Tuesday Tip

Tuesday tip: Perfect Pineapple

Tuesday tip: Perfect Pineapple 🍍

Last week I talked about beating sugar cravings by increasing fruit intake (amongst other things) and an ideal fruit to have is pineapple! It’s one of my fave fruits and here’s why!

# 1 Guilt-free – it’s low calories, fat free and low in sodium with only 82 cals per serving. It’s a great sweet snack to curb those cravings

# 2 Boost immunity – pineapple contains half your daily recommended dose of vitamin C. This boosts your immune system, prevents heart disease and joint pains and helps prevent colds and flu.

# 3 Bone strength – pineapples contain 75% of the daily recommended dose of manganese, an essential mineral for developing strong bones and connective tissue. Recent studies suggest it also prevents osteoporosis in post-menopausal women, so even more reason to enjoy it.

# 4 Eye Health – pineapples help reduce the risk of macular degeneration, a disease that affects the eyes as people age. It’s a great source of beta-carotene for eye health too.

# 5 Gut health – pineapples are rich in fibre which is essential for intestinal health and linked to reduced risk of colon and bowel cancer and reduces constipation.

# 6 Respiratory health – pineapples contain enzymes called bromelain, which have strong anti-inflammatory properties. They help ease respiratory issues such as asthma, allergies and coughs. They also have mucolytic properties to break up and expel mucus.

# 7 General inflammation – those same bromelains have an anti-inflammatory effect on the rest of the body too – helping with muscle recovery and joint protection

So eat it as it is, throw it in a smoothie? Or grill it for a delicious carameliased dessert but get snacking on some pineapple this week!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Combat sugar cravings

Tuesday Tip: Combat sugar cravings 🍬

Reducing sugar has loads of health benefits: boosting the immune system, improving mood and helping reduce calorie intake. But it’s hard to cut back and beat the cravings for sweet things. So after Easter (and no doubt a lot of sugar!) I thought I’d offer tips to combat those cravings.

#1 Regular meals – have balanced meals spread throughout the day to avoid getting overly hungry and reaching for a sugar fix. Ensure meals have a combination of protein, fats and fibre to keep you satisfied.

#2 Sleep – I’ve talked before about how important sleep is. Less sleep means more hunger hormone ghrelin is produced, so you’re likely to eat more. If you’re not getting enough sleep you’re also likely to reach for a sugar high to get you through your day.

#3 Boost natural sugars – try to up your intake of fruits and sweet vegetables early in the day to combat later cravings. Try berries, applies, sweet potato, beetroot etc, but eat them rather than drink their juice. It’s the fibre in them that helps to slow sugar absorption, thereby avoiding the sugar high and subsequent crash.

#4 Boost gut bacteria – recent research shows that gut bacteria affects which foods you crave. Fermented foods like yoghurt, kefir, sauerkraut, kimchi etc actually reduce sugar cravings. They contain probiotics which supplement “good” bacteria in your gut and help them multiply.

#5 Eat Bitter foods – this is a toughie but bitterness counteracts sweet cravings. When you’re dying for something sweet if you can have something bitter instead it will reduce your craving. Things like grapefruit, rocket, radicchio, radishes and kale are good (try kale “crisps” as an easy snack option). Also after eating bitter food sweet foods taste even sweeter which means you can satisfy the craving with less sugar. So something like an apple will satisfy you when usually it wouldn’t.

Your taste buds regenerate every 3 weeks or so, so the longer you reduce your sugar intake and consume more bitter foods, the fewer sweet-craving taste buds you’ll have left making it easier in the long term.

So time to pair all that left over choc with a nice bowl of kale!

Happy Tuesday 🤗

xx