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    Healthy Balance - Spring 2024

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    Lớp Ngoại Ngữ

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    NEW rane ae Reon) oes ele liee oN Editor’s note elcome to the spring edition of Healthy Balance! We're enjoying the longer, brighter days that come with spring: not to mention the seasonal salads, fresh fruit and other lighter choices that we all hegin to v crave when the sun comes out. This edition, we put gut health under the spotlight, take a deeper look into spring indulgences like Easter chocolate and liquid ealories in your favourite coffee shops and beer gardens, plus we share our usual seasonal reeipe ideas. The warmer weather is also a great prompt for us to 7 get oul in the fresh air and try a new exercise or activity, helping us hit our weight goals ahead of summer holiday season. re Na LT Elite Spring clea We hope yout enjoy this issue and feel inspired to have your diet" your healthiest spring yet. Fae etal Emma Head Nutritionist at Nutvacheck ‘Tho Nutrachock Service is Intonded as a woight management tool to assist you in achioving your personal goal. However, NutraTech Ltd is not a medical organisation and the Information contained in any artices and elsewhere in the Nutracheck app and Nutracheck ‘website, is provided for educational purposes only. You are advised to seek medical advice before making any changes to your det or lifestyle with an alm of weight loss or weight gain. Read the full Nutracheck T&Cs here. 2. NUTRACHECK.CO.UK Love your gut How to look after your gut health (without breaking the bank) Gut-friendly recipes Easy recipes to add into your weekly meal plan Losing to maintaining What to do at the end of your weight oss journey Joint-frendly exercise Looking after our joints doesn't have to mean avoiding activity Spring diet plan Your easy mix-and-match meal plan to step into spring Weight loss winners Find out whether one exercise reigns supreme for weight loss Chocolate: can it be healthy? Find out what makes white, mie and dark chocolate so different Real voices Inspirational success stories from Nutracheck members Spring sides Fresh veg recipes to accompany your Sunday roast 40 2 43 46 48 50 51 What is reducetarianism? Want to cut down on meat? How a reducetarian diet could benefit you - and the planet Al about rhubarb ‘Aseasonal favourite for spring, with suprising health benefits Data discoveries: Easter eggs How popular Easter eggs siack up in our database ‘Move of the month Try this core-busting move in your next workout Liquid calories ‘Surprisingly calorific drinks, and how to make healthier swaps Ask a nutritionist Helping sort nutritional fact from fiction ‘Viewpoint: intermittent fasting We asked a doctor forhis expert opinion Faokeaway pizza recipe A Friday night favourite you can make at home NUTRACHECK.CO.UK 3 without breakin the ban We're delighted to have a guest writer in this issue - Dr Janet Aylott; a Registered Nutritionist, with over 25 years’ experience across the nutrition world. Janet has expertise in weight management, allergies and intolerances, dairy nutrition, infant nutrition and many other aspects of health, wellbeing and food; and here, she shares her expertise on the subject on everyone's lips - gut health. 4 NUTRACHECK.CO.UK Ur knowledge on gut health has expanded extensively over the past two decades. Formerly thought to ‘ust’ be a mere tool forthe digestion of our food, the gut is now hailed as the second brain,’ recognised for its pivotal role in overall health and wellbeing. Scientific advancements have furthered our understanding of the gut ‘microblome, revealing that it doesn't only influence digestion but also potentially impacts the immune system function, ‘mental health, and a whole host of other interesting areas. What was once ‘considered purely functional is now at the forefront of exciting scientiic discoveries that could reshape the way we look at how our diet impacts our healt. Your gui: a unique microbial envionment ur gutis packed fl of over 109 tilion microorganisms, which collectively is known as the gut microbiome. This is ‘a busy ecosystem of bacteria, fungi, and viruses that live in harmony in our gut. Each person possesses a unique Combination of these microorganisms, like a fingerprint, making the gut microbiome a deeply personal and intricate part of our physiology. The tunique nature of the gut microbiome is the focus of extensive research and understanding of what makes it so vital for our health and wellbeing. Why is your gut microbiome so mportant The microorganisms within our ut ‘serve multiple functions, from defending against harmful bacteria and viruses to helping with digostion of essential nutrients lke dietary fibre, Studies even suggest that gut microorganisms may play @ role in vitamin and mineral absorption and in maintaining a ‘communication channel with other ‘organs, including the brain Ongoing research is exploring potential links between the gut microbiome and the early development of diseases: like Parkinson's disease, as well as possible ways to prevent and treat other conditions. Much research is sil in its very early stages, so it isn't yet possible to talk about the gut microbiome as part of the treatment for any specific conditions. What is a healthy gut microbiome? There's no one-size-is-ll definition ofa healthy gut microbiome. Evidence suggests that a balanced and diverse mix of microbes within the gutis associated with overall good heath Influenced by factors that are set in early life such as the way you were born, the way you were fed, antibiotic use in early cldhood, and body weight, physical activity levels, lifestyle, and dietary habits as an adult, an individuals qut microbiome fingerprint reflects a whole host of extemal influences. Studies have shown that there are ‘over 1,000 different species of bacteria in the gut, but that each individual only has around 160 of these — so there's lots of variety! The greater the diversity Cf species of microorganisms in the gut, the better ~ the aim is to have more beneficial bacteria, and less potentially ‘harmful’ bacteria, Can I change my gut microbiome? Research indicates that our detary choices significantly impact the gut microbiome. Incorporating foods rich in ‘good’ bacteria (probiotics) and those that nourish existing bacteria (orebiatics) can enhance your gut health. Contrary toa typical Western et high in sugar, fat and salt and low in fibre, a diverse microbiome thrives ‘on diel rich in futs, vegetables, unsaturated fats, and high-fibre foods. NUTRACHECK.CO.UK 5 What about special a changes is beneficial for gut health, __wholegrains, with potentially some health products you find at and investing in a diverse dit is often probiotics and prebiotics is a powerful the supermarket? ‘2 more practical and costeffective ool in promoting gut health. By While there are many ‘gutfriendly approach, embracing a lifestyle that prortises products availabe, for example whole, nutientrich foods, we not only probiotic drinks and yoghurts, t'snot Your journey to a healthier gut _fester a healthier gut microbiome but ‘essential to rely on them exclusively. As we ind out more about the gut _—_also enhance our overall health and varied git, rch in fibre and nuvienis, _miorobiome, itis becoming clearer __welbeing, Making beter chooes about can be equally effective in promoting _thateating a diverse and balanced _the foods that we eats just one step in {ut health without breaking the bank. diet rich in fruits and vegetables the development ofa healthier gut. We need to know about our unique microbiome to really understand how products containing specific strains of bacteria will impact our personal microbiome diversity, or what effect it has on our health Should | get my microbiome tested? While testing options exist, for ‘example sending of stool samples for analysis, yng to make sense ofresuits can be ‘complex and may only provide a snapshot of your gut healt; aftr Ail, its just a one-off test and cant provide % 2 % eo, longterm monicrng “Ip capabites. oP, Regardless of the oe test results, making ae positive dietary G00D FLORA ] Eat a rainbow of different fibre-rich fruits and vegetables. Choose at least five a day but aim for even aaa ea hteal etna este but they're low in calories and an important part of your Read : > Eee ed Include more wholegrains in your diet to support the growth of beneficial bacteria, Opt for wholegrain ‘oats, quinoa or brown rice. Explore fermented foods Integrate fermented foods like live yoghurt, kefir, ‘sauerkraut, kimchi, and miso for a probiotic boost. 4 Incorporate pulses, nuts and seeds Beans, lentils, and chickpeas are rich in fibre, promoting a healthy gut microbiome and aiding in ‘weight management. 6 NUTRACHECK.CO.UK Gut-friendly recipes | to benefit your microbiome Now we all know the importance of a diverse microbiome, we've selected some of Good Food’s top gut-friendly recipes for you to try. Whether you want fo change up your breakfast routine, or try and focus more on your dinner choices. being better from a gut health perspective, there's a recipe fo suit you Bircher muesli with apple & banana PER SERVING 405 kcals| fat 189 saturates 3g | carbs 44g | sugars 289 fibre 7g | protein 13g | salt 0.19 SERVES 2 PREP 5 mins (plus several hours of chilling) EASY VEGETARIAN ‘eating apple, and walnuts), coarsely grated roughly chopped 50g jumbo tsp ground porridge oats cinnamon 25g mixed 100g full-fat seeds (such natural bio- as sunflower, yoghurt pumpkin, sesame 1 medium and linseed) banana, 25g mixed nuts sliced (such as Braziis, 259 organic hazelnuts, sultanas ‘almonds, pecans 1 Put the grated apple in a bowl ‘and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stirin the yoghurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts. NUTRACHECK.CO.UK 7 Miso & butternut soup PER SERVING 287 kcals | fat 10g saturates 1g | carbs 34g | sugars 159 fibre 12g | protein 10g | salt 0.9g SERVES 2 PREP 10 mins COOK 35 mins EASY VEGAN 2tsprapeseed bouillon oil 80g shredded ‘large onion, _ kale, finely chopped chopped 400g butternut 2 tsp sesame oil 1 Heat the oilin alarge pan and fry 2 Meanwhile, steam the kele for 10 squash, skin-on, 2 tsp toasted the onion for § mins to soften. Add ins, then toss together with the cut into chunks sesame seeds _the squash and garlic, and stirfora_ sesame oil, seeds and ginger. 2garlic cloves, 2 tsp finely minute. Add the beans and bouillon chopped grated ginger along with a litre of water, then cover 3 Add the miso to the soup, then blitz. 210g can butter 1 tbsp brown rice and simmer for 20 mins unti| the Lunt! smooth using a hand blender. beans, drained miso squash is tender, Pour into bowls and top with the 2 tsp vegetable ‘sesame kale mix to serve. 8 NUTRACHECK.CO.UK Pea & broad bean shakshuka PER SERVING 199 kcals | fat 12g saturates 2g | carbs 7g | sugars 5g fibre 7g | protein 13g | salt 0.2g SERVES 4 PREP 20 mins ‘COOK 30 mins EASY VEGETARIAN 41 bunch TO SERVE asparagus 4 ripe tomatoes, ‘spears chopped 200g sprouting 1 small pack broccoli parsley, finely 2 tbsp olive oil chopped 2 spring onions, 50g shelled peas finely sliced 50g podded 2tsp cumin broad beans seeds 4 large eggs large pinch 50g pea shoots ‘cayenne pepper, Greck yoghurt plus extra and flatbreads, to serve 1 Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in proenorra at, |: "i ; the same way, leaving the heads and about 2cm of stalk intact. Heats the olin a fying pan. Add the spring cnions, sliced asparagus and sliced nd fry gently until the veg softens atte, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and sti. Cover with a lid and cook for § mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for2 mins 2.Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, ‘season well, cover with alid and ‘cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like, Lemony tuna & asparagus box PER SERVING 279 kcals | fat 109 saturates 3g | carbs 12g | sugars 4g fibre 7g | protein 33g | salt 1g SERVES 2 PREP 5 mins COOK 8 mins EASY Zlarge eggs chopped 200g asparagus, 1259 cannel ‘woody ends bean from a can, snapped off, drained spearshalved zestand juice % 160g can tuna in lemon spring water (no 1 tbsp fresh need to drain) chopped dill 4 small red 1 tsp extra virgin ‘onion, very finely olive oil 1 Puta pan of water on to boil with a steamer above. When boiling, lower the eggs into the water and steam the ‘asparagus above for 8 mins. 2 Meanwhile, gently toss all the other ingredients together and arrange on Plates or in rigid containers. Plunge the eggs into cold water to cool them alittle, then peel and quarter. Add the ‘eggs and asparagus to the tuna salad. Wil keep in the fridge for 2 days, Minced beef & sweet potato stew PER SERVING 368 kcals| fat 19g | saturates 59 carbs 359 | sugars 17g | bre 6g | protein 299 | sat 0.65 SERVES 4 PREP 20 mins COOK 1 hour EASY & 1 tbsp sunflower oil 4 large onion, chopped 1 large carrot, chopped ‘celery stick, sliced 400g can chopped tomato 450g sweet potato, peeled and cut into large 500g lean minced beef chunks ‘tbsp tomato purée —_few thyme sprigs 4 tbsp mushroom, 1 bay loaf ketchup handful parsley, chopped Savoy cabbage, to serve 1 Heat the ol in a large pan, add the onion, carrot and celery, and sweat for 10 mins until soft. Add the beef ‘and cook unti itis browned all over. 2 Add the tomato purée and cook for @ few mins, then ‘add the mushroom ketchup, tomatoes, sweet potatoes, herbs and a can full of water. Season well and bring to the boll 3 Simmer on a low heat for 40-45 mins until the sweet potatoes are tender, siting a few times throughout ‘cooking to make sure they are cooking evenly. 4 Once cooked, remove the bay leaf, str through the chopped parsley and serve with cabbage. Pomegranate chicken with almond couscous PER SERVING 590 kcals | fat 20g | saturates 2g carbs 50g | sugars 14g | fibre 4g | protein 50g | salt 0.4g SERVES 4 PREP 5 mins ‘COOK 15 mins (plus several hours of chilling) EASY 1 tbsp vegetable oil 200g couscous pomegranate juice (not sweetened; we used Pom ‘1 chicken stock cube Wonderful) 1 large red onion, halved 100g pack pomegranate and thinly sliced seeds {600g chicken mini fillets 100g pack toasted flaked 4 tosp tagine spice paste almond or 2 tbsp harissa small pack mint, chopped 190ml bottle 1 Boll the kettle and heat the ol in a large frying pan. Put the couscous in a bowi with some seasoning and ‘crumble in haif the stock cube. Add the onion to the pan land fry for a few mins to soften, Pour boiling water over the couscous to just cover, then cover the bow! with a. tea towel and set aside 2 Push the onion to one side of the pan, add the chicken filets and brown on all sides. Stirin the tagine paste or harissa and the pomegranate juice, then. ‘crumble in the rest ofthe stock cube and season well ‘Simmer, uncovered, for 10 mins until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter ‘over before serving, 3 Alter 5 mins, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the ‘couscous with the sauce spooned over. WHAT IS AVAXHOME? Sree PT ee eis Le ee ee Oe See Coa Unlimited satisfaction one low price Cheap constant access to piping hot media Protect your downloadings from Big brother Safer, than torrent-trackers 18 years of seamless operation and our users' satisfaction PARE ero Brand new content One site AvaxHome - Your End Place We have everything for all of your needs. Just open https://avxlive.icu TRANSITION o from weight loss to AINTENA eoluan osu RoKe(e to recognise, though, that this process is frequently shortened Oe neue Sneed asc rs A Insufficient fermentation time Cee ro : Pro eta c uted een arr ies| Deed De eg the inclusion of vanilla extract to peer ea ete eee raed Rue eeu rs eens dark chocolate can typically Pe eas ioc eee near Cente t Pere eee rd moderation can be a delicious Se ky enters White Chocolate Often considered the Reon Peer a Bree ee with its silky toxture eRe ees) flavour. Unlike its darker Ce eres ee Pt Cees Sa Se hurd Cares) cera ie Pee ets Reece) De md ener ert) Seeker Pesaran the milk solids but due een ea Decora Ce eae Pte cee} Ce ene ese ec Senne DE on ene SCH seIRiee SUCCESS STORIES Meet Nutracheck members Amanda and Neil! They‘ve achieved amazing weight loss success, and here they share their stories and how they got to where they are today AMANDA Age: 53 Lost so far: 8st Sibs Start weight: Zist lbs Goal weight: 12st ébs ving been overweight for much of her life, Amanda made a decision during Covid to make a change in her ife and lose the ‘weight once and forall. Find out about her journey and how she managed to lose 8st Sibs, ‘journey towards better health Ive been overweight al of my fe sino chidhood I took quite some time for me to reach the point of wanting to ty to Jose weight again, having previously flied at least 5 times during my ife thanks to weightloss plans that | got bored with and didnt want fo continue. {also kidded myself several times that | carried my weight okay, which simply wasnt true. ust cnt priorise mmysel my heath needs or my future. "This ime [started losing welghtin ‘Losing weight has impacted my life in so many ways’ 36 NUTRACHECK.CO.UK ‘September 2020 when I was at my heaviest ever weight at 21st 13ibs and assize 22-24. Itwas days after my 50th birthday, which was celebrated during Covid lockdown, that | saw a photo of ‘myself from that time, which | hated this was the final straw where | opened ‘my eyes and stopped denying there was a problem, It wasn't just my appearance that | was unhappy about -| have chronic and disabling health problems which meant carrying excess weight wasn't helpful cr healthy and was causing me a lot of pain and making work and everyday activities very difficult. |had also been warned by one of my consultants that {was putting my life at risk and | knew loved ones were worried about me, ‘Afier about 3 months of initial success having signed up to Nutracheck, and through the support and experience ‘of some other great people on the forums, | realised that this had to be a permanent change in my eating habits in order to maintain my losses and a total lfestyle change. This wasn't "another diet”, it was so much more than that, This understanding finally freed me from the previous failures I'd experienced and "diet" tyranny. | could celebrate both my scale and non-scale Victories, The positive impact of weight loss Losing weight has impacted my life in 50 many ways. |find everyday activites ‘a bit easier, and the weight loss has helped me to manage my chronic conditions as !'m now managing the ‘symptoms of thase conditions, Ihave leamed to be grateful for where | am and what | have, rather than trying to sttive for perfection which doesn't exist Im thriled to say that a couple of years on in April 2023, I reached my target of Sst Tbs loss and for the past year Ive been leaming how to maintain ‘my weight forthe first time in my life - ‘and learning that tis is a total lifestyle change, not just a diet re ULL WHAT AMANDA LEARNED ALONG THE WAY The key things I focus on now ore: 1. Recognising when tm hungry and when I'm full 2. Being able fo leave food on my plate when fm ful 3. Learnng fo be mndfulin my choices and trying not o be a slave fo emotiond eating 4, That no gut shoud be attached to food is fue for the body 5, That io succeed you need fo be consistent end be determined - there's no siver or magic bullet and no mystery 6, Deprivation doesnt work 7. Planning and preparation, ‘re key {8 Weight loss is nota inear journey and there wil be diversions and bumps in the road 9. Having family support is crucial fo success. Ive been so fortunate that my husband has supported me every step of my jouney 10. That ths isa lifestyle change forme, not usta cet NEIL Age: 50 Lost: 7st 8lbs ‘Start weight: 1st ibs Goal weight: Tist eil could see his eating habits and lifestyle getting less and less healthy, and knew something had to change. Making a change for the best I started heathy living about 2 years ago | was eating myself into the ground, and realised | needed to make some changes in my ie as couldn't go on that wey. I started loo ito which det was the best to go fr, and calorie counting came out ontop from various recommended sources - so alter some research, | decided to ‘Enjoy the journey - you will learn so much along the way’ cae aes eNO ek tem less eee Nag ee rd Sai) Use Nutracheck. Since I started, I've never looked back and now I'm nearly 8 stone lighter. I've got more energy and I can actually do things with my family and play sports Roling back the years Fim finaly feeing heat, and have more energy todo things with my famiy which is really important to me. Not only this, but I definitly look younger than 49, now! NUTRACHECK.CO.UK 37 for your spring roast Change up the sides on your Sunday dinner with lower-fat seasonal choices that will have your guests asking for seconds any of us will be having a roast dinner over the Easter holidays. Here are some delicious seasonal veg recipes which can make a special side dish that doesn't max out your calorie allowance. Take a look at these recipes from Good Food and see if you can lighten up your Sunday lunches over spring. Farro salad with roasted carrots & feta Change up your roast and enjoy a cold side dish with this delicious and vibrant spring salad which offers a whopping tao of your five-a-day! PER SERVING 370 kcals| fat 139 saturates 3g | carbs 48g | sugars 209 fibre 9g | protein 12g | salt 0.79 SERVES 2 PREP 10 mins COOK 1 hour EASY VEGETARIAN 500g carrots, 2009 farro or halved or quartered pearled spelt (baby carrots can 100g baby stay whole) spinach 2red onions, 50g feta cheese quartered (or vegetarian 1 tbsp extra-virgin alternative) olive oil FOR THE DRESSING 3 tbsp red wine 1 tsp ground vinegar cumin 2 tbsp extra-virgin 1 tsp sweet olive oil ‘smoked paprika 1 tbsp clear honey small handful 2garlic cloves, parsley, finely chopped ‘chopped 1 Heat oven to 190C/170C fanigas 5. Put the carrots and onions in a large roasting tin, drizzle with the oil and season well. Roast for 25 mins. 2 While the vegetables are roasting, boil the farro or spelt following pack instructions, Drain and tip nto a bowl Mix the dressing ingredients with 1 tbsp water and some seasoning, then stir half through the warm grains. 3 When the vegetables finish cooking, pour over the remaining dressing and ‘mix well. Toss with the grains and spinach, then crumble over the feta. Pores newe2000 F000 Sesame grilled asparagus rafts ‘his super-speedy recibe makes the ‘most ofthis season's star’ asparagus. By grilling rather than feving, and seasoning carefully to add flavour without excess calories, each portion comes in at under 100 keals. And - if good weather makes an appearance these can even be made on the BB&! PER SERVING 99 kcals | ft 99 saturates 1g carbs 2g | sugers 19 fice 1g | protein 3q | salt 0.689 SERVES 4 PREP 10 mins COOK 10 mins EASY VEGETARIAN 16-20 asparagus 1 garlic clove, spoars, about crushed 500g/1Ib 20z 2 tbsp sesame 2 tbsp sesame oll seeds 1 tbsp soy sauce 4 With one hand, hold an asparagus stalk at its base, Bend the stalk ‘over with your other hand — the asparagus will break where the ‘woody part ends and the tender part begins. Discard the base. Place 4 or 5 asparagus stalks next to one another. Skewer them crosswise in two places — just below the tips and cm from the bottom — with slender bamboo skewers. You will end up with something that looks like a raf. 2 Ina small bowl, combine the sesame oll, soy sauce, garlic and sesame seeds and stir with a fork to mix, Brush this mixture on the asparagus rafts on both sides. ‘Season the asparagus with a litle salt and lots of pepper. 3 Grill the asparagus on a barbecue or in a griddle pan for 4-5 mins per side, tuming with tongs. Sprinkle with sesame mix as they gril Air fryer roast potatoes Its nota roast without roasts. These guilt-free potatoes come in at only 3 fat and 148 keals per serving, without ‘compromising on flavour. PER SERVING 148 kcals | fat 29 saturates Og | carbs 26g | sugars 19 fibre 3g | protein 3g | salt 0.019 SERVES 4 PREP 10 mins ‘COOK 1 hour EASY VEGAN ‘kg Maris Piper potatoes: 1 tbsp sunflower or olive oil 1 Cut the potatoes into evenly sized pieces, ensuring they're not too big. ‘Steam for § mins in a steamer insert ‘set over a pan of boiling water, or ‘simmer gently for 5 mins. Drain well 2 Tip the drained potatoes into the bottom of an air fryer. Add the il and toss everything together to ensure the potatoes are well- coated. Set the fryer to cook at 190°C for 30 mins using the paddle. Check the potatoes are cooked through, then cook for another 5-10 mins if they're not tender or brown ‘enough. Season well Want to watch our resident foodie Warren Nash making this recipe? Check out this video — NUTRACHECK.CO.UK 39 UY Magi Just what is a teducetarian diet? And is itas good for us as it is the environment? egetarian, pescatarian, vegan, pescavegan, flexitarian and now reducetarian! Its easy to get. litle lst in what each of these dietary approaches are, so I'm here to lift the lid on the more recently coined ‘reducetarian diet. Interestingly, this is an approach many of us could already be following without realising we can label it! A 40 NUTRACHECK.CO.UK reducetarian diet is essentially one where you consciously try to eat less ‘meat and dairy products. This doesn't ‘mean completely cutting these foods ‘out of your diet it's simply about an overall attitude to reduce consumption of these food sources, often for environmental reasons. ‘The reducetarian diet is largely born out of a desire to get people eating less meat and dairy forthe sake of our planet. Some have suggested that reducing our meat and dairy intake is. the single best thing we as individuals, ‘can do for the planet, with data showing around 60% of greenhouse {gas emissions from agriculture are due to animal farming We know a reducetarian diet is a {g00d choice for the environment — ‘but what about its impact on our health? Cutting down on ed meat ‘and dairy foods and replacing these with plant-based options could well ‘benefit our health too! We know that eating more plants, particularly more varieties of plant foods, is beneficial to our health, with studies showing itreduces disease risk and supports @ healthy gut. Some research also ‘suggests that those who eat meat more frequently may be at an Increased risk of negative health ‘outcomes than those who eat meat less often - suggesting a general reduction in meat consumption could bbe beneficial to health. Dietary considerations Most dietary approaches can be healthy and balanced providing the right nutrient sources are ‘considered. The issue is - ‘sometimes people don't think ‘about how they'll replace some Of the nutrients in their diet when they make the choice to remove Meat, in particular red moat, is one of the PTKODTER ‘op sources of the most bioavailable iron in our diet, which means that anyone cuting down their meat intake should pay close attention to other ‘sources of iron in their diet Great plant-based sources of iron are pulses, nuts, dried fruit and seeds — for example kidney beans, cashews, ried apricots and flaxseed. As well as this, whole grains such as quinoa and oats contain iron ~ and look out for fortified breakfast cereals too! Iron from plant sources isn't absorbed as well as iron from animal sources, so it can be helpful to have plant- ‘based iron alongside a food rich in vitamin C, as this increases the absorption. A piace of fruit, broccoli or some tomatoes would do the trick! This vitamin is important for BEDE supporting our nervous system and helping us maintain energy levels ~s0 its not something 1 neglect. I's only ready avaiable naturally in animal-based foods, soi cuting way Gown on our meat and dairy intake, is defintely a nurent to consider. Those following a completly vegan diet are often recommended to consider taking a vitamin B12 ‘supplement. For those eating some meat and dairy, ensuring youre also including foods fortified with B12 J in your dit should help ensure you get adequate amounts, This means tings lke plant-based miks and yoghurts, ‘and some breakfast cereals lust check the label to ensure they're fortified, ea something. This is when the risk of nutrient deficiencies comes in. Iyou're making a conscious effort to reduce meat and dairy in your diet as an avid reducetarian, there are certain nutrients you should pay close attention to in your diet - here are the top four to focus on: aKolea ity Number one has to be protein, since meat and dairy eo are significant contributors protsn if na ypical UK det. It recommened tht adls in the UK consume around 0789 protein pr kg Body weight, for general heals ry to ensure youre stl reaching th level on Your lower meat and day ake doy, Thore ae bts of ret pan-besed source of protein avaiable nw such as om, 0, tempeh, pulses, Seeds and soya ik Pls you can sl ncide some teat nd dato boost your ake to. Ege ad fh are ais a great choice, 20 be sure to nla some of these your cet you wish although these are also things some peopl may consider edsGng thet cat f folowing a ore reducetaranaporoach ‘Aim o have a protein source wih every meal to ensure an adequate ntake across the day. 5 ry foods are undoubtedly the (OPVCGTI NEE most abundant source of calcium in a typical UK diet, so this is certainly an area to consider when reducing dairy intake Youll find now that there is a vast array of altematives available from plant-based milks to vegan cheeses. Ensure you always check the label to see thatthe product has been fortified with calcium and B vitamins, as these are nutrients which are naturally present in dairy, but not typically in dairy alternatives. ‘As well as these fortified alternatives, other good sources of calcium are green leafy veo, dred fruit, nuts, pulses and foods made with fortified fibre. NUTRACHECK.CO.UK 41 The secret weapon for digestive health and gut wellness t's start with a fun fact: did you know that rhubarb is, botanically speaking, a vegetable? ‘Many people don't know this, and may also be unaware that it has a whole host of benefits {or digestive health and general gut wellness. But why is this? + Rhubarb is a good source of fibre + ttcontains compounds caled sennosides which act as natural laxatives + Ihalso contains tannins which may help improve digestion and gut health, Like what you see? If you want to work some ‘hubarb into your diet, now is the perfect moment as early spring marks the start of the rhubarb season, Keep it simple with this two-ingredient roasted rhubarb recipe from Good Food, which comes in at under 100kcals per serving: 94 kcals Put the rhubarb in a fat 1g| saturates 0g shallow dish or baking carbs 23g | sugars 22g sheet with sides, tip fibre 2g | protein 1g the sugar over, toss salt 0.01g together, then shuffle the rhubarb so it's in a 4 single layer. 25-30 mins h VEGETARIAN # 2 Cover with foil and sore, wil roast for 15 mins. low-fat yoghurt 550g rhubarb Remove thefol. The for a healthier £859 golden caster sugar should have clternative to sugar dissolved, so give ice cream. everything a litle shake Heat oven to 200C/fan and roast for another 5 180C/gas 6. Rinse the mins or until tender and rhubarb and shake off _the juices are syrupy. the excess water. Trim Test with a sharp knife; the ends and cut the the rhubarb should fee! rhubarb into little finger- tender, not mushy, and sized pieces. siill have kept its shape. 42. NUTRACHECK.CO.UK Data discoveries: Easter eggs Chocolate eggs are a staple over the Easter holidays. But how do they compare in nutritional terms? aster is here meaning it's Remember, i's all about portion time for the yearly chocolate control, ensure you're paying attention whirlwind! Chocolate eggs to serving sizes on the packaging ‘are popping up everywhere, which To add an Easter treat to your diary might seem lke a calorie-counting simply scan the barcode, input the conundrum. But fear not! At ‘weight, and you're set! Nutracheck, we're here to support you ‘every step of the way. With a whopping Want a sneak peak at some of the 430,000 UK food products in our Easter eggs nestled into our database? database, logging your Easter treats We've got the information you need to hhas never been such a breeze. make an informed choice below: PO ‘Moo Free Bunnycomb) Calories per egg (2609) Coo 11448 keals Calories per egg (859) ernie Medium Easter Egg Calories per egg (1303) 697 kcals Pectagserring 453 kcals Per 25g serving keals 199 | fat 10.259 Per 42.59 serving keals 133 | fat 7.79 sat fat 6g | carb 89 keals 226 | fat 12.69 sat fat 45g |carb 13.89 | protein 2.5g| sugar 6.259 | Sat fat 8.19] carb 27.69 protein 1.89 | sugar 13.99 fibre 0g | salt 0.019 protein 0.99 | sugar 20.4g fibre 0.5g | salt 0.06g fibre Og | salt 0.04g NUTRITIONIST OPINION Let's not fall into the trap of thinking it s a battle RUN ayaa N(c) between our diets and chocolate - especially intigen seme around Easter time. But with a high suger HEE Sete OAgIN) and saturated fat content, most Easter eggs ARE ees) offer very litte nutriional benefit and are Sets high in calories, so i's important to enjoy in ona of your nutrient. ‘moderation, Excessive sugar consumption can Seenpaepyies lead to a numberof health conditions, so with MPMI) chocolate and sweet treats, we should alvays pease tensure we're measuring our portions and enjoying responsibly Cray ees (This egg is chunkier, so ‘make sure you weigh your se serving oul!) Calories per egg (400g) 2140 kcals Per 25g serving kcals 134 [fat 7.69 sat fat 4.59 | carb 14g protein 1.8g | sugar 14g fibre 0.59 | salt 0.069 FIND OUT MORE ABOUT THE DEFERENT TYPES (OF CHOCOLATE AND WHETHER IT CAN EVER BE HEALTHY ON PAGE 34 NUTRACHECK.CO.UK 43 < Search for ‘Nutracheck’ DEAD BUG CORE MOVE Target your core muscle, as well as arms, legs and burn with this great all-rounder Emma White (Certified Personal Taine) has always loved fitness. She's passionate about the many benefits of regular exercise, from positive impacts on. ‘mental health to successful weight management. How to do it Sia lying on the oor wth your knees bent ‘and feet fat onthe ground. Ensure your back is at against the oor and neck relaxed Qa Lt your feet off he Noor and hold your legs ‘ata 90 degree angle above your hips. At the same time, hold your arms straight out in front of you, with your hands reaching for the calling, {At this point, draw your belly button down towards the ground and ensure your back Isat ne Nor end your ee are enone a . ‘To begin, move your opposite arm and leg by stretching your log out and your arm above your head. Keep your other arm and leg in postion while you do tis Ensure you hover your arm and leg just above the ground — don't rest them on the foot Move back into the stat postion and then repeat the move wih your other arm and leg @ ‘Am for 20-20, s0 you're pecforming 10-15, reps on each side. rutracheckcouk 45 LIQUID CALORIE The startling reality of your daily tipples Many of us need that eup of coffe in the morning to get on with our days; but with coffee shop chains and manufacturers bushing ever-more innovative drink acours and options th calories and fat ‘in sour order might be stacking up faster than son think ‘Tea and coffee have been found tocontain antioxidant and ‘antilammatory properties; both of which ‘can help reduce the risk of a number of diseases like type 2 diabetes and stroke, and ‘some research suggests these caffeinated drinks can even reduce the likelihood of cognitive decline. What's not to like? These benefits may be the case with a moderate intake of tea or coffee; but when it comes to your favourite syrupy drink from one of the big coffee cchains, these positives may well be ‘overtaken by negative effects. An iced caramel latte with whole mik can contain ‘as many as 175 calories, and 8 69 of fat that’s the same fat content as a Mars bar! As for festive favourites, one chain's gingerbread latte with cream comes in at ‘a whopping 330 calories - and 24.5g fat! That's the same as having three large slices of cheese and tomato pizza from Domino's; yet we're more likely to turn a blind eye to the coffee's calories than we are the pizza's when it comes to filing out ‘ur food diaries. Cy We all Inox the facts: alcohol generally isn't good for you, but hen enjoved in moderation ~ as avith eversthing else is fine, But here do the issues ie? Asmall glass of red wine, every so often, isn't the Lunhealthiest choice in the world as it contains resveratrol; which some studies suggest can help prevent damage to blood vessels, lower low-density lipoprotein (LOL) cholesterol, also called the “bad” cholesterol, and prevent blood clots. ‘With a standard glass of wine often coming in at over 150, calories, and a pint of lager somewhere around 200, alcoholic

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