Gluten is in so many of our foods these days and its not until you try and cut it out that you realise exactly how many products contain gluten. Gluten is found in wheats, rye and barley etc and so is often in breads, pastries, cakes, cereals and even sausages.

It is often needed to bind food together and gives dough its elasticity. There is often mixed reviews as to whether Gluten is good or bad for you, but for some people they have an intolerance to it. This is called celiac disease.  

Someone with celiac disease may experience discomfort after eating gluten and often need to adapt their diet to try and cut it out completely if possible. There are alternatives and many everyday products can come in a Gluten free form but often at a higher price and not always ease to find.

A simple blood test can be done to say whether you are Gluten intolerant and it only costs around £40.

Giving up gluten is not always easy but if you are feeling discomfort after eating breads and pastas etc then it may be worth a try cutting it out for a few months and see if you notice a difference.

With the UK now on a lockdown many people are wondering how they can make their food rations last as long as possible, to cut down on the amount of time they need to go to the shops. It is very important to try and cut down on waste and this can be done a number of ways. Try and make sure you only cook what you need unless you are certain it will be eaten in the next day or so. If you do have leftovers, be sure to refrigerate them or freeze them straight away. Some people do not like having the same food day after day, in which case it is better to freeze it for another day.

If you are cooking for children, try not to put them more than they will eat as this is just a waste. Instead putting them smaller portions, you can always give them more if they finish.

When going out to do your shopping, try and make a list. This will ensure that you get everything you need and don’t waste money buying food you already have.

It is more important than ever that we try and look after ourselves at the moment, so be sure to still try and get your daily fruit and veg or possible even take multivitamin.

As most of us lead incredibly busy lives, it is often the case that come about 3-4pm we find ourselves struggling for energy. This can be due to lack of sleep, diet or simply just from being so busy. Although it may seem tempting to make yourself a super strong coffee or reach for the biscuits, they may not be the best thing to give you the lasting boost you need. Below are a number of foods that are proven to increase energy levels:

Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6 all of which help to give you that energy boost you may need.

Brown rice is a very nutritious food. It is less processed that white rice which means it retains more nutritional value in the form of fiber, vitamins and minerals. One cup of this a day can help balance blood sugars throughout the day to maintain your energy levels.

Eggs can help to maintain a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested.

If you are finding that you are struggling with energy levels, then take a quick look at your diet and see if making some changes helps.

Food is something that we all need to keep going. Some people really enjoy eating and others just see it as a necessity. You may find that when you feel in certain moods you crave certain foods. Some people like to comfort eat when they are feeling low or you may crave salt if you are dehydrated. But did you know that the foods we eat can massively affect our moods. Foods which are high in sugar such as a donut for example can give us a boost of energy and make us feel happy but this is often quickly followed by a sugar crash and mood crash. Eating regular meals and snacks at the same times every day helps keep your blood sugar levels steady and this can also help keep our mood steady. Adding protein to your meals can help slow the absorption of carbohydrates in your blood and increase the release of dopamine and norepinephrine, which may improve your mood and energy for several hours after eating. Foods such as eggs, chicken and seafood are a good source of protein.

You may need to experiment with different foods to find out which ones work best for you when trying to improve your mood. Along with food, exercise is a great way to give yourself a mental boost.

With many of us leading very busy lives it is important to ensure we are eating the right foods to stay healthy and give us the energy we need. Eating too little will result in feelings of tiredness and lacking in energy, which is also seen in people who eat plenty, but of the wrong types of foods.
You can add a good quality multi vitamin to your diet to ensure that you are getting all the nutrients you need but it is best to try and get as much as possible from your diet.
Some foods are well known to boost energy levels. Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6 which are all well known for contributing to high energy levels.
Why not try switching your white rice for brown rice. It is less processed and retains more nutritional value in the form of fibre, vitamins and minerals which in turn gives you energy.
Coffee – with its large amount of caffeine can give you a quick energy boost and is said to be a great pick me up. The effects of coffee will often not long though and it is not good to consume to much caffeine in one day.

When trying to maintain a balanced healthy diet it’s important to think about how much sugar we have. The first type of sugar to think about is added sugars. These are in so many things that are considered healthy such as granola type cereals and breakfast bars as well as the more obvious things like chocolates and sweets. There is also a lot of added sugars to many drinks particularly fruit juices that are described as ‘Juice drink’. Fizzy drinks, unless diet drinks, are loaded with added sugar and yet as they are not filling they can be consumed with little regard to the amount of sugar that they contain.

The other sugars to be aware of are naturally occurring sugars such as fructose, glucose and lactose. These sugars are digested quickly and rapidly release the sugar into the bloodstream giving us a sugar hit then a deficit quickly after. Fruits high in sugar include pineapple, which has 16g of sugar per slice, bananas with 17g of sugar per banana and watermelon with 18g of sugar per wedge. Now these foods are still considered healthy as they contain many important vitamins however they should be eaten in moderation due to their high sugar content and the effects that sugar can have on the teeth and in fact the whole body.

It is often said that breakfast is the most important meal of the day – the first food consumed after several hours of rest, needed to provide energy to kick-start the day. It is easy to find cereals filled with sugar or to enjoy greasy foods like a bacon sandwich, but there are healthier options.

One idea is to enjoy porridge oats with a variety of fruits or perhaps honey. Fruits like strawberries, blueberries or banana go great with oats, or you could be more adventurous and try the likes of kiwi or pomegranate, full of antioxidants and great for maintaining good health.

For those who enjoy something a little more savoury, eggs can be a great option – from making omelettes to a side for smoked salmon. They also go great with avocado which, although high in fats, is actually really good for the heart and is very nutritious.

Some people struggle to eat a large breakfast, and for those people a smoothie might be a good alternative. The possibilities for smoothies are seemingly endless – anything that can be blended can go in a smoothie. Choose some favourite fruits or vegetables, and maybe pop in some extra vitamins or nutrients – there are lots of supplements available at health shops.