How to increase your waistline

Diet Soft Drinks Not Healthy

"They may be free of calories but not of consequences"

Research presented at the recent scientific conference of the American Diabetes Association suggest we avoid diet soft drinks.

Waistlines of those who regularly consumed diet drinks increased by 70% more than those who didn't drink them. For frequent users (those who drank two or more diet soft drinks a day) the increase in average waist size was five times greater than for non-users.

Waist circumference is often used as a measure of visceral fat around the belly area, which is known to be a major risk factor for diabetes, cancer, heart disease and other chronic conditions.

What's wrong with how we eat

I'd love to hear everyones thoughts on this video, I hadn't realised how much food and eating have changed in the last 100 years. After watching this thought provoking presentation, it's hardly surprising that there are so many more food related fatal illnesses now than 30 or 40 years ago.

Personally, I've consumed red meat less than 5 times in the last 18 months. The reason? When I returned to college to finish what I'd started many years before, one of my assignments involved researching the links between what we eat and what kills us. What I learned while plowing through research articles in medical and nutrition journals sealed the deal.

Eat more veg and less meat or die a painful death at a younger age.

With that kind of motivation, I found making positive changes to eating habits a lot easier. If you want to make some changes to the way you eat, but aren't sure where to start, have a look at my top 7 healthy eating tips.

Put the kettle on for a 'cuppa tea'

The 'cuppa tea' is part and parcel of everyday life in ireland. When visiting friends & neighbours, one of the first things to occur is the offer of a cuppa tea. But it's not just us, tea is the most widely consumed substance in the world besides water.

But just what is it about tea that makes it our 'go to' ritual? Well, it turns out tea contains a range of active compounds, including caffine, one we're all aware of. But surely there's more to it than that..

As it happens, there is. L-Theamine is an amino acid contained in tea which combines very nicely with caffine to produce a number of beneficial effects. These include:

• Decreasing anxiety
• Promoting a mindful state of relaxation
• Improve performance under stress
• Improving ability to multitask
• Improved learning ability and concentration

Hardly surprising then, that it has been drank by monks prior to meditation for  1,000's of years!
Research carried out last year noted it may play a role in preventing or delaying age related cognitive decline in the over 65 age group, an encouraging finding given our acceleration to a more aged society.

Cup of Tea - image from wikimedia commons

Now that we know how good tea is for our mental function, what else can it do?

• Normalise blood pressure
• Prevents coronary heart disease
• Prevents diabetes
• Germicidal action against harmful bacteria
• Helps beneficial gut bacteria
• Contains catechins which fight cancer in 3 ways

1. Prevents the uptake of cancer causing chemicals
2. Prevents mutation of the cells
3. Fights existing tumours

A word to the wise though, drinking very hot tea has been linked to oesophageal cancer,  so let it cool a little before drinking!

I never cease to be amazed by the wonder of nature in supplying us with such useful plants. But even when we've drank our fill, even waste tea is useful. In recent research, it has proven to be very effective in removing lead and copper from waste water. Incredible!

Why breakfast? Because it's magic for weight management

I meet a surprising number of people who say they can't eat breakfast. Most often, these people are finding it difficult to control their weight, and frequently end up snacking on junk foods (chocolate, crisps etc.) as they can't make it 'till lunchtime without eating something.

Stop & think!

What is breakfast? The meal we eat in the morning? Nope. It's the meal we use to tell our body to stop fasting. While fasting, our metabolic rate (the rate we burn calories) slows right down. It stays low until we give it a kick start  by eating something. This is why breakfast is so important. 

Thats the why, but what should we eat after waking? Ideally some form of food that isn't loaded with refined grains and sugars (this rules out most breakfast cereals,  though anything is better than nothing at all). Any food containing whole grains is a good start. Brown soda bread, lightly toasted with some form of topping (smooth peanut butter and strawberry jam is surprisingly filling, and provides loads of energy).

 Porridge is a personal favorite, though i know some people whose for whom the word porridge brings forth a mental image of a kind of grey slop (Brendan, this post is for you). I've had it like that once, and eating it was an ordeal which almost put me off breakfast for life!

Tip 1 - Make it with milk, not water

With a little bit of imagination, it's possible to turn a potentially bland and boring fast breaker into a tasty treat. Even better, the mix of long, medium and short term energy sources in the exciting version will keep energy levels up for hours.

Tip 2 - Add fresh blueberries, mixed seeds and honey, then sprinkle on some coconut flakes.

This hot start to the day is especially welcome on these chilly winter mornings, and only takes about 5 minutes to make. Even better, its a nutritional powerhouse, with lots of antioxidants and healthy fats, as well as useful amounts of proteins. To keep things interesting, vary the fruit or berries used according to your own tastes and what fruits are available. Lactose intolerant? Use rice milk or soy milk instead of dairy. Goat's milk is another alternative which, despite containing lactose, doesn't contain the alpha S1 casein protein which can trigger many allergies. Worried about the effect of the honey on your blood sugar levels? Add in 1/2 teaspoon or more of cinnamon. This helps stabilise insulin response in those with type 2 (diet controlled) diabetes.

What's your favorite way of breaking fast? If you rarely eat breakfast, why not? Let me know what's holding you back, and I'll try to help you break those barriers.