Tag Archives: Healthy Eating

Healthy Eating…Obesity around the World…

 

 

Worldwide obesity figures are rising… with the rising of obesity then lifestyle diseases are on the increase and putting a strain on already stretched health services around the world which means longer waiting times to be seen plus as we/I get older I want to preserve my body as well as I possibly can which means I watch what I eat and I am walking more which is my preferred exercise…Sally over at Smorgasbord has been posting an excellent series on Morbid Obesity…Sally is a trained Nutritionist and her posts are very informative and helpful …Please head over by clicking the highlighted link above…I will leave all the important stuff we should know and the many tips to help us be in our best health to Sally as she is an expert…

My aim is to highlight the scale of the problem and to know that we are all part of the solution and are not alone in this…

This series is one I posted a couple years ago when I looked at worldwide figures and how it looks depending on where you live…I am a self-confessed nerd sometimes…smile…therefore I am repeating and updating this series…

But I also believe life is for living…Food is for enjoying… So what I have decided to do is some comparisons …Which wasn’t my plan initially for these posts… I was just reading and researching and saw a link which I clicked and three hours later and many links later this idea was born…

It started with a headline about obesity ...Country by country and percentages and then I got to thinking about the difference in lifestyles and options or just what we have always eaten…But then those stats began to make sense to me…

My diet has changed drastically since I have lived here and it is not just me who has lost weight we all have … Now I know that when it is hot, you sweat more and your appetite diminishes somewhat…You eat less!

But the food is also different and not just Chillies … I have added some pictures to the header picture of food which is on every menu and commonly eaten at home…

Firstly I will just pick out a random mix for the list below….countries where many of my readers come from or live I have also included the top and the bottom country… Just because I can but over the next couple of weeks I will look at what is commonly eaten to see if a pattern emerges.

There are 192 countries in this and I have also added the link just in case you want to see where you fit…

  • 192  is Timor-Leste with a percentage of 2.2% ( of their population are obese.)
  • 147 is Thailand with a percentage of  8.5%
  • 95 is Germany with a percentage of 20.10%
  • 66 is France with a percentage of 23.9%
  • 35 is Canada with a percentage of 28.0%
  • 33 is the Uk with a percentage of 28.10%
  • 31 is Australia with a percentage of 28.60%
  • 19 is the US with a percentage of 33.7%
  • 1 is the Cook Islands with a percentage of 50.80%

If you wish to check your country out here is the link https://renewbariatrics.com/obesity-rank-by-countries/

At the end of this little experiment, I will do a post o the 1st and last and see what the differences in diet and lifestyles are.

Eating habits here in Thailand… Meals are eaten together as a family and the meal could last a few hours as Thais enjoy their food but it is a social gathering… Whether it is at home or eating out you will see family and friends all together eating and sharing.

Much of the fruit and vegetables are eaten raw or very lightly steamed and everywhere you go to eat you will get your food plus a dish of fresh herbs and vegetables. The variety is awesome Thais forage a lot and I have given up being surprised at what is eaten.

Lily flowers ..you know the pretty white ones that generally drop overnight and are collected early morning they are a delicacy here to eat they are lightly steamed then the stamens are removed and the rest are eaten with a spicy fish sort of pate… Just fish pounded in a pestle and mortar with chillies, fish sauce, lime juice, and maybe dried shrimp or shrimp paste it depends.

The banana flower is a delicacy steamed and eaten with a spicy dip. The lotus flower the seed pods which are left when the flower has finished blooming are eaten.

banana flower 1

A Sticky rice pot filled with fresh rice is a staple here and everywhere you will see a pot..the tuk-tuk drivers have their little pots lovingly made by their spouses and the food stalls have some really massive ones absolutely enormous you could feed an army.

Food and time to eat food are very important here… We learnt very early on that you didn’t ask staff to leave their lunch and serve a customer… A definite no-no it could cause a mass walkout and if a Thai is hungry…Look out! You do not want to cross a hungry Thai…

The world stops here for food be it a bus or any form of transport… The foot is to the floor and every shortcut is taken …

If you break down what Thais eat there are few carbs, lots of raw fresh herbs and vegetables, Lots of eggs in various forms, lots of BBQ meats chicken, fish in salt, kidneys, sun-dried beef, pork and fish eaten with Som Tam( Papaya Salad) which again comes in many variations but with lots of tomatoes, beans, dried shrimp, chillies, peanuts, maybe some crab…

Thai Platter

A typical Thai meal of Som Tam, Mushroom soup, mushrooms just sliced and steamed with a very hot spicy dip some fresh vegetables, crispy pork scratching and sticky rice. Sometimes this will be served with steamed fish or just as it is…

This platter is slightly more substantial with the fish.

Mixed Thai Food

Out for the evening and a little more…

Thai platter in Phuket Town

This plate has rice noodles and some thick rice noodles, a little chicken, Som Tam, vegetables and herbs, bitter gourd and crispy garlic but if you look at all three they are very similar…A large percentage of the food is fresh raw vegetables or plain steamed noodles… Not too much fried or high in carbs quite natural …Not high on processed foods either…

I do think over the next few weeks when I explore other diets we will see where and how much the diets vary from country to country…most of this diet I did eat in the UK as we had a large Thai community near where we lived plus my daughter in law taught me how to cook Thai food and also to enjoy my food in its raw state rather than processed and cooked to death… Not too many nasties on those platters of food.

In Thailand food is to be enjoyed, It is fun and food is savoured, enjoyed and time is taken ..No rushing and bolting down of food but pure enjoyment and if full they talk and laugh and then eat some more… a meal can and does last for a few hours and then in no time at all the next meal is being planned…

I do hope you have enjoyed reading about the food I eat and how much my diet has changed but also how much my health has improved and I no longer eat food just because it is good for me …I eat because I love what I eat.

Thank you for joining me today as always I look forward to your comments which I will respond to when I return from Bangkok we are having a few days away x

Eat Smart, Eat Healthily…Live longer…

 

Welcome… This week will be slightly different I have not jumped on the scales but I am very pleased with my 12lbs that I mislaid…lol

However...Healthy eating should be the priority and the habit of a lifetime…No fads, no weighing every day or week and then beating yourself up because you haven’t lost anything.

It is about being aware of what you are eating and knowing if what you are eating is improving your health. It is not about removing whole food groups from our diets we need a healthy well-balanced diet to be at our optimum health.

What really matters is Our well being, Our Blood Pressure figure, Our cholesterol, Our blood sugar, Our inflammation markers.

Believe it or not thin people are NOT exempt from any of those … I know people who are as thin as thin and boast about how many doughnuts they eat in a day…

Does that mean because they are thin they do not have high Blood pressure or cholesterol or problems with their blood sugar?

NO, it damn well doesn’t!

Of course, you will probably lose weight if you improve your eating habits…That is a bonus and a great one…

BUT…the true tests for your health and wellness…

How many of these can you say a resounding yes to??

  1. I sleep better
  2. I can walk faster and further
  3. I can walk up and down the stairs without getting out of breath.
  4. I can play ball with my kids
  5. I have clearer brighter skin
  6. 1 have an increased sex drive
  7. I have less or no joint pain
  8. I have more money
  9. I feel less stressed
  10. I have more energy

These are all benefits of healthy eating… Your aim should be to feel better, to be able to play with your kids or grandkids any weight loss is a bonus.

But how do we feel when we try to cut out or down we feel yuk! But it is a habit and a dependency on Junk food… We are Junkies.

What is a junkie? A person with a compulsive habit or obsessive dependency on something.

I am now going to talk about Junk Food. 

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When you stop eating sugar-laden food or processed foods you will get withdrawal symptoms you may experience sadness, irritability, tiredness, cravings…

Similar feelings to what anyone who tries to give up cigarettes, alcohol or drugs…You will experience Sugar Withdrawal and the first few days are always the worst …

It will get better!

I haven’t eaten Haribos or digestive biscuits(graham crackers) to some of my readers since I began my healthy eating drive… I even walk down that aisle now and can stop, look and walk on… It was hard the other day as they had those bright red strawberries and I did pick up the pack AND put it back…but if you really want that packet of sweets then have it BUT don’t feel guilty and see if you can limit how much of the pack you do eat…share it! that’s a good idea it means you feel good and eat less of them…Try it!

I gave myself a pat on the back and thought about what I really fancied which would also be good for me…All the food which is good for our health is not tasteless like cardboard there are some really nice, tasty alternatives… There really are maybe try and make a list of what you really like and think about what you also like that you could replace it with…

Food should be enjoyable no one will stick to any eating plan if they don’t like what they eat… We are all different what I love you may not and vice versa…

We are in this together so let’s help each other out…

Interestingly I read the other day that after all these years Weight Watchers has changed its name to …WW

Wellness that Works!

Will this be a complete and utter overhaul?

My question is are they no longer having weekly weigh-ins? Will, there be no slimmer of the week, month, or year?

Will they be using BP and cholesterol as markers?

I will be watching with interest because Wellness is different from Weight Loss…

Have we got any WW here who would be able to explain that to us??? We would love to know…

I hope you have found this interesting and I love to read your comments…So please let us know what you find easy or difficult…

Lastly, are you keeping those food diaries? Does it help? Struggling?

Compare this picture and be honest what would you rather eat? This or the Junk food above I don’t mind if you say the junk food…But what do you want to enjoy that burger or can of coke or be healthy??? Even if you feel healthy and know you eat a lot of junk do me a favour and get yourself a health check sometimes we need that call…

pasta and pesto

Pasta and Pesto

Pasta cooks really quickly and pesto keeps in the fridge for up to a week.

A quick tip…To stop the basil from turning brown Blanche the leaves in some hot water and then into cold…

A quick pesto recipe:

To make the pesto, combine basil, garlic, pine nuts and Parmesan in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.

Store in an airtight container in the refrigerator for up to 1 week.

So take some rocket or other greens a few tomatoes and maybe a shallot finely chopped, top with some pasta and pour over some pesto…

Quick and easy and tasty.

Enjoy!

Thank you for joining me today as always I look forward to your comments x

Healthy Eating…#How to Plan for social events…

I could say it’s that time of year coming but we can be faced with social events at any time of the year…a new baby, a new job, a new house, a holiday the list is endless…

In a few weeks, I am away for a few days …We are off to Bangkok…one of my favourite big cities for a few days and then I scuttle home…I can have a mocktail at my favourite hotel …The Shanghai Mansion in China Town…My son is back from quite a few months away and it’s Lily’s birthday she wants not only to see her daddy but to celebrate her birthday at one of the biggest and newest water parks…I’m sure it will be fun times all the way…lots of lovely food and a few cocktails…but I will be good where I can and enjoy where I can’t…

balancing on a piece of string

 

It is all about balance...A bit like walking a tightrope sometimes… I don’t expect to put weight on or lose anything just to stay the same will be a bonus…Challenging sometimes but doable…I know…x

Of course, food and drink are one of the major factors on a holiday…we want to be able to enjoy these foods without returning home with a waistline twice the size. Surely there’s a way to maintain your weight loss AND enjoy new foods on holiday?!

I know that now the covid restrictions have been lifted many people are going away…Keep reading and you find some great tips that won’t scuttle your weight loss or healthy eating plan…

Picture the scene...You are sitting watching the sunset …The waiter brings your sundowner…he then comes back with a plate of ” May as well ” foods.

Sunset Bangtao Beach

These are foods you would never really consider having at home but, because you are on holiday and they are there for the taking, you’ll happily just take one until before you realise the bowl is empty … “may as well.”

These usually include (but are not limited to):

  • Olives
  • Peanuts
  • Doritos
  • Dips
  • Something unrecognisable – but you take it anyway… “May as well”.

Doing this for no other reason than because you can is a surefire way of unnecessarily bumping up your overall calorie intake.

Now, I do believe you should try and sample the local cuisine but remember if you have a full week or two, to try and sample all the foods you fancy… there’s no need to keep nibbling until they are gone on the first day…

I know it’s tempting and most of these little bowls are not only put there to tempt you to nibble but they make you thirsty and you have another drink…

Limit the Booze…

In the past, I have been on all-inclusive holidays with a bar in the middle of the pool…  or we have walked to the beach stopped in a little cafe and had a wine or beer with our lunch…

By this time it is only 3 pm in the afternoon and we have had a few drinks…

It can be so easy to get carried away when you have a beer, wine and cocktails literally on tap and, whilst drinking can be a fun and relaxing part of your holiday, it’s a good idea to control your intake, helping to maintain your awesome weight loss results.

What can you do…?

Stay off the booze until 3pm (or later). As a general rule, the longer you wait until your first drink, the less you’re likely to drink overall in the day.

Set yourself a (sensible) drink limit. Giving yourself a maximum number of drinks to have will help keep your alcohol intake in check whilst freeing up when and how often you can drink.

Drinking water in between the glass of alcohol is what works for me and it keeps me hydrated as well.

It is also important especially in the heat to keep hydrated it doesn’t just have to be water. Teas, coffees, juices, even fruits like watermelons and peaches can all help you stay hydrated in the sun. Carrying a bottle of water with you though, that can be refilled and sipped on throughout the day, is always going to be a smart idea.

Also, remember alcohol will increase your chance of dehydration because it’s a diuretic, so make sure you’re drinking plenty of water throughout the day if you’re on the beers.

Neglecting your body’s need for water can lead to tiredness, lack of energy, muscle cramps and an upset tummy – not what you want on a relaxing holiday.

Alcohol as those of you know who read my post last week was the biggest factor in my weight loss …I am quite happy to keep it to a minimum on holiday and in all honesty, when I went away the other month, not one person said anything when I requested water instead of alcohol…It was really easy to not drink throughout the day and just have a couple of sundowners at sunset…

I also took my stock of green tea as I have learnt when I go away I can’t get it everywhere as often green tea is served with milk as an iced tea and I asked for it with no milk and it was foul it was some sort of green tea mix made to go with milk…

Banana Beach (5)

It also meant I could still apply my intermittent fasting and just drink my green tea while everyone ate their brekkie …I sat and watched the waves while sipping my green tea…

Who doesn’t love a walk when on holiday...or a few lengths of the pool..some even use the gym(not me) …Walking is my thing so whatever rocks your boat…

But, when you go on holiday it would be unrealistic to expect yourself to work out every day and count your calories – after all, holidays are meant to be a time for relaxing and taking a break from your usual day-to-day routine.

One or two weeks of some overindulgence isn’t going to be the end of the world…

But this shouldn’t mean we just forego all common sense and eat anything and everything in sight, doing our best sunbathing sloth impersonation each and every day…Just saying…

The trick is finding the right balance and even just one or two of the suggestions above will help you to strike the difference between relaxation and indulgence, whilst keeping things under control.

And if things don’t go to plan and you do end up putting on a few pounds more than expected?…. Don’t stress.

It probably means you had a great time …Of course, I will have a great time but all these tips apply to many social situations there are always temptations.

We have Halloween coming, Christmas coming, and New Year on the horizon, and someone is bound to get engaged, married, divorced or have a baby…

All of these are triggers…Life is one big trigger …We have to choose how we are going to live it!

Thank you once again for reading this post I hope you all have a creative week ahead xx

CarolCooks2…Healthy eating… How to shift those Christmas and Covid kilos…For good!

 

 

Christmas is over and a New year has begun…..Not having made any New Year resolutions at all this year and having no intention of doing so although I know many of you do…

I do need to drop a few pounds…This post is a rewind of a 2018 post that was quite popular…and frankly watching what we eat never changes…Does it?…

I know it is #veganuary but I will never be a vegan…I respect those who are…I think there are too many “isms” now and I am happy just eating sensibly with a treat on occasion …

Nothing is banned just eaten in moderation and I do eat meat-free meals and love them…I also think that some sustainably reared meat and fish is healthy for eating a balanced diet…

I have put on a few kilos..why?? Well not counting Covid and the Christmas excess…That Christmas dinner was awesome…I just love bread sauce and stuffing with cranberry sauce and the Christmas pudding and cream…After eight mints you know the ones with the little hard pieces of crunch in them? Or the peppermint creams…

It knocked me off my little healthy eating path..a few potholes…or craters…lol

pothole-1703340_1920

Normally I am fine...I walk every day or 6 out of 7 days… Eat generally what I like 80% of the time and occasionally my 20% kicks in when I fancy something a bit naughty but nice…Who doesn’t???

My weight has dropped 5 stone since  I have been living here and my tummy is quite flat…There is not so much temptation here as the food is entirely different and the diets… Lots of fresh produce and eaten raw as well most of the time…so I guess not so much temptation and now I don’t crave sweet things like I did…I can make that box/ packet of goodies last a week or more..happy with 1 piece of chocolate a day instead of the whole box…

Do I love food?...Of course, I do… But I love my health and wellness better…

Do I love spending hours in the kitchen?? In this heat, you must be kidding!

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So as I need..No want to kick those few extra kilos into touch I have gone back to watching what I eat just a little closer as generally, I am ok…

I have also been researching and trying new recipes which are healthier, tasty and will make your taste buds sing..

So Tuesdays are going to be my healthier eating day when I will bring you some tasty food and of course some chatter those of you who know me … Just know I love a chat! So talk to me, tell me what you want, where you need help and if I can I will…

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Just know I am not quiet, shy and retiring…I love to chat and I love finding out about the food I eat and it is harder for me than most of you…I don’t have fancy cooking pots and pans here…I am lucky I have a kitchen most Thai houses don’t!

Just a two ring burner and a BBQ ..most of the time outside and not even a kitchen sink… I am luckier than most here…I have a sink…lol… and a ceramic hob… the oven that is soon to be replaced  is this table top thing and it is ok…but not reliable and I am waiting for a proper oven although it will be bottled gas as there is no mains gas here…

But if you have visited Thailand then you probably have seen the marvellous tasty amazing food which is produced by the side of the road, on a street market stall …Who needs a state of the art kitchen??? Look at that beautiful squid!

SAM_7514

I will bring you tasty healthy food which takes longer to cut your veggies than cook..most of the time…

I can hear your thoughts…I bet I can’t get the ingredients you can…Well, not all of the time…But most of the time you can and if not I will suggest a substitute…

It won’t all be delicious Thai food, it may be European, Indian I have some wicked recipes given to me by my Indian friends…It won’t come from a packet it will be cooked from scratch…For those of you who can’t cook or don’t cook it will be easy…Although many chefs and bakers have emerged during this enforced period of Covid…

I don’t do complicated very often and I don’t do many cakes and puddings…But I will for those of you who like them..only sometimes…haha… as a treat… I can be mean…Who needs a pudding when you have just eaten the most delicious lunch or dinner???

Ok, Ok…I know sometimes you do… I can do snacks like lovely fresh salsa…and yes, Doritos or crackers…You have your 20% … Don’t you???

Use it wisely…

I want you to love your food and lose weight…But we all know that it is not always easy for some and some go into it half-heartedly but I want to live as long as I can…by watching what I eat…I am not fanatical…I eat proper food… I just like to know what is in my food… I don’t do gyms for exercise I walk..but if a gym is what you like and enjoy then go for it…That is half the battle won…

If we love our chosen exercise and food we do it and eat it!  stay healthy and lose weight… No fads..No get slim quick..no fancy foods…No going without…Think moderation… No right way or wrong way ..Just your way!

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It has worked for me but I am a single-minded cussed old cow sometimes who loves a bit of Christmas pudding and cream…I don’t follow a rigid diet or exercise plan… I enjoy my life and want it to continue as disease free for as long as I can…It works for me…Will it work you?? Only you can answer that…

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Moderation is all I ask and honesty be honest..don’t feel guilty about what you eat..Enjoy it! Love it!….We are all grown ups and we know what is good for us and what is not…

If that television advert, or magazine spread or that famous celebrity or doctor is telling you about something marvellous…They are laughing all the way to the bank…If it sounds too good to be true…It is!

Well, that’s my not so little spiel over…Will you join me on  Tuesday ???

For delicious healthy recipes???

I hope you do xxx

 

 

 

 

 

 

It’s Tuesday! The 1st Tuesday of the New Year 2020…

The first Tuesday of the New Year…2021…

 

Time to start again…at this time of year most of our thoughts turn to our waistlines…There are no quick fixes though…they may work in the short term that is one thing I have learnt over the years…I have tried most quick fixes and now I have accepted that I can safely keep the pounds at bay by being sensible…by accepting that at certain times of the year I will indulge BUT I shelve the guilt and enjoy my indulgences and guilty pleasures but without the guilt…Hey, this is real life…

I have decided to repost my Healthy Eating posts with a few updates as my thoughts on eating and cooking have changed in some ways…

I will never be vegan or a full vegetarian HOWEVER I do believe that we should cut down on our meat consumption…I also love my veggies as do my family…We WILL be having a Meatless Monday in our house and one clever clog said oh we will be having fish then…with a smile as he ducked…haha…

My first e-mail from Meatless Mondays has arrived with some great ideas some of which I already follow, some I will try and some which I am unlikely to try BUT something for everyone which is great…Lots of choices…Thank you, Becky, for the introduction…

https://www.mondaycampaigns.org/meatless-monday/21-ways-you-can-eat-more-plant-based-foods-in-2021

Which means this week I will be trying out some of the recipes ready to start next Monday…My family are overjoyed(NOT) but have admitted if I can provide the taste they will AT LEAST try it…

Baby steps…Slowly, slowly catchee monkey…

All in all, I am looking forward to trying some new recipes and a slightly different way of eating but as always I am a firm believer in eating a varied diet unless of course, you have a confirmed medical reason to exclude food groups or you have a confirmed diagnosis of an allergy…

We need variety and moderation in our diets…I also believe we should encourage children to cook as I was as a child and they then carry this forward into adulthood.

It is also a known fact that if children help to prepare their food they will eat it and it encourages them to cook and experiment with food and flavours…no fussy kids in my family…they don’t like everything but none of us does but they try it and as their tastes develop and change they may eat it in the future…

My posts will contain choices and also maybe I will end up liking tofu which I don’t at the moment but I am willing to try it now and again…sigh…who knows I may come across a great recipe which changes my mind…

In the meantime, Sally posted a great post on Healthy Eating which I will share here...She shares many of my beliefs like intermittent fasting..which works for me and the 80/20 approach (which) allows for those moments when you just have to…

Sally also delivers lots of other great health advice…Sally is the trained nutritionist I am not… I just trust my gut, my instincts, what my mother taught me and what I have learnt which works for me over the years…

Please pop over and have a read and say hello…Sally can answer any questions and will always make you welcome…x

My recipe today is Prawn(shrimp) stir fry with beansprouts…

  • 200g raw, peeled tiger prawns from a sustainable source
  • 1 green Thai chilli, chopped
  • 3 garlic cloves, 1 crushed and 2 finely sliced
  • 1 bunch coriander, leaves and stalks separated
  • A scant half tbsp caster sugar(optional)
  • juice 1 lime
  • 3 tbsp fish sauce
  • 2 tbsp oil
  • 3cm piece ginger, finely sliced, then shredded
  • 8 spring onions, finely sliced
  • 1 red pepper, thinly sliced
  • 85g water chestnuts, sliced
  • 100g beansprouts
  • 1 tbsp soy sauce

To serve:

  • Egg or rice noodles or rice.
  • Lime wedges.

Let’s Cook!

Put the prawns in a bowl. Put the chilli, garlic, coriander stalks (snip these up using scissors first) and caster sugar in a spice grinder or small food processor and whizz together. Add half of the lime juice and the fish sauce, then pour this over the prawns.

Heat 1 tbsp oil in a wok, add the ginger and spring onions and fry for 1 min. Add the red pepper and fry for 1 min, until the pepper starts to soften. Add the water chestnuts(my) favourite stir fry ingredient and bean sprouts, and toss together until the bean sprouts start to wilt. Add the soy sauce and a really good grind of black pepper.

..Gently push the mixture to the side…heat the remaining oil in the wok and add the prawns, lifting them out of their juices. Toss for 1-2 mins until they turn pink, add the marinade and swirl the wok quickly, then gently stir into the veg.

Snip over the coriander leaves and sprinkle on the remaining lime. Serves over noodles/rice with extra lime for squeezing over.

Enjoy!

Let me leave you with this to ponder on…

Thought for the Day!

There are too many people counting calories and not enough people counting chemicals x

Thank you for popping in and reading this post I hope you will leave a comment as you know I love to chat…Love Carol x

Tuesday Topics…Added Sugar …

Good morning and welcome to this Tuesday post on Sugar…Why Sugar?

I am currently reading Salt, Sugar and Fat so for the next weeks I will be discussing what I have learnt and also what has shocked she who thought nothing could shock her at her age…

Manufacturers I just love to hate I knew they are sneaky people and love to fool us…I just didn’t know what depths they sunk to…

The scientists and yes it is a science every single product sold has an exact science attached to its list of ingredients…Children as young as 3 take part in this research(something) however much I was promised I would never allow my children to take part.

They are not questioned as children seem to know what answers we want them to give so they are sat in a nicely decorated room with their favourite toy and fed little cups of whatever is being tested all of which are made to an exact recipe and all slightly different and the child eats them and is asked to share their favourite with their toy…Clever stuff…You can imagine at the end this how much sugar the child has been fed…

Personally, I find this questionable it offends me that children so young are fed this amount of sugar…

Food manufacturers and scientists are all looking for that perfect “mouthfeel” that’s their name for the product in question…They all look for that as it tempts us to eat more…every cake, biscuit, pizza, ready meal, jello is made to an exact scientific recipe which has been proven to give the perfect mouthfeel…Our bliss point is also scientifically calculated again for the simple reason that if a product reached our bliss point we keep on eating…

So when you beat yourself up for not having the will power to stop...DON’T…It is not your fault it is the fault of the manufacturers, scientists and government who know what goes on and allow it to happen.

It is all in the science…every single processed food product we buy is carefully crafted to give us the perfect mouthfeel and bliss point…

Sugar comes in many guises… DO NOT think it is sugarless because those sneaky manufacturers have used another word like simple carbohydrates, honey, rice syrup, organic dehydrated cane juice, agave nectar, barley malt syrup, corn sweetener, fructose, invert sugar, high fructose corn syrup and it goes on… PLEASE check those labels carefully.

Better still where possible make your own as it is increasingly obvious that we cannot trust anything processed to be as good for us…

What did please me though was the Canadian Governments stance and they warn that you should be aware of clever marketing? It covers in-depth how clever marketing can tempt you…I am sure the food manufacturers probably don’t like this new version…Well about time we stood up to them and their marketing ploys and prove we aren’t all stupid and easily swayed… It also has recipes it is a great new move by the Canadian Government lets hope we can put pressure on our governments to follow …If they are then please let us all know what they do to help improve your health and wellness as a nation.

https://food-guide.canada.ca/en/?fbclid=IwAR36hG-mLfHhLvDrOenOrEvDsI_cFVueANKUC9k1CDWw5zvlk1Vi3hLLqZw

It is knowing what you can substitute for those high in sugar foods… It means making an informed decision about the food YOU eat and feed YOUR family.

Personally, I think schools should be adopting the old tried and tested Home economics classes where children, once they were taught the basics, were taught to make and prepare bread, biscuits, to prepare and cook meat and fish, make desserts and importantly make a shopping list and go shopping within a budget…

I am not saying to never eat processed foods I am saying...Moderation…it is the only way for us to get a healthy immune system and not have a compromised immune system because of the processed foods we eat…

A healthy immune system doesn’t mean eating foods that taste like cardboard and it doesn’t mean never ever letting that piece of cake or chocolate ever past your lips again it means learning what food you need to be healthy and knowing that you can have the occasional treat

It is about moderation, about enjoying those 2 squares of chocolate even more than when you demolished a whole bar and then you feel guilty about eating it, so almost certainly you then starved yourself or ate those cardboard things called rice cakes for two days…I mean how tasteless are they???

But is that good for you?… Certainly not…

SUGAR…..Do we need it?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day then that is the first step.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

It is not referring to the sugars which are naturally occurring in foods although some foods do have a naturally occurring high amount of sugar so it is knowing which food you can eat almost as you like although that word which I love does creep in here…Moderation!

But… eating a sensible amount as many foods with naturally occurring sugar are also packed with lots of fibre, vitamins and minerals.

Therefore it makes sense to know your foods…Know which ones are high in sugar and which ones are lower in sugars…It means reading the ingredients on the packet and if sugar is in the first three ingredients then put it back!

You can still eat great food, tasty food so don’t think you are going to be deprived …You won’t…

I am now going to give you a little list of foods which are high in sugar and foods which are lower and also some suggestions as to an alternative…A healthier alternative.

Foods High in Sugars.

Cereal, Cereal Bars, Ketchup, Sauces, Flavoured teas, Fruit Juices, Soda’s, Flavoured yoghurt, Dried fruits… I think by now you should have got the gist… These are all processed foods…

Now just looking at that list what small adjustments can you make or do you make already??

Porridge Oats.

I love porridge oats..although I haven’t eaten it in a while but with some home-made fruit compote or just fresh fruit a lovely breakfast which will keep you going until lunchtime.

Muesli

Honestly not for me..maybe if I made it…No ..I have never been a fan but I know many people who just love it! ( At least) I am honest…haha

Shredded Wheat

Now, who can eat two shredded wheat???

Bran flakes

These I do like with a sliced banana…very nice.

Cereal bars…again why would you? But no accounting for taste and many of my friends and family love them…Check the labels or make your own…I did!

I know many people eat them as a snack, when exercising etc ( they fit in your handbag ) and can be eaten on the go… so I thought I would make some using my favourite ingredients and then maybe I would get to like them and of course, they wouldn’t be like these shop brought ones full of sugars with that boring bland taste…

Carol’s Snack Bars:

  • 2 cups of oats
  • 1/2 cup nut butter
  • 1/4 cup honey, proper maple syrup or agave
  • 1 1/2 tbsp Coconut Oil
  • 1/4 tsp salt
  • 1 tsp vanilla essence
  • 1 egg white
  • 1/3 cup of dried fruit chopped I used Apricots
  • 1/2 cup unsalted roasted nuts I used walnuts.
  • 1/2 cup coconut ( optional)

Let’s bake some snack bars…

With the oven on 350 degrees put the oats on a baking tray and cook for about 12 mins or until they are lightly browned( not burnt like my first batch) Remove from the oven and leave to cool down.

In a small pan add the nut butter, honey and coconut oil and warm gently add salt and vanilla essence and whisk until smooth, add the egg white and whisk again.

To the cooled oats add the nuts and fruit stir to combine then mix in your butter mixture, stir well until the oats are coated.

Line an 8-inch baking tin with parchment paper.

Pour in the mixture pressing down well so the mix is packed tightly or the bars will crumble when you cut the bars using the snack bars into pieces.

Bake on 350 degrees until the mixture is lightly browned around the edges about 20 mins depending on your oven.

Cool the pan on a wire rack for about 15 mins then lift the mixture out using the parchment paper.

Cool completely and cut into squares or oblongs.

Oats-apricots-walnuts-coconut

It is as I have always said it is about eating the food …You like!

Ketchup…Homemade ketchup is far better and also less sugar.

If anyone has a good tried and tested tomato sauce recipe please share as many recipes are either too vinegary or sweet…

Sauces… Sauces come in jars and packets and almost certainly are packed full of preservatives, salt and sugar…What can I say I have always made my own gravy and sauces…

 We have six children and with me and hubby that was 8 to feed that was without the kid’s friends …etc, etc..To buy packets and jars I would have needed a trolley just for packets and jars work out the cost of that for a month… No brainer I made my own … It is amazing what spurs you on to do that…Isn’t it???

Fruit Juice…

Again with all my lot …I learnt to buy fruit in season, make juice and top it up with sparkling water…I will also add that was a treat… Water was the drink of choice …Pure and simple…WATER!

glass water apple tape measure

Sodas…

I was a mean mum… Soda’s were a treat at Christmas…

Now I know just how much sugar is in them… 39.2 grams of sugar per serving, which is almost 10 teaspoons of sugar… I don’t feel mean at all…

Flavoured yoghurt.

A quick tip: Natural or plain full-fat yoghurt will contain about 4.7g of sugar per 100 gm, but this is lactose, not fructose. Lactose is a naturally occurring sugar in dairy and doesn’t affect the body in the same way that fructose does.

Some fruit flavoured yoghurt has as much as the equivalent of 7 tsp of sugar…

From where I am standing you would only need a can of soda pop or yoghurt and you would be over your recommended daily guidelines.

Buy natural or Greek yoghurt or make your own …I think Yoghurt needs to be a separate post…Yoghurt what is in it really? and how to make your own xx

Fresh Fruit…Who doesn’t love fresh fruit there is so much choice and it is a good choice but fruit also has sugar and although it has naturally occurring sugars some are better than others.

Dried fried has a higher concentration of sugar but eaten in moderation it is also high in fibre and vitamins so when choosing also look at that…

Which fresh fruits have the highest amount of sugar??

Grapes, lychee, Figs, Mango, Cherries which are all fruits I love but I still eat them just apply some common sense and although I love figs they are high in sugar I couldn’t or wouldn’t eat that many anyway… They also have a laxative effect.

A few of each…I could just dive in now.

Olives( Yes) it is a fruit, avocado, rhubarb, cranberries, strawberries, raspberries, kiwi are all fruits which are lower in sugar and all fruits which I absolutely love…

olives queen olives

Well, that’s my not so little spiel over…I am happy that you joined me today I do hope you have enjoyed it  I am looking forward to your comments.Carol xxxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Connect to Carol

Blog: https://carolcooks2.com/
Twitter: https://twitter.com/TheRealCarolT
Facebook: https://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx