabolism of the carbohydrates and proteins that you eat. It will provide you with slow release energy throughout the day without spikes in your blood sugar.

There is much debate as to whether we should be eating grains. I believe that we should in moderation. There are important B vitamins in wholegrains and unless you have been tested by a qualified therapist or medical practitioner for Celiac disease, there is no reason for you not to eat moderate amounts. Although our activity levels may drop off as we get older, you still need the nutrients contained in oats, rice and good quality wheat. The reason many people react to grains is that the rest of their diet is full of sugar. If you are Celiac then by all means pay extra for gluten free flours but try to make your own bread. Much of the gluten free ready prepared products contain a lot of sugar.

D Drink plenty of fluids. If you are dehydrated your blood pressure will be higher. Avoid too many caffeine high drinks – restrict to one cup of coffee per day – decaffeinated would be best. Tea is still caffeinated but is fine drunk in moderation. To actively lower your blood pressure drink 4 cups of Green Tea per day – use a slice of lemon or ginger to taste or a teaspoon of honey. In addition to Green tea – drink 1 litre of low sodium mineral water per day or tap water. Do not drink diet or fully leaded fizzy drinks. Even the artificial sweeteners react with your body and trick it into thinking you have just had several teaspoons of sugar.

U Up your intake of fresh fruit and vegetables – not only will this provide more fibre to detox your whole system it will also provide you with anti-oxidants that will prevent normal healthy cholesterol becoming harmful. Clogged arteries full of LDL cholesterol will result in high blood pressure. Also up your intake of healthy fats including olive oil, oily fish, avocados and use a scrape of butter rather than industrial spreads. Use lean proteins but eating an egg a day will pack in nutrients and has been shown to encourage a healthy cholesterol balance.

C Calm down. Stress elevates blood pressure and if you lead a busy and hectic work and family life you need to find ways to relax. Learn to breathe correctly. Take in a breath through the nose slowly to the count of ten and let out slowly through the mouth to the count of 15. Repeat several times first thing in the morning – last thing at night and any time you feel you are becoming stressed. Listen to your favourite music – switch off your phone and take a relaxing bath. Take mini-breaks to relax and make sure that you are sleeping at least 7 or 8 hours per night.

E Exercise and lose weight if you need to. Your BP and Cholesterol will drop significantly after the loss of just one stone.   You will have to carry less weight putting your body and your heart under less strain. The closer to your optimum weight the better your blood pressure is likely to be. Exercise will help clear your arteries of debris, fill your system with oxygen rich blood and improve muscle tone. Not just in your legs but in your heart and lungs too. A strong heart can work harder. Walk a mile a day. Measure the distance and then time yourself. Each day work towards walking a 15 minute mile. Then increase the distance until you are walking a mile out and a mile back in 24 minutes. If you enjoy swimming then increase your swim until you are completing a kilometre three times a week in 45 minutes or less.

B Be proactive. Understand how your body works and how you can make positive changes to your lifestyle and diet to reduce this potential silent killer. Work with your doctor so that you do not face a lifetime on pills to control a condition that in 9 out of 10 people can be managed with diet and exercise.

P Pack in smoking. Most people believe that smoking relieves stress. In fact it increases it. The several thousand chemical compounds in each cigarette are toxic to the body. Your arteries will harden and become brittle resulting in narrowing and apart from high BP you are also at a severe risk of strokes and aneurysms.

What foods can you enjoy during this six weeks.

 vegetables

The rule of thumb is if it is completely natural and does not come in a package then you can eat it. Cook from Scratch… If you enjoy milk in your coffee or tea and some on your porridge that is fine but to be honest use a smaller amount of full fat and get the taste. A little extra mature cheddar a couple of times a week is not going to hurt either.

olives

It is very important that you use olive oil for cooking.. Latest research has discovered that it is in fact healthier than sunflower at the higher temperatures. I suggest that you cut the frying out completely and use a griddle pan with a sprinkle of oil, steam or roast in the over without skin. You might also like to use organic coconut oil which is something I have been using the last few months. Another healthy fat that is great for all the body including the brain. If you are trying to lose weight you still need to use in moderation. Also eat lean cuts of meat but do not worry about the occasional marbling of fat in meat as this too has benefits.

When using ground beef get steak mince rather than the cheaper cuts and have less of it. You can buy frozen wild salmon which has not been farmed and is therefore healthier for you. Instead of too much butter sprinkle extra olive oil on your bread or vegetables.. If you like garlic which helps to reduce both BP and cholesterol then crush two cloves and put into the bottle of olive oil and shake it up.. Adds a wonderful flavour to dishes and helps overcome any salt withdrawal symptoms you might have

Examples.

Here is an example of the delicious meals you could be eating in the six weeks. This comes to approximately 1500 calories per day which is the minimum a woman should be eating daily. If you are a man then you need to add another 300 calories in the form of an extra piece of wholegrain toast at breakfast, and extra spoonful of rice at lunchtime and add a medium jacket potato to your suppers.  If you do not need to lose weight then a woman requires around 1800 to 2000 calories per day and a man 2000 to 2300. These of course are dependent on activity levels.  I don’t tend to focus on calories for this particular exercise as it is more important that you are eating fresh produce and not eating pre-prepared packaged foods.  Just cutting those out for six weeks will make a huge difference.

wholegrainsBreakfasts

Start each day with a room temperature glass of water with the juice of one lemon.

Avoid all packaged cereals as they have too much added salt and sugar.

Porridge oats with some chopped fresh fruit, apricots, peaches, banana, stewed apple, papaya, pineapple

Or

eggs

A poached or boiled egg with a piece of granary toast with a scrape of butter.

Or

A two egg omelette with red peppers, tomatoes and a dessert spoon of wholegrain rice.

With a tea or coffee.

Mid Morning

Coffee or Green Tea with two rye crackers with mashed banana or a sprinkle of olive oil, a little garlic and sliced tomatoes.

Or

An Apple with two thin slices of very mature cheddar..

Lunch

medicine-womans-larder

Savoury wholegrain rice.. Two large tablespoons with chopped cooked onions, peppers, fresh basil, unsalted cashews, dessert spoon of sultanas and a handful of wilted spinach. Topped with roasted skinless chicken breast or other lean protein. A spoonful of fermented vegetables such as beetroot or cabbage.

Or

Lean protein, potatoes (mashed, baked, boiled with a drizzle of olive oil) Carrots, two green vegetables and a homemade tomato and basil sauce.

Or

A large mixed salad with a roasted piece of salmon and new potatoes

Mid-Afternoon

Depending on your activity level -multi-grain ryvitas with tomato, cucumber topping or from occasionally a dash of set honey.  Or Fruit.

Supper as a light meal without carbohydrates.

salads 

Large portion of vegetables or salad with fish, chicken or lean meat. If you are a man or have a high activity level you can add a jacket potato etc to the meal.

Snack if you need an extra mid-evening.

Fruit or handful of unsalted nuts and seeds.

Drink your teas and water throughout the day

I suggest that you do not drink alchohol for six weeks. I love a glass of good red wine but from time to time I give my liver a break. Especially as it is the liver that stores your cholesterol.

The purpose of this programme is to reduce your LDL cholesterol which is dangerous when it is oxidised.

Sugars do this very effectively so by not ingesting cakes, sweets, biscuits or alcohol for the six weeks you should find that your LDL levels are reduced and that you have a higher level of HDL which is much healthier.

It is tough to give up your favourite foods but if I could put it into perspective.

A bar of chocolate is 500 calories. If you are in the habit of eating one a day, over a week you will be adding 1lb of body fat into your diet. In six weeks that is 6lbs.

vegetables

Here is a basic shopping list that provides all the basic nutrients the body needs to be healthy. Feel free to print off and mark up for your next trip to the supermarket.

https://smorgasbordinvitation.wordpress.com/2014/05/19/a-basic-shopping-list-for-a-nutritionally-balanced-diet/

Thanks for dropping by and if you have any questions then please comment or if you wish you can email me on sally.cronin@moyhill.com

 

Size Matters -Serialisation – Chapter Sixteen. Healthy food does not mean tasteless food


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Chapter Sixteen – Healthy Food does not mean tasteless food.

There is no need to use rich, high-fat ingredients to produce interesting and tasty dishes. Although the supermarkets are packed with low-fat alternatives and sugar substitutes I have moved away from using these in recent years. I am not a fan of what I term Industrial Food which is mass produced and chemically enhanced. What I do believe in is a ‘Cook from Scratch’ approach to healthy eating.

The more I have researched food manufacturing standards – and the chemical additives that saturate most processed foods – the more I have reverted to using the real stuff, but just less of it.

I don’t have a problem with semi-skimmed milk or low-fat yoghurts although I buy whole fat varieties and organic when I do use them. I use olive oil for cooking and on bread, potatoes and salads so have no need for reduced fat alternatives, which are loaded with hydrogenated fats, more dangerous than eating the real stuff.

If you like butter then learn to use a scrape instead of half a pound and this is more about your willpower than the fat content. Use full fat cheddar but slice it thinly or just sprinkle some grated cheese on your pizza or potato. Your taste buds will change as you reduce the amount of fats, sugars and salt in your diet and you will be amazed at how sweet and salty you will find processed food after a very short time.

You need healthy fats for most of the processes within your body and certainly the mistaken advice of the 80s which turned us into a fatphobic generation and carbohydrate addicts is one of the main reasons we are facing the obesity crisis today.

Use herbs, spices and basic salt and pepper seasoning to ensure that the food that you eat is tasty. Do not forget however; if you suffer from high blood pressure you need to cut back your salt to around one level teaspoon a day across all your meals. This means that you definitely should not eat any industrially prepared foods.

Sauces

This is another area where you can gain weight-saving advantages simply by making your own sauces from natural ingredients. There is so much sugar in prepared sauces that you might as well sit down with a bag of sugar and a dessertspoon and work your way through it.

Make your own pasta sauces with fresh tomatoes, mushrooms, onions, red peppers and 10 ml olive oil. Season with Mediterranean herbs like basil and you will have produced a low fat and low sugar version that would delight any Italian.

Pasta and Rice

Please use whole grain pasta and brown rice as so many of the essential nutrients are removed from white starchy foods during processing. In fact, with white rice they have to re-fortify with B-vitamins after removing all the natural stuff. Brown rice is wonderfully nutty and full of fibre and health benefits.

You will see some ideas for portion sizes for these carbohydrates in the section on designing your own programme in the link at the end of the post, but if you add lots of fresh steamed vegetables to your dish you will find that there is more than enough on your plate.

Jams and marmalades

There is no getting away from it; jams and marmalades have lots of sugar in them. Eating them once in a while is fine but try and use a mashed banana, sliced tomato, sliced egg or a little honey instead. If you are going to have marmalade on your toast in the morning then have a scrape of butter and a teaspoon of the spread. If you are exercising and following the eating programme at least 80% of the time you can afford to enjoy the taste of real strawberry jam or marmalade as part of it. Again, it is down to you and your willpower. You know what a teaspoon is and it is up to you to be sensible as after all it is your weight you are trying to lose not mine.

As an alternative to jams and marmalades you might like to adopt one of the typical breakfasts here in Spain.

Most of us associate a continental breakfast with breads, butter and jams or perhaps sliced meats and cheese. However, here is Spain a very common breakfast or mid-morning snack is Toasted bread with olive oil and a spread made from tomatoes.

tomato

It is something we eat frequently when we are out for coffee instead of something sweet and because I usually do not eat traditional breakfast now at 8.00 in the morning breaking my fast at 11.00 or 12.00 suits me better. Over the years I have developed various recipes for this simple dish and it is so easy to whip up and so packed with nutrients that I thought you might like to find out more about it.

Although the dish is really easy to make and serve, it is absolutely packed with nutrients that work on so many levels in your body and benefit virtually every major organ, your skeleton and your immune system. Tomatoes, onions, Garlic, Red Peppers and olive oil. Mega nutritious and delicious.

You can make several days’ worth and store in an airtight container in the fridge. As there are no artificial additives and refined sugars it is a great alternative to other spreads and you can enjoy any time of the day. We have eaten in the evening for a supper from time to time.

I tend to use my own homemade Irish Soda bread which is yeast and sugar free. It can be a little crumbly but delicious with the tomatoes.

https://smorgasbordinvitation.wordpress.com/2014/02/06/cook-from-scratch-yeast-free-irish-soda-bread/

Basic Tomato recipe.

You will need one tomato per serving. Using up tomatoes that have gone a little soft is great and just wash and take out the central stem. Based on four tomatoes cut into cubes and put into a blender. Add 1 dessertspoon of Extra Virgin Olive oil and a pinch of salt and a teaspoon of mild pimiento powder. Blend until a puree. The skin of the tomatoes will solidify the mix so scrape into a dish or a storage container.

Red pepper addition with onion and garlic.

To make the tomato spread especially rich and also even more nutritionally dense chop up half a red pepper, half an onion and a clove of garlic and cook off with a little sunflower oil in a pan or in a microwave without oil but a little water for 10 minutes. Add to your tomatoes and blitz it all up together.

Take a fairly thick slice of either homemade wholegrain or from a bakery where it has been made on the supermarket premises (no additives) Toast both sides and then drizzle a little olive oil over the hot bread. Use a spoon and add a good amount of the tomato spread making sure that it covers all the top of the toast.

Enjoy…

meat and fish

Red meat

If you are vegetarian then make sure that you are using an alternative to meat, such as tofu or some other fermented Soya protein, so that you are obtaining the B-vitamins. Eating lean red meat as part of your eating programme is absolutely fine as long as you cut off most of the spare fat before cooking. I advocate lots of variety and if you are eating chicken, turkey, salmon, white fish during the week that only leaves a couple of days to eat lamb and beef anyway. Use about 6 oz. uncooked weight – and grill or roast.

Fried foods

I know that many people like a traditional cooked breakfast. If you feel you really must occasionally indulge in one, try to make it lower in fat by grilling the bacon and poaching the egg. Ideally you should stay away from bacon, sausage and black pudding on a daily basis and regard as a Sunday special. Better choices are a poached egg on toast with sugar-free baked beans, or scrambled egg on toast with grilled tomatoes.

Grill or cook in the oven, rather than frying. You will soon find that you have lost your taste for all the fat you were eating and you will notice the flavour of the food much more.

You can also use a microwave. Most items can be cooked in this way, but make sure that you get the right cooking containers.

The unbeatable fruit salad

fruit and veg banner

There is much in the media about not eating too much fruit… I agree a diet that entirely comprises fruit is not going to give you the balanced diet that you need for health. However, fresh fruit that is in season has been part of the human diet since we first were able to pick it off the trees or bushes. That is a lot longer than the so called ‘guardians’ of our food intake have been. Fresh fruit as part of your daily diet is very important and is less calorific that drinking a large glass of the same fruit that has been juiced from four or five portions.

One of the most useful dishes I have eaten from childhood is fresh fruit salad. Growing up in South Africa enabled me to sample fresh peaches and grapes straight from the orchard or vine. The first time I made fruit salad for myself, I found it a bit of a chore, but after the first week I was hooked. I am going to give you the two versions that I enjoy the most, and they are really simple.

The fruit salad can be kept in the refrigerator in a large sealed container, and it will last for four or five days. I eat it for breakfast sometimes, or for a snack. It is also something to pick at when I am cooking dinner and feel tempted whilst waiting for the meal to be ready. Not only does it taste refreshing, but it is good for you. The apple juice is cleansing for the liver because of the pectin it contains and all the fruit has vitamins and fibre, which are essential in any healthy diet.

You can eat one or two small bowls day, and if you want a change you can top it with a yogurt. I often use as a supper and add a tablespoon of cooked brown rice to the mix with a yoghurt. You will find that the preparation time spent once or twice a week is the best half-hour you will ever invest in your diet.

Normal version

Two red and two green apples, a bunch of seedless grapes, one fresh pineapple or a can of pineapple chunks in fruit juice, two pears, six plums and two large oranges. Cut all the fruit into pieces and add to sufficient apple juice to cover it. I recommend that you use fresh squeezed juice if you can and if you do not have a juicer then try one from the supermarket fresh produce counter. You do not need to use much just enough to make sure the fruit is kept moist.

Soft version

Two peaches, one melon, a large punnet of strawberries, six plums, two mangoes, two papayas, a bunch of seedless grapes and four mandarin oranges. Cut into pieces and add to sufficient unsweetened juice to cover the fruit.

You can use whatever fruit you wish. This is your alternative to chocolate and biscuits. Its natural sweetness is easily processed by our bodies. Fruit still has a calorie value, but a breakfast bowl will only be about 100 calories and is ideal for a snack or extra filler if you are hungry.

There are other ways of using fruit in your everyday diet which are appetising and nutritious. As an alternative to fizzy, canned drinks, you can dilute fresh squeezed juices with sparkling mineral water.

©sallygeorginacronin Size Matters 2001 – 2015

You can find the previous fifteen chapters in the directory.

https://smorgasbordinvitation.wordpress.com/size-matters-serialisation/

I hope that you are finding the posts useful and if you have any questions please put into the comments section. If you would like to ask a question offline then happy to help via sally.cronin@moyhill.com

Thanks for dropping by.