Health & Wellness FAQs

Answers to nutrition questions from the wonderful team at Lloyds.

 

Is sourdough better for inflammation than normal bread?

Sourdough is a better alternative yes. As far as inflammation the lower phytate levels make it much easier on the digestive system and more nutritious!

Sourdough does not spike up your blood sugar levels, it is low on the glycemic index and it provides helpful gut bacteria that helps your digestion.

What can you advise for something sweet after dinner or lunch? Rather than cutting out.

I suggest you increase your vegetable intake at lunch and dinner time minimal 3 up to 5 on your plate. Have a decent open palm size of protein and a 1/2 cup of complete complex carbohydrates such as quinoa, wholegrain pasta, brown rice, wholegrain couscous, brown rice noodles, spelt pasta or rice. Add some healthy fats such as a tablespoon of olive oil on the vegetables as they are fat-soluble. Healthy fats help improve the absorption of vitamins and minerals.

If you really need sweetness then a piece of fruit added into the salad or vegetables such as apple, raisins, orange, cranberry or a dressing recipe made with honey will give the sweetness plus the nutrients.

Remember that you may be confusing a sweet treat with natural tiredness so rather than stimulate the body and wire the mind with sugar in the evening, a sweet natural cinnamon or camomile tea with a drizzle of honey is a much better choice.

Any suggestions on what flavours work well with tofu and best methods to cook it?

If you marinade tofu squeeze the excess water out so the marinade can absorb into the tofu. I usually recommend wrapping in a kitchen towel and placing it in between two plates; put something heavy on top and leave for about 20 minutes. When marinating leave it in the fridge for 30 minutes.

Try this:

Ginger marinated tofu

1 package of non-GMO firm tofu

Juice of a lime

Citrus juice from an orange.

1 tbsp tamari

1 tbsp Mirin

A small squeeze of honey

1-inch piece of ginger finely grated

Combine all the knowledge together and place in a dish with the tofu make sure it’s all covered. Marinade for 30 minutes or even better overnight.

Other ways too cook with tofu:

  • Stir fry with your favourite vegetables.

  • Add to scrambled eggs.

  • Add to soup broths.

  • Add to a smoothie instead of yoghurt.

  • Use as a pudding. You will need silken tofu for best results.

  • Blend silken tofu with chocolate for a healthy treat!

I love hummus but never know what meals to add it to. Any suggestions?

Experiment with a variety of veggies like courgettes, sliced peppers, radish or snap peas, broccoli, cauliflower.

Add a tablespoon of nutritional yeast flakes to hummus to enhance the taste.

Use as an accompaniment to shredded lamb with salad.

Eat it with apple slices.

Use as a marinade for chicken or fish. How? Marinade for an hour when the meat is cooked and serve with a vibrant red cabbage, red onions, cherry tomatoes and lambs lettuce salad.

Use in a layered sourdough sandwich.

Substitute for avocado toast and top with red peppers for extra vitamin C.

Add an egg for brain-boosting choline and lutein for eye health.

Create a poke bowl: combine Quinoa, blanched leafy greens, olives, walnuts, avocado, carrots and hummus.

Are no/low alcohol drinks a good alternative or do they contain other adverse ingredients?

Yes, absolutely. A more wellness friendly way will still be of drink portion size of course!

Bear in mind they may take some getting used to as your palette is used to a different taste from alcohol.

A few suggestions:

  • Three spirit

  • Seed IP

  • Clean gin

  • Vita coco sparkling coconut water

  • Perrier water and elderflower cordial

  • Club soda and lime

  • Iced tea

  • Kombucha - it is great for gut health!

  • Oolong tea

Any recommended slow cooking recipes that are vegetarian?

I can recommend the following cookbooks:

  • The Happy Pear: Vegan Cooking for Everyone

  • The Keto Slow Cooker

  • The Complete Slow Cooker Cookbook for Beginners

  • Curries and Spicy Dishes for Your Slow Cooker

I love pizza and tend to have a takeaway every week. Anything I can do to change my cravings?

I suggest that you take a break - you’ll be glad you did!

Use these suggestions instead to kill pizza cravings with healthy and homemade options:

  • Make a mini pizza on an open flatbread or English muffin.

  • Use portobello mushrooms and add some tomato paste and cheese herbs and olive oil.

  • Use a wholewheat base and make your own with a good tomato base and lots of vegetables.

  • Use Wholemeal Pita bread grilled with tomatoes Mozzarella and red onions peppers and herbs.

  • Use a ready to use cauliflower pizza base.

  • Get the white rabbit pizza available at Ocado.

Recipe for simple pizza dough:

3 1/2 cups of all-purpose flour

1 teaspoon of salt

1 teaspoon of instant yeast

1 pinch of sugar

3 tbsp of olive oil

1 cup of lukewarm water

Combine all the dry ingredients and add the oil and lukewarm water. Knead with your hands until you get a smooth dough form into a ball and cover with a damp cloth. Place somewhere warm so it can rise and double in size. Once risen move to a flour-dusted surface and divide into two balls to form two pizza bases or alternatively make one large.

As a topping instead of tomatoes you can also use one cup of hummus

Try this combination of ingredients for the toppings:

  • a handful of spinach

  • 1/2 cup black olives

  • 1/2 cup artichoke hearts

  • 1/2 red onion

  • 1/2 cup cherry tomatoes

  • 2 tsp dried oregano

Bake for 25 minutes at 175 C. Enjoy!

What are your thoughts on having a completely plant-based diet? How many days a week should we eat plant-based if not?

A plant-based diet can be incorporated it l a lifestyle but unless you actually want to be a vegan I would suggest using it as a way to increase natural foods that are not heavily processed.

Emphasise whole foods. Include a spectrum of vegetables, fruits or seeds, nuts, wholegrain and legumes.

Think about the quality of ingredients too where you can diversify your menu with fruits and vegetables that are in season and organic, especially when it comes to fruits without skins.

How to get started on a plant-based diet:

  • Eat lots of vegetables. Choose a colour on the plate - eat the rainbow!

  • Change the way to think about meat have smaller portions, use it as a side to your veggies.

  • Chose different types of protein sources: Tofu, tempeh, edamame, pasta, lentils, chickpeas, hempseed, spelt, nutrition yeast, amaranth quinoa.

  • Choose good fats for satiety: olive oil, nuts, seeds, avocado.

  • Include wholegrain for breakfast: oatmeal, quinoa with fruit and seeds.

  • Go for greens 🥬

  • Build a meal around a salad fresh herbs tofu beans peas seeds nuts and a great dressing blend.

  • Make savoury muffins with red pepper and courgette as an example.

  • Don’t use white foods to compensate for energy or satiety.

Suggestion menu:

Breakfast - tortilla wrap with eggs, peppers, greens, onions, tomatoes and avocado.

Lunch - homemade vegetable soup with bean sprouts, extra greens on the side and two whole-grain crackers.

Dinner - vegetarian chilli with a spinach-orzo salad.

Are cured meats such as ham, chorizo and bacon bad for you?

Curing meat is a salt-based process. It’s mostly being done to extend the shelf life or change the taste of the meat. Back in the day, that’s how people would keep their meat fresh for longer!

There is scientific evidence that eating too much of today’s processed meats can increase the risk of developing certain kinds of cancer. The sodium content is going to be abnormally high which is not great for blood pressure nor your heart.

Some guidelines:

Eat nitrate-free versions of cured meats - if you can, try to source them from a local farmer or butcher who is not using artificial preservatives.

Go heavier on the tangy brined foods like olives and pickles, add some seasonal vegetables or fruits and then add a rather small portion of a cured meat as a treat.

Incorporate a food ingredient you like as part of your lifestyle but don’t binge on it - then you will be able to enjoy yourself without the consequences.

Is cereal healthy?

Not at all. Most cereals you can find in the store today are loaded with refined sugar and refined grains. I talk about the dangers of processed foods in one of my blogs.

High sugar consumption first thing in the morning is not sustainable for your body to function. You’ll lack the much-needed protein power and healthy fats to kick start your metabolism and your mind for a productive day ahead.

Try healthier options such as:

  • Oats

  • DIY muesli or granola with added protein

  • Bobs milk oats and red meal paleo style muesli

  • Ezekiel 4.9 sprouted grain cereal

  • Use flaxseed hemp seeds and chia seeds, add some fruit, seeds, nuts and Greek yoghurt with 5% fat instead!

If you have more questions about health, wellness and nutrition, you may find some answers in my weekly wellness blogs.

Alternatively, if you’re looking for more personalised advice or bespoke meal plans for you and your family, feel free to contact me to discuss 1-2-1 coaching.