BlueSkies Newsletter - August 2010
Welcome to the August edition of the BlueSkies newsletter.
We hope that you find the articles informative and useful.
In this edition, our feature articles include:
Processed Meat Vs Red Meat - the impact on your health!
Benefit From Your Breakfast Cereal
Also this month, find out about the health benefits of cherries and horse riding.
If you have any comments or there is a particular topic that you would like us to cover in the future, please contact us by email.
Processed Meat Vs Red Meat - the impact on your health!
A recent study of over 1 million people, conducted at Harvard University, found that just 50g of processed meat per day is associated with a 42% increase in Coronary Heart Disease (CHD) risk and a 10% increase in the risk of developing diabetes (Micha et al, (2010). Circulation, 121: 2271-2283). 50g of processed meat is the equivalent to just one sausage or a couple of rashers of bacon.
However, the results from this study also showed that eating even twice as much red, unprocessed meat is not associated with any increased risk of these diseases. This is a relatively new finding as previous studies have grouped red and processed meats together due to their saturated fat content.
The separation of these two types of meat led to some firm conclusions being drawn about the health risks associated with the processed form with results suggesting that the amount of salt and preservatives found in processed meats are to blames for the higher disease risk associated with them. As one of the authors says, "We found red meats and processed meats had similar amounts of saturated fat and cholesterol but processed meats had about 4-times the amount of sodium and 50% more preservatives, such as nitrates, than the unprocessed red meat."
It is widely accepted that a high dietary intake of salt can increase blood pressure which is a key risk factor for heart disease. In addition to this, in animal experiments, nitrates have been shown to promote atherosclerosis and reduce glucose tolerance which can lead to heart problems and diabetes.
However, the message to take home from this study isn't 'eat as much unprocessed red meat as you like!' Instead, it suggests that unprocessed red meat such as beef and lamb can be included in moderation within a healthy, balanced diet. One of the main reasons for this is that, although red meat was not linked to an increased risk of diabetes and heart disease, neither was it found to decrease the risk and it may still be linked to an increased risk of certain cancers.
The term 'processed meats' includes foods such as bacon, sausages, burgers, bacon, salami, luncheon meats, canned meats, pies, pasties and any other meats that have been preserved by smoking, curing or salting. It is advisable to reduce the intake of these foods to a minimum but to also take care when eating red meat - choose lean cuts and cook them in a 'healthy' way e.g. grill or casserole them as opposed to fry them. Also, rather than adding salt for flavour, try adding herbs, spices or chillies.
Food Of The Month - Cherries
Cherries are delicious, there's no denying it! But there is a growing body of evidence that suggests that there are other reasons to eat these fruits other than just for their taste. Cherries have one of the highest levels of antioxidants found in fruits and they contain high levels of beta-carotene, vitamin C, potassium, magnesium, iron and folate. What's more, they are naturally low in fat so they make a great snack food for anyone who is watching their calorie intake.
In terms of health benefits, studies have shown that diets which are enriched with cherries may help to ease the pain of arthritis & gout, help to lower a person's weight, visceral fat & cholesterol and reduce the risk of heart disease, diabetes & certain cancers.
Although there is no current guidance on how many cherries or how much cherry juice you would need to reap the benefits, experts suggest that 1-2 servings per day may be adequate - a serving equates to approximately 8tbsp dried cherries, 16tbsp frozen/fresh cherries or 250ml cherry juice. Until there is evidence which designates the required intake, why not boost your chances by adding cherries to your diet and benefitting from their taste and the potential health benefits?
Benefit From Your Breakfast Cereal!
It is estimated that almost half of the UK adult population do not eat breakfast despite 93% of them saying that they are aware of the benefits of this meal (YouGov Survey, 2007). Some people blame a lack of time, others say that they are not hungry in the morning but, whatever the reason, we should all try to eat breakfast because it has a multitude of benefits.
One of the quickest, easiest things to eat in the morning is breakfast cereal but many people have been put off these due to the fact that many of them have been found to be high in salt and sugar. However, many manufacturers have now reduced the salt content of their products and, by making sensible choices, it is possible to eat a low-sugar breakfast.
The Benefits Of Cereals
Here is a summary of some the benefits of consuming cereal for breakfast:
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It is often the most nutritious choice (Deshmukh-Taskar et al, 2010).
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It makes a valuable contribution (up to 30%) to the daily dietary intake of vitamins and minerals.
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The average breakfast cereal contributes less than 5% sugar and 3% salt to the average daily intake.
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There is a large variety of cereals available which should prevent boredom setting in!
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The average bowl of breakfast cereal with semi-skimmed milk contains just 170 calories, this can be lowered by using skimmed milk.
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The milk consumed with breakfast cereal accounts for 41% of milk consumption in adults and 42% in children (TNS WorldPanel, February 2007) and milk is an important source of calcium.
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Eating cereal for breakfast can improve mental performance throughout the morning.
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People who eat breakfast cereal have been shown to make healthier dietary choices and be less likely to snack on high-fat, high-sugar foods throughout the day.
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There is a growing body of evidence that shows that eating breakfast, especially breakfast cereal, can help to prevent people becoming overweight or obese. People who regularly skip breakfast are more likely to become overweight.
But What About The Salt?
Breakfast cereals have received a lot of bad press due to their salt content in the past. However, since 1998, the salt content of an average breakfast cereal has reduced by almost 50%. This means that they have achieved the target which was set for them by the Food Standards Agency (0.3g sodium/100g).
The average bowl of cereal (30g) now contains less than 0.1g sodium which is equivalent to 0.25g salt - adults in the UK should eat less than 6g salt per day. In fact, it should be fairly easy to pick a low-salt cereal nowadays as 93% of them are classified as low or medium for salt content according to the Food Standard Agency's limits.
Healthy Breakfast Cereal Choices
With a lot of breakfast cereals being aimed at children, manufacturers have been guilty of making them sugary or covering them in chocolate which does detract from the health benefits somewhat. However, it is possible to make healthy choices as far as breakfast cereals are concerned.
Here are a few tips on how to make a healthier breakfast cereal choice:
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Try to chose wholegrain cereals
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Look for cereals with no added sugar or salt - the best choice is Shredded Wheat as this has no added ingredients at all!
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If you have time, consider making your own porridge as you will then know exactly what goes into it!
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Try adding fresh fruit to your cereal to help you meet your 5-a-day target
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If you're watching your calorie intake, use skimmed milk on your cereal
Activity Of The Month - Horse Riding
A new campaign called 'Hoof It To Health' is highlighting the considerable physical and mental benefits of gorse riding and aiming to get more people off the sofa and into the saddle. The campaign is being run by Hoof, the Bristish Equestrian Federation's Olympic Legacy Project for the London 2012 games. But, why should you bother......well, there are a few good reasons!
Horse riding combines a physical workout with a mental challenge. It can improve your fitness, increase your self-confidence and provide you with a new social network. What's more, it can be performed at any pace and by anyone. Horse riding really is a sport for all ages and all seasons.
Physically, horse riding can improve your balance & co-ordination, flexibility, circulation, hand-eye co-ordination and visual-spatial perception. In addition, it's a great way to boost your cardiovascular fitness and burn calories - an average 60-minute ride can burn as many calories as a 30-minute jog at 6mph. It is also a great way to work on your muscular strength providing a whole-body workout and an excellent core muscle workout - it may even help you to banish those dreaded bingo-wings!
In addition to this, horse riding can help to build self-confidence and improve your risk-taking abilities. It can also aid in the development of patience, emotional control and self-discipline. What's more, it teaches respect for animals which is an important lesson, especially for children.
As most horse riding takes place outdoors, you've also got the added benefits that this brings. Being in the fresh air has been shown, time and again, to be beneficial to health - it is believed to lower rates of depression, raise self-esteem and have a positive impact on mood and stress levels.
For more information on Hoof, visit their website at www.hoof-in-town.co.uk or to find a riding stables near you, visit the British Horse Society website by clicking here.
How Healthy Are Your Salads?
Many of us pick salads thinking that they're the healthy choices but is this really always the case? Unfortunately not! Far too often, if we look at the nutritional information on the packaging or inspect the ingredients a little more closely, it becomes apparent that the salads aren't as virtuous as they sound.
A salad, in its purest form, is a very healthy, nutrient-packed meal - think lettuce, tomatoes, cucumber, peppers, celery, spring onion and olives. With the addition of ingredients such as grilled chicken or salmon, a tin of tuna or mixed beans, you can healthily boost the protein content of the meal. However, with the addition of mayonnaise, salad cream, croutons, cheese and creamy dressings, you can easily boost the calorie and fat content too.
It's also worth thinking about salads that you make at home Vs pre-packed salads that you might grab for lunch. At home, you know what you put into them and you can control the amount of dressing that you use. When eating out, you have less of a say over what you end up eating. Scarily, researchers from Which? Magazine found that, out of 20 salads that are available from major food outlets, many contained a large proportion of a person's recommended daily fat intake and at least 2 had higher quantities of fat than a standard McDonald's meal.
It's scary to think that some of the salads we buy for lunch contain more calories and/or fat than a Big Mac which packs in 820 calories and 40g fat. They key thing is to look at the labels a little more closely, don't just stop at the word 'salad'.
In restaurants, it may pay to be a little more picky when ordering a salad if you are concerned about your calorie or fat intake. Something that sounds healthy such as a Chicken Caesar Salad can be very calorific and provide you with a large amount of fat, especially if the chicken and croutons are fried and there is a lot of dressing on it. Also, consider the fact that most chefs will 'drizzle' a salad with olive oil before it is served but the amount of 'drizzle' can vary dramatically which means that the calorie content of the meal can vary dramatically too. If possible, ask for meat and fish to be grilled and for dressings to be served on the side in restaurants and then you can add as much or as little as you like.
By far the best way to ensure that you salad is healthy is to make your own. A home-made salad can be a delicious, refreshing way to get a large proportion of your 5-a-day and will help you to stock up on vitamins, minerals and antioxidants. Here are a few tips from Heart Research UK on how to make your salads tasty as well as healthy:
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Add colour to your salad with beetroot, cherry tomatoes, peppers and radishes which are all packed with antioxidants
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Give your salad a fruity twist with apples, grapes, blueberries, raisins or strawberries
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Cucumber is low in calories and fat as well as being refreshing in hot weather, so chop some up and combine it with tomatoes, olives and a few feta chunks for a Mediterranean experience
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Nuts are a great source of protein, Vitamin E, selenium and essential fatty acids. Some nuts also help to promote healthy cholesterol levels, so why not add a few whole or chopped cashews, pistachios, almonds or walnuts for an instant crunch?
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Adding chunks of mackerel or sardines to your salad will give you a protein and omega-3 boost
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If you're vegetarian, try adding tofu, Quorn or kidney beans to your salad for a protein boost
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To bulk up your salad, try using cous-cous, bulgur wheat or brown rice as a base and combine with dried apricots, lentils or chickpeas.
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Don't drown your salad in creamy or fatty dressings. Instead, try adding some balsamic vinegar, lemon juice, herbs or low-fat mayonnaise.
Thanks For Reading!
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