All Posts By

Kate Taylor

Aug 20

Fat shaming and the normalisation of plus sized bodies

By Food for thought No Comments

This is something that I’ve been thinking about for a while now. And before anyone reading this gets their back up, please read on first! I’ve been pondering on how I pitch it and what to say predominantly because it’s a sensitive subject. It would be hard not to upset anyone. But that’s the point right, someone will be upset because you can never please everyone. I get it. Fat shaming. Being fat phobic. And generally not appreciating those in bigger bodies is not right, it never was, and never will be. I’ve been a victim of it, my friends have and my family too. Diet culture is damaging to self esteem as well as our body in the physical form. But after all that I still feel we may be in danger of normalising plus sized bodies. I’m not talking about generally carrying a bit of excess fat, this is common and something that isn’t generally anything to be concerned about. I’m talking about being significantly overweight or obese. Are we in danger of making it so ok to be carrying large amounts of excess fat that we lose sight of the health implications. And those implications are that 63% of UK adults are either overweight or obese and with that comes metabolic disease, type II diabetes, increased risk of cardiovascular disease and back problems to name just a few. Let’s also not forget our NHS is in crisis. When is enough, enough and how do we make people understand that whilst there is no ideal body, no universal standard for anyone, carrying significant excess weight can reduce your quality and length of life. Yes, some people will naturally be bigger and some smaller, depending on their genetics and lifestyle.

The very recent study by Mattarak published in June this year (2018) does raise some alarm bells. Whilst it’s not overly new in terms of thinking the physical statistics on people underestimating their weight and therefore underestimating their risk of disease is staggering.

  • Underestimating body weight was more common in men and those (of both genders) in a lower socio-economic group.
  • Men were also less likely to be trying to lose weight
  • And those who did underestimate their overweight or obesity were 85% less likely to try and lose weight than those who accurately knew how much they weighed. 85%!!

We need to find a way for everyone to be comfortable talking about weight. No, it doesn’t define us, who we are or what we think. But it can impact how we live.

We need to not make weight the main driver. Of course, it will be part of many peoples journey, but there needs to be other goals, other priorities. Cooking, moving, improved mental health, learning to build new habits. In my private consultations I always encourage my clients to have other goals, than just being weight focussed.

Those promoting nutritional brands, supplements or methods offering a short term fix with no scientific backing need to continue to be called out. So, us as health professionals can keep promoting the right stuff whilst not being bogged down in one stop solutions that don’t work. It’s not ok.

People need to be patient, something we seemed to have lost since social media appeared and technology ruled our lives. Change takes time.

We as health professionals need to be honest with our patients and clients about a subject which is always the elephant in the room yet is causing so much pain to them and to others. We need to be compassionate and help them understand positive changes that can and will help them in the long term. And collectively we need to find a solution which can positively impact those in lower socio economic groups, these are the group of people who need this education the most. #foodforthought

Jul 24

Omega 3: supplement or not to supplement? That is the question.

By Food for thought, Guidelines, Media Responses No Comments

Last week we saw the media share their views on the recent Cochrane review, omega 3 fatty acids for the primary and secondary prevention of cardiovascular disease.

In the UK it’s recommended we consume two portions of fish per week, one which should be oily (mackerel, salmon, fresh tuna, herring, sardines to name a few) to enable us to obtain decent levels of omega 3 fats important for cardiovascular health, brain function and reducing inflammation. Omega 3 fats are essential which means our bodies cannot make them, we must obtain them from our diet. There is no UK dietary guideline for consumption levels of these fats however research suggests one portion of oily fish per week provides adequate amounts. But what if you don’t eat fish, for personal or health reasons? Well, you can either choose other sources, such as rapeseed oil, walnuts and soya products, or take a supplement. Or can you?

Once again we are hit by a headline, not wholly representative of the actual study in question. So here’s a short overview:

This study in question was a meta analysis, where a search criteria is provided and many already published studies are collected based on them meeting or not meeting the criteria. In total there were twenty five studies which made the cut.

In this case the criteria included both genders, across many different continents both healthy and some with pre-existing medical conditions. This is a major limitation of this study (but more on that later). Participants were given a supplement rather than obtaining omega 3’s from the diet.

The review claims to compare the effect of omega 3 supplementation on heart disease risk and death as well as mortality from all causes.

The conclusion was supplementation shows no change in mortality from any cause. But don’t stop taking your supplements yet. Whilst supplementation wasn’t successful in these individuals, it may be because they already have cardiovascular disease. There was no sole comparison of what supplementation can do for a healthy individual. In addition, there was no reference made to the impact of omega 3’s coming from your diet either.

Let’s revert back to the title – Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. But it’s not really examining that is it? Because first up it only measures supplementation and secondly prevention would generally mean those without the disease already? Wouldn’t it? It’s quite difficult to claim omega 3 supplements don’t prevent cardiovascular disease if the participants already have it? Perhaps something like “the impact of omega 3 supplementation on cardiovascular risk and all cause mortality in those with pre-existing medical conditions” might be better. Anyway I’m getting a bit sciency now….so moving on!

As always, if you can obtain your omega 3 fats from foods, please do, because you get so many other benefits from them too!

Sources of omega 3

Oily fish: salmon, tuna steak, sardine, herring, mackerel, oysters, anchovies,

Other sources: rapeseed or canola oil, chia seeds, walnuts, flax seeds, soya beans or soybean products

Only resort to a fish oil supplement if you don’t (and can’t) have any of the above in your diet throughout the week. And if you think you may need a supplement make sure you check with your doctor, dietitian or nutritionist for the best one for you. This will depend on your own personal circumstances including things like if you take other medication or think you might be pregnant.

References:

Abdelhamid. A, Brown. T, et al. Cochrane Database of of systematic reviews. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. 18th July 2018.

Jun 23

SPINACH, FETA & CHIVE EGG CUPS

By Recipes No Comments

Makes 12

I’m a lover of simple snacks which everyone can enjoy, so I’ve adapted muma oz’s recipe to be a veggie one. Feta and spinach are a well known combo, throw in some chives for added tang and you’ve got the perfect bite! For breakfast or as a snack, around 60 calories each and high in protein, enjoy these ones!

INGREDIENTS
Olive oil for greasing
40g feta
1 tablespoon chopped chives
8 eggs
150ml of semi skimmed milk
40g spinach, roughly chopped
Salt & pepper
1 individual muffin tin

METHOD
Preheat the oven to 200C
Grease the muffin tins with olive oil using a pastry brush
Put all ingredient into a mixing bowl and whisk with a fork
Ladle evenly into muffin tins
Bake for around 20 minutes until golden brown

May 23

BROCCOLI, PEA, CARROT & PEANUT SALAD

By Recipes No Comments

Makes enough for 1 as a main or 2 as an accompaniment

I took inspiration from a BBQ we were at over the weekend where this salad was on the table. It was simple and delicious so I’ve nabbed it for my collection but I added some peas in for extra greenery and protein. As all the veg are raw, they are crunchy and packed with nutrients, it also means it takes about 10 minutes in total. I would literally eat a whole bowl of this but equally if you are cooking for two it’s delicious with a piece of grilled fish.

INGREDIENTS
130g broccoli (half a small bunch)
80g fresh peas
40g peanuts
80g crème fraiche (reduced fat)
40g grated carrot, (1 small)
Zest of half a lemon
Salt & pepper

METHOD
Roughly chop the broccoli into bite sized pieces
Place a small pan on the hob on low and toast the peanuts. Ensure you keep an eye on them and shake every 30 seconds or they’ll burn. To toast it should only take around 3 minutes in total
Pod the peas (or defrost frozen if you prefer)
Mix all the dry ingredients together in a bowl and season with salt and pepper
Lastly stir through the crème fraiche

May 21

Food in Morocco part 1 – Marrakech

By Food for thought No Comments

We’ve been getting itchy feet about going on holiday as it’s been quite a while. I’m such an avid traveller that having such a big break between trips actually made me extra excited about this one. I took full advantage of a week away from social media, only responding to messages from friends and family. It really helped. We all know the accounts that are filled with sunny beaches and feet by the pool whilst we are hitting the daily grind, no one needs that in their life. So instead, here’s just a quick summary of our trip with all the foodie highlights.

Lamb tagine with prunes and walnuts

We arrived to the longest immigration queue I’ve ever seen, about an hour and twenty minutes to get through but once we finally got out of the airport the sun was setting which was stunning. A short cab ride later we arrived at the beautiful Riad Nashira, where we were staying for three nights. We were tired but instead of chilling at the riad we opted for their restaurant recommendation and went to a cute little Italian/Moroccan fusion restaurant. When you arrive in Marrakech most hotels recommend a guide take you for your first few trips as the medina of Marrakech can be quite daunting, and very easy to get lost in. We arrived at what looked like a door in the wall but once inside it opened up into the beautiful space with trees and mismatched furniture. We both opted for tagines, one lamb, one chicken. The couscous that arrived with it, I simply cannot even explain how good it was. Pretty sure it had butter added to it as it a rich yellow colour and the flavour was absolutely divine. The lamb was soft and fell apart as I ate it, and the dried fruit gave an added depth of sweetness.

Sunday. Breakfast at Riad Nashira was brilliant. So much to choose from, I didn’t know where to start. Fresh fruit, eggs, bread, quiche, salad, coffee, tea and juice, basically everything, a little bit like a buffet. Weirdly the Moroccans love cake at breakfast time, we didn’t add that into our feast. We then went out exploring, the hotel guide showed us how to get to the medina. All the little alleyways and streets look exactly the same so it’s easy to see how people get lost. We sampled our first mint tea in the Kasbah district. The sugar is insane and was unexpected. In Morocco they also pour mint tea from a height so that it forms a foam on the surface. Note: ask for it without any sugar, we also skipped lunch. We then visited the secret gardens of Marrakech. We were pretty tired on our return so headed to Café Arabe which is perfect for drinks with a view but the food was average. We fancied going for a glass of wine which is why we opted for this location, reviews were mixed but sometimes you’ve just gotta go with it. Being a Muslim country alcohol isn’t routinely served, many restaurants and hotels do have a licence though.

Food delivery truck in the Kasbah district of Marrakech

Tagines cooking our lunch at Ouzoud Falls

Monday. An all day trip to Ouzoud Falls, three hours each way, took up most of the day. This is a trip I would recommend to anyone, we also ate more tagines, couscous and Khobz (this is the handmade bread which is sold by street vendors and in restaurant they supply by the bucketload to your table). It has a crisp crust but is soft in the middle, it can be made with any type of flour. Dinner was at Nomad. We had tried to get in here for lunch the day before but it was fully booked. Despite it being freezing, even though they had patio heaters, the sunset was gorgeous and the food very tasty. I opted for the Moroccan spiced lamb burger, we had a side of green beans which were crunchy, garlicky and I finished the entire bowl! Nomad is just around the corner form the spice quarter, and that’s one thing about Morocco that is inspiring, their use of spices gives so much flavour.

 

 

Moroccan spiced lamb burger at Nomad 

Tuesday: a 3 hour bike tour around the city with an orange juice stop in the square while we watched the henna ladies and snake charmers, followed by shopping in the souks. Bartered and got a gorgeous Moroccan rug. We lunched at Le Jardin, (by the same owner as Nomad). The kefta tagine had been on my list of foods to try, minced beef with eggs, a bit like shakshouka but with meat instead of veggies, also with couscous.

What’s very prevalent is fruit juice. There are markets stall selling it everywhere, its automatically poured at breakfast and is on every restaurant menu. It’s no surprise with alcohol not being served, but I couldn’t help to think about all the sugar. And also meat, there is lots of meat, be very prepared for that. And for for everyone trying to sell you everything, takes a few days to get used to.

Foodie highlights

  • Mint tea, lamb tagine, lamb burger at Nomad, kefta tagine, and bike tour with a pit stop for juice!

Non-foodie highlights

  • Bargaining in the souks, Ouzoud Falls, beautiful Riad Nashira

More to come on our next stop in the beach side haven of Essauira soon…..

Apr 23

HARISSA CHICKPEAS

By Recipes No Comments

Serves 2

This is the perfect accompaniment for a main meal. Chickpeas are extremely versatile, cheap and nutritious. Just half a tin contains around 150 calories and 9 grams of protein. By comparison a medium chicken breast contains roughly 30 grams, so for a plant source of protein this is pretty good! And fibre – you’ll find over 7 grams, we are supposed to be getting 30 grams per day, that’s over 20% just from half a tin. This recipe has just 4 ingredients (excluding salt and pepper) and can be an easy store cupboard staple! I often enjoy this with some pan-fried chicken, alternatively grilled halloumi would also be delicious. Just be careful with oil and ensure you only add one teaspoon to the pan, its so easy to go a little overboard and with something like oil that can mean excess fat and calories for really no reason at all!

INGREDIENTS
1 red onion
1 tin of drained and washed chickpeas
Rapeseed oil
3 teaspoons harissa paste
Salt and black pepper

METHOD
Peel and roughly chop the onion
Heat 1 teaspoon of oil in a large frying pan
Add onion and cook over a medium-low heat for 10 minutes
Drain chickpeas and rinse under cold water
Add them to the pan with a pinch of salt and pepper
Stir
Add in harissa and a dash of water, then mix together, turn heat to low and continue cooking for 10-15 minutes. If the mix becomes really dry just add a little more water.
Store in the fridge for up to 4 days

Apr 23

GARLIC & GINGER TOFU

By Recipes No Comments

Makes enough for 2 (depending on the pack size)

I didn’t really get into using tofu until earlier this year, but I’m glad I did. Most people I speak to just don’t really know what to do with it, hence they get confused and just avoid it. But not only is it a great source of protein for non meat eaters it’s also easy to cook and Has a long shelf life so can form part of your store cupboard staple. With the weather warming up and the days getting longer, naturally we feel like lighter meals so why not give it go. Either plain or smoked is fine (I prefer smoked but if you haven’t made it before then perhaps just go for the plain)

INGREDIENTS
1 pack of firm tofu (plain or smoked)
2 teaspoons minced garlic
1 teaspoon olive oil
A thumb size piece of ginger, finely chopped or grated
Juice of 1 lime

METHOD
Remove the tofu from the pack. Some packs wont need draining and others will, read the label to find out if it does or not. If it does – wrap in a tea towel. Place this on a side plate and place another one on top. Sit a tin of beans on top and leave for a minimum of 30 minutes.
Mix the remaining ingredients together to form a marinade.
Slice the tofu into pieces about ½ a centimetre thick then lay in a tray or dish and pour the marinade over ensuring there is some on every piece. Place in the fridge over night if possible but if not just an hour or so will do.
Preheat your oven to 200C.
Line a large flat baking tray with greaseproof paper.
Carefully remove the tofu and place on the tray. Bake for 20 minutes, then turn and bake for a further 20 minutes.
Once it’s golden it’s done.
Enjoy with a crunchy raw slaw or even as a snack. I’ve been known to grab a few slices from the fridge on the run out the door. The picture above is a lunch bowl I made late last year, anything goes.

Apr 04

Protein water, two words which should never be paired

By Food for thought, Rants No Comments

I know……it’s not new and in the last twelve months we’ve seen protein added to a plethora of products. Some for good reason and others not so much. In the snacking market there are now tasty bars with added protein, not to mention the quark/yoghurt combo on chilled supermarket shelves to name a few. We are almost in the realms of protein fortification. Although generally in nutrition we refer to food fortification in reference to micronutrients such as vitamin D or B and minerals iodine and calcium.

Protein water. So firstly, there’s nothing really wrong with water in general, it doesn’t need to be changed, perfectly fine how it is. We use it to hydrate our bodies which are made up of around 50-60% of it (1). We’ve already got sparkling and several sugar free flavoured varieties as well as coconut water. And then this turns up. There are several brands on the market and I honestly commend anyone who is trying to start up their own business in a market which is saturated with new products. But please, if I can ask just one thing – food and drink has to actually taste nice. Forget the claims, forget how good it supposedly is for you or what it’s going to do because if you don’t like it you won’t go back for more. And if you do then perhaps rethink your priorities.

I thought, why not, and gave it a try. I was excited, I’d seen this product and wanted to try it, I opened the lid, slowly, carefully and took one sip. Then almost spat it out. The taste was so strong of something artificial, even though it contains no artificial colours of flavours? It went in the bin. 20 grams of protein, no thanks. You see you can get that (and many other nutrients might I add) from food.

½ a medium chicken breast

150g of cottage cheese

3 whole eggs,

200g of Greek yoghurt

to name a few.

Taste is key, it’s what keeps us loyal to certain foods. So, use water for its sole purpose – hydration and food for its purposes – a few which include providing us with protein and micronutrients too. Let’s not mess with the things which are already doing ok. Please.

References:

  1. Royal College of Nursing, DIY Health Check Point. https://matrix.rcn.org.uk/__data/assets/pdf_file/0006/519630/DIY_Information_Sheet_Total_Body_Water_Percentage.pdf

 

Mar 01

Diets

By Food for thought, Media Responses No Comments

In the last 10 days the media have saturated us with a few main headlines relating to food and diets. The first being ultra-processed foods and cancer and the second relating to low fat or low carb diets being better for weight loss and the third focussing on millennials and body weight. I just want to clarify a few things:

The thing is, there is no perfect way to eat. There are no good foods and no bad foods. What works for one, won’t for someone else, that’s why it takes time to get it right, for you. We are creatures of habit, we stick to what we know which is why often people struggle to try new things and change habits that have perhaps been there since they were first born. We like our comfort zone and that’s ok. We live in an environment where whatever we want, we can have, almost instantly and that will have detrimental effects in the long term.

ULTRA-PROCESSED, a word, as a nutrition professional that never really entered my vocabulary until last week. In this day and age we’d be hard pressed to find something that’s not ultra-processed and be able to live the lives we do without using them. From coffee, to bread and hummus to tinned tomatoes, these are all processed. We are busy, and often we don’t have time to prep, chop, cut, steam, bake, fry and serve up a dinner for 6, so buy the pre-cooked rice that you can cook in the microwave and if you have the time to cook a roast dinner from scratch on a Sunday then do that too. There is no doubt that many of us do consume too many processed food, some which is ultra-processed, normally from the less nutritionally dense category. When we examine diet and the link between disease there are so many other factors that come into play, physical activity, smoking, stress and alcohol consumption to name a few. So don’t demonise one thing, I thought we were done with that, just try to get it right most of the time, because that’s real life and pretty normal for most. Oh and ultra-processed, I don’t think we need to contend with another word in the food industry, processed is surely enough.

LOW CARB OR LOW FAT – there is no right answer. If weight loss is a goal for you then it’s a consistent calorie deficit and diet quality that’s important. It’s about taking time to assess your diet as a whole and make small and sustainable changes that you can maintain forever. If you want to measure weight loss then you are going to need to measure what you are eating and when you are moving. Every single short term diet you have ever been on will have reduced your calorie intake in some way, more than likely through the companies own clever marketing, however in a way that isn’t sustainable so keeps you returning time and time again. It takes time to work out what a consistent calorie deficit will be for you, enough to keep you feeling satisfied and not so low that you feel hungry and can’t maintain it whilst ensuring you till enjoy food. And you know what, most of the time it’s hard to do this alone, so get professional advice, you might pay an accountant to deal with your finances so why not do the same for your food intake. Even if its just to take a look at your overall diet to make some positive changes.

MILLENIALS – scaremongering was perhaps not the best way to promote this article to the general public, that also included fat shaming which is something I detest. There is no doubt that carrying excess weight can be detrimental to your health and is linked to many health conditions, such as cancer and type 2 diabetes. But using overweight or obese as a general terms isn’t helpful. All we need to do is look at the environment we are surrounded with and it’s no wonder we are where we are. Education is pivotal, awareness is vital but no matter how educated we are if all we have is what’s right in front of us that’s generally what we’ll end up having. We do need more regulation, we need help from the government and we need more businesses supporting the health and wellbeing of their employees and students.

CONSISTENT THEME – eat a bit of everything, keep it balanced, you know your own limits and do not under any circumstance demonise food. EVER.

 

Jan 23

ORANGE, PISTACHIO & MAPLE PORRIDGE

By Recipes No Comments

Serves 1

It’s cold, it’s January and our recipe inspiration might be lacking after a busy festive season. So here’s a big bowl of goodness perfect for breakfast, lunch or even dinner if you really want something quick and easy. It will take you around 6 minutes to cook and serve and will leave you feeling full and warm. Porridge is a great source of fibre (for digestion), the oranges are in season at this time of year and are great for vitamin C (for immune health), pistachios contain potassium (for muscle contraction) and the maple syrup, well that’s just for the sweet tooth.

INGREDIENTS
½ cup of oats
½ teaspoon cinnamon
Milk of your choice
3 slices of whole orange, peel removed
1 teaspoon of maple syrup
12 pistachio kernels

METHOD
Heat the oats and milk over a medium heat until cooked through, roughly 4 minutes
Place porridge into bowl, top with three slices of orange, drizzle maple syrup over the orange and oats
Sprinkle pistachios over the top