Why 'healthy' fruit juices should not count as part of your five a day

A recent study claims that some ‘healthy’ fruit juices have dangerously high level of sugar.

A new study has found that a quarter of “healthy” fruit juices marketed at children had much sugar as Coca-Cola, with up to six teaspoons per 250ml glass. 

The researchers analysed over 200 juices, smoothies, and fruit drinks sold on  the market and found that the worst offenders include Asda’s Chosen by Kids’ Tropical Juice From Concentrate, which contains 13g of sugar per 100ml and Tesco Goodness Slurper Apple & Banana Fruit Smoothie Snack for Kids, which contains 16.1g of sugar per 100ml.  

Professor Graham MacGregor, chairman of Action on Sugar, said: “It is a complete scandal that these
 drinks are marketed to children and parents as if they are ‘healthy’; this has to stop.” 

“We need to stop Britain’s childhood obesity epidemic spiraling out of control.” 

Meanwhile, Cardiologist Aseem Malhotra, warned that too much sugar intake is associated with 
an increased risk of type 2 diabetes and heart disease. “Fruit juice and smoothies should not be
 part of a healthy balanced diet,” he advised.

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5-2 Recipes: California Barley Bowl

Prep time: 15 minutes - Cook time: 45 minutes

 This bowl can be equally good with other grains - farro or quinoa,

 in particular. The recipe below is an adaptation scaled for a small

 crowd. And because I had a sampling of other nuts and seeds

 onhand, I supplemented the almonds with those - pepitas and 

walnuts.

6 cups cooked barley
4 cups arugula or bean sprouts
6 ounces cotija, queso fresco, or ricotta salata cheese
1 cup toasted almonds, or a mix of seeds/nuts
scant 1/2 teaspoon fine grain sea salt, or to taste

2 cups plain yogurt
zest of one lemon
1 tablespoon freshly squeezed lemon juice
1/4 cup of chives, plus more for serving
1/4 teaspoon fine grain sea salt
2 ripe avocados, thinly sliced

In a large bowl combine the barley, arugula, cheese, almonds, 

and salt together. Mix well. You might need more or less salt

 depending on the saltiness of your cheese.

Make a quick yogurt sauce by whisking the yogurt, lemon zest,

 lemon, juice, chives, and salt in a small bowl. You can refrigerate

 this (or any leftovers) for a few days, if needed. If the sauce 

begins to separate, just give it a good stir before using.

Serve topped with avocado, chives, and big dollops of yogurt sauce.

 I used about half to top the main bowl, and served the rest on the side.

Enough for a small crowd.

Adapted from Megan Gordon's Whole Grain Mornings: New Breakfast

 Recipes to Span the Seasons,

source;

http://www.101cookbooks.com/archives/california-barley-bowl-recipe.html

5-2 Recipes:STUFFED COURGETTE ROLLS

121 calories

In this delicious Italian starter the thin slices of courgette are ‘cooked’ in oil and vinegar before being stuffed with a delicious cottage cheese filling. This recipe makes four or five rolls.

Serves 1 Preparation time: 5 minutes, plus at least 20 minutes marinating

1 courgette (18 cals)

1 tsp extra-virgin olive oil (27 cals)

1 tbsp balsamic vinegar (12 cals)

100g (3½oz) low-fat cottage cheese (63 cals)

1 tsp lemon juice (1 cal)

4 fresh basil leaves, shredded

salt and freshly ground black pepper

• Cut the ends off the courgette (zucchini) and, using a vegetable

 peeler, cut 4 long strips, discarding the first and last strips that 

are just skin.

• Drizzle the olive oil and half the balsamic vinegar over a large plate.

 Arrange the courgette strips flat on the plate, making sure they don’t 

overlap, then drizzle the remaining balsamic vinegar over the top.

 Leave to marinate in the refrigerator for at least 20 minutes.

• Place the cottage cheese in a fine sieve (strainer) and press on it

 gently with a fork to remove as much liquid as possible. Put the

 cottage cheese into a small bowl and mix in the lemon juice and shredded

 basil, then season.

• Place 1 generous teaspoon of the cottage cheese mixture onto one 

end of a courgette strip and roll up. Repeat until you have used up all the filling.

 Arrange the rolls upright on a serving plate to serve.

source;

http://www.52recipes.co.uk/2014/03/10/stuffed-courgette-rolls/

5-2 Recipes;SUGAR SNAP PEA, MINT AND BARLEY SALAD

165 calories

You can buy pearl barley in health food stores and most supermarkets. A much underused grain, it goes particularly well with the crunchy sugar snap peas in this healthy salad.

Serves 1  Preparation time: 10 minutes Cook time: about 35 minutes

25g (1oz) pearl barley, rinsed (90 cals)

100g (3½oz) sugar snap peas, trimmed and cut into diagonal strips (34 cals)

1 tbsp chopped fresh flat-leaf (Italian) parsley

1 tsp chopped fresh mint

¼ red onion, peeled and finely chopped (12 cals)

1 tsp extra-virgin olive oil (27 cals)

juice of ½ lemon (2 cals)

salt and freshly ground black pepper

• Cook the barley in a pan of water for 20–30 minutes, until tender. Pearl barley can have varied cooking times, so always check the packet instructions and cook the barley for the length of time suggested.

• Rinse the barley in cool water and transfer to a bowl. Add the sugar snap peas, parsley, mint and onion and toss to combine.

• Mix the olive oil, lemon juice and salt and pepper to taste in a small bowl to make a dressing, then pour over the salad and serve.

source;

http://www.52recipes.co.uk/2014/03/17/sugar-snap-pea-mint-and-barley-salad/

5-2 Recipes: CHICKEN SATAY

 

244 calories

I made these at the weekend for what was possibly the last barbecue of the year. They were incredibly popular – so much so that I was hoping to save some for my fast day today but there were none left. So don’t make the same mistake as me, keep them all for yourself!

Serves 2 Prep time: 10 minutes, plus 4 hours marinating Cook time: 10 minutes

1 shallot, peeled and diced (5 cals)

1 garlic clove, peeled and crushed (3 cals)

2 tsp curry powder

1 level tbsp peanut butter (182 cals)

1 tsp runny honey (23 cals)

2 tbsp soy sauce (9 cals)

250g skinless, boneless chicken breast, cut into cubes, about 1 inch square (265 cals)

• To make the marinade, mix the shallot, garlic, curry powder, peanut butter, honey and soy sauce together in a bowl. Add the chicken and toss until the chicken is coated all over in the marinade. Leave to marinate in the refrigerator for 3–4 hours.

• Preheat the grill to medium-high or light the barbecue. Thread the chicken cubes onto 2–4 skewers, leaving room between the chicken pieces to allow them to cook thoroughly. Grill for about 10 minutes, turning regularly, until cooked through. Serve immediately.

source;

http://www.52recipes.co.uk/2013/09/30/chicken-satay/

5-2 Recipes: EGG WHITE OMELETTE WITH CHERRY TOMATOES

84 calories

Egg whites are a good choice if you are cutting back on calories, as there are only 18 calories in an egg white.

SERVES 1 PREP 5 minutes COOK 5 minutes

3 large eggs (54 cals for egg whites)

1 tbsp skimmed milk (5 cals)

3 sprays light sunflower oil (3 cals)

10 cherry tomatoes, cut in half (22 cals)

fresh basil leaves, torn (optional)

salt and freshly ground black pepper

• First, separate the eggs. Crack one of the eggs on the side of a clean bowl and, using your thumbs, open the two halves, letting some of the white run into the bowl. Carefully pass the egg yolk from one half of the shell to the other, letting the egg white run into the bowl. Keep passing the egg yolk from one half of the shell to the other without breaking it until all the white is in the bowl. Put the yolk in a separate bowl and repeat for the other 2 eggs. Add the milk to the egg whites and whisk together with a fork.

• Spray the oil into a wide frying pan (skillet) and warm over a medium heat for at least 2 minutes. Pour in the egg white mixture, then add the cherry tomatoes and basil immediately. Season with salt and pepper and cook until set. You may need to swirl and tilt the pan to distribute the eggs, tomatoes and basil evenly over the base of the pan. The omelette should cook in less than a minute. Serve straight away.

source;

http://www.52recipes.co.uk/2014/05/12/egg-white-omelette-with-cherry-tomatoes/

5-2 Recipes: Easy Corned Beef Hash

227 Calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 11-12 minutes

• 1tsp vegetable oil

• 1 onion, roughly chopped

• 350g cooked new potatoes, roughly chopped

• 300g corned beef, roughly chopped

• 1tbsp fresh parsley, roughly chopped

• Worcestershire sauce, to taste

• Pepper

1 Heat the oil in a large, nonstick frying pan, add the onion and fry

 for 5 minutes until softened. Add the potatoes and corned beef and

 cook for further 6-7 minutes, turning the mixture occasionally

 so that parts become crisp.

2 Add the parsley and stir through. Season to taste with the

 Worcestershire sauce and pepper. Serve immediately.

source;
http://www.mirror.co.uk/lifestyle/dieting/recipes/

5-2 Recipes;Asian tuna salad

178 calories per serving

Serves 4

Prep time : 15 mins, plus marinating

Cooking time : 1 min

• 350g tuna steak, cut into strips
• 3tbsp soy sauce
• 1tsp wasabi paste
• 1tbsp sake or dry white wine
• 200g mixed salad leaves
• 150g baby yellow tomatoes, halved
• 1 cucumber, sliced in wide, fine strips

Dressing :

• 2tbsp soy sauce
• 1tbsp lime juice
• 1tbsp brown sugar
• 2tsp sesame oil

1 Mix together the tuna, soy sauce, wasabi and sake or white wine in a non-metallic bowl. Leave to marinate for 10 minutes.

2 Arrange the salad leaves, tomatoes and cucumber on four serving plates.

3 Make the dressing by combining all the ingredients

in a screw-top jar.

4 Heat a nonstick frying pan over a high heat, add the tuna and fry for about 10 seconds on each side or until seared. Place the tuna on top of the salad, drizzle with the dressing and serve.

source;

 http://www.mirror.co.uk/lifestyle/dieting/recipes

5-2 Recipes.Apple And Blackberry Muffins

200 calories per serving

Makes 12

Prep time : 15 mins

Cooking time : 20-30 mins

• 6tbsp light muscavado sugar
• 1 red apple, about 150g, cored and sliced
• 200g blackberries, roughly chopped
• 1tsp ground cinnamon
• 250g plain wholemeal flour
• 4tsp baking powder
• 2 eggs, beaten
• 125ml semi-skimmed milk
• 125ml rapeseed oil, plus extra for cooking

1 Mix together the sugar, apple, blackberries and cinnamon in a bowl.

2 Sift flour and baking powder into a separate bowl and make a well in the centre. Mix together the eggs, milk and oil in a jug, then pour into the well and stir until blended. Stir in the fruit mixture, taking care not to mix too much. Divide the mixture among the sections of a lightly oiled or paper case-lined 12-hole muffin tin.

3 Bake in a preheated oven at 200C/Gas Mark 6 for 20-30 mins or until a skewer is inserted and comes out clean. Transfer muffins to a wire rack to cool.

Michael Michaels

source;

http://www.mirror.co.uk/lifestyle/dieting/

How I lost 10 pounds in a week/Lose weight fast/Diet made Easy http://youtu.be/t75xWsN2j5k 

Healthy Smoothies to Start Your Day;

Banana Almond Smoothie

1/2 medium banana
1/4 cup orange juice
1/4 cup plain nonfat yogurt
1 teaspoon honey
1/2 ounce almonds (about 11 kernels)
a sprinkle of nutmeg
a couple ice cubes

Blend until smooth. Makes 1 serving.
Per serving: 220 calories, 8 grams fat, 33 grams carbohydrates, 3 grams fiber and 8 grams protein.

Berry Good For You Smoothie

1 cup frozen raspberries
1 cup unsweetened plain almond milk
1/4 cup frozen blueberries
2 teaspoons fresh ginger root
1 tablespoon chia seeds
1 tablespoon honey
a splash of lemon juice

Blend until smooth. Makes 2 servings.

Per serving: 125 calories, 3.8 grams fat, 21.5 grams carbohydrates, 2.4 grams protein and 7.3 grams fiber.

source; http://www.fitday.com/

5-2 Recipes; Sausage Casserole.

250 calories per serving

I am making this delicious casserole for our family tea tonight. Our kitchen smells divine! It’s really filling and the sausages make it mighty tasty. There’s only 65 calories in a chipolata!

Serves 6 Prep-time: 5 minutes Cook-time: 1 hour 15 minutes

1 tsp olive oil

12 chipolata sausages or 6 sausages

1 onion, finely chopped

2 cloves garlic, chopped

1 small carrot, diced

1 red pepper, deseeded and diced

1 green pepper, deseeded and diced

1/2 pint red lentils

2 pints water

1 chicken stock cube

1 bay leaf

1 can chopped tomatoes

In a heavy based lidded saucepan, heat the oil at a medium temperature and fry the sausages until they are tinged with brown. Remove the sausages from the pan and set aside.

Turn the heat to low and add the onion, garlic, carrot and peppers. Stir and leave to saute gently for 5 minutes.

Next, add in the lentils and mix into the vegetables. Then pour in the water, turn the heat to high and bring to the boil. Crumble the stock cube into the pan and add the bay leaf too. When the lentils start to boil, turn the heat to medium (bubbling vigorously) and cook for 10 minutes.

After 10 minutes turn the heat to low, add the tomatoes and stir. Then put the sausages into the top of the pan and put the lid on. Cook on the lowest heat possible for 1 hour. Alternatively, transfer the pan to the oven and cook at 180’C (160’C fan, 360’F) for 1 hour.

Serve with the sausages (2 chipolatas or 1 sausage per person) on top of the sauce. Goes well with some green winter vegetables such as kale or spring greens.
Note this recipe can also be frozen.

source;

http://www.52recipes.co.uk/2013/02/20/sausage-casserole/

How Consuming Alcohol Affects Your Post-Workout

It might be tempting to grab a frosty beer after an intense workout session,
but a single cold one is seldom satisfying. The euphoric sensation of a light
buzz following an endorphin rush can be uplifting, but the consequences of 
ingesting alcohol post-workout can be detrimental to muscle recovery.

It doesn't take a genius to realize that alcohol doesn't mix well with exercise,
 but the actual impact of swigging a drink post-workout as opposed to a protein
 shake might be more devastating than you may think. It's important to take
 proper precaution when deciding to slug back a couple beers after exercise.

Alcohol Acts As A Toxin

The average gym-goer has his or her own guilty pleasures. For some, it's tough to kick a regular drinking habit, especially in social settings. The idea of cutting out drinking can be just as difficult as making a dedicated effort to eat a low-carb diet. We are all creatures of habit, which means we sometimes make decisions that might be cognitively recognized as "wrong," but we execute that choice regardless.

In regards to post-workout alcohol consumption, the general consensus is that alcohol acts as a toxin, forcing the body to use added energy. This process negatively impacts recovery and can result in added soreness the next morning. In addition, workout performance also becomes affected. You're less likely to workout at high-intensity levels on the day following a night of drinking.

Post-Workout Dehydration

For men, post-workout alcohol consumption can be especially damaging to muscle recovery, specifically because it decreases the body's naturally-occurring levels of testosterone, which is crucial for building muscle  mass. As seen and heard on television beer ads, "please drink responsibly."

Consider the importance of water when working out. Staying hydrated is a crucial aspect of gaining optimal benefits from an intense cardiovascular or weightlifting session. The body needs water to help supply working muscles with the fuel they require to operate efficiently. Alcohol is a diuretic, which essentially means that it sucks water from your body, forcing you to become dehydrated. The resulting effect is fatigue and loss of muscle definition due to a lack of muscular-produced energy.

Added Belly Fat & Heart Disease

The infamous "beer belly" is a product of over-consumption of alcoholic beverages because of the so-called empty calories they contain. Most drinks won't fill you up, but that doesn't mean your body isn't enduring a calorie overload.

If you're genetically prone to quick weight gains, alcohol consumption should be limited to special occasions (e.g. not just because it's the weekend). For some, sporting a belly bulge isn't a deal-breaker when it comes to working out, but it's important to realize that excess fat deposits in the abdominal region can lead to severe health defects, such as diabetes and heart disease.

Men are at higher risk for these consequences than women because males naturally store fat in their bellies. Although a couple post-workout beers with your friends won't cause your gut to bulge overnight, a regular drinking habit can severely alter your body's composition, potentially causing health problems.

source;
http://www.fitday.com/fitness-articles

How a Scoop of Cinnamon a Day Can Help You Lose Weight

Health Benefits of Cinnamon

Studies have shown that including a scoop of cinnamon into your daily diet can help you lose weight. A teaspoon of honey and half a teaspoon of cinnamon powder added to a cup of boiling water can also help you lose weight and lower your risk of heart disease.

Cinnamon is rich in manganese, iron, calcium and fiber. It has been used since medieval times to cure diarrhea, indigestion and bloating. In addition, it helps prevent the spread of cancer cells, the formation of stomach ulcers, and assists in curing bacterial infections. Cinnamon lowers blood sugar levels along with bad cholesterol levels (LDL) while having no effect on the good cholesterol (HDL). Hence, it’s beneficial for both heart and type 2 diabetes patients. The lowering of blood sugar levels and improvement in cholesterol ratios helps to reverse insulin resistance or pre-diabetes. Since cinnamon is sweet to the taste, it also satisfies the craving for sweet foods that generally afflicts diabetics.

Cinnamon and Weight Loss

Cinnamon has a regulatory effect on blood sugar levels and simultaneously increases insulin levels in the body. It imitates the biological activity of insulin and increases the metabolism of glucose. Since high blood sugar levels can lead to increased storage of fat by the body, cinnamon helps prevent this increased storage of fat and enables you to lose weight. In addition, it influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat. Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less. This helps you lose weight. Cinnamon also helps the body to process carbohydrates more efficiently and this assists you in losing a few pounds. Studies show that abdominal fat is more sensitive to the effects of cinnamon than fat from other parts of the body.

Other Ways to Incorporate Cinnamon into Your Daily Diet

You can add cinnamon to herbal tea to get a cup of healthy and tasty tea. Alternatively, add a teaspoon of cinnamon to your breakfast cereal or oatmeal, sprinkle it on your toast or add it to your morning cup of coffee. The addition of cinnamon to foods such as butter and cheese, and pies such as apple and peach pies, enhances their taste. It can also be added to fruit juices and ciders for the same purpose. Alternatively, you can take cinnamon capsules as an easier alternative to the above.

You should ensure that the cinnamon you use is fresh. However, cinnamon alone can’t help you lose weight permanently. For optimum results in your weight loss program, it’s essential that you eat a nutritious but low-free diet and exercise regularly. Incorporating a teaspoonful of cinnamon in your daily diet can definitely reduce your appetite and help you lose weight and even layers of fat around your abdomen.

source;

http://www.fitday.com/fitness-articles

5-2 Recipes: QUICK CHORIZO AND BEAN STEW

242 calories

This recipe takes less than ten minutes to cook and is oh so filling.  For the mixed beans my favourite is Tuscan bean mix from Epicure.

Serves 1  Prep time: 1m  Cook time: 7m

10g chorizo, finely chopped (50 cals)

150g mixed beans (ready to eat, drained weight) (159 cals)

1 tbsp tomato puree (paste) (30 cals)

½ tsp chilli flakes (red pepper flakes)

1 tsp red wine vinegar (1 cal)

few drops worcestershire sauce (2 cals)

2 tbsp water

• Heat a small frying pan on a high setting until hot.  Add in the chopped chorizo and fry until turning brown on all sides: 1-2 minutes.

• Turn the heat to low and then add in all the rest of the ingredients.  Stir thoroughly.  Allow the stew to start bubbling gently and then cook for another 5 minutes stirring occasionally.

source;
http://www.52recipes.co.uk/2013/10/16/easy-healthy-pizza/

5-2 Recipes: EASY HEALTHY PIZZA

270 calories

Suitable for a diet day dinner or a healthy normal lunch.

I made this as a quick fix lunch today. It is not a diet day for me, but definitely counts as a healthy light lunch. Using a tortilla wrap as the base makes it so quick and easy to do – I knocked this up in a few minutes and it tasted divine.

Serves 1

1 tortilla wrap (118 cals – but check the packet, the calories can vary)

5 cherry tomatoes, quartered (11 cals)

½ ball light mozzarella cheese, shredded (65 cals)

¼ bag rocket leaves (20g) (4 cals)

1 tsp chilli oil (27 cals)

10g parmesan cheese, grated (45 cals)

freshly ground black pepper

Pre-heat the grill to high.

Place the wrap on a baking tray and pop under the grill. Grill for a minute or two until turning brown on one side. Remove from the grill.

Turn the wrap over. Arrange the cherry tomatoes and mozzarella over the wrap and place back under the grill. Cook until the cheese is melted and the exposed wrap is turning brown.

Arrange the rocket over the top of the pizza, drizzle with the chilli oil and sprinkle on the parmesan and freshly ground black pepper.

source;

http://www.52recipes.co.uk/2013/10/16/easy-healthy-pizza/