Super Boost Salad

January 21, 2014January 21, 2014Leave a comment

I love this recipe because it is a simple list of ingredients that you can get in your local supermarket. It is ready in minutes………. just chop everything up and toss in to a bowl. I tend to roast the pumpkin and sunflower seeds as I much prefer the flavour and texture to raw (just grill for a few minutes until they start to turn brown). The zingy ginger dressing is delicious. I ~~cheat~~ make a sensible short cut by using ginger in a tube.

The intense colour of the red cabbage gives away it’s superb antioxidants, the humble carrot contains a fascinating combination of phytonutrients, carotenoids, anthocyanins and are a very good source of biotin, vitamin K, potassium, vitamin B6, and vitamin C. Apples are full of polyphenols, fibre and vitamin C. Seeds, a fabulous combo of healthy fats, fibre and protein. Ginger has anti inflammatory properties. The amazing medley of nutrients in this recipe truly make it a super food.

If you feel sleepy and lethargic after your usual lunch of a bagel, sandwich or jacket potato, try a big bowl of this instead! Add some protein from fish or chicken, and this can help you to feel full up, bright and alert for the rest of the afternoon. If you are very active or are an athlete in training, add some wholegrain rice or quinoa to boost the healthy carbs.

Make a big batch, and you’ll have enough for the next day too!

350g red cabbage grated/shredded
3 carrots grated
20g pack parsley, roughly chopped
2 Cox’s apples (or any red apple), quartered, cored and sliced
handful of radishes or 2 celery sticks, sliced
1 tbsp pumpkin seeds
2 tbsp each sunflower seeds

For the dressing

2 tsp grated root ginger
1 tsp clear honey
2 tbsp lemon juice
4 tbsp light olive oil

New Year’s Day Turkey Dinner – 5 tips on what NOT to do!

January 2, 2014January 2, 20142 Comments

It’s a tradition in the Danaher family to have another Christmas Dinner on New Year Day.

Christmas Day – Conor, Evie, cousin Tilly, Beth and cousin Toby

Having spent a lovely Christmas up at Dec’s parents’ in Cricklewood in North London, I volunteered my services to provide the New Year offerings. I’ve never done the turkey dinner before, but thought ‘how hard can it be?’. It’s just a big chicken.

Dec left for rugby training and coaching duties at 7.30am on New Years Day, with an ETA for returning home at approximately 6pm. Impeccable timing as usual (insert raised eyebrow emoticon here).

As I was saying “How hard can it be?”. With the three children to keep an eye on, I wanted to keep it straight forward, so I was offering one choice only at each course (my mother in law puts me to shame with at least 4 options for the starter and pudding, and three choices of gravy).

The menu

Starter: Homemade Tomato Soup & Wheaten Bread

Wee Man Chef, fashioning vintage London Irish Hat

Wee Man Chef stirring the soup, fashioning vintage London Irish hat

Main course: Turkey, stuffing, carrots, broccoli, roast potatoes, gravy

A surprisingly fabulous combination

Pudding: Christmas Crumble homemade (berry, apple and cinnamon), custard and ice cream

Booze: wine, Magners, Gin and Pepsi Max Cherry (forgot to buy the tonic)

With a cheat sheet of timings to ensure everything went tickety boo, what could possibly go wrong?

Top 5 things not to do when cooking the turkey dinner:

When in the presence of toddler, check oven temperature regularly: Wee Man aka Conor, 19 months old, has a radar for locating and messing with all things he shouldn’t. This includes oven knobs. So two hours in to the cooking time I discover he’s wacked the temperature up a significant number of degrees. On a positive note, better too hot than too cold. Cremated better than food poisoning.
Remove tiny plastic bag from the turkey innards (of whatever that stuff is in it), before putting turkey in oven for 3.5 hours: I did remove some ‘stuff’ from inside the turkey (as per instructions) before cooking, however, upon carving Dec discovered an extra little plastic bag. In my defence, it was hidden right up at the closed end so was easy to miss. In a ‘glass half full’ way, we made the assumption that Sainsbury’s took in to account idiots like me and made sure they use heat proof bags (it was intact and not melted). Luckily, this minor drama unfolded in the kitchen and was not witnessed by the awaiting guests.
Monica checking for tiny plastic bags
Remove spongy sheets from under the turkey before plopping in to the baking tray. I discovered these while discarding the carcass at 10pm. I had NO IDEA they were there (there was no mention of them in the instructions).
Check that the foil is fully covering the turkey. An hour before completed cooking time, the instructions told me to remove the
I did a Ross on the turkey

foil to allow for browning. Unfortunately, the fan oven had blown the foil off half the turkey. So we had one anaemic side and the other half with an oompa loompa tan. Not to worry, I just covered the brown half for the final hour to let the other side catch up.
Don’t forget the cranberry sauce – when Beth (6) announced that her dinner “was a bit plain”, it reminded me that we had made a special trip to the shops in the torrential rain for this essential turkey condiment (and for Uncle Tim’s Magners).

The results:

All in all, everyone was terribly gracious and polite regarding their New Year’s Day meal (bar Beth ‘a bit plain’ Danaher). So far, there have been no reports of food poisoning. Rest assured, in future I shall be taking on board the above tips for what not to do. Next year we’re off to my folks in Bangor, N. Ireland, for the first Christmas there in 7 years! My final top turkey tip for 2014 is for my Mum…….perhaps I should take responsibility for the drinks and leave the festive food to the seasoned experts. Gin and Pepsi Max Cherry anyone? Yehaaaaaaaaaaaaa*!

*always drink responsibly

Dinner is served! Granny and Grandad are hiding behind Tim and Tamara

Turkey – post tanning drama, pre discovery of added extras

2013 – the year of chronic sleep deprivation

January 1, 2014January 1, 2014Leave a comment

So following a month long sabbatical from blogging, I’m hoping to get back on the wagon!

I took a bit of a break because four months of getting up at 5am to write blogs and do client admin everyday (including holidays, weekends etc), took it’s toll and I was getting burnt out. Existing on 5 hours of broken sleep is doable over the short term, but chronic sleep deprivation was not compatible with looking after 3 children, a husband, shopping, cooking, cleaning and trying to build a business! Husband Dec works long hours (today, New Year’s Day when most have the day off, he’s leaving at 7am and home 7/8pm…..ish) so I’m on my own with the kids pretty much all the time. I’m not complaining, just telling it how it is.

Chronic sleep deprivation was making me tired and a bit (!) cranky with the kids, leading to a vicious circle of them and me being grumpy and stressed. Getting three children out the door to school on a cold winter morning with packed lunches, school bags, coats, hats, gloves, scooters and to the gates ON TIME with no tears on the way is a major achievement!

I was also becoming dependant on coffee fixes. I LOVE coffee, but was having up to 5 cups most days. I don’t think coffee is a bad thing as it does have health benefits. However, for me 5 cups a day didn’t feel right (although could be considered within recommended limits). ‘Needing’ the coffee fix was probably purely psychological……..I was telling myself that it would get me through, and that coffee was good for me. If I had stopped and asked if I really wanted it in the physical sense the answer was ‘no’. Although I love the taste, it made me feel a bit bleurgh and with a dull headache.

The Nutrition Business

From the business perspective, tiredness meant I was losing sight of where I was going. My original plan about this time last year was to stay broad with the types of patients I would advise and to see where the road took me. I have 12 years experience of working with both children and adults in most dietetic specialities within the NHS. But the chronic tiredness meant a fuzzy head and I couldn’t see the woods for the trees. Any business advisor will tell you that you need to focus on your niche. Over the last month, with 7 hours sleep under my belt each day, the fog has cleared and I have been able to identify that my speciality is becoming digestive health. About 70% of my clients contact me for help with gut problems, usually a diagnosis of Irritable Bowel Syndrome.

A recent development in treatment of IBS is the low FODMAP diet. It sounds gimmicky, but I can assure you it is not another fad diet. One in 5 people suffer, and the scientific evidence is proving that it is extremely successful for 75% of people. Results are fast (symptoms can be resolved with in a few days) and although it doesn’t cure IBS, the change to people’s lives is wonderful to see. Professionally, helping people with IBS using this method is truly the most rewarding thing I have done.

My plan for 2014 is to set up a dedicated private IBS Clinic in Kingston where I can devote my time to helping people with IBS. Skype appointments are also a definite possibility too giving access to consultations for people unable to travel to KIngston. Currently there are very few NHS dietitians experienced in the low FODMAP diet (it is quite a complicated to start with) and waiting lists are long. The big hurdle is letting people know about the clinic and the effectiveness of the treatment. Advertising, marketing and publicising my service is very new to me. As a dietitian working in the NHS it is not something I had to think about! I’m working with Sue at B1 Creative who is helping me with the marketing side of things…..firstly a nice poster to put up in GP surgeries, libraries and anywhere else that will oblige!

Today, New Year’s Day, we’re having Dec’s family this evening for a turkey dinner. It’s a Danaher family tradition to have a repeat of Christmas Day, minus the presents. Wish me luck……..I’ve never done the turkey before. Here’s the menu:

Tomato Soup with wheaten bread
It all got a bit much for Sarah while cooking the turkey
Turkey, stuffing, roast potatoes, carrots, broccoli, gravy
Christmas Crumble with vanilla ice cream and custard

How hard can it be?! If I’m not losing the plot, I’ll post some pictures of the preparation. Wish me luck!

6 tips for portion control

December 9, 2013August 12, 2014Leave a comment

I have written a lot about the types of foods to include for improving health and well being, but if you are watching your weight, how much you eat can be just as important as what you eat. Even if you have eat the healthiest foods ever, over do portion sizes, and you may see this in an inability to lose weight, and even weight gain. Below is a diagram of ideal proportions, but this could be a tiny or a massive plate!

Ideal proportions, but how much is a ‘portion’?

So what does a portion actually look like?

Fish or meat: size of the palm of your hand, or about 5-6 meatballs

pasta, rice, potato: a clenched fist

bread: one slice

cheese: a small matchbox

vegetables: about a cup

nuts: a small handful, or about 8 almonds

Some foods come ready prepared in their portion size eg. 2 eggs, a banana, an apple, or 2 satsumas

6 tips for portion control:

Don’t cook more than you need of carbohydrate and protein foods. Even if you have been controlled with your first portion, if there are leftovers, you will be tempted by seconds. By all means, cook extra vegetables. If you are still hungry, have more veg!
Cook lots of veg!
Use whole grain carbohydrates eg. brown rice, oats, whole meal pasta – these are higher in fibre which should help you to feel full up for longer, so you will feel more satisfied with a smaller portion. They also keep your blood sugar levels steady, so a) preventing cravings for sugary snacks later on, and b) blunting insulin release (insulin promotes fat storage).
Make sure that you have a portion of protein with each meal eg. tuna, chicken, salmon, beef, eggs, lentils – protein induces a feeling of fullness, so making you less likely to feel the need to snack later on. Your body also uses up more energy processing protein foods.
Protein with each meal
Use a smaller plate – this will make the amount of food you are having appear to be more
Don’t eat straight out of a carton or packet – this makes it almost impossible to keep to one portion. Take a handful of nuts from a bag and then put the bag out of sight.
Focus on what you are eating – try not to eat in front of your computer or television. This can result in you unconsciously eating more than you intend to.

For those without weight worries, or with high calorie needs, you can stick to the same principles of proportions (1/4 carbs, 1/4 protein, 1/2 veg) but in larger portions sizes…..

For high calorie needs, bigger portions.

10 Meals for Kids

December 3, 2013April 23, 2016Leave a comment

You know how it goes, in the morning you think to yourself, “What will I give them for their tea tonight”, but ignore the situation because you’ve all day to come up with some inspiration. Before you know it, it’s 2 o’clock, the school run is in an hour, and you’ve got to get to the shops before you pick them up.

So I’m darting through Sainsbury’s mentally checking off the daily things we need……milk, fruit, veg, oats, bread etc. But what for dinner?? If I was a proper mother I would have a meal plan for the week, and order everything on line for a scheduled home delivery. It think that’s what a successful mum does? I KNOW that I should, but I just can. not. do. it.

What you feed your family doesn’t have to be exotic or exciting. I think that we convince ourselves that to be a good parent, we’ve got to produce amazing meals ‘designed’ by celebrity chefs.

You know what? I don’t have the time or the energy to play ‘hunt the ingredient’ from the local Thai supermarket, and certainly don’t have the funds to make Wholefoods my local. Chia seeds are all very well, but excruciatingly expensive (£20/kg), and wholegrain rice is almost as nutritious (£1/kg). The scientific evidence shows, that what you feed your children has a fundamental effect on their development and health. However, I can achieve this from my local supermarket, with a shopping list that I won’t have to remortgage the house for.

As long as you use the basic equation of carbohydrate, protein and veg for a meal, you can’t go far wrong. If you can tick the boxes for wholegrain carbs, calcium, iron and omega 3s you’re doing a stirling job.

Here’s my list of the meals that I give my children (9, 6 and 3). All three of them have their own quirks and ‘challenges’ when it comes to mealtimes and food preferences. I pretty much ignore them, the less drama the better (that’s a whole other post!)

Carbohydrates: Pasta, rice, potatoes, fajita wraps, bread

Protein: chicken, beef mince, cheese, eggs, fish fingers, sausages, lentils, baked beans, turkey

Veg: carrots, peppers, onions, peas, broccoli, baked beans. I also use my basic tomato sauce/soup recipe about 3 times a week for bolognaise, in shepherds pie and with meatballs.

meatballs & pasta
spaghetti bolognaise
Meatballs
shepherd’s pie
fish fingers, mash potato, carrots
sausages, jacket potato, baked beans
jacket potato, beans, cheese
jacket potato, tuna & sweetcorn mayo, red pepper slices
rice, broccoli, chicken (slow cooked), gravy
Pasta & sausage bake: pasta, tomato sauce, chopped up sausages
Chicken Fajitas – chicken breasts, onion, red peppers, fajita mix and wraps

Sometimes I will literally throw together anything from the basic equation of carbs, protein and veg, eg. left over rice from the fridge, a tin of baked beans and grated cheese (I was a little surprised that they ate this quite happily, they must have been VERY hungry!) If ‘incentives’ are required for making a good effort to eat the meal, stickers may be offered. If one of them claims to be full up when I know that they probably aren’t, I just say, “oh well, you’ll have no room for custard then.” That usually does the trick (that or a little dollop of tomato ketchup).

If I’m feeling like Top Mom, we’ll chat about how runner beans make you run fast, carrots help you to see in the dark, and cheese gives you strong bones and healthy teeth for the tooth fairy. And the Incredible Hulk just LOVES broccoli, don’t you know? I never make them clear their plate, I’m happy if they have made a decent effort, and aren’t messing about at the table.

Pudding is usually natural yogurt or custard with stewed apple/frozen berries, or frozen
banana whizzed up in the blender with yogurt.

I’m not saying this will work for every family and child. It is what works for me, and hopefully for them.

Game Day – food & family logistics

November 4, 2013November 4, 2013Leave a comment

For an 80 minute game of rugby, there is an awful lot of palaver that goes on before and after (also during, with all that throwing a ball around and wot not)

Yesterday’s kick off was 2pm, but from 10am until we return home at 6.30pm we are rugby, rugby, rugby. We live in Kingston (London suburban heaven/hell), so Sunday traffic to the stadium in Reading along the M3 and M4 can be horrendous. Particularly if there are roadworks, especially enraging when there is nobody actually working on them. Thousands of cones on a perfectly good road, thousands of cars, and no PEOPLE WORKING!!

Our aim is to get Dec to the game on time and in a calm state, so we always leave a lot of extra time to get there. Yesterday we left at 11am, and got to the Mad Stad at 12.15. The London Irish squad had a team meeting at 12.30, followed by their warm up on the pitch. Myself, Beth (6), Evie (4) and Conor (1), have to find entertainment for the 2 hours until kick off, so thank goodness for the Digger Club……..there is face painting (amazing!), bouncy castling, and hugs from Digger, the club mascot. Digger is an 8 foot hairy dog dressed in London Irish kit, who kids either love or are completely freaked out by. Conor is of the latter. There’s also live diddly dee music, and when I can avoid the ~~moans~~ children’s requests for food no longer, we head upstairs to the room reserved for players’ families. This is brilliant as the children are ‘confined’ and can tear about the place and eat their packed lunch with out bothering other supporters.

I’ve learnt that I should always go prepared with plenty of food and snacks for the afternoon. It’s a long day from leaving the house, to getting home at 6.30pm, so I seem to spend most of the morning on food preparation. Rather than depending on McDonalds on the way home, I made lentil & tomato sauce (the soup recipe with less stock) and added it to some pasta tubes with some cheese sprinkled on top. I’ll fire that in the microwave for two minutes for dinner when we get through the door after the game.

For Dec, match day food before a game should focus on easily digestible carbohydrate which will fuel the muscles. He starts the morning with a bowl of porridge with banana puree, milk and sugar, a few hours later it’s a bagel with peanut butter and jam, and just before we leave he has a bowl of pasta with a smidge of carbonara sauce. As the game gets closer, high fibre and high fat foods should be kept to a minimum as theses take longer to digest. White foods (pasta, bread, bagels etc.) are perfect for loading up the muscles with carbohydrate to fuel the warm up and game ahead. Here’s some more info on pre-match food

For me and the kids, food for during the game is typical packed lunch fodder.

sandwiches: wholemeal bread, tuna & sweetcorn or peanut butter & jam
bananas, apples, pears
homemade Seriously Healthy Flapjacks
yogurts (and spoons, remember the spoons!!)
mini packs of Smarties from the Trick or Treat sweetie stash

For the children, the actual rugby game is pretty dull, so they are more than happy to play with their friends and hide under the tables stuffing biscuits from the tea and coffee table in to their gobs (they think I don’t notice, but I do….Mummy sees EVERYTHING). I’m delighted if I can have a cup of coffee with Conor quietly sitting on my lap, but he’s usually intent on trying to fling himself over the seating boundary on to the concrete below. This is probably why I am not the person to ask for any sort of match analysis as I rarely get the chance to focus on the game (that’s my excuse for still being clueless).

Conor: England, Ireland or Arsenal????

We have a fair bit of waiting around after the game. A major part of the recovery process is refuelling and repairing the muscles within an hour of finishing, so the boys sit down to a good balanced meal. Here’s more info on why and how nutrition is used for recovery of the body, ready for the next week of training.

Unfortunately, we lost the game against Northampton 14-19, but it is always fab to catch up with friends and family (2 engagements, 2 pregnancies, and 1 new baby). Bob and Shauna Casey’s little man Ollie came to his first game…….will he be declaring for England or Ireland in twenty years time I wonder? Dec is having this very dilemma with our wee Conor: England, Ireland or the Mighty Arsenal????

Healthy Snacks – eat more!

October 26, 2013June 2, 20151 Comment

Research shows that people who eat healthy snacks between meals consume fewer calories overall. This may be because they prevent themselves becoming ravenously hungry, therefore are less likely to overeat. When you feel like you are starving, you are also more likely to go for the unhealthy stuff.

Choosing snacks wisely helps you to nourish your body, maintain concentration, mood & energy levels, keep your metabolic rate up, and eliminate sugar cravings. The key is to be prepared. Have the ingredients in your cupboard or fridge, and if you are out and about, whether at work, shopping or at the park, prepare before hand and bring with you! Don’t be caught out with nothing but chocolate bars, sweets and crisps to choose from at the corner shop.

Here are some top snacks. The ideal combination is some carbs, protein and healthy fats. These are also good for post workout recovery: