Health_Fitness_UK_July_2017

FOOD
notebook
SOUND BITE
‘I try to come
at fitness and
nutrition from a
perspective of
gentleness and
what will make
me feel good
afterwards’
Taylor Schilling
5 WAYS WITH
ALMONDS
Here’s how to get the
best out of this popular
type of nut
Eat them skin-on All almonds
are healthy, but the brown skin
offers extra phytochemicals, such
as flavonoids, which reduce
cholesterol and inflammation.
Eat your almond butter chunky
On a diet? Grinding almonds
breaks down their cellular
structure, so more calories will be
available for the body to absorb.
Add some to your breakfast
Research shows a handful of
almonds with a high-carb meal
lowers its glycaemic index (the
rate it raises blood sugar).
Add them to a veggie stir-fry
These nuts contain as much
protein, gram for gram, as
chicken or salmon, and are higher
in zinc, magnesium and iron, too.
Portion them Although high in
fat, almonds are a nutritious and
filling food for weight-watchers.
A healthy portion is 25-30g, or
one generous handful, a day.
26 Health & Fitness // healthandfitnessonline.co.uk
GET FRUITY
Want to reduce your diabetes risk or minimise
complications of the disease? Tuck into fruit, say
scientists. In a Chinese study, researchers found that,
for people who were diabetes-free at the start of the
study, daily consumption of fresh fruit led to a 12 per
cent lower risk of developing the disease compared
with a group who never or rarely consumed fruit. For
people with diabetes, consuming fresh fruit more than
three days a week led to a 17 per cent lower risk of
dying than those who ate it less than once a week.
The study puts to rest the myth that fruit is too
sugary for a healthy, diabetes-preventive diet.
STAY SUNSAFE
Nutritionist Tegan Philp
for CNM
‘Eat more tomato paste!
Tomatoes contain the powerful
compound lycopene. It can extend the
amount of time some people can spend in
the sun before UV damage occurs. Cooked
tomatoes are a concentrated source of
nutrients and are richer in
lycopene than the raw
version. Never overdo sun
exposure, though!’
CNM trains students for
careers in natural therapies;
naturopathy-uk.com.
IBS SUPPORT
Alflorex is a new probiotic
in town and it’s the one
to try if you have irritable
bowel syndrome. The
35624 culture it contains
is the one recommended
most often by gastroenterologists in the
US, and is shown to reduce abdominal
discomfort, passage of gas, bloating and
to regularise bowel movements. Fans of
the supplement include IBS-suffering
ex-TOWIE star Abi Clarke. A month’s
supply (30 capsules) costs £24.99 from
Boots and is perfect to pack for your
holiday as, unlike many probiotics, you
don’t need to refrigerate these.
WORDS: Angela Dowden PHOTOGRAPHY: iStock