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Quitting Smoking and Nutrition

Monday, May 9th, 2011

Benefits of Quitting Smoking

Quitting smoking may well be the single most important thing you can do to improve your health, your body feels these benefits almost immediately.

  • After 20 minutes your blood pressure and pulse return to normal.
  • After 24 hours your lungs start to clear.
  • After 2 days your body is nicotine-free and your sense of taste and smell improve.
  • After 3 days you can breathe more easily, and your energy increases.
  • After 2 to 12 weeks, your circulation improves.
  • After 3 to 9 months coughs, wheezing and breathing improves.
  • After 1 year your heart attack risk is half that of a smoker.
  • After 10 years your lung cancer risk is half that of a smoker.

Irish Cancer Society (2011)

Will I Gain Weight if I Quit Smoking?

Not everyone gains weight when they stop smoking. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, don’t forget that you have quit smoking and taken a big step toward a healthier life.

How to Reduce Weight Gain After Quitting Smoking

Get regular moderate intensity physical activity. Regular physical activity may help you avoid large weight gains when you quit smoking. It may help you look and feel good, and fit into your clothes better. You will likely find that you can breathe easier during physical activity after you quit smoking. Try to get 30 minutes or more of moderate-intensity physical activity on most days of the week, preferably every day.

Diet Advice After Quitting Smoking

Having more high fat, sugary snacks and alcoholic drinks may lead to large weight gains when you quit smoking. The ideas below may help you make healthy eating and drinking choices as you quit smoking. 

  • Do not go too long without eating. Being very hungry can lead to less healthy food choices.
  • Eat enough at meal times to satisfy you.
  • Choose healthy snacks, such as fresh fruit or canned fruit in juice (not syrup), unsalted popcorn or fat-free yoghurt, when you are hungry between meals.
  • Do not deny yourself an occasional treat.

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Easter Eggs

Monday, April 25th, 2011

Easter time is here again and our thoughts turn to eggs. Here is some information on eggs of the healthier variety.

Eggs are a good source of protein and contain vitamins and minerals. They are also easy to prepare.

How many eggs?

There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. However, remember that it is important to eat a variety of foods each week to get the wide range of nutrients we need.

 

Eggs are a good source of:

  • protein
  • vitamin D
  • vitamin A
  • vitamin B2
  • iodine

 

Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal:

  • Spanish omelettes served with steamed vegetables or a salad.
  • Poached or scrambled eggs and baked beans served on wholegrain toast.
  • Boiled eggs chopped into a summer salad.

 

Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there is nothing wrong with having them occasionally. If you do want a fried egg, use oil that is high in unsaturated fat such as sunflower oil.

 

Eggs and cholesterol

Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease.

However, the cholesterol we get from our food – and this includes eggs – has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

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Low Fat Carrot Cake

Monday, April 11th, 2011

Ingredients

For the carrot cake:
150 g dark brown soft sugar
2 large eggs
120 ml sunflower oil
200 g wholemeal self-raising flour
1½ level teaspoons bicarbonate of soda
3 rounded teaspoons mixed spice
Grated zest 1 orange
Juice of half an orange
200 g carrots, peeled and coarsely grated
275 g chopped dates

For the topping:
250 g low fat soft cheese
20 g icing sugar
2 teaspoons vanilla extract
Grated zest of one orange
1 level teaspoon ground cinnamon

 

Method

Pre-heat the oven to 170°C.

Line the base of a deep non-stick square cake tin (measuring 8 x 8 inches) with greaseproof paper.

First beat together the sugar, eggs and oil in a bowl for a couple of minutes until smooth.

Now sift together the flour, bicarbonate of soda and the mixed spice into the bowl. Mix well and then fold in the orange zest, orange juice, dates and carrots.

Then pour the mixture into the tin and bake in the centre of the oven for 35 to 40 minutes. Once cooked, remove from the oven and leave to cool on the side.

To make the topping, mix the soft cheese, icing sugar, vanilla extract, orange zest and cinnamon together until light and fluffy. Cover the bowl with clingfilm and put in the fridge for a couple of hours to chill.

Once the cake has cooled, take it out of the tin and spread the topping over it. The cake has to be cold, otherwise the topping will start to melt.

Sprinkle with ground cinnamon and enjoy!

 

 

 

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Runner’s Diet

Monday, March 28th, 2011

Whether you have taken up running to lose weight, to improve fitness or to relieve stress, you will find that there are many benefits. When it comes to running, it is important to fill your body with a good quality diet that can help sustain your energy levels. It is important to eat a balanced diet that includes carbohydrate, protein and fat.

Carbohydrate

Carbohydrate foods help you maintain your energy during a run and they should be eaten both before and after. The highest quality carbohydrates are rich in fibre which helps to keep you feeling full. Carbohydrates to choose from include whole wheat pasta, potatoes, wholegrain rice and bread.

Protein

Protein is essential for muscle and satisfies hunger by providing a feeling of fullness. Quality sources of protein include skinless turkey and chicken, fish fillet, egg whites, low fat cheese, low fat yoghurt and skimmed/semi-skimmed milk.

Fat

While most runners are looking to cut out fat, it is important to remember that you need to include some fat in your diet. However, the fat should be of the healthy variety such as olive oil, unsalted nuts, avocados, sunflower seeds, light mayonnaise and fat-free salad dressings are good fat sources for runners.

 

In terms of an eating routine, it is better to eat smaller portions more often than larger portions three times a day. Also, remember to drink water regularly. Even if work or taking care of the kids makes breakfast a difficult time to sit down and eat, don’t go hungry. At the very least, eat some fruit on the move.

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