Food Diary – Isis

Mini Guide to a Healthy Easter by Sam Crilly

It's Easter and a weekend tradition of eating chocolate. We all dismiss chocolate as a big no no, but tucking into the right kind and right amount is surprisingly nutritious. 

Did you know...  

Both milk and dark chocolate contain potassium, phosphorus and copper. Milk is a source of calcium, iodine and vitamin’s B2,B3 and B12 which all help with vital bodily functions. A recent review published in the British medical journal found chocolate lovers were 37% less likely to suffer with cardio vascular disease and 29% less likely to have a stroke compared with those who ate little. 

Want more good news?..

Cocoa is one of the main ingredients of chocolate and it has been found that it helps lower cholestral,and improved insulin resitance,which is important for helping to lower the risk of type 2 diabetes and it’s also found that cocoa can help keep the skin smooth and hydrated. 

Before you dive in...

Remember! It’s all in moderation, chocolate is still high in fat, so as long as you eating it as a treat and go for the healthier type it should be fine. 

Mother’s Day - Beautiful Brunches by Sam Crilly

Mother’s day is coming up so why not go all out with these super healthy brunch ideas which will surely make her feel special this year.

Luxury muesli with grated apple, yogurt and sweet honey

This is a fab combination as oats are full of whole grains and as this dish is topped with fresh fruit and bone building yogurt it will make your mum feel great. Simply fill a bowl with natural seed and nut muesli then top with a low fat natural yogurt and a grated apple. Top with a drizzle of honey and accompany with herbal tea.

Herby scrambled eggs on granary bloomer bread with sautéed mushrooms and tomatoes

This is always a nice classic. Simply scramble 2 eggs and serve over some freshly cut thick granary or wholemeal toasted bloomer bread, then heat up a little olive oil in a pan and lightly fry some mushrooms and tomatoes. Finish with a garnish of chopped chives over your scrambled eggs. 

Wholegrain waffles with yogurt and fresh berries

This will defiantly go down a treat. Who said waffles couldn’t be healthy?

Go to your local health food store (or make them yourself) and buy wholegrain waffles, these are fab toasted with a topping of low fat natural yogurt and fresh blackberries, strawberries and raspberries. Accompany with a glass of fresh orange juice.

Wholegrain Breakfast tortilla wrap with fresh salsa and guacamole

This recipe is a fab healthy twist to our favourite comfort food. The base of this meal starts with a wholemeal tortilla wrap filled with scrambled eggs, and the rest is up to you. You can add some fresh tomato salsa, guacamole, some low fat grated cheese, peppers, onions. Jazz them up as much as you like.

Have a Healthy, Heart-Warming Valentine's Day by Sam Crilly

So the time has come where love is in the air. Fancy doing something special this year? Here are a few ideas to help you spread the love.

Indoor Picnic 

Fancy a night in with a twist? Spend your Valentine’s Day dinner enjoying an indoor picnic. You could go back to basics and make super sandwiches with thick cut wholemeal bread, with lots of salad and lean protein such as chicken or fish. Lots of fresh fruit, yogurts and nuts alongside. Don’t forget the bubbly.

Roller Skating

Why not go old school by taking your date roller-skating instead. The roller rink makes for an awesome date. You can hang out in the arcade, buy your date some candy, and get cosy for a couple's skate. It also a fab way to exercise and really get a sweat on.

Glampin

Right so camping has always been kind of romantic but "glamping" (glamorous camping) takes it to a new level. Pitch a tent in the back garden or even the bedroom, whip up a batch of s’mores, light up the fireplace (on DVD) and get all cosy in that sleeping bag. You’ll reap the benefits of the fresh air and why not bring some healthy nibbles to? For example low fat hummus with crudities such as veggie sticks or wholemeal pita.

Going Back To a Traditional Evening?

Fancy a traditional valentines home cooked meal? The classic country of love is Italy, so why not go Italian? Get a posh table cloth, a few candles and most importantly food. Luckily Italian food can be made quite healthy without so much fuss. So why not try simple bruschetta with plum tomatoes’, olive and fresh basil for starters. Then go for something simple tomato and vegetable based dishes like spaghetti Napoli bolognaise, or penne in tomato and basil made with whole-wheat pasta of course. Or you could even make your own pizzas using a wholemeal base (found in health food stores, or supermarkets) and chuck on plenty of veg, lean meat such as chicken and little low fat cheese. For desert, try sorbets with fresh fruit or low fat natural yogurt with strawberries.

Nutritional News - Energy Packed Foods

Feeling the winter slump? And need an energy boost? Here are a few different foods. Which are jam packed with energy.

Honey – This is a magnificent energy food, and is naturally sweet. Try adding to your morning bowl of porridge.

Green tea- Green Tea is a fab source of antioxidants and is a valuable resource of energy for the entire body.

Nuts- All nuts are an excellent source of minerals. They contain vitamins A, B and E, potassium, calcium, magnesium, phosphorus and iron. They can also help fight against anaemia and bring the body durable energy (just make sure you go for the unsalted variety)

Eggs- Eggs are a superb source of energy they also contain a high amount of protein. Protein is vital in almost every bodily function, when consuming a good source of protein at every meal people find it certainly boosts their energy levels.

Green parsley – These luscious leaves are packed with vitamin C and boost cell regeneration helping the body get more energy, try adding to casseroles.

Seeds- seeds such as sunflower and pumpkin are extremely rich in proteins and minerals and when incorporated in a diet can be an excellent source of energy. They are also a source of magnesium and iron. The polyunsaturated fats they contain are of benefit for the cardiovascular system and help the blood flow to the heart and brain.

Fruit smoothies and shakes- The combination of fruit juice and milk is jammed packed with energy, both the vitamins and calcium increase the body’s energetic potential. They also taste phenomenal and are a superb alternative to your usual fizzy drinks.

Healthy Christmas Alternatives by Sam Crilly

So it's nearly Christmas, which means it's time for; family, presents, games, trashy films and food. As we all know, Christmas tends to revolve around over-indulging. But don’t worry, here are some solutions and exciting alternatives to help you with portion control and how to choose the best options.

Moderation 

Moderation is the key in keeping a healthy diet throughout your life. So here are a few tips to use at Christmas and carry all the way through to the new year and afterwards. Only put out some of the available food, so people don’t over serve themselves. Then add to this when needed. Use a smaller plate. We all like to see a full plate, so go for a smaller plate, it will trick your brain into thinking you have more. Pile your plate high with lots of fresh vegetables first; this is the most nutritious part of the meal. Clear the table as soon as everyone has finished eating rather than sitting and picking at leftovers when you’re already full.

Alternatives

Here are a few healthier decisions you can make when cooking your meal. Keep vegetables as close to raw as possible. Don’t overcook them as they are at their most nutritious when raw, use spices and herbs to flavour vegetables. Trim as much fat as possible from meat before cooking meats with lemon juice (alone or mixed with garlic and herbs.) Where possible, BBQ or grill the meat instead of roasting it, or roast it on a rack Make a fresh fruit salad and serve with natural yogurt for a healthy desert idea. Use wholegrain breads for stuffing.

Top tip
The main aim is to enjoy your family and friends and of course HAVE A MERRY CHRISTMAS. 

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Nutrition News - Healthy nails by Sam Crilly

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Nutrition News pt.2 by Sam Crilly

Nutrition News by Sam Crilly

Leni's Models will be scouting at Reading Festival THIS WEEKEND, watch out for part two tomorrow when Sam will reveal the best foods to eat for lunch, dinner and what to drink...