Get Your Giggle On

These are challenging times we are living in. It may sound strange, but I gave up listening to the news quite some months ago. But somehow, I have always managed to keep abreast of everthing that's going on in the world through other people and glimpses of headlines here and there without having to actually sit and watch or listen to any news channel.


For some people the very idea of this may be too much to handle, but for me, it just makes sense. Especially if you could be watching something really funny instead. Anyway, for the last few years, there has been very little good news to report, and I don't particularly want to be remided of it daily. Especially, if I am having a day that things are not going as well as I would like them to. Some people find knowing what to eat stressful, for me this is simple, for others, it is chosing something to wear, again, for me this is something I love doing. However, the area I fall down on most is making sure I am not overgiving, and keeping my stress levels well managed. This is an area of my life that I like to keep in check and one of the best ways I have found to do this and that works for me to have a good old giggle. Oh, you just feel brilliant afterwards! Like going to see a good comedian and having to hold your sides from the pain because your waist  muscles are getting such a good workout. In my opinion, nothing is a good at changing your mood as much as laughing. So how are you going to get your giggle on?

For me it was last Sunday afternoon when I met with an old and very good friend of mine. We had not seen each other for a long time (way too long in my opinion). We spent a wonderful day together and what resulted from this meeting was a completely fresh look at life.We laughed and giggled for hours and I came home completely refreshed and invigorated. It reminded me of when I was young, carefree and unaware of the world around me. I felt fantastic and could barely remember what had been causing me concern in the first place. However, some days later I did remember what it was, plus several creative solutions to achieve resolutions, without having to sit down and "figure" them out.

Some people naturally gravitate towards having lots and lots of fun and making sure that it is an integral part of their lives. For me, I have a tendency to work a lot and keep seeing where I can be better. This means that I can sometimes forget to "pencil in" (that's a joke!) to have a good old giggle.

It may sound too silly for you (and if it does, then perhaps, then it is good to be reminded), but I am wondering, have you had a giggle today? What did you do? If you didn't, could you find a way to have one tomorrow? Life is a journey, not a destination and it will be much more fun and enjoyable if you can make room for giggling. So, what are you waiting for?...get your giggle on! A really belly laugh is irresistible and if you still want to be technical about it, having a giggle will do your immune system the world of good. Studies have shown, that people who laugh more, have stronger resistance to stress and build healthier and more white blood cells. They're the little critters that go out and work hard protecting you from getting sick.

I would love to hear what makes you have a belly laugh and if you happen to be facing challenges right now, what creative ways you have found to help you deal with some of those challenges, particularly if they involve laughing or having a giggle.

If you have any comments, I would be delighted if you would post them in the comments box below and look forward to reading them all.

Yours in good health and giggleness,

Ruth.

Get in Touch with Your Inner Cow

Don't judge it until you've tried it! You know that most things in life that are incredibly good for you, don't always taste the best....in the beginning anyway. If I told you that you might actually get to like this substance, would you believe me? Alright, like might be too strong a word, but how about tolerate? Better? Wheatgrass was one of these little substances that took me a while to get used to. I found it bitter and just way to grassy for my liking. Even today when I take wheatgrass, and I do regularly, I think it's the closest I will ever feel to understanding what a cow's life must be like....without needing the 4 stomachs to digest it.

What is Wheatgrass?
A little information about this berry. It is grown from the wheat berry, which is the whole kernel of the wheat grain, so while it might have a similar appearance to lawn grass (see daisy above), in truth it is far from it. Wheatgrass is the young shoots from the berry that has been watered and nurtured for approximately a 10 day period. In order to extract the nutrients, the wheatgrass will need to be run through a juicer called a masticating or auger juicer to get all the available nutrients out and to make these nutrients available for the human body. Wheatgrass, can be tolerated by those with wheat allergies because the gluten, which is the protein in wheat that causes the allergic reaction, changes during the sprouting process and the protein that was in the original seed is no longer in the grass blade and therefore can be tolerated by people with wheat/gluten sensitivities. Some people people who have been diagnosed as coeliacs are not prepared to try it just in case, but research points to the fact that it is safe to drink because it does not contain gluten.

Wheatgrass has been around for a long time, but it was through Dr. Ann Wigmore in the 1940's a health pioneer,  who uncovered it's benefits when using it to help people with serious health challenges. Dr. Wigmore passed away in 1994 but if you would like to find out more about Dr. Wigmore and her legacy you can visit http://www.annwigmore.org or http://www.annwigmore.com . Suffice to say that almost anyone who is interested in the benefits of wheatgrass or sprouting, has come across the name Dr. Ann Wigmore. Her legacy is wide and far reaching.

The Benefits of Wheatgrass
Looking at the following list if might seem obvious that everyone should be consuming wheatgrass daily to their get their dose of vitamins and mineral, but they are not. I hope that the following will go some way to helping you understand a little about why it would be incredibly beneficial for you to start taking this green drink.

Wheatgrass is reported to have the following benefits:

• Be one of the richest sources of Vitamins A and C
• Contains a full spectrum of B vitamins including B17, which has been accredited to destroying cancer cells but without affecting normal cells
• Provides organic iron to the blood which helps improve circulation
• Contains 92 of 102 trace minerals
• Very rich in chlorophyll, a powerful detoxifying agent
• Helps to purify the liver
• Improves blood sugar problems
• Is considered a complete food by many authorities
• Helps wound and sores heal more quickly
• Is very similar to the molecular structure of your red blood cells, enhances the blood's capacity to carry oxygen to every cell of your body

And I know that this list is not complete! But I wanted to give you some understanding of what those little green shots that you have heard are good for you are actually doing.

Another point that I would like to mention about wheatgrass is that it can be very strong. It also contains alkaloids, which are like nature's chemicals that can strengthen the immune system, but if taken in too large quantities are not supportive to the body. At times, I can down 3oz shots (approx 90mls), but then I wouldn't give you tuppence for even a 1oz shot. Like always, my advice is to see how you go. Try a 1oz first and then work up to more if you can tolerate it. Sometime, I add a shot to my green smoothie because I don't want to take it on it's own. This way I can still get the benefits, but without having to take it on it's own.

One final note, wheatgrass is best taken on an empty stomach even though I personally add it to my smoothies at times. I mostly have it on it's own to get maximum bang for my buck.

Well, that's it from this meadow.

As always, I wish you good health and empowerment!

Green, grassy wishes.

Ruth.

Fibre…itis!

There is a new epidemic sweeping our lands and it’s coming to a house near you....I call it Fibre...itis! When I look at a plate of food I see nutrient content, you know, fibre, enzymes, phyto-nutrients. I think to myself, what am I going to get out of it? Will it feed me or just fill me? I know I am in the minority here and perhaps it’s a crazy concept for a lot of people, but one that I would ask you to be open to. You see, what you are eating will determine quite of lot of how you are feeling. When you eat something, it will be broken down into smaller parts. These smaller parts, will then go on to become even smaller parts and smaller etc….Eventually, these parts need to become energy for your cells. If you put diesel into a petrol engine, you wouldn’t get very far right? Well, that’s what has happens with your body too. Junk food in, junk energy out.

However, no matter what you take in, it is through all of these incredibly complex metabolic processes, that we produce waste products that will need to be eliminated from the body. If these waste products are not eliminated correctly, and efficiently, the body almost begins to poison itself from within...sounds yuck eh! These waste products will look for alternative way of elimination e.g. spilling onto the skin and causing eruptions and problems and like just slowing us down in general sometimes to the point of stopping us in our tracks with a major illness until we do get the "junk" out. There is a better way than letting these waste products build and build and cause damage to our bodies and this is by taking in sufficient fibre. Fibre is the magic sponge that will safely eliminate these waste producs from our bodies.  So, exactly is fibre and where do I get it from?

Soluble Fibre
There are two main types of fibre: soluble and insoluble. The soluble is the kind found in fruit, beans peas, oat bran, rye, barley, certain veggies such as broccoli and carrots, psyllium (that you can buy in shops) and especially chia seeds. Soluble fibre has a jelly like substance that improves bowel movements. If you’ve ever soaked chia seeds in water, you will get a very good example of this jelly like substance. Soluble fibre also mops up or binds with cholesterol found in the small intestine and brings it out of the body. Soluble fibre can slow down the release of sugars into the system, and is therefore an excellent way of reducing the risk of diabetes.

Insoluble Fibre
Insoluble is the type found primarily in greens, peels, nuts, seeds wholegrains and beans. Think of the husks of grains, and you’ll get the picture of what insoluble fibre looks like. Insoluble fibre is like a sponge and indeed plays a similar role. If you’ve ever put a sponge over water and allow it soak it up, then you will have a good visual of how the insoluble fibre works in the intestine. It can absorb many times its own body weight in toxic residue and then releases it from the body.

Other than metabolic waste where do these toxins come from?
From inhaling the air around us, to undigested foods, taking in heavy metals from the food chain e.g. tuna fish is very high in mercury, and from other pesticides/herbicides that have been used to bring the food to our table. Skin care products, household products that are not environmentall friendly, shampoos and conditioners that are usually bought in chemists and supermarkets, mobile phones, laptops, medication,, alcohol, coffee etc. We live surrounded by them and there is nothing you can do to avoid some of them. However, the one good way to make sure that you are fighting them in the best way possible is to up your fibre intake.

What is the best way to up my fibre intake?
For me, this has to be by taking a green smoothie daily. The fruit and leafy green combination works perfectly. You can also do as I do and add chia seeds for even more soluble fibre. I soak mine before hand. If you do manage to get some chia seeds  and put them in water, you will see exactly how this works. You could also up your legumes (peas, beans and lentils), seeds, nuts and veggies intake. Fruit is also an excellent source of fibre, but I would not encourage you to take in too much as it still does contain a lot of fruit sugar. About two pieces per day is best. Also, please don't get too bogged down in whether or not you have eaten soluble or insoluble fibre, just increase your intake of veggie foods and you will be really helping your gut. For the record, animal products are not sources of fibre, so do not be fooled, you will get neither soluble or insoluble fibre from eating them. Plant based foods are the way to increase your overall fibre intake.

If you would like some green smoothie recipes, please visit www.facebook.com/kitchengreenie. There are plenty of recipes there to get you started.

I hope you found this article helpful and if you did, then please so pass it on to someone who might benefit from reading it.

To your good health!

Ruth.

Juicy Secrets

There has been lots of interest in juicing in recent years and deservedly so.  Many people now replace several of their daily meals with these nutritional power-houses and are reaping the benefits of such a change. Juicing remains one of the quickest ways to supercharge your health and vitality that is available to date. The following is a short guide on juicing that I hope will help clear up any questions that you might have had but were afraid to ask.

Fresh Versus Pasteurised
The first thing you need to know is that there is a difference between pasteurised and un-pasteurised juice. Fresh juice has active enzymes and the pasteurised version does not. These active components of fresh juice are the main reason why juiced fruit and veg only last a short time after being prepared. Typically this is around 24 hours, after that, the juice will have oxidised quite considerably. Oxidation is the process where the active enzymes comes into contact with oxygen and as a result, begins to degrade over time. If you’ve ever cut an apple and left it exposed to the air, you will see it turning brown. This is the same oxidative process that happens to a fresh juice. There is a considerable reduction in the quality and enzymatic content once the juice has been extracted, which is why it is better to drink it soon after it has been made.

Juice Contains No Fibre
This is true. The juice is almost like the blood of the plants. Once it is passed through a juicer, the fibre is removed leaving only the liquid element behind. You body can easily absorb the nutrients from this liquid without having to go through the lengthy digestive process that eating the whole plant involves. This makes light work on the digestive tract, and is an excellent way to up your nutritional intake, particularly if your digestive system is functioning below par. Have you ever felt the need to sleep after a big meal? Not exactly the result eating a meal is meant to achieve, but shows the power of the digestive process, particularly when it is under siege, well, juicing is an incredible way to give your body a break, while feeding it at the same time. 

However, even though juice does not contain any fibre, we do still need  to eat it and in fact, we need a lot more than we would imagine, so I would not recommend you staying on only juice for a long time, unless you are treating a serious health condition. Fibre is like a magic sponge that mops up all the toxins that are stored in our colon. The lack of fibre in our western diet is a major cause for concern and is seriously damaging people’s health. Victoria Butenkyo (one of my secret nutritional heroes) in “Green for Life” recommends people take in at least 30 to 50 grams per day. It is sad, but most of us are falling way short of this figure, with most people closer to 15 grams per day. I most certainly do not want to “dis” juicing, or its increcible role in reversing many illness and nutritional deficiencies, but feel that people need to be made aware of its lack of fibre.  I will be covering more on fibre in another post over the coming weeks so watch out for it.

Best Time to Juice
Morning is definitely the best time to juice. This is because the body has several different cycles and it is in the morning when the juice will be of most benefit to you. The body goes into its cleansing and detox cycle at 3am and does not leave this cycle until noon the following day. During this time, the inner organs are cleansing and expelling the body of unwanted toxins. It is more supportive to your body to drink fresh juice and have foods with a high water content during this time, which means a nice, fresh veggie juice is an excellent way to start the day. Examples of veggies that have a high water content are cucumber and celery. Fruit too also has a high water (and sugar content too) and don’t forget your leafy greens. You may have heard that having your biggest meal in the middle of the day really is better for you but now you know why, it’s because your can digest it easier. The later the hour in the day that you eat, the more taxing it will be on your digestive system. If you are going to have a large meal and it is a late hour and you find your digestive system is not what it used to be, then I suggest you try taking some digestive enzymes before you eat. I find these little things a Godsend!

Juicing is Alkalising to the Body
Our body’s blood has a natural acid/alkaline balance. It is measured on a PH scale that ranges from zero, with zero being the most acidic to 14, being the most alkaline. Good health is somewhere between 6.8 and 7.6. Most of the refined foods we eat, i.e. all processed and packaged  food, wheat based products, dairy and animal products are acid forming to our bodies. When our PH is too acidic it is Disneyland for bad bacteria and yeast to survive and thrive. Ideally we are better off refusing entry to these little nasties and juicing, particularly green juices are an excellent way to redress this balance to more alkaline surroundings. The reason I mention green juices is that many people are under the illusion that having mango, pineapple, pear a carrot is a good nutritious juice. It is certainly better than the shop bought version, but for maximum nutrition, low GL (glycaemia load) and truly healthy juices, you need to get juicing those leaves and veggies with a smaller amount of fruit. I will be putting up a Useful Links Index shortly so, do please keep checking back to see if I’ve been organised enough to get write and jog my memory if I haven't.

Different Veggies You Can Juice

• All Leafy Greens – including kale, spinach, pak choi, parsley, coriander, mint – high in vitamins A,C and E, watercress, rocket, all types of lettuce, chock full of chlorophyll (see separate entry on chlorophyll) and phyto-nutrients. Great for alkalising the body.
• Cucumber and Celery are incredible for flushing out toxins from the kidneys. Great for building hair, skin and nails. Anti-inflammatory qualities. Celery is high in the coumarins, a phyto-chemical that may help lower blood pressure and increase white blood cell count.
• Beetroot – great for building strong blood and heart. They add a lovely earthy flavour to your juice. Don’t forget to juice the leafy tops too as they contain beta-carotene, calcium and iron.
• Apples- are lovely and sweet and bring a lovely taste to your juice. They are a great system cleanser and like most fruit, have plenty of anti-oxidant properties because they have high Vit A and C content. They are also more alkalising to the body than other fruits.
• Pears – similar to apples, but are the more alkalising than most other fruit.
• Ginger – Incredible for your digestion and brings such a unique taste to your drink. I love this and add it to almost all of my drinks and smoothies.
• Lemons and Lime - Full of Vitamin c, but their real benefit is in the alkalising effect they have on the blood. This makes them excellent for taking the edge off some of the more bitter leafy greens and a great combination with lots of other fruit.

As you can imagine, this is not an exhaustive list, of fruit and veggies that are available. There are lots of juicing books on the market that can offer lots of creative recipes that you and your family can enjoy. For juicing, the higher the water content, the more juice you will get. The above list are some of the fruit and veggies that I juice regularly.

Enjoy getting to know what works for you and I look forward to hearing all about your amazing, healthy, juicy concoctions.

To you good health!

Ruth.

Alkalising Your Body

My friend Kate from Alkalkine By Design is a whizz kid when it comes to alkalising the body correctly. It is my view that there is a lot of misinformation about the best way to alkalise the body.  It is something that I myself, pay close attention to in my own life. I do this by measuring my body's PH levels (more on this towards the end of this piece). I've asked Kate to write a small piece to explain exactly what alkalising is and to highlight some of its benefits. Not only has she offered the following for my blog, there is a free alkalising ebook to all those who would like to know more.

Here's what Kate has to say on the subject of Alkalising

Alkalising is a natural hygiene (natural eating) term applied to the practice of eating raw salads and vegetables, with the inclusion of nuts and seeds, and some fruits. Alkaline foods are considered all vegetables (with the exception of root vegetables) and only a handful of fruits such as lemons, grapefruits, avocadoes and tomatoes. Your blood is slightly alkaline, and in order for the blood to maintain its proper form and correct function, it too needs alkaline foods. Without it the blood then starts to steal nutrients from other organs and tissues creating pain and disease from such lack. When you 'alkalise' you give your body correct nutrition for creating blood, tissues and maintaining proper organ function. The benefits of which give you clear skin, much more energy, proper working function of every organ in your body and reversal of aging. Even better is an abundance of digestive enzymes, and good bacteria without the need for supplementation. People who alkalise rarely have pain in any area of their body and are known to reverse painful conditions. Under supervision, alkalising is also known to reverse serious health problems where Western Medicine offers no hope or progress. You lose your taste for sweet sugary foods, your taste changes considerably and your mouth will freshen with the renewal of tastebuds - you literally start tasting your food for the first time as it should be, and will desire salt and other dressings and food additives much less. Your body wakes up and receives the goodnesss for use and blood creation, giving you a glint in your eye, a spring in your step and a return of your sex drive. An 80/20 approach (80% of your daily intake being veges, salads and oils/nuts etc) and 20% being acidic (such as rice, salmon or other fish fillet, millet, quinoa, sweet potato and also any protein or animal based foods) is a very strong long term strategy for living a healthy and socially inclusive life. To find out more about what kinds of foods you could enjoy in this transition please visit my website at www.alkalinebydesign.co.uk and download Alkalising Made Easy for free.

My words on your PH

I've been checking my own PH levels for a while now. When I first started, I was amazed at how easy it was to affect it, particularly by the foods we eat. The PH scale is a measure of the degree of aciditity or alkalinity as measured on a PH scale. PH stands for potential of hydrogen and in effect is the amount of hydrogen in any particular substance. If you look at the diagram above, you will see that the PH scale runs from 0 to 14 with 0 being the most acidic and 14 being the most alkaline. Neutral is around the 7 mark. The scale is a good indicator of good health with the body being more healthy and disease free in an alkaline environment. It is thought that anywhere from 7.2 to 7.4 is the best alkaline environment for our bodies to live in.  There are many other elements that affect your PH and while diet is a very important element, it is not the only one. Drinking pure, clean water will do wonders for keeping your PH alkaline. However, our water supply chain is not pure and clean, so if you can get access to either spring water or get a good water filter fit into you home, this will go a long way towards keeping your body balanced. Keeping your stress levels in check will also help. I have known some people who had the optimum PH levels and did not eat a particularly alkaline diet. However, what they did have was a super attitude to life and oozed happiness and contentment. Being stressed creates acid in the system, which in turn will alter your acid/alkaline levels, so do keep those negative thoughts and emotions to a minimum if possible or at least get help with clearing them out altogether.

Kate and I will be running a series of talks and workshops in September 2011 in Ireland and the UK. The schedule has yet to be confirmed, but we are we are really excited to share this information with you. I will be showing you how to clean up your diet and Kate will be taking you through best way to improve your PH safely. If you would like to be put on the mailing list, please feel free to contact me on kitchengreenie@gmail.com.

Kate will also be running life blood analysis clinics at that time and I will be posting up information on these over the coming days.

For now, I will wish you a super, healthy, happy and empowered day!

Best wishes,

Ruth.

Know Your Personal Care Products

  

Some of the potentially harmful ingredients commonly used by the personal care industry and the products that you can find them in are as follows:

Antipersperant

The main culprit here is aluminium.  Aluminium is a metallic element used extensively in the manufacture of aircraft components, prosthetic devices, but also as an ingredient in antiperspirants, antacids and antiseptics.  Scientific research conducted on the brain tissue of deceased Alzheimer's patients, found unusually high levels of aluminium in the brain.  Aluminium compounds are known to be neurotoxic (a toxin that damages or destroys nerve tissue) for humans.  When we use products that contain these harmful substances, the liver must work harder to rid our bodies of these toxins. The US FDA advisory panel has requested the removal of such chemicals from antiperspirant deodorants but still they are widely available. Substances that have been considered safe in the past are now considered harmful and it is up to each of us to choose wisely when making our purchases for ourselves and our families.

Toothpaste

Hard to believe, but your toothpaste is not a harmless substance that leaves your teeth nice and clean and your mouth feeling fresh.  The average bathroom toothpaste contains two harmful substances fluoride and sodium lauryl sulphate (SLS) that are best avoided.  Fluoride is a chemical that has had much research conducted on its safety levels for humans. The following might be worth noting: that if as little as 1 gram of fluoride is ingested, it can cause poisoning in humans. Adults don't normally swallow toothpaste, but children do. However, adults don't get away unscathed, as according to the World Health Organisation, Fluoride can accumulate in body tissue and can be poisonous if ingested over longer periods of time.  So essentially, the choice is yours.  We don't need it.  If you are still worried about protecting your teeth from decay you are receiving more than enough of your daily quota of fluoride if you drink Irish tap water! So why have it in your toothpaste as well? The reasons why SLS is best avoided is set out below under the heading "shampoo".

 

Shampoo

Both sodium lauryl sulphate (SLS) and sodium laureth sulphate (SLES) are synthetic ingredients found in most shampoos bought in supermarkets and chemists. SLS is a harsh detergent and wetting agent used in garage floor cleaners, engine degreasers and auto cleaning products, but also found in many of our personal care products.  It is a known irritant that is rapidly absorbed and retained in the eyes, brain, heart and liver cells which can have long term health implications. Sodium laureth sulphate is another irritant that has a low molecular weight which is rapidly absorbed by the body and will readily penetrate the skin.

Other research has shown that SLS and SLES may cause potentially carcinogenic nitrates and dioxins to form in shampoos and cleansers by reacting with commonly used ingredients found in many products. Large amounts of nitrates may enter the blood system from just one shampooing. They are used in personal care products because they are cheap.

 

Skin Care Products

Considering the  skin absorbs almost anything that we put on it, perhaps the next time you shop for your products, you might note the ingredient list. These are products that are widely available in our supermarkets and chemists and ones that we are told are totally safe for human use.

I believe the wost of the harmful ingredients to be propylene glycol. This is a substance found in many skincare products, body lotions and even baby wipes.  Propylene glycol prevents the escape of  moisture and water from the skin, which has the effect of making the skin look plumper and younger in appearance.  The Environmental Defense Fund, state that propylene glycol can weaken the immune system and has been found to cause kidney damage and liver abnormalities. Propylene glycol is also found in paint, liquid laundry detergents, antifreeze and brake fluid. I for one have not used any harmful skin care products containing these ingredients for over 20 years, and I do hope that you will look on your bathroom shelf today and clear out any and all harmful products that do not serve the best interest of your or your family's health.

The above is by no means an exhaustive list of hazardous chemicals that we are exposed to every time we choose a personal care product . I have outlined some others to watch out for below.

 

Other harmful ingredients

Alpha Hydroxy Acid
Animal Fat (Tallow)
Bentonite
Collagen
Formaldehyde
Glycerine
Mineral Oil
Petrolatum
Talc

Over the coming days, I will add an article on the most commonly used E numbers used to preserve our foods that I believe are best avoided.

To your great health and empowerment!

Ruth.

Be Your Own Health Expert

The following was given to Kitchen Greenie by the kind permission of Suzanne Laurie, Director of Studies at the Institute of Complementary & Integrated Medicine - www.icim-ireland.net.

Be Your Own Health Expert Quick diet health check

To find out just how your diet measures up try our quick quiz below.

Score one point for every statement that applies to you:

* I do not add sugar to food/drink most of the time.
* I avoid processed foods most of the time.
* I rarely add salt in my food.
* I do not drink more than one cup of coffee most days.
* I do not drink more than two cups of tea most days.
* I do not drink more than 2 units of alcohol a day.
* I do not eat fried food more than twice a week.
* I do not eat "fast food" more than twice a week.
* I do not eat red meat more than twice a week.
* I do not eat chocolate or sweets more than twice a week.
* On most days more than a third of my diet consists of fruit & vegetables
* I drink more than 1 litre of plain water each day.
* I usually choose whole grain products (bread, rice, pasta) over 'white' alternatives.

Scores:
1-5. Your diet needs some major improvements if you are to avoid poor health. Use the quiz above to establish where your problem areas are, then work at changing one or two at a time over the next few months.

6-10. You are on the right track. However there is still room for improvement if you wish to be in the best shape possible.

11-14. You obviously work hard at looking after your health. Because of this any 'treats' are unlikely to affect your health. Keep up the good work.

You Are What You Eat
It ain't what you do it's the way that you do it.
We are all constantly being told what we should and shouldn't eat so most of us know the components of a healthy diet. However could the way we eat actually be just as important as what we eat in terms of health. Here are some top tips to ensure that you get the most out of what you eat......and that you can have the fun stuff too!!!

How to eat
It is all too easy for eating to become a habit rather than a pleasure in this busy world in which we live. However, forgetting to appreciate food, and mealtimes can lead to overeating, poor digestion and ultimately poor health and weight gain.

Heres how to do it properly:
* Eat slowly. The stomach and digestive organs need time to prepare themselves for digesting the food we eat. Ideally they should receive a signal that food is on its way - perhaps from cooking smells or chewing action in the mouth. At this point small particles of food should start reaching the stomach. However this should be a slow controlled process. If you are eating a sandwich on the go or rushing dinner to get to an appointment the digestive organs will not have time to organise themselves and food may be poorly digested. You are also unlikely to know when you are full, as it can take 20 minutes for this message to reach the brain.

* Chew well. Chewing is the first part of digestion. If food is not broken down in the mouth properly then it may be too big for the digestive system to handle. This can lead to malabsorption of nutrients and weight gain. It can also lead to overeating as mentioned above.

* Allow yourself to be hungry. In this day and age it is ok to be hungry. It does not mean that you will not get fed and should be embraced because it means that you will enjoy your food more once you do get it. It is also important to stop eating once you feel satisfied. Our taste buds become less sensitive the fuller we are so as soon as you stop tasting the food and are just shovelling it in - stop!!

Portion control
One of the major obstacles to a healthy diet is over eating due to poor portion control. We just don't seem to know how much is enough anymore! Watching your portion sizes is a great way of ensuring that you can eat ALL your favourite foods without piling on the pounds or damaging your health. Here are a few easy to follow tips:

* Don't fill your plate. The trend for super size dinner plates means that a plate of food is now about 1/3 bigger than 20 years ago, yet we do not need to eat that much more food. So don't fill it. Stick to the following simple guidelines for how big each part of your meal should be:

- Meat / fish / beans / lentils - the size of a pack of cards
- Cheese - the size of a box of matches
- Potatoes / rice / pasta - the size of a tennis ball
- Vegetables - half your plate of food

* Half and half. Try decreasing the portion size of your favourite foods by half and substituting the rest for fresh salad, vegetables or fruit. For example, if you are used to eating a whole deli or sub sandwich at lunch, just eat half and have it with raw veggies or some fresh fruit. Then wait to see if you're still hungry.

* Know your serving sizes. Just how much of your favourite snack is considered one serving? Do you even know? Check the box and see -- you may be surprised at how many servings you are actually consuming at one time. Measure them out following the recommendations next time you eat them.

* Can you stomach it? The stomach is about the size of two loosely formed fists. Therefore it only really needs a large handful of food at any one time to be satisfied. It is better to eat a small amount regularly (but only when you feel real hunger) than overface your digestive tract with larger less frequent meals.

Healthy weight loss
Many of us feel that we could do with a few less inches around our waists/bottoms/thighs (... delete as appropriate!). However weight loss should only be undertaken for health reasons and just to emulate the latest waif like superstar. As we age it is even more important to have a bit of padding in appropriate places as it helps to cushion our delicate bones and organs as well as helping to smooth out those pesky wrinkles! Periods of starvation only cause nutrient depletion which can lead to problems later in life such as osteoporosis, dementia and even cancer. So if you do want to lose weight - do it sensibly. Weight loss of about 1-1.5lbs per week is both achievable and sensible. To lose that weight you need to get rid of about 350 calories per day from your diet. This can be achieved by simply removing a portion of ice cream, a bagel, a large bag of crisps or by reducing food intake slightly and exercising the rest away (an hours walk will burn off 150-300 calories.

A note from Kitchen Greenie....While I stay away from animal products myself, I feel this article highlights that most people are overdoing it when it comes to animal protein, particularly when you look at the healthy portion size recommended by Suzanne. For further information on why it is more health enhancing to reduce the amount of animal products you eat, please read The China Study by Colin T. Campbell on http://amzn.to/jvR6zn. I will be posting some other great meat free recipes over the coming weeks so do log back in.

Thanks so much for reading!

Ruth.