BISCUITS
Use this: Half wholemeal flour, half plain
Not that: Plain flour on it’s own
Why: Wholemeal flour has 15.8g of fibre in 150g, says nutritionist Keri Gans, so you stay fuller for longer. Plus it has higher levels of potassium, calcium and iron than its more popular rival. Flour power indeed.
FRUIT PIES
Use this: Xylitol
Not that: Sugar
Why: Xylitol is a sweetener and tastes like sugar, except it has 40% fewer calories. It’s great for diabetics, too, as it doesn’t require insulin to be metabolised, says Amber Rose, author of Love Bake Nourish.
CHEESECAKE
Use this: Low-fat ricotta cheese
Not that: Cream cheese
Why: You’ll double the amount of hunger-fighting protein and cut the fat by close to 30g for each 100g of ricotta cheese you use. “It’s much less heavy and caloric than cream cheese, too,” says Gans. Sweet!
PUDDINGS
Use this: Low-fat milk
Not that: Thickened cream
Why: Swapping cream for low-fat milk saves a massive 700 calories per 250ml. “The pudding will still have a nice, rich, creamy body, but with so much less fat,” says Gans. So seconds for everyone.
BROWNIES
Use this: Raw cocoa powder
Not that: Cooking chocolate
Why: Raw cocoa is processed in a way that doesn’t destroy any properties of the cocoa. “It has great health benefits, too, including three times as many antioxidants than green tea,’ says Rose.
PANCAKES
Use this: Hemp milk
Not that: Full-fat milk
Why: Hemp milk is low in saturated fat, easy to digest and cholesterol-free. “There’s no soya or dairy, either, so there’s no need to worry about bloating,” says Rose. Hemp lattes all round then.
CALORIE CRUNCHERS
Craving biscuits? Course you are. Try these low-cal options then…
- Gingerbread man – Tesco Mini Gingerbread men have 43 calories and 1.1g fat each. That’s almost half as many calories as a large ginger snap. Clever little man.
- Biscotti – Biscotti are tough to chew, so last longer than your average biscuits. Asda’s Mini Biscotti Biscuits have 91 calories and 3.3g fat.
- Coconut macaroon – The perfect solution for gluten-hating biscuit lovers – Waitrose Seriously Coconutty Macaroons are just 80 calories with 4.72g fat.
Read more: http://www.womenshealthmag.co.uk/weight-loss/healthy-eating/205/have-your-cake/
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March / April 2013 | Gurdeep Hundal
Hearty Lives Torfaen’s exercise instructor, Martin Bevan, tells Gurdeep Hundal how they help people achieve long-term, sustainable weight loss. Plus, see below for five top tips on getting active to lose weight.
Everyone should aim for a healthier lifestyle, and managing your weight is an important part of this. Taking regular exercise is a good way to improve your long-term heart health and is a key aspect of weight loss, along with healthy eating.
Hearty Lives Torfaen’s instructor, Martin Bevan, reveals the techniques they use for long-term, sustainable weight loss. He has helped individuals like Marchello discover their strengths, and applied this to their everyday lives.
The BHF Hearty Lives programme aims to reduce health inequalities through local partnership working and tailored projects for those who need them most. In Torfaen, Wales, we’re helping people of all ages to manage their weight and improve their long-term heart health.
Find out more about our Hearty Lives programme
Here’s Martin’s outline of how the programme helps with weight loss success:
1. Personal assessment
First, everyone is screened by our GP with a special interest in diabetes, or our specialist diabetes nurse, to check that they are medically safe to exercise.
I will then have a chat with them about their conditions such as heart problems, lung or breathing problems, diabetes, arthritis and balance problems, to see how this will affect how they can exercise. This will help us to produce a personalised exercise programme relevant to their current health condition and produce some exercise goals.
2. Walking test
We want them to enjoy what they are doing and we agree a target that they will be able to achieve. To find out what they might be capable of, we do one of two walking tests. This could be a six-minute walking test, where we see how far they can walk in six minutes. Or there is the incremental shuttle walking test, where they walk between two points in time to a set of bleeps with the bleeps gradually becoming quicker so they walk faster. For each test we make sure their heart rate or exertion level doesn’t go over a moderate level of intensity. This gives me an idea of their aerobic capacity, and that would determine what level of exercise they would be started on.”
3. Action plan
The programme runs for 14 weeks, and each week there is an hour of exercise and an hour of education with a dietician and nurse. This helps people understand their bodies a bit more, helping them reach their goals and improve them along the way.
4. Individual goals
Each person has a goal they would like to achieve. I know they are on the scheme to lose weight, but I’m more interested in an active goal they want to reach, whether it is to play more with their children, take up more sports, go for a walk in an area they feel they wouldn’t be able to, or even walk around the house. We want them to enjoy what they are doing and we agree a target that they will be able to achieve.
5. Group exercise
There are about 10 people in the group exercise sessions. First we do light warm up exercises and stretches for up to 15 minutes, followed by a set of circuit exercises with a short rest in between each. They might start with only doing a minute on each exercise, and we encourage them to build up to more, perhaps up to 5 minutes, depending on how they are progressing. We then do a 10-minute cool down exercise with stretches to finish.
Working in a group is nice, so they can exercise with other people and it’s more of a social thing, as it may feel strange on their own. But if someone is of higher risk, because of medical problems or learning difficulties, I would see them on a one-to-one basis.”
6. Home programme
I will give them a home programme to go through, so they can do most of the exercises at home. For running or walking, I would give them a pedometer for a full week and at the end of the week, I look at how many steps they do a day. We would then target the days they are not walking and look for ways of changing this. Some of the exercises involve cycling, though there are other alternative exercises, if they don’t have a bike.
7. Future encouragement
At the end of the course, we look at whether they have achieved their goals, and how they have improved. We will follow people up by seeing them every three months over the next 12 months, but we are available for them after that if they need it.
8. Further help
We can refer people on to a council-run exercise scheme to help them continue to exercise. This runs for 32 weeks, with exercise classes for one hour per session. It’s a nice way to encourage them to carry on exercising.
We also try to encourage them to help themselves, by pointing them to a group or network they can join. Walking is a popular one. It’s all about long term and lifestyle change. There’s no point doing a gym programme with someone who won’t go to a gym for the rest of their lives. Walking is great, because you can do it with friends and family.
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March / April 2013 | Gurdeep Hundal
Meat-eater, vegetarian or fish-lover? Whatever whets your appetite, you can still have a heart-healthy diet, says BHF dietitian Victoria Taylor.
Does a sizzling slab of steak tantalise your taste buds? Perhaps you prefer a fillet of fish or a colourful salad?
Whether your diet consists of the traditional meat and two veg, is mostly fish-based or you are a vegetarian, you can tailor what you eat to help look after your health and still get all the nutrients and energy you need.
A healthy diet can help you to reduce your risk of developing coronary heart disease. It can also stop you gaining weight, which reduces your risk of diabetes and high blood pressure.
Maintaining a balanced diet means eating plenty of fruit and vegetables and starchy foods such as bread, rice, potatoes and pasta. Where possible, you should also try to include some milk and diary products, as well as some non-dairy sources of protein, whether this is meat, fish, eggs or beans. You should only eat a small amount of food or drinks high in fat, salt or sugar.
Read more: https://www.bhf.org.uk/heart-matters-online/march-april-2013/nutrition/different-diets.aspx
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March / April 2013 | Gurdeep Hundal
Wilfred Howcroft, 76, from Shropshire, was first diagnosed with angina aged 38 when he was serving in the RAF. He has always favoured a traditional British diet that includes meat.
“I don’t eat meat every day – probably 3-4 times a week,” he says. “If I’m cooking a chicken curry, I use thighs and remove the skin first. If I do roast chicken, I tend to use roasting bags, which you can drain the fat from when the chicken comes out of the bag.
“Evening meals could be anything from simple chops with plenty of vegetables and potatoes or rice to a pasta-based dish. Some days I won’t have any meat at all, but it would tend to be fish on that day, such as a spicy fish curry, instead.”
Get our recipe for seared steaks with sticky shallot and red wine sauce
Victoria’s verdict
A meat diet needn’t restrict you to a plain meat-and-two-veg meal every night; like Wilfred, you can mix it up with pasta dishes, stir fries and curries.Choose lean meat and use healthier cooking methods to cut the fat content. By removing the fat from a steak and grilling it, rather than frying it, you can halve the amount of saturated fat. But if you have skinless chicken breast or lean pork, they contain even less saturated fat.Lean cuts of meat might seem more expensive, but you don’t need as much because there is less fat to discard. Plus you can bulk out stews and casseroles with extra vegetables and pulses. Lean cuts of meat might seem more expensive, but you don’t need as much.
Myths about meat
1. You can’t eat red meat if you have a heart condition.
Choose lean cuts of red meat or extra-lean mince to keep the saturated fat content down.
2. A meat-and-two-veg diet is nearly always fattening.
A traditional combination of meat with steamed or boiled vegetables and potatoes makes for a balanced and healthy choice, but choose a lean meat and avoid frying and adding fat.
3. Meat eaters don’t get enough veg.
Snack on fruit between meals and add vegetables to dishes to help you towards achieving your 5-a-day.
4. Meat is bad for your health.
The amount of saturated fat in different types of meat will vary but processed meats like bacon, sausages and ham can come with lots of salt, too. Make sure you read food labels to make a healthier choice.
5. Most people have too much red meat in their diet.
On average, people in the UK eat 70g a day of red and processed meat (cooked weight), which is fine. The Department of Health recommends you don’t eat more than 90g a day.
A meaty diet
| Good for |
Watch out for |
| Providing a wide variety of foods |
Salty, fatty, processed meats |
| Easy-to-balance meals |
Too much of one food group |
| Contributing to your recommended daily iron intake |
Too much fat furing cooking. Meat that is fried, not grilled |
Read more: https://www.bhf.org.uk/heart-matters-online/march-april-2013/nutrition/different-diets/the-traditionalist.aspx
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March / April 2013 | Gurdeep Hundal
Chris Annus, 54, from north London, works for the British Heart Foundation and has eaten a variety of fish, but no red or white meat, for about 40 years.
“As a child, I was never really that keen on meat. Then, when I left home, it just didn’t occur to me to buy it,” he says.
“As I’ve got older, I have started to think more about my health, so that’s certainly something I now consider, too.
“I tend to choose the fish option when I eat out. I also eat tofu, pulses, beans and eggs. When I buy fish, it is usually salmon or tuna. As I eat everything apart from meat, I don’t worry I’m deficient in anything. I think it’s easier to have a lower calorie intake if you’re not eating meat, and fish is lower in saturated fat, too.”
Get our recipe for grilled mackerel with mustard sauce
Victoria’s verdict
White fish is a source of lean protein and, when prepared using healthy methods (steaming and grilling), is a good option. Oily fish is also a healthy choice and is a component of the Mediterranean diet.By eating more fish, you will be likely to reduce your intake of meat and the saturated fat and salt that can come with it.
Watch out for tins of fish that contain brine.
Myths about fish-based diets
1. Fish is hard to prepare.
Your high-street or supermarket fishmonger can prepare, fillet and portion fish for you free of charge.
2. It’s expensive.
Some fish and shellfish can be pricey, so look out for special offers, frozen (not battered or crumbed) fish and tinned fish in water or unsaturated oil.
3. Fish smells.
Choose tinned or ready-cooked fish and cook fish in the oven or microwave rather than on the hob to minimise the smell.
4. Shellfish is high in cholesterol.
Shellfish does contain cholesterol but this is not the main concern for our cholesterol levels. A bigger concern is the saturated fat content of food. Watch out for shellfish cooked in butter or in creamy sauces.
5. There are plenty of fish in the sea.
Some species of fish are endangered, so choose fish that have been sourced responsibly. Look out for the Marine Stewardship Council logo to help you decide.
A fishy diet
| Good for… |
Watch out for… |
| Oily fish provides you with omega-3 |
Fish that has been fried in batter |
| Providing you with healthy fat |
Fish covered in rich, buttery sauces |
| Cooking quick and easy meals |
Tins of fish that contain brine |
Read more: https://www.bhf.org.uk/heart-matters-online/march-april-2013/nutrition/different-diets/the-fish-lover.aspx
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March / April 2013 | Gurdeep Hundal
Vijay Rana, 61, from Middlesex, is a retired journalist. He has eaten a vegetarian diet all his life.
“When my wife and I came to this country, we had almost no concept of heart disease,” he says. “Now, we use rapeseed oil rather than ghee and try to minimise our salt intake.
“We eat lots of green vegetables, such as spinach, mustard greens and sprouts. In the evening, it is usually dhal made with lentils and sometimes beans in curry sauce with a green vegetable. We avoid adding ghee to chapattis and we don’t add butter to vegetables.”
Read our recipe for cauliflower dhal
Victoria’s verdict
Vegetarian diets like Vijay’s can be a heart-healthy option when they are full of vegetables, wholegrains and a range of plant-protein foods, such as nuts, seeds and pulses, as well as eggs and low-fat dairy products.But it’s important to remember that being vegetarian isn’t a fast track to healthy eating. Chips, pastries and cakes are usually vegetarian, too!Resist simply relying on replacing meat with cheese as, although this is a nutritious food in terms of its protein and calcium content, it also comes with lots of saturated fat and doesn’t contribute much iron to the diet. Beans, dark green leafy vegetables and some dried fruits are good sources of iron.
It’s important to remember that being vegetarian isn’t a fast track to healthy eating
Myths about vegetarian diets
1. Veggie meals are better for you.
If you are eating pre-prepared vegetarian products, check the food labels to make sure they are healthy choices as well as being meat-free.
2. Vegetarian meals aren’t tasty.
Include the right balance of protein, starchy foods, and fruit and vegetables. Combine different textures and use plenty of herbs and spices to create flavour and variety.
3. All omega-3 fats are the same.
While there are plant sources of omega-3, such as walnuts, soya beans, tofu and dark green vegetables, we don’t know for certain if they offer exactly the same benefits as the omega-3 fats from oily fish.
4. There’s not enough protein.
A range of plant foods, including fruit and vegetables, pulses, lentils and wholegrains, can provide all the protein you need to ensure you have a healthy diet.
5. Vegetarians are healthier.
Some studies have shown that vegetarians are healthier but we don’t know whether this is down to their diet or other lifestyle factors.
A vegetarian diet
| Good for… |
Watch out for… |
| Fruit and vegetable intake |
Eating too many dairy products |
| Fibre, if you eat lots of wholegrains, pulses and veg |
High-fat or salty, processed vegetarian foods |
| Lean proteins |
Iron deficiency |
Read more: https://www.bhf.org.uk/heart-matters-online/march-april-2013/nutrition/different-diets/the-vegetarian.aspx
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March 2013 | Gurdeep Hundal
Looking to take up cycling, but worried about the cost? Ruth Ganthony shows you how to beg, borrow or buy a bike – and how to get your old one back on the road.
Learn how to repair a puncture
Cycling is brilliant aerobic exercise. We recommend that you do 150 minutes of moderate-intensity activity per week – you needn’t do it all at once – to reduce the risk of heart disease. Cycling to the shops and leaving the car at home will help you towards this goal; riding a bike is great aerobic exercise. It is also fantastic fun and can save you a fortune in transport costs.
Experts are predicting a boom in bicycle sales over the next five years but, for the novice, choosing a bike can be a daunting prospect. There are literally thousands to choose from – off-roaders, road racers, hybrids and classic bikes – with prices ranging from £100 to £3,000.
Runaround or racer?
The first step in choosing a bike is to decide what you’re going to do with it. Would you like one to nip to the shops with (think a handy runaround with a basket) or perhaps you’re after a folding bike for your commute? Thrill seekers may be looking to take on something more adventurous, such as off-road cycling on forest tracks and bridleways. In this case, a mountain bike or hybrid is your perfect partner. Speed demons will be better suited to a racing or track bike made from a lightweight material such as carbon fibre. Whatever you choose, it’s important that the bike is the right size for your height. The bicycle retailer, Evans, has a sizing guide.
Don’t forget to pump up your tyres
Paying for your new bike
Those who are still working should consider the Cycle to Work scheme. You won’t have to pay tax on your bike, which can save you up to 42 per cent on the cost. And, with monthly payments taken directly from your salary, it’s easy to manage. You have to be employed by a Don’t forget to pump up your tyres company that has joined the government scheme, though, and you can only buy your bike from one of the partner shops. For more information and to see how much you could save, visit the Cyclescheme or Bike to work scheme websites.
The market for secondhand bikes is booming, too. Local newspapers and classified ad papers like Friday-Ad are packed full of bargains from as little as £20, as are websites like Ebay and Gumtree. Secondhand bikes are likely to need a little TLC, and beware of buying bikes online without checking them out in person first. To reduce your chances of buying a stolen bike, ask the seller for a receipt of purchase and a bike frame number, which you should check against a list of bikes that have been reported lost or stolen at Bike Register.
The thrifty will know, however, that you don’t have to spend anything to get on the road (or off it). Websites such as I love freegle may sound too good to be true, but they’re not. The idea here is, rather than sending your unwanted but unusable items to a landfill site, you give them away. After all, one man’s trash is another man’s treasure. Of course, probably can’t afford to be too choosy.
Bike hire is another option – perfect for newbies and occasional cyclists. With public bicycle sharing schemes like Barclays Cycle Hire in London, it’s easier and cheaper than ever to give cycling a go. Boris Bikes, as they are affectionately known, charge an access fee of £2 a day, plus an additional fee, depending on how long you use the bike for. However, if you return the bike to a docking station within 30 minutes, you don’t have to pay for usage on top on the access fee. To find out more, visit the cycling section of Transport for London. Dumfries and Blackpool run similar schemes and there are more being developed across the UK.
For those living in an area where there isn’t a scheme, or if you’re planning a longer journey, you might find it better to go to a hire shop. Find your local bicycle hire at cyclehireinfo.com.
Recycling your bike
If you already own a bike but are guilty of leaving it languishing in the shed, maybe it’s time to rescue it from among the plant pots and return it to its former glory.
Doing your bike up is a skill in itself and you‘ll get an enormous sense of achievement from making it roadworthy. For those lacking the confidence to tackle it alone, why not ask a friend to show you the basics or search online for ‘bike repair demonstration videos’?
Or try The Bike Book: Complete Cycle Maintenance, which contains guidance on all aspects of bike care. It’s available from our online shop for £14.99, or you can call 0845 246 4050. There are also bike maintenance courses around the UK where you can learn hands-on.
It’s time to rescue your bike from among the plant pots
You can search for workshops near you on the Sky Ride website. Those who don’t fancy getting their hands dirty could look for a local repair shop in the Yellow Pages or search for one online. You’ll have to pay for labour as well as parts, but you’ll still be doing your wallet a favour by restoring rather than buying brand new.
Whatever you spend on your bike, you’ll soon reap the rewards. Cycling is great exercise and, even if you have to invest a bit of cash to get you started, the saving you make on petrol costs and train tickets could soon have you back in pocket.
Cycling essentials
You don’t need to buy loads of expensive kit to get started, but lights and reflective clothing are a must if you’re riding after dark. Be seen and protect your belongings with the BHF’s Branded High Visibility Backpack Cover, £12.99. You’ll never have to buy batteries for your lights again with this set of two Dynamo Bike Lights, £9.99. Buy them from our online shop or call 0845 246 4050 for our full range of cycling products, including puncture repair kits and pumps.
Step-by-step – learn how to repair a puncture
Get on your bike with the BHF
The BHF runs more than 30 bike rides for all ages and abilities. Find the perfect fundraising event for you and join the team or call 0845 130 8663. Here are few of our favourites:
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Pizza that packs a healthier punch
March / April 2013 | Gurdeep Hundal
Whether you want more energy, greater concentration, reduced stress or less fat (yes to al four please!), Spin the WH pizza topping wheel to find your perfect match.
Read more: Pizza that packs a healthier punch
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March / April 2013 | Gurdeep Hundal
Ease off pavement pounding the week before your period. Research shows nerve fibres around the knee fire more often than, affecting joint stability and upping your risk of injury. Ouch.
Read More: Put a positive skin on your cycle
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1 February 2013 | Gurdeep Hundal
The RCGP has backed a scheme for GPs to prescribe self-help books to patients suffering with anxiety, depression or relationship problem.
As part of the initiative launched by the Reading Agency charity, GPs are asked to advise patients suffering with mental health issues to visit a local library and read a selection of books ranging from binge eating, anger, sleeping problems and social problems.
The Arts Council is providing funding of £20,000 to libraries to stock these self-help books.
Research carried out over the past year has compared the effectiveness of self-help books with support sessions, which is the usual form of treatment for mild depression.
Miranda McKearney, chief executive of the Reading Agency project said these trials showed that self-help books were effective. She added: ‘There is growing evidence base that shows that self-helping reading can help people with certain mental health conditions to get better.’
She said 6 million people in the UK suffer from anxiety and depression, and around two thirds of those people were not receiving any kind of treatment.
An RCGP spokesperson said: ‘The college has endorsed the project, which will go live in May this year.’
Dr Paul Blenkiron, consultant in adult psychiatry at Leeds and York Partnership NHS Foundation Trust said the self-help books is ‘something the NHS should be investing in.’.
But he added self-help books would not be suitable for every patient: ‘The key thing is that the person is commited to doing some work.’
The self-help books will be in libraries from May this year and include Overcoming Relationship Problems by Michael Crowe, The Feeling Good Handbook by David Burns, and How to Stop Worrying by Frank Tallis.
Read more: http://www.pulsetoday.co.uk/commissioning/commissioning-topics/prescribing/rcgp-backs-scheme-to-prescribe-self-help-books-for-depression/20001722.article#.UrCQ1yhAvar
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GPs will be able to refer patients with complicated problems that keep them off work to a new advisory service, the Government has announced.
Launching in 2014, the major new service will provide assessments and advice to GPs, employers and the employee to help those on sick leave get back into the workplace.
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