This flexitarian dish is so versatile and is perfect for beating the last of the winter blues.

Okay, so this isn’t strictly a carbonara per se, but during the cold months, why not try warming up with my delicious and creamy pumpkin “carbonara”, which is completely adaptable as a flexitarian meal, the new term for those adopting a part vegetarian lifestyle. This means my recipe is suitable for omnivores, vegetarians and vegans with a few simple ingredient swaps. Delicious!

One year, I grew a couple of giant pumpkins so we could carve them for Hallowe’en. The trouble was, they were so big that, even after making a jumbo pumpkin risotto to feed a small army with the carved eyes, teeth and a hole for the candles, we still had the remains of the displayed pumpkins. Not one to waste food, I took the carcasses home and battled with them, preparing them for the freezer for later use. I wasn’t sure how I was going to use up several kilos of pumpkin, but I remembered back to my childhood when I would make my ‘posh’ spaghetti hoops by combining freshly cooked spaghetti with a tin of cream of tomato soup. So why wouldn’t it work with pumpkin?

I worked on the theory that I would need a really thick pumpkin soup to stir the pasta into. When my first version of this dish finally pulled together, it was so satisfying, and notably, it was what I refer to as a flexitarian dish: something I can easily adapt for my vegetarian and vegan friends. And seeing as we were just talking about reducing meat intake in last months blog, I thought, why not share one of my recipes with you.

Recipe:

• 2tbs vegetable oil
• 1 medium white onion, finely dices
• 1 clove garlic, crushed or finely chopped
• 800g butternut squash or edible pumpkin, skin removed and cut into 1cm cubes
• 2tsp vegetable stock
• 400ml water
• 20g butter
• 1 packet of fresh sage (approx 20g), roughly chopped
• 1 slice of good quality bread (I have used Pain de Campagne, but ciabatta or sourdough would work well), crusts removed and finely diced
• 300g wholewheat or gluten-free spaghetti
• Parmesan to serve

1. In a large pan, heat the oil and gently fry the onion till translucent (around 5 minutes). Add the garlic and butternut squash and cook for a further 5 minutes till slightly soft. Add the vegetable stock and water, bring to the boil and allow to simmer with a lid on for 15-20 minutes, stirring occasionally.
2. In the meantime, heat a large pan of water and salt generously. Cook the pasta for 2 minutes less than the packet instructions. Reserve a cup of cooking water for later.
3. Once the squash mixture is soft, blend with a hand blender till smooth and silky. Season with salt and pepper to taste.
4. In a separate frying pan, add the butter, bread and sage and gently fry for 2 minutes till the croutons become golden brown and crisp.
5. Combine the cooked pasta with the squash puree and let it down with the reserved cooking water if required and cook over a low heat for a further 2 minutes. The sauce should stick to the pasta and coat it evenly. Add more reserved pasta water if required.
6. Serve the pasta in individual bowls and scatter with the sage croutons and grated parmesan.

Flexitarian Options

Satisfy meat eaters with the substitution of 100g smoked pancetta instead of the bread and butter, which is a delicious pairing with sage. Fry as before with the sage, but allow the natural fat to render from the pancetta rather than adding any extra oil.

Make this dish vegan by using a vegan friendly vegetable stock, use olive oil instead of butter and using a vegan parmesan-style substitute as a garnish at the end.

Make this dish suitable for a gluten free diet by substituting the pasta for a gluten free pasta, and choose a gluten free bread to make the crispy croutons.

The post My Fabulous Flexitarian Recipe appeared first on Neals Yard Holidays Blog.

Do I need to detox from alcohol?

As I sit here and write this, off the back of three independent Christmas parties in a row, all influenced by alcohol, I wonder how bad this is for my liver, and we haven’t even met the main event yet! I often think back to my youth, when drinking large volumes of drink was “normal”. In those good old days we would quote “the liver regenerates”, which is in part true, but like anything, it can only take so much. So, since Christmas, New Year and anything in the same vicinity generally involves a tipple or two, could January be the booze detox month?

The revised number of units of alcohol is now 14 for both men and women. A unit is 10ml or 8g of pure alcohol, so it varies from drink to drink. Half a pint of beer and a single 25ml shot counts as 1 unit, while a small 125ml glass of standard strength wine and a standard pub shot (35ml) already counts as 1.5 units. Binge drinking, where you consume more than 4 units in one sitting, is bad for your health. You shouldn’t save all your units to consume on one night.

Drinking too much can lead to long-term health conditions, such as cancers, stroke, brain damage, high blood pressure as well as obesity and liver disease, while the short term effects can lead to loss of sleep as alcohol can disrupt your sleep cycle. According to the NHS, most people who have alcohol-related health problems aren’t alcoholics. They’re simply people who have regularly drunk more than the recommended levels for some years. Regularly drinking above recommended daily limits risks damaging your health. If you have drunk too much you should detox from alcohol for 48 hours to give your body a chance to recover.

Alcohol is high in calories. 1 gram of alcohol is equivalent to 7kcal (fat is 9kcal and carbohydrate is 4kcal). A unit of alcohol contains 56kcal, but add that to the other ingredients in the drink, or the juice or cream you mix it with and it’s easy to consume your day’s calorie requirements in just drinks. Added to the fact that alcohol is an appetite stimulant, we may find ourselves eating more at the dinner table, eating late into the night, or even over eating the following day.

Alcohol is also a diuretic, meaning you can become dehydrated if you only drink alcoholic beverages. Try to alternate alcoholic drinks with water or a (unsweetened) soft drink to avoid dehydration, and reduce the risk of a severe hangover.

If you are looking to reduce your intake of alcohol, have a go at a few of the following tips:

• Set a limit of how many drinks you are going to have before the night out
• Make sure you eat before you go out. Aim for something healthy and filling, such a soup, a sandwich or a vegetable smoothie
• Don’t drink an alcoholic drink if you are thirsty – drink water
• Try to avoid salty snacks – these will only make you thirstier and those drinks go down faster
• Look for drinks with less %ABV (alcohol by volume) in them, or make drinks lower by turning them into a spritzer with soda water
• Drink slowly and enjoy it
• Don’t top up your glass before it’s empty – you can easily loose track of how much you have drunk
• Choose a smaller measurement, such as a half pint, a small glass of wine or a single measure of spirit

If you have drunk too much over the festive season, how about signing up as a Dryathlete for Cancer Research UK and join the 1 in 6 people taking on the challenge of ‘one month of no alcohol’ and see what you can achieve.

For more information about alcohol, units and health visit drinkaware.co.uk or speak with a health professional.

Cheers (with my glass of water and lemon) and wishing you Happy Festivities!

The post Detoxing from Alcohol appeared first on Neals Yard Holidays Blog.

Is it possible to have a healthy Christmas?

With the UK ranked as the second highest consumer of calories over Christmas dinner (pipped to the post only by 2 calories by the USA), it’s pretty easy to see why we don’t have healthy Christmas habits. But is there a way to stay on track during the feasting… I mean festive season? 

The UK is estimated to consume a whopping 3289 calories over Christmas dinner alone, the highest in Europe, almost double than of Lithuania (1885 kcal) and the Czech Republic (1940 kcal). Coupled together with the many Christmas parties in the lead up, the string of sedentary days of leisurely dining followed by the boozy New Year’s party, it’s no wonder why we can gain up to 5 pounds over the festive season.  So let’s talk tactics: here are my 12 days of Christmas tips for avoiding those extra sneaky pounds, and how to stay on track for a healthy Christmas.

Get enough sleep

We often burn the candle at both ends during the wind up to the big day, meaning we are more susceptible to colds and flus. Previous studies have shown that getting 8 hours or more sleep per night can reduce your risk of cold and flu viruses, so be sure to catch your 40 winks every night.

Eat breakfast

While I’m not suggesting croissants and full fat lattes are the way to go, having a healthy balanced breakfast can help you keep going during the day. Try to incorporate some healthy protein such as scrambled eggs or smoked salmon alongside complex carbohydrates to help keep you fuller for longer.

Avoid grazing

Attempt to avoid eating unplanned snacks during the day. Try making a rule such as only eating when sitting down. This can help you reduce mindless eating while chatting with colleagues, or cut down on high calorie canapés at parties.

Stay hydrated

Thirst can often be mistaken for hunger, meaning we can reach for the biscuits instead of the water bottle. Remember to drink at least 1.6 litres of water each day, so keep a bottle on you, or a glass at your desk so you can monitor how much fluid you are drinking.

Stay active

Try to be physically active, and earn your treats. All too often we sit on our bottoms for the majority of the Christmas period. Why not try taking a festive walk, or hit the gym while it’s empty at this time of the year.

Alco-no

Alcohol is high in calories, so it’s easy to blow your daily energy intake with a few Christmas drinks. Try adding ice to your drink to reduce the calories, or ask for a spritzer which is often lower in calories.

Buffet manners

Be selective at the buffet table. It is all too easy to start at one end of the buffet table and get to the other with a full plate and a cheeky sausage roll already in your mouth. So in preparation, scan the spread before you select. This way you can be sure to make healthier choices as you go along.

Eat your greens

Sometimes it’s hard to resist the roast potatoes and other festive fatty carbohydrate. So try to fill at least a third of your plate with vegetables, and swap roast potatoes for parsnips or even sweet potatoes. Or avoid roasting your tatties in unhealthy fats like goose fat, instead try healthy fats like rapeseed oil which is higher in mono- and polyunsaturated fats.

Pass the cream

Pudding such as Christmas Pudding are relatively high in fruit and low in fat. Help keep it this way by avoiding pouring cream or full fat custard. Instead serve it with low fat custard or yoghurt.

Clear the table

With family and friends over for dinners, it is easy to sit at the table all night picking at the uneaten food. Help your waistline by removing temptation out of harms way and putting the food away once everyone is finished, or move the conversation to a different room.

Treats should be treats

It’s easy to accidentally eat a whole tub of festive chocolates in one sitting. Resist the urge by providing a small handful while hiding the rest out the way – out of sight out of mind.

Only stuff the turkey

On Christmas day, only the turkey should be stuffed. It takes 20 minutes for our body to tell our brain that we’ve had enough food, so sit back and relax before heading for seconds, and enjoy a more healthy Christmas.

But most of all don’t worry if you over indulge over the holidays. Apply the principal of 80:20, where you only have to be good 80% of the time, with the remain 20% as treats. We can get back on the healthy wagon come 2017.

Wishing everyone a very happy and healthy Christmas!

The post Have yourself a healthy little Christmas appeared first on Neals Yard Holidays Blog.

Iron is a mineral which is required for the production of haemoglobin in the body, essential for carrying oxygen to the cells in our body. Without adequate levels, you may feel tired, look pale and be irritable. Severe deficiency can lead to iron deficient anaemia, but this can be resolved with a good diet or in extreme cases, iron supplementation.

The reference nutrient intake for woman aged 11-50, including pregnant women, is 14.8mg iron per day, while men, and women over 50 years, need around 8.7mg per day. Making sure you get enough from your diet will help prevent iron-deficiency anaemia, however, too much (over 20mg) can cause side effects such as constipation, nausea, vomiting or stomach pain.

You should be able to get enough iron from your diet. The source however, is important in terms of bioavailability, or how much of the mineral can be absorbed by your body.

There are two types or dietary iron, haem and non-haem. This is reference to haemoglobin, or red blood cells. Haem iron found in animal products is easily absorbed by our body. Non-haem iron is found in plant foods, but the body finds it harder to absorb in comparison to the haem version; taking vitamin C with plant sources of iron can increase our body’s ability to absorb it. Vegetable and fruits are naturally high in vitamin C, and can also contain iron, e.g. watercress. Additionally, watch out for food and drinks that contain high levels of tannins e.g. tea and coffee, or phytates and oxylates e.g. spinach (sorry Popeye) and milk chocolate, which can inhibit the absorption of the mineral. Dairy products such as milk, cheese and yoghurt can also interfere with absorption as the casein and certain forms of calcium can inhibit iron absorption. A varied and balanced diet should provide enough nutrition to balance any loss of absorption.

Sources of haem iron include:

• Liver
• Meat e.g. beef and lamb
• Seafood e.g. mussels and oysters

Non-heam sources

Sources of non-haem iron include:

• Beans and lentils
• Nuts and seeds e.g. sunflower and pumpkin seeds
• Dried fruit e.g apricots and figs
• Wholegrains e.g. brown rice and wholemeal bread
• Most dark green leafy vegetables e.g. watercress (raw), kale and beet greens (lightly cooked)

The month of October see the likes of kale, mussels, oysters and cabbage come into season, so why not take inspiration of these delicious nutrient rich vegetable and seafood available on the BBC Food website.

So while the debatable story goes that Popeye was popping cans of spinach for strength based on a misplaced decimal, there are certainly many other, and better ways to get iron in your diet.

If you do take supplements that contain iron, don’t take too much as it could be harmful – anything less than 17mg a day is unlikely to cause harm. However, speak to your GP or dietitian for more advice.

The post Iron and the Irony of Popeye appeared first on Neals Yard Holidays Blog.

The popularity of intermittent fasting has grown over the past few years, catapulted into fame by the Horizon program first aired in 2012. The revelation of what we eat, and when we eat it may determine life expectancy. Traditionally, fasting diets have thought to increase life expectancy and reduce age related diseases, but the impact of weight loss has meant these types of diets are becoming more popular. So what are the types of fasting diets?

Alternate Day Fasting

Exactly as it says on the tin, fasting on every other day with a caloric restriction of between 500 and 600 kcal per day, roughly equating to a 75% energy deficit, followed by what you would normally eat on the next day. Research shows that on feed days, where there are no calorie restrictions, people do not overcompensate for the reduced energy intake on the fast days.

5:2 Diet

This is a very popular diet, comprising of 5 ‘feed’ days and 2 ‘fast’ days. The fast days can be consecutive days, ie a 48 hour fast, or more popularly any 2 non-consecutive days. There is no evidence to show either way of fasting is better than the other.

Is intermittent fasting suitable for everyone?

No. People who are underweight, under the age of 18, have diabetes, are pregnant or breast feeding or have underlying medical conditions should not use fasting as a method of weight loss. Individuals who are at a healthy weight may still benefit from fasting, but there is less research into these benefits so far. If you are unsure speak with your GP first.

Will intermittent fasting help me lose weight?

Unsurprisingly, intermittent fasting, either twice a week or every other day, usually results in weight loss. With a calorie intake of around 25% on a fast day, it is unlikely that you will eat 175% of your calorie allowance on the feed day provided you do not binge. Therefore there is a negative intake of energy consumed, which should result in weight loss.

Are there any side effects?

Generally the most common side effect people feel is extreme hunger on fast days, particularly when you start this diet. Additionally, you may have side effects such as tiredness and lack of energy, headaches or constipation.

And eating out can be a tough problem considering the restriction on food intake, so here are some high street food chains which have fast day food options.

But are there any other health benefits?

Research shows that calorie restriction and intermittent fasting can be beneficial for healthy ageing of the brain. The theory behind this is that reduced caloric intake can prolong the lifespan of the nervous system through metabolic and cellular pathways. Strictly speaking, it can help to reduce cell stress and help protect against genetic and environmental factors, but most studies have been conducted in animal and insect models, rather than in humans.

A second report, which looked at several clinical trial outcomes identified a small number of studies which showed a reduced prevalence of coronary heart disease or diabetes diagnosis in humans. However, there are few human studies to date, and further research is needed to confirm any metabolic effects of fasting.

So, in summary, the 5:2 diet and alternate day fasting can both be used for weight loss, and is down to personal choice. There is no evidence to show how you split the calories over the day has any impact on weight loss – choose the way that works best for you. Individuals should eat healthily on non-fasting days, and not worry about exact calories, but try to aim for foods that are high in protein and fibre to help you feel full. As people tend not to compensate completely for calorie deficit on non-fast days, this results in a net loss of calories, which translates to weight loss.

The BBC Food Collections and the 2 Day Diet both have several intermittent dieting restricted recipe ideas available.

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What’s required for our body to absorb Calcium? And what’s the link with Vitamin D?

Getting enough calcium in the diet is important for healthy bones and teeth, as well as helping regulate blood pressure, nerve function and muscle contraction. Too little calcium in the diet can lead to osteoporosis in later life, a chronic disease leading to weakening of the bones, resulting in bone fracture. Worldwide it is estimated that 1 in 3 women aged over 50 will experience osteoporotic fractures, while 1 in 5 men will be affected.

Adults need an estimated 700mg of calcium per day to help maintain the skeleton. This translates to one glass of milk (250mg), two sardines (91mg) and 100g of calcium set tofu (350mg) per day. The most recent National Diet and Nutrition Survey, which looks at dietary intakes of the UK population, showed that most adults were hitting the 700mg nutrient target. If you have coeliac disease, osteoporosis, are breastfeeding, or post-menopause you may need up to 1000mg or 1500mg. The British Dietetic Association have a useful tool for assessing how much calcium you get in your diet as well as tips and tricks to improve dietary intakes.

Dairy products are the most common food sources for dietary calcium requirements. The bioavailability in milk is 30-35%, which appears to be low. Relatively speaking, that is much higher in comparison to spinach, where only around 5% of calcium can be absorbed. This is due to some plants like spinach containing inhibitory substances such as oxalates and phytates, which compete with uptake, meaning you would need to consume eight times the amount of spinach compared to milk to achieve that same uptake of calcium.

Fish like sardines, pilchard, white bait are highest on the list with up to 400mg of calcium per 100g of fish, if you eat the bones, providing a higher content than milk. For people with lactose intolerance or dietary restrictions there are other good sources of calcium, for example green leafy vegetables (e.g kale, spring green, parsley), almonds, sesame seeds, and soya protein (firm tofu). It is always advised to have a wide variety of sources for our dietary intake. Further sources of this vital mineral can be found at the National Osteoporosis Society.

Dietary sources of calcium

It is also important to point out that Vitamin D is required for the absorption of calcium, as well as aiding maintenance of bone health. See our recent blog on Vitamin D and the new government regulations due to latest research.

Combining dietary intakes of calcium with weight bearing exercise can also improve bone density, helping keep osteoporosis at bay. Weight bearing exercises include walking, running, boxing and high impact aerobics, and all help prevent bone loss by stimulating bone-strengthening processes.

If you are concerned about not achieving the right intake, speak to your GP or local pharmacist about supplementation.

The post What is the best source of calcium? appeared first on Neals Yard Holidays Blog.

New proposed vitamin D requirements were introduced in the UK in 2016. How does this affect you?

Until 2016 there were no UK recommendations for vitamin D as it was assumed individuals will make enough from skin exposure to the sun during summer.
Vitamin D3 in particular is essential for bone health, with low levels linked to osteomalacia, the adult form of rickets where bones become soft and painful. This vitamin has also shown beneficial roles in other health outcomes, including reducing the risk of cancer, cardiovascular disease and autoimmune diseases. It is estimated that 1 in 5 adults in the UK could be at risk of low vitamin D status.

In the UK we can only make vitamin D from skin exposure to sunlight between April and September, i.e. spring and summer months. Exposing our hands and face to sunlight for 15-20 minutes a day should be adequate. However, sunscreen with an SPF of 15 is estimated to block up to 93% to UVB rays, preventing the synthesis of this precious vitamin in the skin. During winter months in the UK, the sun doesn’t have enough UVB radiation for us to make vitamin D. Therefore, our body uses stores of this vitamin over the winter, which may need topping up.

The main source of vitamin D is skin exposure to sunlight

But what are the new vitamin D recommendations?

Since 2016 the proposed vitamin D intakes for UK individuals aged 4 years and over is set at 10 micrograms (mcg) per day. We should still get most of this vitamin from sunlight on our skin, but there are a small number of foods which are a good source. These include:

Oily fish e.g. salmon, mackerel and sardines (5-10mcg/100g)

Egg yolks (5mcg/100g)

And fortified foods like:

Fortified fat spreads e.g. margarine (5-10mcg/100g)

Fortified breakfast cereals (2.8-5mcg/100g)

Milk alternatives and powdered milks (0.75-1.5mcg/100ml)

As you can see, it is difficult to achieve the recommended intake from natural dietary sources alone, especially if you have dietary requirements e.g. vegetarian or vegan, so supplementation can be a useful way to reach this target. It is advised not to take more than 25mcg a day. There is no risk of your body making too much vitamin D from sun exposure, but always cover up or protect your skin before you start turning red or burn!

Speak to your GP or pharmacist if you are unsure of what supplement to take.

For more information about vitamin D visit The British Dietetic Association

For more information on how to stay safe in the sun visit Cancer Research UK. See also our blog on skin cancer awareness.

Since publishing this article the UK government has released it’s new advice on Vitamin D, and BBC news writes Vitamin D supplements ‘advised for everyone’.

The post Vitamin D – In the spotlight appeared first on Neals Yard Holidays Blog.

From the key signs of work-related stress to advice on how to beat it, it seems awareness of one of the gremlins of modern life is swelling. Not just in the media, but in the business world too. Tips for less stress in demand.

But stress isn’t necessarily the product of a poor life-work balance. It can also result from emotional trauma, financial worries, pre-exam jitters, and a myriad other factors. The fact that National Stress Awareness Day is still here – this week marked its 16^th anniversary – suggests we still have a thing or two to learn about stress and how to beat it.

One thing we do know is that no one is immune to the claws of stress. So just how can you fend them off, should they strike? As ever, talking to your doctor is a good start if you’re at all worried. In the meantime, we’ve been scouting out practical tips for less stress that can help you be yourself again.

Get in the driving seat

According to Cary Cooper, Professor of organisational psychology and health at Manchester Business School, sensing loss of control is a major catalyst for stress. In turn, doing nothing about stress makes matters even worse. His tips for less stress? Don’t hide. Take control and remember that you definitely can do something about stress.

Make time for you

Escape at home or away – whatever rocks your boat, just do it. If you’ve been working too hard or are drained emotionally, make sure you take the time to recharge. Unplug the computer, put the phone on flight mode, and fly – to Cyprus, the bath tub, anywhere.

Get plenty of exercise

Staying physically active is frequently among the top tips for less stress. Exercise won’t get rid of stress completely, but it can put you in a positive frame of mind that can help you achieve just that. Stress-relief yoga might be a good start, but virtually any kind of wholesome physical activity goes.

Talk it out

Probably one of most important tips for less stress anyone can give. ‘Call a friend’ isn’t just an option on Who wants to be a millionaire. There’s no need to do it all on your own, so tap into the support network around you – from family and friends to counsellors and life coaches who can support you through a difficult time.

Practise mindfulness

Like physical exercise, the buzzword of the moment is no magic wand for disappearing stress. But simple exercises to help you reconnect with the here and now offer yet another way to control the impact of external pressures and other worries on your mental and physical wellbeing.

Tried all of these tips for less stress already? Plenty more advice and tips are available on the NHS’s dedicated stress-busting web page.

The post Overwhelmed? Here are 5 tips for less stress appeared first on Neals Yard Holidays Blog.

Health and Wellbeing – and holidays with summer offers

Recent surveys from the Office of National Statistics (ONS) revealed that the number of people from the UK going abroad each year is increasing, while the number of people satisfied with their health is decreasing. Here at Neal’s Yard Holidays, we have the solution. What better way to improve health and wellbeing and satisfy the desire for a holiday abroad than a yoga or wellbeing retreat?

We have the perfect summer offer of up to 50% off full-board accommodation at the West Coast Ayurveda Resort in Sri Lanka for stays between 24 April and 7 November. So if you’re looking to improve your health and wellbeing while enjoying a fantastic relaxing holiday abroad, then this is it. Yoga is optional.

In fact, all our health and wellbeing holidays are suited to individuals looking to relax and unwind, detox and cleanse, which in turn will help you be more satisfied with your health. Our retreats offer a number of holistic therapies, yoga, Pilates, and outdoor activities so you can make the most of your holiday.

Some of our other summer offers include a free 30-minute massage at this detox yoga retreat in Mallorca, Spain where you can enjoy hatha yoga, meditation and use of the spa and holistic therapies.

So if you’re looking to improve your health or simply relax and rejuvenate, we have some of the best holidays abroad for just that, so you can combine a great trip abroad with a boost to your health and wellbeing.

We’re certain that if more people went on yoga retreats, the ONS would find the number of people satisfied with their health and wellbeing increasing.

To receive up-to-date information and offers sign up to our monthly enewsletter.

The post Improve Health and Wellbeing and Enjoy a Holiday Too appeared first on Neals Yard Holidays Blog.