The Easter Chocolate Demons...

Easter can often mean overdosing on excessive sweet indulgence in the form of cake and chocolate, let's be honest no one is ever going to be able to abstain completely but it is about making sensible choices. Often dark chocolate is a suitable alternative to regular milk chocolate but it is not to everybody's taste.

1) Dark Chocolate is Good for Your Heart

Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). 

2) Dark Chocolate is Good for Your Brain

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke. 

Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.

3) Dark Chocolate Helps Control Blood Sugar

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes. The flavonoids in dark chocolate also help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body's insulin efficiently. Dark chocolate also has a low glycemic index, meaning it won't cause huge spikes in blood sugar levels.

4) Dark Chocolate is Full of Antioxidants

Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

5) Dark Chocolate Contains Theobromine

Dark chocolate contains theobromine, which has been shown to harden tooth enamel. That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.

Theobromine is also a mild stimulant, though not as strong as caffeine. It can, however, help to suppress coughs.

6) Dark Chocolate is High in Vitamins and Minerals

Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some of the following vitamins and minerals in high concentrations:

• Potassium
• Copper
• Magnesium 
• Iron

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease. 

The power of protein - for those of you trying to up your protein check out this website. Some of the ingredients are quite challenging and not found in your normal supermarket, but the principles behind it are awesome for those in training.

http://www.proteinpow.com/

I have just bought her cookbook and will be trying out a few of her recipes:

Some Inspiration...

Ladies meet Phill - my personal trainer. He has some words of wisdom for you and should prove sufficient motivation or distraction. ;0)

Below is some nutritional information, this time it focuses on calorie intake and eating the correct amount for your body....

Macros or macronutrients are another way of summarising your carbohydrates/ proteins/ fats in your daily intake. It is often used by athletes and bodybuilders to find the correct amount of  carbs/fats/ proteins as this can prevent muscle wastage and help lose body fat. 

From the calculator below you can find out how many calories per day you need to maintain/ gain lean mass or lose body fat just by adjusting or maintain a stable calorie controlled diet. 

http://www.annecollins.com/calc/5.htm

Try to avoid....

Low calorie diets, yes these have been proven to drop weight fast (fad diets) however in the long run this causes more damage to the body as the weight you actually lose is muscle rather than body fat. Your body enters a catabolic state and retains more fat for survival, so it is key not to neglect calories; especially carbohydrates, as this is the body's primary energy source.  You really should just spread your recommended daily amount of carbs throughout the day and over 5 or 6 meals, this will allow body fat to be burned and enable you to keep your muscle (key for keeping a high metabolism). 

By using the calculator below it will give you a good indication of what your calorie intake should be over the course of the day and in each meal. I would look at recording this and using a calorie app like myfitnesspal or the weightwatchers app to record what your macros are and adjust them to fit what the calculator recommends.

http://www.freedieting.com/tools/calorie_calculator.htm

The results of low calorie diets or yo- yo dieting.

Over time our bodies adapt to the lowered calorie level. Our body then becomes more efficient at using energy (lowered metabolism) and therefore burns less fat.

This is why most of us reach a weight loss plateau. At this point, the only option is to boost our metabolism by:

• increased cardio, especially interval training.
• weight training,
• 'cheat' meals (i.e. occasional high-calorie meals),
• cycling (or zig-zagging) calories, I.e intermittent fasting,
• even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration).

You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!

Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.

What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns. 

This is generally what happens during a weight loss diet. So it's key to look at a pattern of smaller meals but more regularly throughout the day. 

Now onto what most people struggle with PROTEIN.

Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is hydrolysed (broken down) into it’s constitutive amino acids during digestion. These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells) and used for growth and repair of tissue. Ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for glucogenesis (synthesis of glucose). Dietary protein however, is not as muscle sparing* as carbohydrates when used as a substrate for glucose synthesis. Protein is also a very “expensive” molecule for your body to use as energy.

* Basically this means your body prefers carbohydrate to protein as an energy source. 

Don't forget just because your are eating a lot more protein you will not necessarily build muscle,  you need to focus on weight training or other factors like testosterone levels hence why women will never build muscle unless there training goals is specific to building.

Now for the scientific part. The body would much rather store amino acids than oxidise them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates. Therefore, it can be stated that dietary protein has a thermogenic effect on the body. Meaning you burn even more calories when eating protein! 

Moving onto my last point and thank you for reading up to here.

It is crucial that you consume carbohydrates before exercise for several reasons.

• Dietary carbohydrates will provide fuel for the anaerobic pathway and spare the muscle tissue from being converted to glucose for fuel.
• Dietary carbohydrates will cause the release of insulin, which blocks the release of cortisol from the pancreas.
• Dietary carbohydrates will increase muscle glycogen levels which will improve performance and decrease fatigue.

It is suggested you consume around 35% of your total daily carbohydrates in a meal 1.5 to 2 hours before your workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream. I would also recommend that you do something similar post workout; as you need to replenish the glycogen and prevent any muscle breakdown, so a high protein high carb meal is important within an hour of when you finish your workout.

Ok - I have also composed a 'shopping list' of healthy nutritional foods that should form the basis of your calorie controlled diet.

Protein:

• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal.
• Bran cereal.
• Brown rice. (Long grain is best)
• Wheat bread (try to limit to 2 slices per day).
• Beans and lentils (not baked beans)
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day). Aim for low GI fruits like berries
• Vegetables.
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

Fat:

• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• Avocado 

And that's it. Hope you have all taken in some of the information above. If there are any questions, just ask.

Regards,

Phill

£15 Buys you a week of Healthy dinners

On cold and dull weekend there is nothing better than a quiet few moments in front of the fire with a cup of tea and a magazine.


Zest magazine this month had an article to inspire me to write my blog about it. I have to be honest and say I am not normally a fan of these types of magazines but Zest isn't like the other eat cabbage for a week and lose 3 stone! and offers some genuine good advice. For £3.70 a bit of inspiration and motivation goes a long way!

Eat well for a week for £15!

Healthy eating doesn't need to be expensive. We often resort to the odd supermarket trip for dinner and spend in excess of £10 on a few supposed 'essentials'. We all know that food prices have soared over recent years, so why not save a little. Cook at home from scratch and then treat yourself to a new nail varnish, manicure or save up all those extra pounds and treat yourself to a well deserved spa day.

Your shopping list:

Lentils                             £1.99

Peppers                           £1.25

Mozzarella                      £1.55

Butternut Squash       £0.63

Eggs                                 £1.13

Chicken                           £3.38

Rice                                 £1.28

Carrots                            £0.20

Onions                            £0.45

Chillies                            £0.50

Salad                                £1.00

Bread                               £1.32

Total = £14.68* 

* average price

Monday Dinner - Aromatic stuffed Butternut squash

This is the BBC food version with added Feta

http://www.bbcgoodfood.com/recipes/9286/butternut-squash-with-spiced-lentils-and-feta 

Tuesday Dinner - Red Pepper Frittata

http://www.eat-yourself-skinny.com/2012/01/basil-and-red-pepper-frittata.html 

Wednesday - Quick Lentil Casserole with croutons

With cauliflower - http://theshiksa.com/2012/10/11/slow-cooker-lentil-cauliflower-stew/

Thursday - Golden chicken tray bake

http://www.bbcgoodfood.com/recipes/12806/onepan-baked-chicken-with-squash-sage-and-walnuts

Friday - Easy Spicy Chicken Parcels

http://lowcarboneday.com/2012/08/whole30-day-23-and-breaded-chicken.html


Having looked at the facebook group over the last weeks it appears many of you are struggling to know what to eat, how much to eat or are just feeling un-hungry! Some of you are even complaining of headaches. So it is time for some home truths. Eating a chocolate bar because you can and because you don't feel like anything else will not do you any favours. It is important that you maintain the level of nutrition your body needs to remain healthy and working with your lotuslite to help you shed the pounds, have a glowing complexion and glossy hair. Ok so sometimes, we don't know what we fancy and I am not saying that the odd chocolate bar is not nice. But you wouldn't put chip fat in a Ferrari! and I want to be a Ferrari not a Lada!

So I decided to try a new nutrition idea this week - intermittent fasting. In an attempt to see if this would work with Lotuslite and rejuvenate my lust for food. This is the new trend in the healthy eating and exercise world and has been investigated by BBC Horizon programme. See link:

 http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UTzdbxy-2So

It was not easy - in fact it was darn hard and I went for the 1 day option where I skipped lunch and ate 2 small meals of a total of 500 calories. But Lotuslite helped curbed my hunger, the long and the short of it is I felt a lot better afterwards. Would I do it again? Definitely, but making it part of my weekly routine probably not. Now I wouldn't normally be an advocator of going without food as I feel strongly that this sends out the wrong message, but it does and has cut my body fat and whilst I am training , that is a considered bonus.

There are various suggested models, you may find the PDF below helpful reading. But if you need any further advice, do ask.

http://www.precisionnutrition.com/intermittent-fasting

Mothering Sunday

Mothering Sunday is a Christian holiday celebrated throughout Europe that falls on the 4th Sunday in Lent. Secularly it became an occasion for honouring mothers of children and giving them presents.It is increasingly being called Mother's Day, although that holiday has other origins. In the UK it is celebrated in the same way as Mother's Day is celebrated elsewhere

Mothering Sunday is your opportunity to recognise your Mummy for all the nice things she’s done for you over the years, and what better gift to show her your love and appreciation than to cook something delicious for Mother’s Day? Here is a collection of Mother's Day recipes for brunch, lunch and dinner, along with menus to help you plan. Any of these ideas are sure to delight your family. Just remember—you need to do the dishes.

Elderflower Cocktails

The Elder trees' white blossoms first appear in spring in Denmark, so these refreshing cocktails make an elegant homage to the season. The delicate, lightly floral flavours are perfect with Champagne or a dry, light white wine, such as Sauvignon Blanc. Have all the ingredients ice-cold before serving. If you are being supergood, go for a non alcoholic sparkling wine such as Schloer. Works well with sparkling water too.

Ingredients

• 8 tablespoons elderflower concentrate  - bottle green elderflower cordial works well but others are available
• 2 cups brut or extra-dry Champagne
• Edible flowers or mint sprigs for garnish
• Add ice if you wish for a twist on a mojito

Directions

• 
• 1. Place 1 tablespoon elderflower concentrate  in each of 8 Champagne glasses; add 1/4 cup Champagne to each glass,  Garnish with flowers (or mint), if desired. Serve immediately.
• Shopping Tip: Elderflower concentrate is made from the blossom of the elder tree, has a delicate, lightly floral aroma and mild honey flavour. It is thought to help fight fevers and colds. You can experiment with other natural cordials too, Raspberry is one of my favourites.
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• Roast Lamb with Garlic and Rosemary and Rosemary and Onion Sauce

  You can't beat a bit of Delia for good Sunday roast. Recipe from http://www.deliaonline.com/recipes/cuisine/european/english/roast-lamb-with-garlic-and-rosemary-and-rosemary-and-onion-sauce.html
• 

Ingredients
1 leg of lamb, weighing about 4 lb (1.8 kg)
3 large cloves garlic, peeled and thinly sliced lengthways into about 24 slivers
2 large stems fresh rosemary, cut into about 24 small sprigs
1 small onion, peeled
salt and freshly milled black pepper
For the Onion and Rosemary Sauce:
1 rounded tablespoon rosemary leaves
1 large onion, peeled and finely chopped
1 oz (25 g) butter
1 oz (25 g) plain flour
6 fl oz (175 ml) milk
6 fl oz (175 ml) vegetable stock
2 tablespoons crème fraîche
salt and freshly milled black pepper
Pre-heat the oven to gas mark 5, 375ºF (190ºC)

Method

Begin by making about 24 small, deep cuts in the skin of the lamb using a small, sharp knife. Then push a sliver of garlic, followed by a small sprig of rosemary, into each cut, and season the meat generously with salt and freshly milled black pepper.
Next, cut the onion in half and place it in the bottom of the roasting tin, then transfer the lamb to the tin to sit on top of the onion halves. Cover the tin loosely with foil, then cook in the oven on a high shelf for 1½ hours. After this, take the foil off and let it cook for another 30 minutes. Remove the lamb from the oven, cover loosely with foil again and allow to rest for about 20 minutes.


For the sauce - remember today is our non-good day so this is ok, but don't lather it over everything and then complain when the scales disappoint you.
Meanwhile, make the Rosemary and Onion Sauce. In a small saucepan, melt the butter and cook the onions over a very gentle heat for about 5 minutes – it's important not to let them colour, so keep an eye on them. While that's happening, bruise the rosemary leaves with a pestle and mortar to release their oil, then chop them very, very finely and add them to the onion. Then continue to cook as gently as possible for a further 15 minutes, again, without letting the onions colour too much.
Next, using a wooden spoon, stir the flour into the onions and their buttery juices till smooth, then gradually add the milk, a little at a time, still stirring, followed by the stock, bit by bit, whilst vigorously whisking with a balloon whisk. Now taste and season the sauce with salt and pepper and let it barely simmer on the lowest possible heat for 5 minutes.
Next, remove it from the heat, then liquidise or process half of it, then return it to the saucepan to join the other half. Then re-heat gently, add the crème fraîche and pour it into a warmed serving jug. This recipe makes about 1 pint (570 ml) sauce.


Serve with seasonal vegetables


White chocolate cheesecake with rhubarb compote


• This soft and creamy cheesecake makes a suitably impressive and indulgent end to a sunday dinner

• • Ingredients

  • 
    
  • 200g oatcake biscuits
  • 85g butter melted
  • 450g white chocolate
  • 284ml pot double cream
  • 400g full fat soft cheese , such as Philadelphia you could use ricotta too for a healthier version
  • 4 eggs
  • 1 tsp vanilla essence
  • 600g rhubarb (trimmed weight), cut into 2.5cm chunks
  • 250g golden caster sugar
  • ½ vanilla pod , split in half lengthways
  • 100ml orange blossom muscat dessert wine (we used Brown Brothers)



1. Heat oven to 180C/fan 160C/gas 4. Line the base of a 23cm springform tin with baking parchment. Whizz the biscuits in a food processor until they resemble breadcrumbs. Pour in the butter, whizz briefly again, then tip the mixture into the tin and press down firmly. Bake for 10 mins, then cool.
2. Reduce oven temperature to 140C/fan 120C/gas 1. Wrap a double layer of foil, lined with cling film, around the base and sides of the tin to make it watertight. Break 400g chocolate into a pan, then pour in the cream and heat until the chocolate has melted. Leave to cool slightly. Rinse the bowl of the processor, then blend the cream cheese, eggs and vanilla essence together with the melted chocolate and cream until smooth.
3. Put the tin in a deep roasting tray, then pour in the filling. Half-fill the roasting tray with boiling water, bake for 1 hr, then turn the oven off. Leave to cool in the oven with the door slightly ajar for 1-2 hrs. Lift the cheesecake from the water, discard the foil, then cover with cling film and chill. The cheesecake can be made up to 3 days ahead. Grate the remaining chocolate over the cheesecake before serving.
4. For the compote, heat oven to 180C/fan 160C/gas 4. Mix the rhubarb and sugar in an ovenproof dish. Scrape the seeds from the vanilla pod on top of the rhubarb, then drop in the pod, too. Pour the muscat over, cover with foil, then bake for 30-40 mins, stirring halfway, until the rhubarb is cooked. Leave to cool, then remove the pod. Serve the compote with the cheesecake. The compote can be kept in the fridge for up to 4 days.
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• A simple gift:





So after today - back on it no excuses! 
Why not treat your mum and her let her in on the Lotuslite secret?

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Clean and lean

There is no magic cure for weightloss, except will power and hard work. Lotuslite helped me achieve my goals - it left me being able to control my portion size, no longer craving sugary snacks and furthermore left me energised and motivated. Once the first pound came off it gave me further motivation to stay on the wagon. I can honestly say combining lotuslite with the clean and lean principles has been the best thing I ever did. Would I go back to the life I had before? Not in a million years. Ok so I do work hard at the gym, I do have a personal trainer but this way of life has meant I can now exercise longer and harder than ever before. My body is the best it has ever looked and I get up every morning with a smile on my face.

The hardest thing has often been explaining my new lifestyle choice to my friends and family. I have found some of them think I am just plain weird or I am having an early midlife crisis. Do I care? Not on your life. 

"Clean and Lean you say? " "Haven't touched a Cola or fizzy drink in nearly 2 months you say?"
"And no sugar at all? Even in your coffee? " "No". "Have you been out to eat ? " "Yes".

These are a small (very small) selection of questions my friends , family and colleagues have been asking me over the past few months.

I had been feeling sluggish for a while and not very well or healthy in general.
I was tired a lot and actually sick of eating because everything I was eating was making me feel ill.My diet was never horrific but I did love my treats  and eating out! I seem to think about food all the time and I am always plotting my next meal or days around it! I think this stemmed from being at boarding school: You ate your meals quickly and went from one to the next with often a good English tea mid afternoon.

So what could be done?I toyed with the idea of the "Dukan diet" and  thought feeling bad was down to the evil carbohydrate demon on my shoulder but I then came across the Clean and Lean Diet book. I hadn't heard about its author personal trainer and owner of Bodyism James Duigan and the work he does and the people he does it with.....until I bought the book to read in the hairdressers.


Elle McPherson , Hugh Grant and Rosie Huntington-Whitely are all clients and advocates of  the Bodyism way of life! After doing some more research I bought both books and embarked on my clean and lean journey! It was the first time I felt inspired by what I read and it made sense. Now to a sceptical scientist that is a major positive.


I don't want to harp on about this so I'm going to try and simplify it  for you as much as possible here.The philosophy behind Clean and Lean is a change in your diet and also your lifestyle.After reading the books I promise you you will think and feel a very different way about food and what you put in your body.I had been reading all about it through various social media outlets and this is why I  stuck so rigidly to it so I could really see if it works. It did.So I suggest you read on!

What does it involve?

1.Some light reading.
2.Some very useful information indeed.
3.Putting some thought into your food shop and investing in yourself and your body.
4.Some exercise. 

Yes it really is that simple!

1. Read the book
2.Cut the CRAP Caffeine,Refined Sugar. Alcohol and Processed food.
3.Getting yourself organised with your food shopping.This  is imperative to succeed at the diet.The main reason being that once you forget your lunch at work or have nothing in for dinner and you arrive home hungry , you might find yourself tempted to stray from the plan or pick up some  alternative foods for convenience.
4. Do the 8 minute exercises given to you in the book and do some exercise along with it .Maybe 30 minutes of cardio or whatever floats your boat  just be active doing something you enjoy regularly.

The Future is Clean!

So now I go to Nandos and have 1/2 a chicken with a big green side salad and I don't want or crave the fries or the diet coke.I go out to a fancier place for dinner and will have a fillet steak and some spinach and a salad.I don't even think of the creamy mash....
But you are allowed a cheat meal a week.Yay!This is time to have that dessert or a cheese board and enjoy it! I Don't feel guilt ridden about having cheats and treats I just try to  at your next meal eat clean and lean.

I can only say I feel great from doing this and yes I am human and fall off the wagon with great style! But its just so simple to follow that I really would encourage anyone to give it a go! I have already done my first 10k, triathlon and mudrunner. 

I am always learning new things from everything I read and twitter is a great source of inspiration

Live your Best Life - it is too short for second chances!

http://www.bodyism.com/category/Recipes/ 

Taste the rainbow

Ideas for Eating More Vegetables

Your mum was right: eat your vegetables! But did you know that very few of us eat the recommended amounts of vegetables and fruit daily?

People know that they should eat more produce. Vegetables and fruits are stuffed full of vitamins, minerals, and fibre. They are also low in calories and can help you lose weight.

Vegetables and fruits contain substances called "phytonutrients." These are compounds that help the plant fight off disease. They are powerful defenders of our own health, too, fighting chronic diseases like cancer, heart disease, and blood pressure.

The Challenge

How to eat more veggies? Convenience is the key. Explore all forms of vegetables: fresh, frozen, canned, pre-washed and pre-cut.

• Frozen vegetables are a nutritious choice, as they are processed and flash frozen soon after being picked. In doing so, the vitamins and minerals, colour and taste is preserved. Think of frozen sweetcorn, peas, green beans, and mixed baby vegetable blend. They can be the start of, or an important part of, a great meal.
• Canned vegetables are very healthy as long as you choose the no-salt-added version. tinned tomatoes, mixed beans, mixed veg, water chestnuts, bean sprouts, and peas are all widely loved.
• Support your local farms and produce stands by buying fresh produce in season. A love of good, healthy food often starts with fond memories of eating fresh produce in season. Check put your local farmer's markets and support local traders. Market trader's often sell vegetables at a fraction of the supermarket costs and there is always a deal to be done!
• Try new veggies whenever possible, and experiment to see if you like them cooked or raw. Add them to the dishes you're making. Never serve a meal without vegetables.

Beige food is bad

More Quick Ideas

• Drizzle low-fat salad dressing or a yoghurt dip on baby carrots, cherry tomatoes, pepper strips, cucumber sticks, celery sticks, asparagus stalks, and any vegetable you like.
• Toss pre-washed salad greens with tomato, avocado, red onion, and low-fat dressing, or add some beetroot, radish ,walnuts, sliced pear, and a bit of cheese. Baby spinach goes very well with sliced cucumber, sliced strawberries or mandarin oranges and a light dressing of oil and rice vinegar.
• Lettuce and tomato are always great on a spelt or rye  sandwich, but what about roasted peppers, eggplant, avocado, or portabella mushrooms?
• Homemade Pizza is a vehicle for a wide array of roasted vegetables in order to get them into the kids or the fussy man in your life!, as are soups, stews, and omelettes.

n

Ingredients

For the pizza dough

• 250g plain white flour
• 250g strong white flour
• 1½ level teaspoons fine
• sea salt
• 1 teaspoon easy blend
• (instant) yeast
• 1 tablespoon rapeseed or
• olive oil, plus a little extra
• For the topping
• About 300g kale or cavolo
• nero, leaves stripped from
• stalks and cut into ribbons
• Extra virgin olive oil
• to trickle
• 25g butter
• 3 onions, finely sliced
• 3 garlic cloves, sliced
• 200g cooked peeled
• chestnuts (vacuum-packed
• are fine)
• Sea salt and freshly ground
• black pepper

To make the pizza dough, put the flours in a large bowl with the salt and yeast. Mix well. Add the oil and 325ml warm water and mix to a rough dough. Flour your hands a little. Tip the dough out on to a work surface and knead for 5–10 minutes until smooth.

This is quite a loose, sticky dough – as it should be – so try not to add too much flour. It will become less sticky as you knead. Trickle a little oil into a bowl, add the dough and turn it. Cover with a tea towel and leave in a warm place to rise until doubled in size, 1–2 hours. Preheat the oven to 250C/Gas 9, if it goes that high, or at least 220C/Gas 7. Put a baking sheet in to warm up.

Meanwhile, add the kale or cavolo to a pan of boiling salted water and cook for about 3 minutes until tender. Drain in a colander and refresh under cold water. Drain, then squeeze out excess water.

Return the pan to a medium heat. Add a dash of olive oil and the butter. Sweat the onions for 10 minutes or until soft and golden.

Take out half and combine with the kale. Add the garlic and chestnuts to the onions in the pan and cook for 5 minutes. Add 200ml water and simmer for 2–3 minutes. Reduce to a rough puree with a handheld stick blender. Season.

Tip the dough out on to a lightly floured surface and deflate with your fingers. Rest it for a few minutes, then cut into three. Roll out one piece as thinly as you can. Scatter a peel (pizza shovel) or another baking sheet with a little flour (or polenta) and place the dough base on it. Spread one-third of the chestnut puree over the base, then scatter over one-third of the kale and fried onion. Give the whole lot a generous trickle of olive oil and a sprinkle of salt.

Slide the pizza on to the hot baking sheet in the oven (for a really crisp crust). Or, simply lay the baking sheet on the hot one in the oven (to avoid the tricky pizza transfer). Bake the pizza for 10–12 minutes until crisp and golden brown at the edges – even a little burnt in places. Repeat with the remaining dough and topping.

This recipe is one of hundreds of new recipes which can be found in the book which inspired the series, Hugh's Three Good Things.

Re-think Your Plate

Put the emphasis on veggies at mealtime. Fill half your plate with vegetables.  Learn about the different subgroups of vegetables: dark green, orange, starchy (limit your intake of these), other vegetables, and dry beans and peas. Did you know that you need a serving of dark green or dark orange vegetables or fruits at least every other day?

Veggies are an important part of everyone's diet. They contain dozens of important nutrients and have loads of dietary fibre. So what are the top veggies you should be eating to boost your disease-fighting potential? Read on to find out.

Tomatoes

Though technically a fruit, tomatoes are most often served like a vegetable. Full of lycopene, these beautiful red orbs (and all tomato-based products) are renowned for their cancer-fighting capabilities. Not only are they chock full of vitaminy goodness (from vitamins A to K), they also keep our blood pressure in check and help to reduce the number of free radicals in our bodies.
How to eat them: Heirloom tomato recipes

Broccoli

Few foods measure up to the disease-fighting potential of broccoli. This cruciferous veg is packed with antioxidants that help reduce the risk of stomach, lung and rectal cancers. And because broccoli is rich in beta-carotene, vitamin C and folate, it is also good at boosting your immunity to colds and flus.

How to eat it: Sesame-Ginger Frittata with Broccoli and Prawn

Brussels sprouts

These little green veggies are especially important for pregnant woman because they're packed with folic acid, a B-vitamin that prevents neural tube defects. Brussels sprouts are also packed with vitamins C and K as well as fibre, potassium and omega-3 fatty acids.
How to eat them: Stuffed Chicken Breasts with a side of Brussels Sprouts (cooking video)

Carrots

These orange-wonders are loaded with eye, skin and hair-enriching nutrients. They're also the richest vegetable source of some important antioxidants, like vitamin A. And because they're rich in vitamin C, carrots protect your cardiovascular system from damage.
How to eat them: Carrot Raisin Muffins

Squash

A good source of anti-inflammatory nutrients like vitamin C and beta-carotene, squash, especially summer squash, can help treat dozens of conditions including asthma, osteoarthritis and rheumatoid arthritis. Squash is also rich in potassium, magnesium and fibre.
How to eat it: Summer Squash Ravioli

Sweet potato

This root vegetable has dozens of anti-cancer nutrients like vitamin A, C and manganese. They're also a good source of fibre and iron, so not only do they give you energy, they can also help regulate your digestive system.
How to eat them: Sweet Potato Soup

Aubergine

High in heart healthy nutrients, eggplants are rich in antioxidants like nasunin (a unique compound that protects your brain cells from damage). And because eggplants are loaded with fibre and potassium, researchers believe they may reduce your risk of stroke and dementia.
How to eat it: Eggplant Parmesan

Bell Peppers

Whether you prefer red, orange or yellow, bell peppers are packed with dozens of heart-healthy nutrients like lycopene and folic acid. And recent research suggests digging into a pepper every day may lower your risk of developing lung, colon, bladder and pancreatic cancers.
How to eat them: Stuffed Roasted Bell Peppers

Spinach

This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need. Scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.
How to eat it: Spinach Salad

Onions

These pungent smelling veggies are particularly good for people suffering from (or at risk of developing) osteoporosis. That's because onions are loaded with a peptide called GPCS which scientists believe slows your body's loss of calcium. Onions may also be useful in the fight against heart disease and diabetes because they're loaded with vitamin C and folate.
How to eat them: French Onion Soup

And the best thing is combined with all those extra health boosting ingredients in your lotuslite and an increased vegetable intake - your bound to glow inside and out!