Eating Clean - by Choice or Necessity? | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

What do your food choices say about you? Do you have to read the label carefully because of a health condition, do you like to be seen to buy the latest trends, or do you just buy things because you like the taste?

These days, many people are choosing to go the extra mile, and putting more effort into their food awareness. And not just because of allergies or intolerances. For some, it’s a lifestyle choice, and the health and fitness benefits easily pay off the effort they put in.

According to the latest statistics, more than half of Britons are now buying ‘free from’ products. That is, products free from such ingredients as gluten, wheat or lactose. Only around 1% of the population suffer from coeliac disease (which requires them to avoid gluten) and it’s estimated only 15% are lactose intolerant. That’s way below the 55% now buying products that cater to these conditions. So are people buying them just because it’s the latest trend (certainly helped by high profile celebrity endorsements), or are there health benefits to be had for everyone? The fact that you’re thinking about your diet enough to choose these products means you’re likely to have a pretty healthy diet, so it may be hard to pin down specific benefits.

Could it just be down to the perception that it’s better because of the way it’s made? By ensuring products are free from certain ingredients, the producer gives the message that they have put more effort into making the product. More effort equals better, healthier product, right? It’s the same with organic food, which hit the headlines again recently.

Previous studies had suggested that organic foods show no significant health benefits over non-organic food. But new studies contradict this, and say that organic foods are richer in antioxidants and lower in harmful metals, equivalent, they say, to an extra one or two portions of fruit and vegetables per day, which sounds extraordinary. However, the reports were quickly followed by claims that the study and its findings were misleading. Some scientists said that while organic food may be higher in antioxidants, these are not part of the essential nutrients we need, and so benefits would be minimal. Often, people are choosing to buy organic and free from products not for their health benefits, which may or may not exist, but in support of the method of production - environmental concerns, such as sustainable farming techniques.

Or maybe it’s as simple as taste. Over recent years, we’ve seen an explosion in the range and flavours of beer and chocolate available, and a subsequent rise in popularity of real ale and dark chocolate. That was down to small pressure groups such as CAMRA running successful campaigns.

Now there’s a new group aiming to change our perception of unpasteurized milk. Pasteurizing may kill off various bacteria that can cause food poisoning and other illnesses, but it also kills off the desirable bacteria that can have health benefits. And it neutralizes the flavour, they say. Unpasteurized milk is a living food with a complex flavour that varies according to breed of cow, and what they feed on. The Food Standards Agency has found a widespread appetite for it, and is considering the case. If that starts appearing on your supermarket shelves, what would be the most persuasive argument to make you try it? One that’s based on the health benefits, the social benefits or the taste benefits?

Whatever your reason for choosing to eat something or not, that’s your choice. And we fully support you in all your diet decisions. If it’s just because you don’t like the taste, that’s as important to us as if you have an allergy. We listen to what you need and what you want, and we tailor every plan to the individual. So you get the freshest, healthiest and tastiest food delivered right to your door.

Contact us 7 days per week on 020 86269360 between 9.00am and 21.00pm or via www.totaldietfood.com

Get our daily menus plus other food and diet based insights on our website here or via Twitter and Facebook

Eating Clean - by Choice or Necessity? | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

The Perfect Summer Diet Plan | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

It’s the middle of a heatwave, and you probably don’t feel like eating anything too substantial, right? But it’s vital you still stick to your plan and get the right nutrients. Your body still uses as much energy to stay cool as to stay warm. It probably won’t hurt to skip the odd meal if you’re not hungry, but make sure you get the right vitamins and minerals packed into the food you do eat. And of course, keep drinking plenty of fluid. Food with high water content, like melon, lettuce and peppers, can contribute towards your daily hydration, so don’t feel you have to drink buckets of water.

If you take out a Total Diet Food plan, we can tailor your meals however you like. So if you don’t want any hot meals this week, we can make sure your food is still healthy and matched to your needs. Like this delicious Smoked Salmon Salad Nicoise that’s on our menu for tomorrow. Salmon is an excellent source of high quality protein, vitamins and minerals, as well as being high in omega-3 fatty acids, which are great for a healthy heart, brain, joints and general wellbeing. And there’s good water content in the greens and radishes to help keep you hydrated.

All our food is highly personalized, so if there’s anything particular you want, or don’t want, while the weather is hot, or for any other reason, just let us know by midday the day before and we can change it. It’s all prepared with the freshest ingredients, so it’s easy, tasty and nutritious. You don’t have to shop, chop or cook, and that means more time for you to enjoy the weather while it lasts! Cos this being England, we know it won’t last long!

Contact us 7 days per week on 020 86269360 between 9.00am and 21.00pm or via www.totaldietfood.com

Get our daily menus plus other food and diet based insights on our website here or via Twitter and Facebook

The Perfect Summer Diet Plan | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Sugar - What You Need to Know | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Why is it an issue?

It’s the latest thing on the health police’s agenda, being cited as a major cause in the rise of diabetes, obesity, heart disease, and possibly even dementia, not to mention tooth decay. The risk to your health is becoming harder to ignore, and the costs to the NHS of treating avoidable illnesses are enormous.

But some sugar’s ok, isn’t it?

Yes, it’s the added sugars that are the problem. Naturally occurring ones in fruits, milk, etc are generally considered ok. Government guidelines give recommended levels of added sugars. They say no more than 10% of your daily calorie intake should come from added sugar (taking into account alcohol).

That equates to 50g for women and 70g for men, as a rough guide. But the government has just halved its recommendations, so 25g or 35g now!

How do I know how much I’m eating?

Unfortunately, it’s not quite as simple as just reading the labels. The problem is that these guidelines are for added sugars, but the guidelines you read on food packaging are often for total sugars, including the naturally occurring sugars in fruits, milk and other foods that are not considered such a danger. There are no government guidelines on total sugars, because that doesn’t tell you the proportion of added to natural. So the industry uses a rule of thumb of 90g for labelling.

One can of standard Coca Cola contains 35g of added sugar. That’s your entire daily allowance under the new halved guidelines! A sweet and sour chicken ready meal can contain 22g, although some of that is naturally occurring in the pineapple, and it’s hard to work out how much is added.

It’s all a bit too confusing isn’t it? What can I actually do?

Try to cut down on sugar you add yourself, in tea, coffee, cereals etc. Do it gradually, by reducing the amounts rather than going cold turkey. You’ll find you don’t miss the taste if you adjust gradually, and that alone can make a big difference.

Switch fizzy drinks for fruit juices or flavoured water. Think about what you snack on, and try not to head straight for the donuts. Read labels, especially on things that claim to be healthy – a prominent health claim on the packaging is often countered by less healthy additives such as sugars.

Most importantly, avoid processed foods. The ready meals and pastries many of us grab for convenience are stacked full of the bad sugars we need to avoid. Eating clean is the one bit of advice that can help a wide range of issues with the modern diet.

And don’t forget to exercise regularly – any diet should go hand in hand with that.

Shouldn’t the labels be more informative?

Yes, as the extent of the problem is becoming better known, pressure groups are demanding more accurate and less misleading information on a variety of topics, and sugar is right up there at the top of the agenda. But multi-nationals use sugar to generate cravings and make you buy more of their product, so they’re not likely to change unless they’re forced by law or our shopping habits.

What’s the sugar content of your diet plans then?

At Total Diet Food, all our ingredients are super fresh, and we guarantee that we use no added sugars. We don’t use processed foods or starchy carbohydrates, which can also be a source of bad sugars. We also personalize every plan we send out to your specific needs, and special requests. So if you want to cut out fructose, carbs, or anything else, we can help with that. So you can rest easy knowing our food not only tastes great, but it’s perfectly balanced and tailored to you, with no added sugar.

Contact us 7 days per week on 020 86269360 between 9.00am and 21.00pm or via www.totaldietfood.com

Get our daily menus plus other food and diet based insights on our website here or via Twitter and Facebook

Sugar - What You Need to Know | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Top 10 Tips for a Postnatal Diet | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Top 10 Tips for a Postnatal Diet

Jun 25, 2014
Posted by: Ben

It’s been a long nine months, and your body’s been through the mill.  But it’s been worth it – now you’ve got a beautiful new baby. The temptation can be to hit the wine and soft cheeses, and all those other delicious things you’ve been abstaining from. But as with anything, you’re going to need moderation and a little self-control. It’s important to continue to eat healthily to be able to provide for your baby.

If you’re breastfeeding, the basic rule of thumb is don’t eat anything you wouldn’t want your baby to eat, as everything you eat goes directly to your baby through breast milk. But even if you’re bottle feeding, your body will thank you for looking after it as carefully as you did during pregnancy, as you’ve still got a lot to recover from, and you’ll need plenty of energy to devote to your child.

There’s plenty of diet regimes out there to look up, but they can be complicated and confusing. So here’s a few simple guidelines to follow when planning your healthy post natal diet.

1 Don’t skip meals

Many women are either too busy with their little one, or deliberately skip meals to try to lose weight. But if you skip meals, you’re more likely to snack or overeat at other times, and weight gain is more likely than weight loss.

2 Get plenty of rest

Your sleep is going to be interrupted, and you’ll want to take advantage of the baby’s naps to get things done. Many people eat to combat fatigue, but energy foods and caffeine will only offset the slump. Rest when your baby does, and you’ll be in better shape for your diet to work.

3 Be prepared

You’ll be amazed how much longer things take to organise than before your pregnancy. Get into the habit of keeping lists. Organise your diet too – plan your meals and write shopping lists.  Prep as much as you can for the day or week ahead. That’ll help you when you’re tempted to skip meals too.

4 Stay hydrated

Drinking water helps you function more efficiently and burn more calories. You’ll feel fitter, fuller and better energised.

5 Eat fresh

Avoid processed foods. Fresh is more nutritious, and will help your energy levels long term. If you’re breast feeding, those fresh nutrients go straight to your baby, don’t fill up on junk foods that will put additives into your milk.

6 Limit caffeine and alcohol

Alcohol inhibits fat loss and promotes fat storage. Caffeine is a short term boost followed by a slump, which raises your blood pressure. Many sports drinks have high sugar content too, so read the labels. If in doubt, stick to water, maybe with a squeeze of lemon to sweeten the flavour.

7 Avoid sugar

You need sustained energy foods, not quick bursts.

8 Eat fiber

Constipation is a common post natal problem, especially with caesarians. Eat plenty of fiber, and don’t overuse laxatives or you become reliant on them.

9 Eat healthy fats

Not all fats are bad for you. Olive oil, avocados and nuts are all sources of fats that aid nutrient absorption, nerve transmission and cellular health.

10 Supplements

Only take supplements on expert advice, as the wrong ones can be harmful. Get your minerals and vitamins from fresh foods. But if you’re on iron supplements, then eating foods containing vitamin C will aid the absorption of the iron.

There’s obviously a lot to think about, and you’ve already got enough on your hands with the new arrival. But your own health and nutrition is vitally important at this stage. At Total Diet Food, we can plan your diet according to your personal tastes, needs and nutritional advice. That’s one less job to worry about.

Contact us 7 days per week on 020 86269360 between 9.00am and 21.00pm or via www.totaldietfood.com

Get our daily menus plus other food and diet based insights on our website here or via Twitter and Facebook

Top 10 Tips for a Postnatal Diet | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Could your bag for life be bad for your health?

Everyone’s trying to cut back on using plastic bags. Many supermarkets now only give you bags if you ask for them, and the law is about the change to introduce a 5p charge for using them. We all know it makes sense – you’ve got hundreds of them crammed into a drawer at home that could be better used storing all those kitchen utensils cluttering up the sideboard. And every time you go shopping, you find yourself at the checkout patting down your pockets and realizing you’ve forgotten to bring any bags with you again. You’ll just have to get some more. And stuff them in the drawer to be forgotten again next time.

But should you really be making the effort to remember? It turns out those bags for life you proudly and happily forked out 10p for, could actually be making you ill. They’re a breeding ground for various bacteria, including e-coli, salmonella and listeria. Researchers atGlasgow Caledonian University found almost half the reusable bags they tested were heavily contaminated. And in San Francisco, when retailers were banned from giving their customers plastic bags, there was a subsequent increase in the number of people admitted to hospital for food poisoning.

The risk comes from using the bags for multiple products, which allows the bacteria to spread from one thing to another. Somebody might bring home meat from one trip, and then put loose vegetables into the same bag next time. The Food Standards Agency (FSA) recommends that raw meat and fish should never be carried in the same bag as ready to eat foods such as fruit and veg, and if you use a reusable bag, make sure you keep separate bags for different food types. Of course, meat that’s fully sealed off the shelf is fine – this applies to meat you’ve bought from the fresh meat counter or butchers.

So now you have to mark your bags and keep them separate as well as just remembering to bring them with you in the first place? Isn’t this all getting a bit much? Maybe I don’t care about the environment that much after all. Well, help is on the way. Several firms are developing a new type of bag for life, with an anti-bacterial coating. It works by preventing the bacteria from reproducing, so that they die off. It’s still a sensible precaution to pack meat and veg separately, but at least if you can’t remember which bag you brought the meat home in last time, this new bag will mean it’s still safe to put your veg in it next time out. Or, of course, use a canvas bag!

At Total Diet Food, all our delivery bags are thoroughly cleaned before sending them out, so you can rest easy knowing that your delicious meals are on their way to you, tasty and bacteria-free.

The tastiest and most personalised diet delivery service in London. From less than £30 per day.

#diet #dietdelivery #health #food #eatclean #fitness

Contact us 7 days per week on 020 8626 9360 between 9.00am and 21.00pm or via www.totaldietfood.com

Get our daily menus plus other food and diet based insights on our website here or via Twitter and Facebook

A 1500 Calorie Plan for a busy female executive

Breakfast

Low Fat Natural Cottage Cheese with Organic Wholegrain Rye Bread and Roasted Tomato

Serve Cold

Morning Snack    

Pear and Pumpkin Seeds

Lunch

Roasted Salmon Filet with Horseradish Beetroot, Grilled Aubergine, Baby Corn, Cucumber and Herbs Dressing

Serve cold

Afternoon Snack

Strawberry Yoghurt

Dinner

Hungarian Lamb Goulash with Baby Potatoes Roasted Peppers, Mange Tout and Celeriac

Heat in the Microwave for 5-7 minutes until piping hot

The freshest and most personalised diet delivery service available in London. From less than £30 a day.

www.totaldietfood.com 

#diet #dietdelivery #food #health #eatclean #fitness

Is a high protein diet harmful to your health? | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Is a high protein diet harmful to your health? | Total Diet Food - London's Fresh and Personalised Diet Delivery Service

Is a high protein diet harmful to your health?

Jun 17, 2014
Posted by: Ben

Recent research has suggested a possible link between diets high in animal protein and cancer or diabetes. But is the link one we should be worried about?

The research comes from a National Health and Nutrition Examination Survey (NHANES) in the US.  According to the Guardian newspaper, “middle aged people who consumed a lot of animal protein tended to die younger from cancer, diabetes and other diseases, [but] the same diet seemed to protect people’s health in old age.”

Valter Longo, director of the Longevity Institute at the University of Southern California, said “People need to switch to a diet where only around 9 or 10 percent of their calories come from protein, and the ideal sources are plant based.”

But Peter Emery, Head of Nutrition and Dietetics at King's College London remains unconvinced. "I would urge general caution over observational studies, and particularly when looking at diet, given the difficulties of disentangling one nutrient or dietary component from another. You can get an association that might have some causal linkage or might not,” he says.

We hear these kinds of health scares all the time, with the latest story often contradicting the last one. And we are usually only told of a ‘link’, not actual proof. All that means, is that some people who developed cancer or diabetes happened to have a high protein diet. But they may also have been heavy smokers with high sugar intakes. In fact the same study showed “almost double the risk of dying from any cause over an 18-year period”. Does that mean eating protein makes you more likely to be hit by a bus?!

We’d love to hear your thoughts on the research. Should we listen to advice based only on a link? Or is this kind of research just a waste of time, or maybe even harmful? Read the full article athttp://www.theguardian.com/science/2014/mar/04/animal-protein-diets-smoking-meat-eggs-dairy

Whatever you think, our gourmet diets are personally tailored to your needs, and we can adapt your menu to suit your individual lifestyle. Valter Longo recommends spending a couple of months looking at the labels on your food. We say, why bother, when we’ve already done that for you. Talk to us and let us do the calculations for you.

 #diet, #dietdelivery, #food, #health, #eatclean #fitness

Contact us 7 days per week on 020 86269360 between 9.00am and 21.00pm or via www.totaldietfood.com

Get our daily menus plus other food and diet based insights on our website here or via Twitter and Facebook