Nutrition and Food

What is Nutrition? My thoughts….

People confuse nutrition and healthy eating with dieting. For me, there is a distinct difference….

What does Nutrition mean for me?

Eating healthily for life. A sustainable eating regime that you and your family enjoy, day in day out; for breakfast, lunch, tea, dinner, supper and all the snacks in between!

What does Dieting mean for me?

A change in your normal eating pattern to achieve a weight goal. A temporary eating regime that you and your family follow for all or some of your meals and snacks.

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Vitamin Wheel

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Wheat

To Eat Wheat or Not to Eat Wheat...that is the Question

A wheat free diet involves cutting out all products made from wheat and wheat flour, such as bread. It is not the same as a gluten-free diet. On a wheat-free diet you just have to cut out wheat products alone, but on a gluten-free diet you must cut out all wheat, oats, barley and rye, because all of these foods contain gluten.

Basic foods such as bread and pasta will need to be avoided, as well as any foods which contain wheat and wheat flour ingredients, such as some soups, sauces and other foods.

Check out food labels for wheat info. You often find wheat in the ‘allergy Information’ list.

Idea: The big supermarkets now have wheat free ranges. Go to the aisle and pig out.....watch the calories though!

HRT Cake

This cake contains a number of important ingredients which are highly beneficial during the menopause. In particular, the seeds (linseed, sesame, pumpkin and sunflower) contain essential fatty acids and phytoestrogens which are vital to health.

According to Dr. Marilyn Glenville in the Natural Alternatives to HRT Cookbook….   (Natural Alternatives to HRT Cookbook: Dr Marilyn Glenville: This is no ordinary cookbook. Full of recipes rich in phytoestrogens which are scientifically proven to have an oestrogen-like effect and so help you to alleviate menopausal symptoms) 

….it offers natural answers as well as giving you an eating pattern for general good health.

The Benefits of Phytoestrogens:

· Provide oestrogen in plant form

· Control menopausal symptoms

· Protect against breast and womb cancer and also prostate cancer

· Help maintain a healthy heart and lower cholesterol

· Prevent Osteoporosis.

The Benefits of Essential Fatty Acids:

· Maintain a healthy heart

· Minimise aching and stiff joints

· Prevent degenerative diseases like arthritis

· Protect against cancer

· Control weight naturally

· Bring good mental health

· Control menopausal symptoms.

To benefit from these seeds, Dr. Glenville recommends mixing one part each of sesame, sunflower and pumpkin with two parts linseeds. Store the mix in a sealed container in the fridge and lightly grind the quantity you need just before serving on vegetables, salads or cereals.

Recipe 1

Ingredients:

· 100 gr. soya flour

· 100 gr. wholemeal flour

· 100 gr. rolled oats (porridge oats)

· 100 gr. linseeds

· 50 gr. sunflower seeds

· 50 gr. pumpkin seeds

· 50 gr. sesame seeds

· 50 gr. almond flakes

· 100 gr. cranberries (270 gr. jar) drained

· 200 gr. chopped, dried, non-soak apricots

· 2 inches stem ginger, chopped

· ½ teaspoon nutmeg

· ½ teaspoon cinnamon

· 1 tablespoon malt extract

· 3 tablespoons apple or pear concentrate

- 425 ml soya milk

Method :

· Put all the dry ingredients into a large mixing bowl and stir.

· Add the cranberries, concentrate and milk and mix well.

· Leave to soak for at least ½ hour.

· Pre-heat the oven to 190°C (180°C hot air).

· Line a loaf tin ( 30 x 11 cm ) with baking paper and spoon the mixture into it.  This should have a soft dropping consistency, if not, add a little more milk.

· Cook in the pre-heated oven for about 1 hour 10 mins.

· Test with a skewer to see that it is cooked through.

· Slice and freeze the amount not for immediate use (three days supply can be kept in the fridge ).

· Makes approximately 15 slices

· The ingredients can be adjusted according to taste : e.g. use sultanas instead of apricots.

· All these products can be obtained at the Migros or Coop or health food shops

Recipe 2

Adjust the ingredients according to taste

· 4oz soya flour

· 4oz whole wheat flour or plain while flour for those with IBS

· 4oz oats

· 4 oz linseed seeds

· 2oz sesame or pumpkin seeds

· 2oz nuts - any non salted

· 8oz preferred dried fruit (raisins, ready to eat dried apple, apricot, prune etc)

· 2 teaspoons preferred spices (mixed, cinnamon, ginger etc)

· Tablespoon malt extract

· 1-3 tablespoons honey depending on sweetness required

· 25-28oz soya milk

For a less coarse consistence, chop ingredients in blender first.

Additional options:

Almond, rum, orange, lemon or brandy essence
Tablespoon sunflower, walnut, evening primrose or sesame oil
4oz stewed fruit for extra moisture
Unprocessed sugar instead of honey (increase liquid content accordingly)

Method

1. Add soy milk slowly to dry ingredients until stiff consistency.

2. Bake 160 C 60-75 mins.

3. Makes 2 1lb loaves.

Don't be a purist - if you haven't got any soy milk, use ordinary milk.

Recipe 3

Ingredients:

100g soya flour  
100g wholewheat flour  
200g raisins  
100g porridge oats  
100g linseeds  
100g sunflower seeds  
100g pumpkin seeds  
100g sesame seeds  
100g flaked almonds  
2 pieces stem ginger, diced  ca.
500ml soya milk  
1 tbsp malt extract  
1/2 tbsp nutmeg  
1/2 tbsp cinnamon  
1/2 tbsp ground ginger

Method:

1. Put all dry ingredients into a large bowl and mix thoroughly.   

2. Add soya milk and malt extract, mix well and leave to soak for 1/2 hour. If mixture is too stiff, add more soya milk.

3. Spoon into a loaf tin lined with oiled greaseproof paper and bake at gas 5/190C/375F for about 75 minutes.   Turn out and leave to cool

For optimum relief from menopausal symptoms, one slice of HRT cake should be eaten daily.

Recipe 4

Ingredients:

100g soya flour
100g whole meal flour
100g porridge oats
100g linseeds
50g sunflower seeds
50g sesame seeds
50g flaked almonds
ginger
200g dried apricots
1 teaspoon mixed spice
750 mls soya milk

Method

Mix all ingredients together. This is enough mixture to make 2 cakes. Split the mixture between 2 x 1 lb loaf tins and cook for one and a quarter hours on gas 5 / 190 deg c

Dairy

The Dairy Story

Why do We Need to Avoid Dairy Products? By Dr Jenny Tylee

Allergies: Milk is the most common cause of food allergy. A recent study found that one way to reduce the number of allergies in infants is for the breastfeeding mother to avoid consuming, or make very limited use of cow's milk.

Anemia: Over reliance on milk in children can lead to anemia, as milk is very low in iron, and drinking large quantities of it can crowd iron-rich foods from the diet. In young infants, protein from cow's milk can cause intestinal bleeding, another possible cause of anemia.

Colic: Sensitivity to cow's milk can cause colic, a digestive ailment in infants. Colic can cause problems even in infants who aren't drinking cow's milk but whose mothers are.

Drug safety concerns: Dairy farmers regularly administer drugs and growth hormones (bovine somatotropic hormone BSH and others) to cows to boost milk production. Investigations have routinely found residues of these veterinary pharmaceuticals in milk and other milk products, some of which may raise cancer risks. One compound approved for use in 1993 and now widely employed by commercial dairies is the controversial genetically engineered Bovine Growth Hormone (BGH). Many feel that this compound poses grave potential health risks for consumers (including elevated antibiotic residue levels in milk).

Heart disease: Dairy products are major contributors of saturated fat and cholesterol to the diet. According to cardiologist Dean Ornish, MD, "Milk rates second only to beef as the largest source of saturated fat in the American diet." Consider, for example, that one glass of 2% milk fat has as much saturated fat as three strips of bacon. Almost half the calories in whole milk come from fat.

Insulin-dependent diabetes: Recent research indicates that consuming cow's milk throughout adolescence increases the risk of developing Type I diabetes. About 1 million Americans have this disease.

Lactose intolerance: Many people cannot stomach lactose, the sugar in milk, because they lack the necessary digestive enzyme. Some people are also sensitive to milk protein. An estimated 50 million Americans experience intestinal discomfort after consuming dairy products. Symptoms include bloating, stomach pain, cramps, gas or diarrhea.

Women's health concerns: Studies indicate that osteoporosis, which afflicts 20 million American women, and ovarian cancer are most common in those countries with the highest consumption of dairy food and lowest in those countries with low dairy intake. According to gynecologist Christiane Northrup, MD, author of Wom

en's Bodies Women's Wisdom, other health problems associated with the consumption of dairy foods include benign breast conditions, recurrent vaginitis, acne, menstrual cramps, fibroids, chronic intestinal upset and increased pain from endometriosis.

Idea: try goat’s milk. Semi skimmed goat’s milk and semi slimmed cows milk tastes quite similar! Nutritionally, goats' milk is very similar to cows' milk, except that the proteins in goats' milk are slightly different and this is what tends to benefit most people - they find it much easier to digest.

Calendar

A Sustainable Diet

The Sustainable Food Diet

Get rid of the guilt connected with food! Make a decision about whether you are going to eat chocolate or not; whether you are going to buy it and eat it at home or just eat it when you go out.

Swap one mug of tea or coffee for a glass or water or a herbal tea. You don't have to give up your coffee completely, you just need to make a positive change!

Idea: only eat chocolate as part of a dessert when you eat out, rather than buying in and storing it in your cupboard at home

Idea: make one change a day. Making lots of changes in ne fell swoop isn't sustainable

Idea: swap a bread sandwich for a salad, jacket potato or wrap

Idea: buy the good stuff! Chocolate high in cocoa quenches cravings faster than milky chocolate!

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Food Swap

You can swap foods that do not agree with you for more nutritious and healthier alternatives...

Tea & Coffee > Herbal & Fruit Tea
Tea & Coffee > Decaffinated Tea & Coffee
Sugar > Honey
Coke & Fizzy Drinks > Water & Squash
Cow's Milk > Goat, Soya, Rice milk
Wheat > Wheat Free
Rice > Short or Long Grain Brown Rice
White Bread > Brown Bread
Biscuits > Dried Fruit
Crisps > Papadums
Tinned Soup > Homemade Soup

Green Stuff

Green Stuff!

5 a day! It’s that easy!!

Try swapping your desert for a smoothie. Smoothies take a little time to prepare so make one when you have the time, which is usually in the evening, rather than breakfast time. Work your smoothie time around your day and your working pattern. If you make plenty, store it in a sealable container and eat it the morning after

Remember, potatoes don’t count towards your 5 a day!

Idea: What about smoothie lollies to eat on the way to school?

Idea: Swap your mid morning biccie for some dried fruit!

Nutrition Links

Nutrition Ideas!

If you would like to add some more 'ideas' to the nutrition page, add your information
HERE!

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Red Raven Therapy

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Edwardsville
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Location

We are in Edwardsville near Treharris and Quaker's Yard at the very bottom of the Merthyr Tydfil Borough

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Approximate distance from the following points of reference…..

Quaker's Yard Train Station, Treharris - 0.5m
Tesco, Ystrad Mynach, Caerphilly - 5m
Mountain Ash Train Station - 5.5m
Pontypridd Train Station - 6m
Tesco, Merthyr Tydfil - 7m
Asda, Aberdare - 8m
Tesco, Upper Boat, Rhondda Cynon Taff - 8.5m
Asda, Dowlais, Merthyr Tydfil - 9.5m
M4, Junction 32, Cardiff - 13m
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Tea & coffee	>	Green tea, herbal tea, fruit tea
Low Sugar Squash	>	less of it but not the low sugar stuff, it’s fully if nasty chemicals
Coke & fizzy drinks	>	water, squash
Biscuits & mid morning snacks	>	dried fruit (they’re very sweet and will cut the craving for biccies!) & nuts
Bleached white rice	>	Short grain brown rice. Tastes much nicer than long grain brown rice
Dessert	>	Smoothie
Cow’s Milk	>	Goat’s milk, rice milk, soya milk
Pasta	>	Wheat free pasta