The amount of sugar we eat is the leading cause of many chronic lifestyle diseases that are so common today: diabetes, heart disease, Alzheimer’s – it all comes down to too much sugar.
It’s easy enough to say ‘cut out sugar’, but how can we cut it out? How do we know how much sugar are you eating? And do we know how much sugar is in the foods we eat in the first place? Probably not.
So, let’s play a game to see what we understand about sugar.
Which contains more sugar? West Country Yoghurt or a Famous Energy Drink?
Which would you guess has more sugar? Probably the energy drink, right?
The yoghurt is made of 20% sugar! Twenty grams of sugar for every 100 grams. The labeling is confusing because the pot contains 150 grams. So, when you eat the entire pot you’re eating 30 grams of sugar.
The yoghurt has more sugar weight for weight compared to the energy drink, but it does have some benefits. Calcium, some protein and a bit of fat. Not much, but the energy drink has full-on, hard core sugar and nothing but.
There is 11 grams of sugar for every 100 mL in the energy drink, but the can is 473 mL making it 52 grams of sugar in the entire can. That’s more than twice of what’s recommended for the whole day.
It’s recommended that our daily sugar intake be no more than 24 grams. That’s six measured teaspoons of sugar. So when eating the yoghurt we already eat more than what we should.
Let’s compare the granola to the yoghurt. When you think of granola you probably consider it a healthy option. Well, there are 31 grams of sugar for every 100 grams and the serving size is 25 grams. The granola is worse for you than the yoghurt.
How about the Granola VS. a Sugary Kids Cereal?
The total amount of sugar in the cereal is 27 grams for every 100 grams! If you were shopping and you wanted to make a healthy choice you’d go for the granola wouldn’t you? The granola and sugary cereal is comparable – they both have a high sugar content.
A “Healthier” cereal actually has 20 grams of sugar for every 100 grams. Like the yoghurt, it is 20% sugar.
The truth is, highly processed foods are designed to be hyper palatable, that are made to make you want to eat a lot, with a ton of salt and sugar in them. They are made to make you want to eat more. Money is spent on these products to make them taste really good.
And the truth is, even more money is spent on persuading you to eat them by packaging them with phrases such as, “delicious,” “taste tested by customers,” great taste, award winning,” and “a good source of protein.” The print of the nutritional facts is small and difficult to find.
We’re bombarded with messages to eat more sugar and even when we know we shouldn’t and are trying not to it becomes difficult because it’s sneaked in.
You would think the yoghurt would be something you give to a child for breakfast. Well, what does starting the day with 30 grams of sugar do to a young child?
Let’s break it down:
They eat 30 grams of sugar before their day has even started. By mid-morning (10am) they’re hungry again because their insulin levels have spiked and crashed. They’ll have a hard time to concentrate at school. They’ll be fidgety. It will be difficult for them to sit still. At lunchtime they’ll want more sugar because their blood sugar would have dipped correspondingly because of the high earlier on. They want more sugar so they’ll fill up on chips, bread and pasta. When they come home in the afternoon they’re desperate for more snacks and it is a never ending cycle.
It’s so easy when you think you’re doing the right thing to set up a cascade of undesirable behaviors. You don’t want children or yourself to be struggling with sugar problems.
The truth is, sugar goes straight to fat.
Sugar = fat. Fat in your tummy, your thighs and all around your organs.
We all know that absolutely everything is easier after a good night’s sleep! Sleep is fundamental to our wellbeing, but somehow we manage to take it for granted at the same time as berating our lack of it! Often mis-understood and wildly under-rated, it is a sad thing that so many people these days are surviving on much less sleep than they actually need. Before we look at why that should be and what’s causing the epidemic of poor sleep these days, let’s take a quick look at what sleep is, and what it is actually does.
Although it seems we do nothing when we are asleep, our bodies are actually quite busy. While we are sleeping , our bodies and brains are restocking our supply of hormones, processing significant toxins, repairing damaged tissue, generating vital white blood cells for immunity, eliminating the effects of stress, and (importantly) processing heavy emotions. Without sufficient time to do this important work (ie 8 hours for the average adult) our systems become increasingly de-natured – our hormones become imbalanced, our immunity is suppressed, our ability to manage stress is diminished, our natural appetite and hunger levels go awry and our emotional flexibility is compromised.
Sleep itself is one of the (many) gifts of our pineal gland – a tiny, pine-cone shaped lobe in the very centre of our brains – often referred to as the ‘third eye’. When our circadian rhythms are in sync (the natural rhythms that control our daily, weekly and monthly cycles, like tides), the pineal gland releases the hormone and neuro-transmitter, melatonin, at bed-time. Melatonin works by suppressing the activity of other neurotransmitters and helps to calm us down (primarily by countering the stress hormone cortisol which is produced by our adrenals). As we become sleepier, the brain slowly begins to turn off our voluntary skeletal muscle functions, directing energy inwards, to the important work to be done while we sleep.
For ideal sleep, our melatonin levels should be steadily rising at bed-time and our cortisol levels should be rock-bottom. And this is a system that has been devised over centuries of fairly constant night-time behaviour. Not so very many decades ago our night-time routines were very different from today. We would be aware of the sunset and benefit from the long-wave, red light from the sun at the end of the day, our evenings would be spent mostly in the dark with firelight or candle light (again, red-light) and our activities, for the most part, would be about ‘winding-down’ – reading a book, chatting before a fireside or taking a final breath of night-air before bed-time. These days our evening activities are very different often involving mental or physical stimulants like computer games, social networking, business emails, alcohol or the latest knife-edge TV drama – sometimes all of them at once!
What happens in this scenario is that stress, and therefore cortisol, levels go UP just before bedtime and the blue-light from so many screens pushes melatonin levels DOWN – the very opposite of what we need for a good night’s sleep.
When my clients present with sleep problems, the very first thing I do is work with them on what I call ‘sleep hygiene’ – the simple process of getting into the good habits that restore the natural circadian rhythms and allow peaceful, restful sleep. For a few people, there are specific physical imbalances or mental stressors that impact on the quality of sleep (and these should be dealt with in the context of a supported, ongoing and holistic approach to general wellbeing). For the most part however, just about everybody could benefit from improving their bed-time routine and making space for a little bit of self-care. So, to help you get started, here is my recipe for the perfect night’s sleep:
One long hot bath
Two large cups Epsom Salts
A few drops of essential oil (lavender, geranium, frankincense, mandarin or clove being my favourites)
A mug of herbal tea (eg lavender, valerian, chamomile or passionflower) or a delicious Turmeric Latte
A dry body-brush
A beautiful scented candle (made from soy wax if possible).
A natural body oil such as Argan Nut Oil
A good book
Someone to hug (optional!)
- Start your preparations early in the afternoon and avoid all caffeinated drinks (tea, coffee, colas) from 3pm onwards.
- Eat your last meal 2 -3 hours before you go to bed and try and keep your evening meal light, just veggies and protein if possible, keeping your main meal for the middle of the day (you will be surprised how much a heavy meal, last thing at night, can negatively impact your sleep).
- No email, TV, computer games, next-day-planning, or stressful conversations in the full hour prior to bed-time
- Light the candle, run a deep, hot bath and mix in the Epsom Salts and essential oils (Epsom Salts work brilliantly to draw out toxins and the magnesium in them is a wonderful natural soother and muscle relaxant).
- Give yourself a gentle massage with a dry brush using long, gentle strokes, starting with your feet and legs, then hands and arms, moving towards your heart and finishing with circular, clockwise strokes around your tummy. This process massively increases lymph flow and improves night-time de-toxification
- Soak for as long as you can in the bath to get the full benefits of the Epsom salts and essential oils (at least 20 minutes but up to 40 minutes if possible).
- Massage a few drops of oil into your still-damp skin
- Avoid fluoride toothpastes – fluoride is known to calcify the pineal gland
- Relax into bed with a good book or a good lover (or both!)
If you are suffering from chronic fatigue, feeling tired and wired, struggling to fall asleep or waking regularly in the middle of the night, these are signs that your body wants something to change. Let me help you de-code these messages so you can make the subtle shifts your body is needing and improve the health of every cell in your body.
What could be better on an Autumn Day than this delicious dessert that brings together all that is best of your favourite puddings, with none of the drawbacks. There are quite a lot of ingredients, but this is just so easy to make and the finished result so sublime, it is definitely worth taking a moment or two getting everything together.
Gluten and dairy-free, Apple Pie Baked Oats make the perfect dish for an easy and sumptious Sunday Brunch or to round off the perfect Sunday Lunch. Heaven.
1 ¼ cup gluten-free oats
1/2 cup ground walnuts
2 tbsp ground almonds
2 tbsp flax
2 tbsp coconut sugar
1 tsp baking powder
½ tsp bicarbonate of soda
1 ½ tsp cinnamon
½ tsp ground ginger
¼ tsp salt
1 1/3 cups milk of choice
5 tbsp unsweetened apple puree
1/3 cup organic nut butter
2 tbsp coconut sugar, palmyra sugar, coconut syrup or maple syrup
1.5 tsp vanilla paste
Two handfuls walnuts, roughly chopped
2 apples, cored and finely chopped
For the stewed apple topping
3 apples, cored and chopped
2 tbsps coconut sugar, palyra sugar, coconut syrup or maple syrup
1 tsp cinnamon
2 tbsp water
To serve: coconut yoghurt
1) Start by making your stewed apples. Place the apples into a pan with all ingredients, then stir to combine. Heat on a low to medium heat for 3-4 minutes, then stir gently and cook until softened, adding more water if needed. Remove from the hob and set aside.
2) Preheat your oven to 180C and grease a baking dish.
3) For the oats, stir together your dry ingredients. In a separate bowl, whisk together the wet ingredients. Combine the two bowls, stirring well until mixed together, then fold in the walnuts and chopped apples.
4) Place in the oven to bake for around 30 minutes, or until golden, then serve with a dollop of coconut yoghurt and the stewed apples.
Good, healthy food is anything but boring. And this delicious Thai inspired dish absolutely proves the point. Zinging with flavour and full of texture this is an inspired dish for entertaining, or just enjoying on your own!
1 tbsp nut oil (argan nut oil is best)
For the peanut sauce –
4 tbsp organic peanut butter
3 tbsp coconut milk
2 tbsp water
1 tbsp coconut oil, melted
1 tbsp tamari
1 tbsp maple syrup
Juice ½ – one lime (to taste)
½ tsp each of chopped lemon grass, ginger and kaffir lime leaf
½ tsp chilli flakes (optional)
1 garlic clove, minced
1 tsp minced ginger
Salt and pepper, to taste
Two individual packets instant brown rice noodles
One courgette, spiralised
One carrot, spiralised
1 red pepper, de-seeded and chopped
5 baby corn, roughly chopped
2 bok choy, chopped
Two handfuls edamame beans
1) Start by making your sauce by stirring together all ingredients until smooth. Taste and adjust spice as desired. Set aside.
2) Heat your argan oil in a pan, then add in the noodles and vegetables and lightly fry until just softened. Add in the peanut sauce and stir until well combined and heated through.
3) Spoon into bowls and squeeze over fresh lime and top with peanuts, coriander and spring onions.
Fresh lime juice, chopped peanuts, chopped coriander, chopped spring onions