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Nutrition

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So, who among you has been been advised to 'eat like a king at breakfast, a prince at lunch and a pauper at dinner'?

While it sounds like the kind of phrase our grandmothers might bandy about, there is a huge amount to be said for the logic behind it.

In fact, a recent study has confirmed that the key to a healthy weight is to follow that particular eating plan as closely as possible.

With data collected from 50,000 participants over the course of a seven-year study, researchers at Loma Lida University in California established that consuming a large breakfast leads to a decrease in an individual's Body Mass Index.

These findings were in contrast to those who opted to consume a large dinner.

"Breakfast eaters experienced a decreased BMI compared with breakfast skippers. Relative to subjects who ate their largest meal at dinner, those who consumed breakfast as the largest meal experienced a significant decrease in BMI," the study read.

Researchers are of the opinion that a hearty breakfast lowers the chance of snacking and increases the possibility that the individual will adhere to a sensible eating plan.

"Our results suggest that in relatively healthy adults, eating less frequently, no snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain," read the study.

"Eating breakfast and lunch 5 – 6 hours apart and making the overnight fast last 18 –19 h may be a useful practical strategy," researchers added.

The findings were published in the Journal of Nutrition.

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Swap milk chocolate for 70 or, even better, 85% dark chocolate. 

Rich in minerals, good fats, antioxidants, low in sugar and often dairy-free, dark chocolate is a healthy treat that you should indulge on a regular basis this year. One or two squares after a meal pleases the taste buds, totally guilt-free. The flavours are so strong, you won’t need the whole tablet to feel satisfied. 

Swap white for brown

White rice, white bread, white pasta: these can all be replaced with their whole grain version, organic if possible. The health benefits? More nutrients and more fibres, which are key to a healthier gut, help control blood sugar and maintain a healthy weight. 

Swap juices for fruits and water

Juicing may have been a huge food and health trend for the past few years, yet some experts would like you to drop the juice to go for the whole fruit instead. Fruit juice passes through the digestive system more rapidly than whole fruits, which are full of fibres, and have a much higher glycemic index. More generally, try and eat your calories instead of drinking them. 

Make your own food whenever you can

We know that a busy life often means ready-made food but each little swap matters. Homemade soup, homemade salad dressing… some staples are so quick and easy to cook, you don’t have any excuse to buy it pre-made. Plus you can make them in batch and keep in the fridge or freeze them.

Once you try homemade dressing – which is basically one teaspoon of mustard, 2 tablespoons of vinegar, 4 tablespoons of oil, salt and pepper – you can never buy a supermarket one again.

Swap your chocolate bar or biscuits for an apple with nut butter

Avoid chocolate bars and their empty calories. Packed with fibres, vitamins, minerals and good fats, apples and nut butter are one of the healthiest snacks you can make at home or in the office, without sacrificing taste – it’s actually so good you might become addicted.

Cut your apple into quarters, spread some peanut or almond butter, and sprinkle with cinnamon for added nutritional value and taste. If you are watching your weight, just don't put too much nut butter on your apple are it is very heavy in calories. 

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We’re big fans of sweet potato at SHEmazing HQ and regularly chow-down on sweet potato fries and sweet potato soup. We’ve even been known to bake sweet potato brownies. But sweet potato ice-pops……well that’s a first for us.

Wellnice Pops, a Limerick-based company founded by best mates BJ and Trín, has introduced a full range of vegetable and fruit-based ice-pops, just in time for summer. Aimed at supporting Irish people increase their intake of nutrients and micro-nutrients, the sweet potato, apple and beetroot pop, cleverly named ‘Frost Beet’ is loaded with zinc and is a great source of folic acid. What’s more it counts just 28 calories meaning we’ve finally found the healthy but fun snack we thought would never exist.

There are four ice-pop varieties in the range, all made exclusively from cold-pressed vegetables and fruits, and literally nothing else, not even water. Packed full of Vit C, Vit K and more, the pops support time-poor, young professionals to get the nutrients we need whilst on-the-go.

Co-founder of Wellnice Pops and nutritionist BJ Broderick said: “A busy lifestyle can make it really difficult to absorb the nutrients and micro-nutrients we need just to function every day. Between coffee for breakfast, skipping lunch or just grabbing a sandwich, our bodies are regularly missing out on vital nutrition.

“We are particularly passionate about helping the Irish consumer understand their nutritional needs and hope that the range not only introduces the Irish consumer to a new way of getting their required ‘7-a-day’ but also introduces them to fruits or vegetables they may not have explored before.”

Co-founder of Wellnice Pops and engineer, Trín O’Brien added:  “We have created a range we’re really proud of – it is honest in its nutritional offering, delicious in taste and built with the noble purpose of getting Ireland eating more fruit and veg.”

You go girls!

The four ice-pops in the range are:

The Wellnice Lemon Sucker at 15 calories contains only lemon, pineapple and yellow pepper and provides 88% of the recommended daily intake of Vitamin C, vital for protecting and maintaining cells, healthy skin, bones and cartilage. Interestingly, the body doesn’t have the ability to store Vitamin C meaning it is needed every day.

The Wellnice All Hail Kale at 20 calories contains only kale, cucumber and apples and is high in both Vitamin C and Vitamin K, a nutrient that plays a role in regulating blood clotting, building strong bones and preventing heart disease.

The Wellnice Two Carat Diamond at 23 calories contains only carrot, orange and ginger and promotes normal vision,helps to protect the immune system and aids cell reproduction.

The Wellnice Frost Beet at 34 calories contains only beetroot, apple and sweet potato, is high in zinc and is a source of folic acid. Folic acid can defend against deficiencies such as anaemia and helps the body to keep producing new cells whilst zinc helps the immune system fight off invading bacteria and viruses and is needed by the body to make proteins and DNA.

Excuse us while we run to the shop to stock up!

For stockists and more information visit www.wellnicepops.ie. To join in the conversation or keep up to date with news and competitions, visit @wellnicepops or search #wellnicepops on social media.

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Whether by choice or dietary necessity, the gluten-free food trend has gained a lot of momentum over the past few years and pretty much everyone and their mother has jumped on the bandwagon.

However, it now seems that one of the world's most popular diets may not be all it's cracked up to be.

According to experts at Monash University in Australia, the only people who should be avoiding gluten are those with a medically diagnosed intolerance.

Suzanna Mahady, a gastroenterologist and senior lecturer at the university says there is no scientific evidence to support the claim that gluten-free foods are a healthier alternative.

“For people without coeliac disease, there’s no evidence to support claims a strict gluten-free diet is beneficial for health,” she writes for The Conversation. 

“It’s even possible the opposite is true, and the avoidance of dietary whole grains resulting in a low fibre intake may be detrimental.”

Research has shown that consuming wheat fibre can actually provide you with additional protection against cardiovascular disease.

One such study, which assessed its subjects over a 26 year period, found that “the avoidance of gluten may result in reduced consumption of beneficial whole grains, which may affect cardiovascular risk,” due to the dwindling levels of triglycerides in your blood.

Long story short, gluten isn't as scary as the health food industry has made it sound.

Crisp sandwich, anyone?

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At this stage, most of us are aware of the adverse effects excess sugar consumption can have on our health, and while we may have great intentions to cut back, we always end up coming back for more.

So, what is it that makes the habit so damn hard to kick?

Well, according to researchers, sugar can be as addictive as cocaine, and they even suggest the sweet stuff should be considered a 'gateway drug'.

A recent study, published in the British Journal of Sports Medicine, has shown that the consumption of added sugars can produce drug-like effects such as “bingeing, craving, tolerance, and withdrawal.”

The study's authors wrote: “Consuming sugar produces effects similar to that of cocaine, altering mood, possibly through its ability to induce reward and pleasure, leading to the seeking out of sugar.”

However, while these results might seem alarming to the sweet-lovers among us, other scientists have dismissed the research as simply “absurd.”

According to Indy100.com, Tom Sanders, emeritus professor of nutrition and dietetics at King’s College London, told The Guardian:

“While it is true that a liking for sweet things can be habit-forming it is not addictive like opiates or cocaine. Individuals do not get withdrawal symptoms when they cut sugar intake.”

So basically, while we could all benefit from having less of the sweet stuff in our lives, it doesn't look like we'll be checking ourselves into sugar rehabilitation programs any time soon.

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Most people who try to follow a reasonably healthy diet will be familiar with the concept of a 'cheat day' – 24 hours when calories don't count, because hey, you havn't even looked at a square of chocolate in over a week.

One day off won't do any harm, right?

Well, not exactly.

As it turns out, just one day of binge eating can have a huge impact on your body's health. 

Researchers from the University of Loughborough asked 15 heathy people to eat a diet high in fat for just one day.

They indulged in three high-calorie meals including, sausages, bacon and fried eggs for breakfast, sausage rolls and cheese sandwiches for lunch, followed by a pork pie snack, then a burger and a chocolate chip muffin.

In total, participants consumed about 78 per cent more calories then the recommended amount, and by the end of the day, their whole-body insulin levels has decreased by 28 per cent.

Researchers say this result in highly “significant”, as over time, the pancreas could become dysfunctional, leading to an increased risk of type two diabetes.

The study concluded: “A single day of high-fat, overfeeding impaired whole-body insulin sensitivity in young, healthy adults. This highlights the rapidity with which excessive consumption of calories through high-fat food can impair glucose metabolism, and suggests that acute binge eating may have immediate metabolic health consequences for the individual.”

So, perhaps it might be better to spread your treats throughout the week…

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We've all been there – late night, too many snoozes, barely catch the bus, no time to eat.

And while the notion that breakfast is the 'most important meal of the day' has been drilled into us from a young age, most of us choose to ignore this advice from time to time.

In fact, a recent Bord Bia study found that 13 per cent of Irish adults don't eat breakfast at all.

However, it look like our mothers may have been right all along, because new research has found a link between skipping breakfast and poor cardiovascular health.

For the study, researchers analysed the health of 4,052 middle aged men and women working in banks, all of whom had no previous history of cardiovascular disease.

Participants were asked to note everything they ate over a 15-day period, as well as their body mass index, cholesterol levels, smoking status, and level of physical activity.

Researchers then examined the build up of fatty material in the arteries around the heart and neck and found that those who skipped breakfast (or ate very little), had an increased risk of heart attack and stroke.

What's more, this link held up even whether other factors such as smoking and high blood pressure were taken into account.

Researchers reckon this build up in fatty material is down to the fact that those who skip breakfast are more inclined to consume excess calories throughout the day.

So basically, no matter how busy you might be, skipping meals is never a good idea.

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College life is hard, guys.

Juggling classes, assignments, jobs and of course, going out (you are in college after all) takes it toll on you and can leave you constantly tired.

While getting a sufficient amount of sleep is essential, eating well is another key element to success in college. 

You probably don't have the time and money to make Insta-friendly acai bowls with hemp seeds and goji berries, but this doesn't mean you can't be healthy, 

If you follow these simple rules, which are more like general guidelines, you are sorted. 

 

1. Learn how to make the most of a microwave

Microwaves are great to reheat some pre-cooked food, but you can also cook loads of things with this appliance: mug cakes, rice, pasta, eggs, veggies, potatoes, fish.

Do a bit of research and you'll be surprised to see how useful a microwave can be. 

 

2. Get a small blender

For a healthy breakfast or a quick snack, throw whatever fruits you have around, a handful of spinach, almond or peanut butter, almond milk, yoghurt or just water and make a tasty smoothie.

This is an easy way to make sure you get a lot of nutrients and fibres at once, even of the rest of your day is instant noodles or pizza.

 

3. Eat bananas

They are cheap, easy to carry to classes, don't make a mess when you eat them, and also, they are quite delicious. Rich in vitamin B6, manganese, vitamin C, potassium, copper and fibre, bananas are nature's best snack on-the-go.

Get a bunch of bananas every time you do your food shopping so you'll always have something healthy to snack on when you get hungry. They are also a tasty base for your smoothies. 

4. Eat something green every day

No, this doesn't include green Smarties and M&Ms. We are talking broccoli, spinach, courgettes, kale, peppers, and any leafy green.

Even if you struggle to get your five a day, including one portion of greens ensures that you get essential nutrients and fibre.

 

 

5. Have substantial meals

Chocolate bars and packs of crisps are not real food, they are empty calories. The reason why you crave them is because they fill you up quickly when you are hungry.

To make sure you don't get the midday slump, get (or make, even better) a hearty pasta salad for lunch, a bowl of soup with a sandwich, a big salad with carbs and protein… Something that will actually keep you going for a while.

 

 

6. Avoid sodas as much as possible

Sugary and fizzy drinks (even the light version) are pricey and not healthy. Water should be your beverage of choice 99% of the time.

To this day, water is still the best way to stay hydrated, and also the cheapest if you invest in a water bottle. 

 

7. Stop everything when you eat

It is important, even for a few minutes. While we understand breakfast is a tough one, get 15 minutes to enjoy your lunch and your dinner, without being on your phone or on your laptop.

Use this time to focus on your food, chew properly (the first step to a good digestion), talk with your friends or just empty your head. 

 

 

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Trying to keep the runny noses, sore throats and pounding heads at bay this winter won't be easy, so it is important to get all the nutrients you need.

While some people turn to supplements (not guilty), eating a balanced diet, rich in fruits and vegetables, is the best way to boost your immunity naturally.

Incorporating superfoods is also a fabulous idea and can help you ensure you get your daily dose of vitamins and antioxidants. 

And while we are all familiar with the Instagram sensations that are goji berries, chia seeds, avocado and kale, there are some new kids on the block.

There are a number of new nutrition powerhouses emerging on the market that come with a lot of health benefits, such as reducing inflammation, improving digestion or strengthening your immune system.

Have a gawk, and let us know what you think:

1. Moringa

Originating from India, moringa is also referred to as the drumstick tree, and has been used as nutritional booster for centuries. The entire tree is edible but its most nutritious part is the leaves.

For a similar intake, moringa contains about  25 times the amount of iron as spinach or seven times the amount of vitamin C as oranges. It is also very rich in vitamin A, vitamin B, calcium, protein and potassium.

All good things, all good things. 

Generally sold as a powder made from the leaves of the tree, moringa can be found in most health stores. Add a spoonful to your smoothies, soups or porridge, or whisk it to almond milk and a drizzle of honey to get all its incredible benefits, like as boosting your immune system, reducing inflammation and regulating your blood sugar levels. 

2. Maca

Grown in Peru, maca is a cruciferous vegetable (from the same family as broccoli, cauliflower, cabbage or kale) and its root has been used for medicinal purposes for hundreds of years. 

High in vitamin C, B6, copper, iron, potassium and manganese, it is mostly sold in powder form to add to food or as capsules. It is believed to improve the mood (say no more), reduce stress levels and anxiety and boost performances. According to some studies, it could even have a positive impact on fertility.  

3. Elderberry

You might be familiar with elderflower, which blossoms around June, but elder trees also produce elderberries, which are in full season in September. While they can't be found commercially, these fruits indigenous to Northern Europe are usually used in crumbles, jams and pies. They could also be used as topping for porridge or in smoothies.  

A real nutrition powerhouse, elderberries are a very good source of fibre, vitamin A and vitamin C, and also contain iron, potassium, vitamin B6 and betacarotene. Alongside the immunity-boosting effect, these tasty berries are diuretic and therefore boasts detoxifying properties. Interestingly, elderberries act as antiviral, which could really help you resist the winter flu. 

 

 

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Move over gluten, there's a new fad diet in town. 

Lectins are being labelled as the new food to avoid by health conscious millenials, but dietitians aren't buying it. 

For about a year now, Google searches for lectins have been on the increase and articles claiming that they cause weight gain and gut inflammation have spread online.

Lectins are a type of protein that enable molecules to stick together and are abundant in most modern diets.

Foods like grains, particularly whole wheat, beans and legumes, nuts, tomatoes, potatoes, pepper, dairy products and eggs all contain lectins – meaning a huge proportion of everyday staples are off limits.

But in all honesty, this doesn't sound like a balanced diet, does it?

Speaking to The Independent, Megan Rossi, a spokesperson for the British Dietic Association, explained that while it's true that a high intake of lectins can be harmful, “there is more to the story than we’ve been told.”

She says that as long as food is properly prepared, lectins should not be an issue for most people.

“If a person is eating cooked legumes and whole grains, these low levels of lectins are tolerated.”

In some instances, a GP or dietitian may advise a patient suffering from digestive problems to cut out lectins, however, the restriction of any food group can greatly increase your risk of nutritional deficiencies.

“The health benefits associated with foods containing lectins, which are packed full of gut-loving fibre and antioxidants, far outweighs the negative effects of trace amounts of lectins for most people.”

“Given this, the exclusion of all lectins in the diet is not only near impossible but not necessarily beneficial."

She concludes by recommending the Mediterranean diet which is generally considered the 'gold standard' by dieticians.

High fresh vegetables, fruit, wholegrains, nuts, seeds and extra virgin olive oil, al of which contain, you guessed it – lectins.

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In recent years coconut oil has been hailed as a one-stop wonder pot for pretty much everything.

Moisturise your skin, conditioner your hair, whiten your teeth – is there anything this stuff can't do?

Many of us have also taken to using it while cooking as a 'healthier' alternative to some of the other cooking oils on the market.

However, a new health advisory published in the US suggests that there are no significant studies to support the claim that it is better for us.

According to The American Heart Association (AHA), coconut oil is made up of 82 per cent saturated fat, which is known to increase bad cholesterol levels.

Lead author of the advisory and professor at the Harvard School of Public Health, Frank Sacks say the media is to blame for shaping “public perception about saturated fats.”

He adds, “One of the real problems in transmitting health information is that generally people who are writing about it don’t look into what’s come before.”

“The media also don’t pay much attention to new studies that support or extend current dietary recommendations.”

“The overall effect has misled the public on the science of dietary fats.”

Maintaining a high ratio of good to bad cholesterol is key when consuming saturated fats, and according to scientists, coconut oil simply doesn't fit the bill.

Frank continued, “I just don’t know who is pushing it, but it’s not scientists."

“It may be driven by manufacturers looking to profit, or some countries’ economic dependence on coconut oil.”

However, if you are looking for a healthier oil to use when cooking, Frank recommends canola oil which contains relatively low amounts of saturated fats (7 per cent).

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So, if your skin care regime is leaving much to be desired, it may be high time you tackled those pesky complexion issues from the inside out.

We all know the age old saying ‘you are what you eat’, and when it comes to the condition of our skin, it could not be more true.

Whether you’ve got dry, oily or combination skin, the nutritional value of the food you eat can play a huge role in keeping your face looking fresh and hydrated.

Here are just a few foods to consider introducing to your diet.

Chocolate

Yes, you read that right. Giving in to those cocoa cravings could actually be good for your complexion.

According to a 2015 study in the Journal of Nutrition, the consumption of cocoa flavonols can reduce some of the tell-tale signs of aging such as age spots and wrinkles. Flavonals are also powerful antioxidants that work to protect your skin from the damaging effects of UV rays.

Of course, to get most benefits you’ll need to opt for a chocolate that’s at least 70 per cent cocoa, but even just a few squares a day will leave your skin hydrated and glowing from within.

Walnuts

These little guys are absolutely loaded with copper – a mineral known to boost collagen production.

They are also high in omega-3 essential fatty acids, which according to Dr David Bank, a dermatologist in Mount Kisco, New York, can help improve the skin’s elasticity.

So, next time you’re feeling peckish, why not opt for a handful of walnuts? Your skin will thank you later.

Green Tea

OK, by this stage we know that there is no end to the health benefits offered by this miracle drink, but did you know that it can actually be used to reduce redness and inflammation?

Green tea is extremely high in antioxidants that help fight the root of the issue.

What’s more, an investigation by German scientists discovered that the polyphenols contained in green tea may actually offer protection against UV radiation.

Aim to drink at least two cups daily for optimal effect.

Kindey Beans

These tasty legumes are loaded with zinc, and studies have indicated a link between blemishes and low zinc levels.

So, if your skin is going through a rough patch at the moment, a small serving of kidney beans everyday could be just what’s needed to keep you in the clear.

Peppers

According to Dr Jessica Wu, a dermatologist in Los Angeles and the author of Feed Your Face, “Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes.”

Who’s going to argue with that?

As well as that, studies have found that caronteniods, the antioxidant found in orange and yellow vegetables, can actually help decrease the skin’s sensitivity to the sun, and God knows that’s something us Irish gals need.

 

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