Tag: healthy eating

Italian Food Celebration Pushes Covid Off The Menu

Lovers of Italian food and culture, who have been starved of their favourite restaurants or travel because of the pandemic restrictions, are getting a chance to sample and learn about the delights of Italy – without having to leave their homes.

Two celebration events to showcase the food of Sicily – including a rare opportunity for a select group of people to take part in a live cook-a-long with one of Italy’s top chefs – have been planned as Scotland’s contribution to the World Week of Italian Cuisine.

World Week of Italian Cuisine (November 23-29), now in its fifth year, is an initiative started by the Ministry of Foreign Affairs and International Cooperation to promote the country’s high-quality cuisine around the world.

It aims to boost food and wine tourism, particularly to regions little-known outside Italy, following the spirit of Pellegrino Artusi who 130 years ago published “La scienza in cucina e l’arte di mangiar bene” [Science in the Kitchen and the Art of Eating Well] which gathered and united the regional culinary traditions of the Bel Paese.

To mark the week, the Italian Consulate General, Italian Institute of Culture in Edinburgh and the Italian Chamber of Commerce and Industry for the UK – in collaboration with Alma and Ambasciatori del Gusto – have organised events themed around how the Mediterranean diet can boost the body’s immune system.

The opening event of the week (A Sicilian Dinner) will see an invited audience of food writers and bloggers take part in a Sicilian-food themed live cookery webinar from Italy with leading chef Carlo Maria Ricci, an ambassador with the acclaimed Italian ALMA cook school in Parma (La Scuola Internazionale di Cucina Italiana) – with the menu actually being delivered to their homes to allow them to sample the exact dishes.

Giovanna Eusebi and chef Sebastian Wereski from Eusebi Deli restaurant in Glasgow and Sabrina Damiani, who runs Edinburgh-based Damiani Sicilian Fine Dining, have been recruited to make the Chef Ricci’s dishes before arranging for them to delivered to each of the writer’s home. They will be present on the webinar to answer any questions.

This event will also be screened live over the internet to allow as wide an audience as possible to watch the demonstration and pick up tips.

The closing event (Cooking in Sicily) – in partnership with Ambasciatori del Gusto (the Italian Association of Ambassadors of Taste – whose members focus on enhancing Italian food and wine heritage) will involve 30 people winning the chance to cook a specially designed menu in their own kitchens through a cookery demonstration beamed live from Sicily with leading chef Bonetta dell’Oglio (above).

The lucky home cooks will also have the chance to ask questions to Palermo-born Chef dell’Oglio who has won widespread praise for her innovative cooking which celebrates her Sicilian heritage and her passion for showcasing organic agriculture and the benefits of healthy eating. There will also be a wine pairing presentation from Mariella Caputo from Ambasciatori del Gusto.

The participants will be judged on their dishes with the winner scooping a luxury Italian food hampers from sponsors Pastificio dei Campi and Berlucchi Wines. Details of how to enter the competition will be made available on social media channels of Italian Institute of Culture in Edinburgh and Italian Chamber of Commerce in Scotland.

The event will also be screened live over the internet to allow other Italian cooking enthusiasts to watch and make the menu.

Fabio Monaco, Consul General of Italy to Scotland and Northern Ireland, said: “While the Covid-19 restrictions have upset our usual planning for the World Week of Italian Cuisine, we wanted to ensure that people still had the chance to enjoy and celebrate the amazing food of Italy.

“We think we have brought some clever thinking to overcome the challenges to bring a taste and education of Italy once more – without anyone having to leave their homes.

“While travel to Italy remains complicated for now, we hope these events will continue to inspire people to learn more of our culture and those of our wide range of different territories – and better still to plan a visit when we can do so easily.”

For more details on all the events: 

https://iicedimburgo.esteri.it/iic_edimburgo/en/gli_eventi

www.italchamind.org.uk/archive/events

Projects across Scotland receive funding to promote healthy eating

HENRY to tackle childhood obesity in Lothian

Projects working with young families to encourage healthy eating and good nutrition have been awarded a share of more than £600,000 of funding.

Ten initiatives around Scotland are being allocated funding by the Scottish Government, supported by Public Health Scotland, to help prevent and reduce levels of childhood obesity.

Among the initiatives are the Bump and Beyond Buddies scheme in Tayside, which aims to extend its successful peer support infant feeding programme and a pilot scheme in areas of deprivation in Lothian where 120 family workers and early learning childcare practitioners will be trained to support families in community settings in good nutrition.

The funding is part of the Scottish Government’s ambition to halve childhood obesity by 2030 and significantly reduce diet-related health inequalities.

Public Health Minister Joe FitzPatrick said: “We want children and families to have access to appropriate support to achieve as healthy a weight as possible, no matter where they live and we will continue to support local partners to develop ambitious and effective plans to prevent and reduce childhood obesity.

“We all have a responsibility to work together to help people in Scotland to achieve and maintain a healthy weight and these projects will help address inequalities in obesity between children in our wealthiest and poorest areas.

“As we set out in our 2018 Diet and Healthy Weight Delivery plan, our ambition is to halve childhood obesity by 2030 and significantly reduce diet-related health inequalities.”

NHS Lothian will trial HENRY, an evidence-based training package, with family workers and early learning childcare practitioners working across the four local authority areas.

The pilot brings together support for parenting efficacy, family emotional welbeing and behaviour change with information about nutrition, physical activity, oral health and more.

Tracy McGillivray OF NHS Lothian’s Health Promotion Service said: “The Childhood Obesity, Early Intervention and Prevention funding will allow NHS Lothian to work closely with our partners in City of Edinburgh, East Lothian, Midlothian and West Lothian. 

“The project will work in areas where families are at increased risk of diet-related health inequalities.

“We will be able to provide training to community-based family support staff to have increased knowledge, skills and confidence around the promotion of eating well and ensuring consistent messaging in the importance of establishing good nutrition in the early years.”

The Expert’s Guide to Immune Health this Winter

As the temperature drops and the days become darker, it can be easy to eat more, do less and go into ‘hibernation’ mode. But being proactive about our health is key to feeling great and supporting your immune system.

The UK’s leading nutritional advisors share their expert advice, on why now, more than ever it is important to invest in yourself, as well sharing their top tips to keeping healthy, naturally:

Ben Brown, Director of the Nutritional Medicine Institute:

Healthy Lifestyle, Healthy Immune Function

“With winter we typically see an increase in viral infections from colds and flu. Vitamin D deficiency increases dramatically in winter, affecting over 40% of people in the United Kingdom and can increase susceptibility to infection. Take vitamin D through winter if your blood levels are low, or you have a risk factor such as darker skin, older age, or overweight.

Tip: Most micronutrients help support a healthy immune system so a good multivitamin and mineral is a simple, safe and cost-effective bit of health insurance.

Angela Dowden, Nutritionist:

Go to your local high street health stores for personalised advice

There’s always an uptick in respiratory infections in winter – one theory is that colder air rushing into the nasal passage weakens the local immune response there. So being as healthy as you can be going into the cooler months is going to up your chances of getting through with your health unscathed.

Tip: Keeping wearing that COVID mask as it keeps you from inhaling aerosolized germs. Make sure you cover your bases with a healthy wholesome diet including fruits, veg, whole grains, nuts, protein and some diary or plant-based equivalents. Properly trained staff in a local high street health food stores can give one-on-one advice it’s hard to get any other way.

Find your local health food store here: https://healthydoesit.org/fi

Suzie Sawyer, Clinical Nutritionist:

Gut health is key to good immune health

“There is a lot of emerging research particularly relating to vitamin D and C. However, what is really heartening is that there is an acknowledgement that nutrition and specific nutrients may be able to play a key role in treatment strategies for COVID.

Tip: Whilst vitamin D and C are two key nutrients needed to support immune health, others are also important including zinc, selenium and vitamin b6; always best taken in a balanced formulation rather than as individual nutrients.

Additionally, supporting gut health is key to good immune function, therefore, I would take a probiotic which includes some of our bacteroid and lactobacillus, and increase intake of fermented foods, especially natural yoghurt.

Jamie Christie, Nutritional Biochemist:

Positive thinking leads to positive action

“Immune health often comes to mind when the colder season approaches for two reasons; there is an increased pooling of people with children back to school and seasonal increases in coughs and colds. The truth is, immune health is important all year round, as people all over the world have discovered.”

Tip: Remember that immune health is not governed by one or two simple switches rather a combination of factors which might include stress, diet, exercise, genetic predispositions, exposure to allergens, infections or environmental irritants for example.

Positive thinking leads to positive action. We are living in hard and unusual times. Keep buying good food, getting out in fresh air and supplementing with vitamin D, as has been recommended by government (10 micrograms a day).

Jayney Goddard, President of The Complementary Medical Association: 

Go plant-based, exercise and practise good sleep hygiene

“I always tell my patients “The choices you make today, predict your health tomorrow – choose well.” 

 Tip: I support the people; I look after them by teaching them how to harness the power of optimal nutrition by eating plant-based whole food diet. I also help them to take appropriate amounts of exercise, practise good sleep hygiene and manage their reactivity and stress response, with approaches including “The Relaxation Response”; pioneered by Dr Herbert Benso.

For more expert advice or to learn more about how you can support your health and wellbeing this Autumn, visit: https://healthydoesit.org/

Heart research UK Healthy tip – National Cholesterol Month

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

National Cholesterol Month: The benefits of eating oats

October is National Cholesterol Month. Cholesterol is a fatty substance which is needed in the cells of your body. Too much cholesterol in your blood can lead to a build-up in your arteries, which increases your risk of having a heart attack.

Eating a healthy, well-balanced diet that is low in saturated fat and high in fibre is a good way to keep your cholesterol healthy. Oats contain a type of soluble fibre known as beta-glucan, which can help to lower your cholesterol. In this healthy heart tip, we provide some ideas for increasing your consumption of oats.

Start your day with a warm bowl of porridge

As the weather gets cooler, you could start your day with a comforting bowl of warm porridge. Rather than adding sugar, honey, jam or syrup to your porridge, you could try adding fruit, such as berries, chopped apple or sliced banana and a sprinkling of chopped nuts, seeds or cinnamon. 

Save time in the mornings by preparing an oaty breakfast the night before

If warm porridge is not your thing, you could try starting your day with Bircher. Bircher is made by soaking oatmeal overnight in yogurt and adding fruit, nuts and/or seeds. Why not try out some of these Bircher recipes from BBC Good Food: https://www.bbcgoodfood.com/recipes/collection/bircher-recipes

Add oatmeal or oatbran to soups and casseroles

You can get more oats in your diet by adding oatmeal or oatbran to soups and casseroles. This will increase the amount of fibre as well as helping to thicken your soups and casseroles.

Swap wheat crackers for oatcakes

If you tend to choose wheat crackers with your cheese, why not switch to oatcakes instead. You could also reduce your saturated fat intake by having a low fat cheese spread on your oatcakes, rather than a hard cheese, such as cheddar. Hard cheeses tend to be high in saturated fat, which can raise your cholesterol.

You can find more healthy tips, recipes and advice at heartresearch.org.uk.

Heart Research UK Healthy Heart Tip: Eat More Fibre

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

EAT MORE FIBRE

Dietary fibre comes from the plants we eat and it is an essential part of a healthy diet. It is well known that eating fibre can prevent constipation, but did you know it can also lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer? Most of us do not eat enough fibre and this may be putting our health at risk.

Check out our tips below to help you increase the amount of fibre in your diet.

Which foods are high in fibre?

Dietary fibre can only be found in foods that come from plants, such as wholegrain cereals, wholemeal bread, wholemeal pasta, brown rice, fruit, vegetables, beans, and lentils.

Checking the labels on food products will show you how much fibre they contain. A product that is “high fibre” is one that has at least 6g of fibre per 100g. White bread, white pasta, white rice and non-wholegrain cereals are lower in fibre because the fibrous part of the plant (the bran) is removed during processing.

Reasons to eat more fibre

Fibre contains the parts of plants that are not absorbed by the body. When you eat plant foods, the fibre passes through your stomach and intestines relatively intact. This adds bulk to your stools and makes them easier to pass. By increasing the amount of fibre you eat, you can lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Fibre also helps to lower high blood cholesterol and high blood pressure to keep your heart healthy. Including plenty of fibre in your diet can also help you to achieve or maintain a healthy weight, which is important for good heart health.

Tips to increase your fibre intake

Obtaining fibre from a variety of food sources is a great way to ensure a healthy balanced diet. It is important to make sure you are drinking enough fluid as this will help the fibre to do its job.

– For snacks choose unsalted nuts and seeds, fresh fruit, vegetable sticks or oatcakes

– Opt for potatoes with their skins on, like jacket potato or boiled new potatoes

– Aim to have at least five portions of fruit and vegetables a day. Remember, frozen, dried and tinned fruit and vegetables count
towards your 5 a day. Choose tinned fruit in natural juice rather than syrup, which is high in sugar.

– Add extra vegetables or pulses, such as beans, lentils and chickpeas to your favourite meals like curries, bolognaise, chilli, soups and
stews. You can also try adding linseeds to yoghurts, soups or juices

– For breakfast why not choose a high-fibre cereal. Look out for cereals that are labelled as “whole grain” or with “bran” or “fibre” in their name. Try to choose plain varieties with no added sugars. You could also try porridge topped with some fruit

– Some people worry that if they increase their fibre intake it will cause them to suffer from flatulence (wind). To avoid this, you should gradually increase the amount of fibre in your diet to allow your body time to adjust

– Instead of white bread, white rice and white pasta, try switching to wholemeal or granary bread, brown rice and wholemeal pasta.

For more healthy tips, please visit heartresearch.org.uk

Heart Research UK Healthy tip – Healthy lunches

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK:

Lunch is an important meal for providing the energy and nutrients required to get you through the afternoon. On busy days, it is easy to grab lunch on the go without thinking too much about whether it is good for you.

The key to a healthy lunch is to get a good variety of foods that will provide you with the nutrients you need to stay healthy. We have some tips for adding some heart healthy lunches to your weekly meal plan.

Plan your lunches in advance

Planning meals in advance will allow you to put a little more thought into what you are eating as well as saving you time and money. Try creating a weekly meal plan before the start of the week and shop for the ingredients you need in advance. If possible, prepare your lunch the night before or in the morning as this can stop you from filling up on less healthy foods when you feel hungry.

Keep it simple

There are some quick and simple ways to prepare a healthy lunch without spending hours in the kitchen. Try cooking large quantities of home-made soup or stews and store single portions in the freezer. Simple meals, such as baked beans on wholemeal toast or wholemeal pita stuffed with hummus and salad are also quick and easy to prepare. On busy days, you could heat up leftovers from the night before to save time. 

Stick with wholegrain

Wholegrain foods provide a good source of fibre, which is good for your heart. Try to regularly include a portion of wholegrain food in your lunches, such as brown bread, wholemeal pita, wholemeal pasta or brown rice.

Include plenty of fruit and veg

Fruit and vegetables are packed with nutrients and fibre to help keep your heart healthy. Find healthy salad or vegetable soup recipes online or in recipe books to include in your lunch plan. Finish off your lunches with a portion of fruit and a low-calorie yoghurt. 

Include lean sources of protein in your lunches

Foods that are high in protein can help you to feel full for longer and this can prevent you from snacking on less healthy foods during the day. Lean sources of protein include grilled skinless chicken or turkey, canned tuna, soybeans, tofu and low-fat dairy products. 

Heart Research UK Healthy Tip – Portion size

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK:

Control your portions!

If you need to lose weight, it is important to think about the quantity of food you are eating as well as the types of food and drink you choose. Food portions tend to be larger today than they were thirty years ago and this is contributing to weight gain. Controlling your portion sizes doesn’t mean you have to go hungry. We provide you with some tips to control your portion sizes and achieve a healthy weight. 

Weigh your portions

Check food labels for recommended portion sizes and make sure you weigh out the correct amount. If you are following a recipe, weigh out the ingredients correctly and take note of how many people the recipe serves. You can adapt recipes according to the number of people you are cooking to avoid having too much food. 

You can access more information about portion sizes from the British Nutrition Foundation: https://www.nutrition.org.uk/healthyliving/find-your-
balance/portionwise.html

Eat more slowly

If you eat quickly, it is easy to overeat. By eating more slowly, you allow time for your brain to recognise when you are full. If you still feel hungry after eating a meal, don’t be tempted to reach for the snacks. Wait twenty minutes after a meal for your food to settle. If you are still hungry after that time, try eating some fruit.

Use smaller plates or bowls

If you serve meals onto a large plate or bowl, you may find that you are serving portions that are too large. Try using a smaller plate or bowl for your meals and you should still feel satisfied.

Avoid supersize portions

When buying food, avoid being tempted by offers of supersize portions or discounts for buying in bulk on less healthy food and drinks. These offers can tempt you into buying more than you need, which can lead to you eating more than you need.

Turn off the TV

Try eating your meals and snacks away from the TV as this can lead to overeating because you are not thinking about your food.

Heart Research UK Healthy tip – Takeaways

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Healthier Takeaways

The number of takeaway food outlets has risen in recent years and this may have contributed to the rise in rates of obesity in the UK. Takeaway food is often cheap, convenient and tasty, but it also tends to be high in fat, salt and sugar.

Regularly consuming takeaways can have a negative impact on your heart health as well as your waistline. Swapping your usual takeaway for a healthier option may be a good way to cut down on fat, salt and sugar. We have some tips to guide you on choosing healthier takeaways.

Choose a food outlet that has healthy options on the menu

Compare the menus for takeaway food outlets and try to choose one that provides some healthier options. Some takeaway food outlets list calories on their menus and this can help you to make a healthier choice.

Choose wisely from the menu

Try to avoid foods that are deep fried, such as fish in batter, chips and fried chicken. Swap large deep-pan pizzas and pizzas with stuffed crusts for smaller pizzas. Select lower fat pizza toppings, such as mushrooms, peppers, sweetcorn, chicken and ham, rather than pepperoni or extra cheese which are both high in fat.

Keep an eye on portion size

Be careful not to buy too much food when ordering your takeaway. Instead of ordering starters, mains, sides and desserts, why not just have a main course and finish off with some fruit and yoghurt. You could share a dish or freeze a portion of your takeaway for another time to avoid eating too much.

Make your own ‘Fakeaway’ at home

Try making healthier versions of your favourite takeaway dishes at home by finding healthy recipes online. If you can’t live without your favourite takeaway dish, you could try swapping side dishes, such as chips, garlic bread, fried rice or naan bread for brown rice or wholemeal pitta bread that you prepare at home.

Think about what you drink

Rather than buying sugary drinks with your takeaway, try drinking tap water or low calorie drinks instead. If you usually have alcoholic drinks with your takeaway, try to reduce the amount you consume by having a glass of water in between each alcoholic drink and try to choose drinks that have a lower alcohol content. Not only will this reduce your calorie intake, but it may also reduce the cost.

You can find plenty more healthy tips and recipes at heartresearch.org.uk

Heart Research UK Healthy Tip: Healthy Eating at Home

Heart Research UK Healthy Heart Tip, by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Healthy Eating at Home

At a time when we are spending more time at home, shopping for food less frequently and no longer eating out, our usual eating habits may be disrupted.

Good nutrition is essential for good health and it is important that we do not develop less healthy eating habits during this time. Heart Research UK have some tips to help you eat more healthily at home.

  •  Establish a routine and plan your meals

Try to establish a normal routine by sticking to set meal times. This can help you to manage hunger and prevent snacking on less healthy foods. Plan healthy meals for the week in advance and make a shopping list. Planning your meals should help you to eat more healthily as well as reducing food waste.

You may find it useful to use the Eatwell Guide when planning healthy meals: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/Eatwell_guide_colour.pdf

  • Avoid snacking on less healthy food

If you are making regular trips to the kitchen and snacking on less healthy food because you are bored, try stocking up on healthy snacks, such as fruit & veg, nuts, seeds, rice cakes, yoghurt). When we see junk food, such as chocolate, biscuits or crisps, it can be tempting to eat it, so you could try hiding the junk food away and making healthier snacks more visible. You can also try waiting until you are hungry before visiting the kitchen.

  •  Are you eating enough?

At-risk groups who have been advised to stay at home are likely to have a greater risk of malnutrition. Malnutrition is a serious condition where people do not get enough nutrients from their diet. This is more common in older people and it can increase the risk of infection as well as delaying recovery.

Some tips for avoiding malnutrition include:

  •  Eat a good source of protein every day (e.g. fish, meat, eggs, nuts, beans, tofu)
  • Consume 2 or 3 portions of dairy every day (e.g. milk, cheese, yoghurt or dairy alternatives such as soya milk)
  • Include starchy foods at every meal (e.g. bread, potatoes, rice, pasta, cereals)
  • Eat a minimum of five portions of fruit and veg every day
  • If you eat fish, aim for two portions a week and try to include oily fish, such as salmon, mackerel, sardines or herring
  • Drink 6 to 8 cups/glasses of fluid every day