Category Archives: Healthy eating

The Sourdough School: Sweet Baking: Nourishing the gut & the mind Hardcover published 3 Sept. 2020

The Sourdough School: Sweet Baking: Nourishing the gut & the mind Hardcover – 3 Sept. 2020 by Vanessa Kimbell

Healthy food, the key to a positive life and at its base should be good bread. Many benefits accrue to sourdough bread. The process of preparing sourdough involves a slow fermentation process. This in turn creates a healthier and lighter dough that is easier to digest. Personally I find this to be the case.

So this process can be applied to a range of breads, tarts, biscuits and others. They can all be made with sourdough. In Vanessa Kimbell’s new book you will find many recipes that will provide for for nourishing the gut but will also improve your mood.

In Vanessa’s book, you will use a variety of flours, including chestnut, spelt and einkorn, as well as blends you can make up. There is a wide variety of options including cakes, tarts and biscuits, to doughnuts, brioche and pretzels.

It is impossible to read this book without wanting to scuttle off into the kitchen.’ Nigella Lawson

Do you want to bake:

Morello Cherry Shortbread,

Chocolate, Tangerine & Pistachio Cakes,

Carrot & Walnut Cake, Doughnuts

Mille-feuille

Chocolate, Almond & Hazelnut Spread

Sourdough Vanilla Ice Cream?

The basis for the health benefits based upon gut microbiome considerations, are expained by Vanessa when she considers the health benefits of having diversity in your diet to the amazing work of enzymes.

A fundamental connection between our food, gut microbiome and the potential impact on our mental health. New studies are unveiling links between the microorganisms in our gut and our mood and behaviour, and Vanessa is at the forefront of this research.

‘Britain’s queen of sourdough.’ – Telegraph

‘Vanessa Kimbell wants to change the bread we eat, one loaf at a time. She’s the real deal: a total inspiration.’ – Diana Henry

Just five years ago if someone said to you that they were writing a book about sourdough bread and mental health you would have thought they needed psychiatric help. Today nobody is laughing as the latest science tells us that microbes are the key link between food and the health of our mind and bodies.’ – Tim Spector, author of The Diet Myth

To buy the book, see Amazon: (we receive a small remuneration if you choose to purchase)
The Sourdough School: Sweet Baking: Nourishing the gut & the mind

The Clever Guts Diet Daily Mail Dr Michael Mosley Pull out Friday (@drmichaelmosley)

The final Clever Guts pull out with the Daily Mail by Dr Michael Mosley, on Friday looks at how we make decisions about what to eat.

A radical thought here, quite significant! Who or indeed what makes the decisions of what to eat, do we make that decision consciously or is it a subconscious process? Or is it the millions of neurons in our gut? Is it the microbes in our gut?

Dr Mosley suggests the microbes have more control and influence over us than we ever thought.

Makes one think doesn’t it! (No pun intended here).

Scary to imagine that it may not be our choice – but our microbiome?

Black Friday

So if we have not so good microbes – does that predispose us to select foods that are in fact bad for our health? If we have good microbes then we crave foods that are healthy?

So the conclusion is that by feeding out gut, healthy gut-friendly foods, we are improving our health, our physical and mental well-being – reducing weight and benefiting in many ways.

Revolutionary – worth reading the book and grasping these concepts if it helps us avoid serious illness for as long as we can.

By the way the book is a fun read and really is full of great research and clear explanations. Dr Mosley has the gift of being an excellent communicator, he is inquisitive about our health and how to improve it… a great read!

Recipes today:

  • Lazy lemon and lime baked chicken
  • Seafood risotto
  • Turkey Bolognese
  • Crab linguine
  • Cheat’s cassoulet
  • Tuna and vegetable stir-fry
  • Anti inflammatory tumeric dressing
  • Cashew dressing
  • Oil and lemon dressing
  • Lemony vinaigrette
  • Hummus dressing

The great thing is the book is now available to buy!!

A large amount of very useful advice, guides and recipes can be found in the very well-written and amusing book – see the links to read more and consider buying the book as a reference volume to keep handy.

Previous blogs:

Dr Mosley The Healthy Gut Diet @drmichaelmosley Daily Mail Thursday

The Healthy Gut Diet Dr Michael Mosley @drmichaelmosley Daily Mail Wednesday

Dr Mosley The Healthy Gut Diet @drmichaelmosley Daily Mail Tuesday

The Healthy Gut Diet Dr Michael Mosley @drmichaelmosley Daily Mail Monday

and

Michael Mosley The Clever Guts Diet: How to revolutionise your body from the inside out

To read more and purchase a copy:

Fast Exercise by Dr Michael Mosley

The Fast Diet recipe book Mimi Spencer Dr Sarah Schenker Dr Michael Mosley – recipes Mail on Sunday 28 April 2013

The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer

Thanks to Dr Mosley for a great read.. enjoyed it very much!

 

 

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Curries are a great health food  and can assist the microbiome, see the new books by Atul Kochhar and Dan Toombs for ideas on recipes, different curry powders and ingredients. Use Dr Mosleys approach to select the correct ingredients.

30 Minute Curries Atul Kochhar  

Dan Toombs The Curry Guy Recreate Over 100 of the Best British Indian Restaurant Recipes at Home  


The Healthy Gut Diet Dr Michael Mosley @drmichaelmosley Daily Mail Wednesday

From Dr. Michael Mosley, author of the clever guts diet, due to be published tomorrow 18 May 2017.

In the article in today’s Daily Mail, Wednesday’s pull-out discusses preserved foods, such as Kefir milk, certain cheeses, yoghurt, sauerkraut and kimchis. These foods are natures probiotics for the human body.

These foods assist and aid our internal microbes, those that reside in the gut and the ones we wish to nuture, the good microbes, within our Microbiome.

Fermentation produces microbes that are beneficial for us, they are a diverse set and that helps us as well.

The recipes included today are:

  • Kefir ginger ice cream
  • Kimchi pickle
  • Mushroom and kimchi omelette
  • Chicken tagine and preserved lemon
  • Preserved lemon
  • Apple cider vinaigrette
  • Creamy kefir dressing
  • Lemon chia muffins
  • Exotic tangy carrot cake
  • Red rice pudding
  • Coffee and walnut cake

How to make your own yoghurt.

Tomorrow how to help IBS.

The Healthy Gut Diet Dr Michael Mosley @drmichaelmosley Daily Mail Monday

Dr Mosley The Healthy Gut Diet @drmichaelmosley Daily Mail Tuesday

Dr Mosley The Healthy Gut Diet @drmichaelmosley Daily Mail Thursday

The Clever Guts Diet Daily Mail Dr Michael Mosley Pull out Friday (@drmichaelmosley)

Dr Mosley The Healthy Gut Diet @drmichaelmosley Daily Mail Tuesday

Previous blog: Michael Mosley The Clever Guts Diet: How to revolutionise your body from the inside out

To read more and purchase a copy:

Fast Exercise by Dr Michael Mosley

The Fast Diet recipe book Mimi Spencer Dr Sarah Schenker Dr Michael Mosley – recipes Mail on Sunday 28 April 2013

The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer

In terms of looking out for the microbiome – for Curries see the new books by Atul Kochhar and Dan Toombs for ideas on recipes and ingredients.

30 Minute Curries Atul Kochhar  

Dan Toombs The Curry Guy Recreate Over 100 of the Best British Indian Restaurant Recipes at Home  

Atul’s Curries Of The World Atul Kochhar curry recipes


Clean Eating Alice Everyday Fitness: Train smart, eat well and get the body you love

I see that Alice Liveing has a new book: Clean Eating Alice Everyday Fitness: Train smart, eat well and get the body you love Paperback – available from 18 May 2017.

Book details below, please click the image….

Alice is well known on Instagram and a Sunday Times bestselling author.

Clean Eating has been getting some press recently with some folks attacking the concept. But Alice has a healthy approach – employs common sense – she shows an deep knowledge of diet and fitness.

Everyday Fitness, is a guide to get you moving and help you achieve results. How to incorporate exercise as a daily routine.

Using clear, simple instructions topics include:

  • pre- and post-workout foods
  • maintaining motivation
  • proper warm-up routines
  • easy-to-follow HIIT workouts
  • 20 recipes for power snacks and meals that aides your training

Alice was online for a week of events check out her twitter link for new posts:

@Aliceliveing_

 


Kayla Itsines The Bikini Body 28 day healthy eating and lifestyle guide 200 recipes

Its not all about a Bikini Body as it starts with healthy eating – but fitness is the aim. Choose to be fit, healthy and feel better!

A popular book, you can see Kayla’s 28 Day healthy eating and fitness lifestyle guide on many of the stores’ bookshelves. On picking it up – it really looks good, so I have a copy now to examine and review.

An introduction to Kayla Itsines – a personal trainer and very well regarded on social media: Kayla has developed the world largest online female fitness community, lives in Adelaide (nice!!). The BBG Workout , Eating Guides and the app – Sweat with Kayla are all examples of her success.

The book: well there are quite a few books of this type on release. Each one has a contribution to make to the overall goal of achieving health and fitness. By reviewing each one, I think we should review the approach taken and select the one that we like as individuals and then get to work!

28 Day Healthy Eating and Lifestyle Guide: Kayla Itsines

Contents:

Who am I / Becoming healthy, confident and strong

Part One

Understanding the 28 day meal plan

Part Two

Recipes for the 28 day meal plan

Part Three

SWAP-OUT recipes

A 28 day beginner workout guide is included

The book begins by discussing how each of us are different and the goals we really should follow when it comes to achieving a healthy bod. For women what is healthy, strength and confidence? The method Kayla uses is explained and how nutrition can be based on food groups and serving sizes.

Training is important, so what types are we to understand and use. Sleep.

Energy, weight, fat-loss are all explained is clear sections with diagrams to show the concept. Macronutrients, carbs, protein and fats, fibre and Micronutrients all discussed and explained. Some excellent work here and great clarity – worth reading and remembering.

That is a problem for me – I get some great idea or advice but need to note it all down or a week or two later I have lost vital information.

Superfoods and meal plans are all here….how to prepare the food, sample menus by photograph. A lot of good ideas here! The rest of the book has pages of recipes: Breakfast, Lunch, Dinner based on weekly meal plans. Free app access for 7 days.

To complete this fine book, there is a chart of 28 day beginner exercises and a list of the exercises in a glossary.

Thanks Kayla for a really good book, a lot of effort went into its production!!

So check it out and see if it fits with your aims for healthy eating and lifestyle, you might like to read more about the book at Amazon and see some reviews by other readers:

The Bikini Body 28-Day Healthy Eating & Lifestyle Guide: 200 Recipes, Weekly Menus, 4-Week Workout Plan

 

Similar lifestyle approaches:

For the boys: Joe wicks Cooking for Family and Friends: 100 Lean Recipes to Enjoy Together

Lean in 15 Joe Wicks | Cookbook review food blog – recipes and exercise for a healthy lifestyle


Joe wicks Cooking for Family and Friends: 100 Lean Recipes to Enjoy Together

A new book from the @theBodyCoach Joe Wicks – Cooking for Family and Friends at Amazon: 100 Lean Recipes to Enjoy Together.

Finding it difficult to decide what to cook for friends or family groups?

Joe Wicks #thebodycoach has helped hundreds of thousands of people to transform their bodies and improve their health and feel amazing with his effective workouts and simple recipes.

Joe Wicks @thebodycoach new look as he strips off for Mens Health magazine July 2017

Cooking for Family and Friends is a beautifully photographed collection of Joe’s easy favourites and crowd-pleasers, such as Roast Chicken with Celeriac Mash and Bacon Greens, BBQ Ribs with Dirty Corn, and Tandoori Chicken Thighs with Chapattis. All the recipes are big on flavour and packed with the hero ingredients you need to impress your mates, fuel your workout and burn fat.

This weekend – Get in shape for the summer with @thebodycoach Joe Wicks free in The Mail on Sunday

Due 1 June 2017  buy the new book at Amazon currently you can order a copy for half- price Joe Wicks Cooking for family and friends

Recipe links to Joe Wicks in the Daily Mail:

Daily Mail Joe Wicks – The Body Coach 
Joe Wicks, part two: Chicken & leek gnocchi bake 
Joe Wicks, part two: Lamb madras curry 
Joe Wicks, part two: Banana, rum & raisin ‘ice cream’ 
Joe Wicks, part two: American-style blueberry pancakes
Joe Wicks, part two: Carmela’s spaghetti bolognese 
Joe Wicks, part two: Parma ham, fig & goat’s cheese salad 
Joe Wicks, part two:  Grilled prawn & halloumi salad
Some recipe links at Joe Wicks recipes on Pinterest

So good health – but be careful and note the warnings in each of his books before exercising.

Zanna Van Dijk STRONG 80 Exercises and 40 Recipes Fit Healthy Balanced Body

For a balanced approach to Health and Exercise, to become STRONG and lose weight and belly fat – another interesting book by Zanna Van Dijk called STRONG: Over 80 Exercises and 40 Recipes For Achieving A Fit, Healthy and Balanced Body was published just towards the end of the last year (2016).

My new theme for @Cook_BookReview FoodBlog is to research the most current books and ideas that offer the best potential for developing our health, body and mind.

So a really good candidate is STRONG: Over 80 Exercises and 40 Recipes For Achieving A Fit, Healthy and Balanced Body – click the link to read more and see offers to buy on Amazon from £5.99.

It seems current trends lead to the conclusion that we need exercise, movement and healthy foods to maximise our potential.

Zanna Van Dijk has come up with the concept of making us strong, by exercise and eating with balance as the core concept.

Book Content:

There are three sections in Zanna’s book:

MOVE, NOURISH and THRIVE

MOVE:

Considers how best to move, through the most efficient forms of exercise.

Resistance, HIT and preparation, recovery.

A comprehensive list of 80 exercise, with sets and reps to target each of the key body areas, with beginner and advanced sections.

NOURISH:

A selection of 40 recipes for the main meals, with sensible, healthy balanced ingredients.

What food is, the need for balance in meals and a number of tips and tricks to enable healthier choices.

THRIVE:

Reflection and self-evaluation. 

A very good guide to health, exercise and food to improve your body.

Though as with all books of this type, ask your Doctor for advice before starting any new regime – but with numerous beginners sections – the book is a gentle start to exercise that can transform our physical and mental health.

For the latest see Zanna’s website: Zanna Van Dijk and her Blog: Blog – Zanna Van Dijk

Zanna Van Dijk on Instagram Zanna van Dijk (@zannavandijk) • Instagram photos and videos and on You Tube Zanna van Dijk – YouTube and on Twitter Zanna van Dijk (@zannavandijk) · Twitter and on FaceBook Zanna van Dijk – Home | Facebook

Check out Zanna’s videos to help lose weight and lose belly fat.

My Diet and Fitness Routine for Fat Loss – YouTube

Strong Ep. 2 | How To Get A Flat Stomach – YouTube

The Daily Mail has an article on how Zanna transformed her figure and health an Instagram – FITSPO star.

She is taking the same approach as Shona Vertue – see blog:  Shona Vertue: The Vertue Method A Stronger Fitter Healthier You in 28 Days

Book offer links on Amazon:

STRONG: Over 80 Exercises and 40 Recipes For Achieving A Fit, Healthy and Balanced Body

The Vertue Method: A stronger, fitter, healthier you – in 28 days


James Wong How to Eat Better How to Shop, Store & Cook to Make Any Food a Superfood

James Wong has released a number of books – however a new release – April 2017 – How to eat better , where we are guided as to How to Shop, Store & Cook to Make Any Food a Superfood- is a cracker of a book.

I noticed James Wong’s @BotanyGeek book in Sainsbury’s and bought it immediately.

How to prepare blueberries so they release more health giving nutrients. How to prepare Garlic – this book is a gem. A must have in my opinion. Recent price is £6.99 from Amazon.

The range of foods we have available – vegetables, fruit, can all be transformed if we now how. How to store, or cook a particular ingredient. How to combine foods for maximum effect. Supercharge the nutrients inside the food to make them Bio-available for the maximum use in our bodies.

See the Daily Telegraph article 10 ways to make your food healthier and turn ingredients into superfood by James Wong.

Buy from: £6.99 How to Eat Better: How to Shop, Store & Cook to Make Any Food a Superfood

Delicious Magazine says: ‘James Wong brings some welcome sanity to the world of healthy eating…its genius is his advice on how to get more nutrition from fruit and veg. It’s fascinating, and better than cutting out food groups or paying for so-called superfoods’ 

In the book some very clever and research based advice:

  • SELECT a Braeburn apple over a Fuji and get almost double the antioxidants from a fruit that tastes just as sweet.
  • STORE strawberries on the counter, instead of in the fridge, and in just four days they will quadruple their heart-healthy compounds.
  • COOK broccoli with a teaspoon of mustard and send its levels of cancer-fighting potential skyrocketing ten-fold.

Check it out, you can get more for your money in health than you think!

Thanks James, great concept, lovely to read and all the best with the book!

 

 


Joe Wicks – Lean Shape Shift Sustain books for a longer healthier life

The Body Coach, Joe wicks. Can we apply the Lean Shape Shift Sustain series of guides by Joe Wicks for a longer healthier life?

After a period of reflection, I have been working toward a healthy lifestyle with proper nutrition and health as the basis for enjoying the choice of food we eat.

The basis for a healthy lifestyle is to achieve optimum health, a happy and productive life for when we are young and into our later years.

When we are young we don’t worry (or know much about) the effects of ageing. Pains,  aches and gradual wear – that can cause serious disease – is not something younger people normally have to concern themselves about.

So as I get older the need to avoid the usual ‘wear and tear’ of daily life, knowing how to help to repair my body, keep well and have an enjoyable life is something worth making changes to achieve.

Nothing comes easily in this regard and we need to research, plan and act on a lifestyle that will help us achieve these goals. However it is worth it.

Where to start?

One very popular and trend setting ‘guru’ is Joe Wicks. He suggests a combination of meals and exercises to help you attain a healthy body. For really good videos on You Tube see The Body Coach.

An example of the delicious food: Banana and chocolate overnight oats / The Body Coach Blog

Joe Wicks @thebodycoach new look as he strips off for Mens Health magazine July 2017

Joe guides us on how to remove fat and increase our lean muscle. Joe Wicks’ book series includes a number of different health guides:

Lean: Lean in 15: 15-Minute Meals and Workouts to Keep You Lean and Healthy

Sustain Plan: Lean in 15 – The Sustain Plan: 15 Minute Meals and Workouts to Get You Lean for Life

Shift Plan: Lean in 15 – The Shift Plan: 15 Minute Meals and Workouts to Keep You Lean and Healthy

Shape Plan: Lean in 15 – The Shape Plan: 15 Minute Meals With Workouts to Build a Strong, Lean Body

JOE WICKS NEW BOOK

Joe wicks Cooking for Family and Friends: 100 Lean Recipes to Enjoy Together

Previous Joe Wicks blog

Before setting out on a plan such as Joe Wicks provides, please ensure that you are able to cope with the exercises and able to make the food choice changes required.

However without seeing food from a different perspective – we cannot and will not make the changes necessary for good health. Without realising it, what we eat is deeply ingrained in each of us. We tend to eat what we like – as opposed to what is good for us.

Small changes in the choice and combination of foods combined with the correct exercise can provide significant health benefits.

I will continue a series on health, food and exercise over the next few blogs.

Some additional health and exercise books currently showing promise:

Tom Kerridge’s Dopamine Diet: My low-carb, stay-happy way to lose weight

The Bikini Body 28-Day Healthy Eating & Lifestyle Guide: 200 Recipes, Weekly Menus, 4-Week Workout Plan

STRONG: Over 80 Exercises and 40 Recipes For Achieving A Fit, Healthy and Balanced Body

Coming in May 2017: The Food Medic: Recipes & Fitness for a Healthier, Happier You

Coming in June 2017 The Vertue Method: A stronger, fitter, healthier you – in 28 days

See my review of the excellent Shona Vertue book when available:

Remember you heard about Shona here…..

 

I Quit Sugar – Sarah Wilson- Simpilicious 306 sugar-free recipes

I Quit Sugar – Sarah Wilson

Well Sarah Wilson had a great book I Quit Sugar: Your Complete 8-Week Detox Program and Cookbook published 2 Jan 2014, now out in paperback for £4.99.

Sarah followed this up with I Quit Sugar for Life: Your fad-free wholefood wellness code and cookbook published 8 May 2014, also available in paperback now for £5.00.

But the best of all has just been published I Quit Sugar: Simplicious (£9.99 at the moment) – an excellent and very detailed book.

As the Amazon review says:

“Sarah Wilson, bestselling author of I Quit Sugar, taught the world how to quit sugar in eight weeks, then how to quit sugar for life, incorporating mindful, sustainable, whole food practices. Now with I Quit Sugar: Simplicious she strips back to the essentials, simply and deliciously. She shows us:

* How to shop, cook and eat without sugar and other processed foods
* How to buy in bulk, freeze and preserve, with ease and without waste
* How to use leftovers with flair

All three hundred and six recipes – from guilt-free sweet treats to one-pot wonders and abundance bowls brimming with nutrients – expand our knowledge of age-old kitchen processes and tend to our profound need to be creative with food.

Drawing on the latest nutrition research and kitchen hacks, this is the ultimate cooking guide for those who want sugar out of their life and are ready to embrace the life-affirming, health-giving, planet saving simpliciousness of real food.”

Book Description:

From the bestselling author of I Quit Sugar, the ultimate cooking guide for those who want sugar out of their life and are ready to embrace the health-giving simpliciousness of real food.

About the Author:

Sarah Wilson is an international bestselling Australian author and entrepreneur. She is the former editor of Cosmopolitan magazine and was one of the hosts of the first series of MasterChef Australia, the highest rating show in Australian TV history. She is the author of international bestsellers I Quit Sugar and I Quit Sugar for Life.
Sarah blogs on philosophy, anxiety, minimalism, toxin-free living and anti-compulsion on her website. She lives in Sydney, Australia.

This is an excellent piece of work! It is really alot of labour and effort to produce such a detailed and very comprehensive volume on how to eat Simply but heathily.

If you want to be healthy, live an active and long life – buy this book – it is as SIMPLE as that!

This is not an occasion to say pass on what could be life-changing – have a look at the book (in Amazon) and the reviews for a great set of comments and explanation of the scope of the book. The book is very detailed (lots of ideas) and does require application to prepare all the different preserves, frozen treats, use of herbs, grains, smoothies, soups, shortcrust pastries, pies, salad, tacos, pot stews, miso, slaw, noodles, cakes, omelletes, dosas, toasties.

How to buy in bulk, save money, prepare in advance…. all good stuff!

But the bottom-line is the food is very, very healthy and like everything in life, you don’t get something ofr nothing: in other words – to be healthy we need to apply effort, to the food we eat, the exercise we take, the sleep we need.

Easier said than done.

I hope you have a look at Sarah Wilson’s wonderful book.

As a a proof of the efficacy of these recipes – try the Chicken Bone Broth – it really does heal as you eat/drink it.

As an alternative try the new Marks & Spencer soup range with roast chicken broth:

  • Chicken & vegetable soup
  • Chicken & super grain soup
  • Chicken, mushroom & rice soup

and see if you feel 100% better afterwards. This is what Sarah’s book can offer us too!