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FODMAP food fun

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I have had a rocky ride with Irritable Bowel Syndrome (IBS). I was diagnosed with it as a university student in 2007, after I had agnoising abdominal pains that kept me awake and horrific belching.

Blood tests ruled out coeliac disease and I had an ultrasound which was clear. I was offered an endoscopy – an investigation where a tube is shoved down your throat – but mum warned me off, telling me what a traumatic experience it was for her.psyllium

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Psyllium looks about as great as it tastes.

I tried all sorts of remedies. Peppermint tea which helped in the short term, a low dose of antidepressant medication, which completely stopped symptoms but induced vivid nightmares, and psyllium husk (found in the brand Fybogel) which made me feel sick. You had to quickly drink grains floating in water. It was hard to pinpoint which particular foods set me off. No pain relief medication helped.

A 2013 medical study concluded that  the low FODMAP diet offers leads to significant improvement for the majority of those with digestive disorders, around 15% of the world’s population. Research suggested that certain carbohydrates were responsible in 1988 and the diet was developed following further studies. I have found that I no longer have stomach pains before or after eating and I no longer get bloating. It has given me significant relief.

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Around 75% of patients in two small studies found that their symptoms had improved. More research needs to be undertaken as this could be a cheap option for the National Health Service rather than relying on medication. It should be recommended to all patients complaining of digestive discomfort. A Gastroenterology journal entitled A FODMAP Diet Update: Craze or Credible? concluded: “evidence indicates that the FODMAP diet provides an effective approach to managing patients with FGID [digestive disorders].”

I discovered the FODMAP diet through online research. This stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

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The theory is that some fruits, animal dairy products, wheat products, beans, garlic and onion (containing Fructose, Lactose, Fructans, Galactans and Polyols) are incompletely absorbed and are harder to digest. IBS sufferers appear to be particularly sensitive to them. For a full list click here and go to the bottom of the page.

A main plus point is that it is not a restrictive diet. You could still have trigger foods, just less of them. It was only onions and garlic that the diet recommended completely avoiding. This only caused a problem with curries. Spring onions were a decent substitute for stir fries and garlic puree in stir fry sauces did not cause me any trouble.

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The aim is to try the diet for six weeks and then introduce one trigger food a week and see how much it affects you.

A typical day included:

Breakfast:

Porridge or muesli with lactose-free milk, banana and coconut flakes

I like lacto free milk by Arla, it is still cow’s milk and tastes the same, but with an enzyme added to break down the lactose. There is no point trying goat or sheep milk instead – it still contains lactose.

Almond milk tends to stick in the back of the throat, hemp milk tastes too watery and coconut milk is too sweet. Forget soya milk as soy beans are on the list of foods to limit.

I’ve saved money by bulk buying a kilograme of oats rather than ready-made porridge sachets. Simply add a quarter of a cup of oats to half a cup of milk and half a cup of water (or 40g oats, 175ml water, 175ml milk) and microwave for two minutes, microwave for two minutes more. You may need to practice this on a weekend first as it depends on your microwave wattage.

I got ready-baked oats which are a minute or two quicker, but they don’t taste as nice as standard Scottish ones.

Lunch:

Pasta or potato salad (I was able to handle the small amount of gluten pasta for lunch)

Green salad with mozzarella slices

Leftovers

Dinner:

Gluten-free pasta and sauce or

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or steak, spinach and potatoes (for days when I’m tired and need an iron boost).

Dessert

Snowconut frozen yoghurt – gluten and lactose free as it is made from coconut milk this is a tasty alternative

Melon (not watermelon – this is high FODMAP)

Strawberries and a little cream

Unfortunately there is not much lactose free yoghurt available but I find that in small quantities I can usually tolerate it.

I recently had wheat pasta again and as anticipated, I had a sore tummy approximately an hour later. Rice pasta is just as good if you get thicker varieties such as penne and fusilli. I will be eating lunch portions only. Before sport I avoid any trigger foods. I have also cut down on my alcohol intake as this makes my symptoms flare too. If I am out drinking I try to alternate with juice.

If you try it let me know how it goes. You can find checklists online to take when you’re shopping, such as this one. Remember you need to reduce/avoid intake of any high FODMAP foods for six weeks before you start reintroducing foods on this list. It may be helpful to keep a food diary during this time.

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Food for Thought

homeless-robbie-from-preston I am someone who likes the feeling of fullness. I am always eating. I buy food for one so I am guilty of contributing to our massive problem of food waste.

While I scoff myself and throw half-eaten food away, others are so starving that they dig into bins for something to eat.

I am talking about the “hidden homeless” that we walk past every day. I recently saw a programme about this desperate group of people called “Where am I sleeping tonight?”. The hidden homeless are not registered as homeless and therefore do not receive additional support. Those that sofa-surf (sleep on friends’ sofas) or sleep on the streets because they feel safer there than in hostels.

Research by the homeless charity Crisis indicates that as many as 62% of the homeless fit this category. For every month that the respondents spent in accommodation provided by the council, they had spent over three months sleeping rough.

There are estimated to be 1 700 hidden homeless people a year. The documentary really opened my eyes to something I had no idea about in my sheltered existence (literally). They lived with so little, not knowing where they would sleep at the end of the day or whether they would be safe. They were completely dependent on the goodwill of others just to stay alive.

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It could have happened to any one of us if we had been less fortunate.

One boy of just 17 had struggled with anger-management issues and had beaten up his family until he got kicked out. He wished he could turn back time or that they could see how he had changed.

Another boy had fallen out with his mother, who then moved away leaving him with his grandmother. She fell out with him so he had to go. He said he hadn’t eaten for about a week and his eyes bulged with ravenous desperation as he waited in line for food, white as a sheet.

A girl was sofa-surfing as a messy divorce had made home hell. She said it had been friends at first, then friends of friends and then people she did not know at all. One man had tried to make a move on her and she had to find somewhere else to stay that night.

These vulnerable young people seemed to have little or no chance of escaping the endless cycle of hunger, cold and sleep deprivation.

Once someone I knew did a sponsored rough sleep for a homeless charity and he said it was he hardest thing he had ever done. He did it at the start of winter and he didn’t sleep at all because he was so cold in his sleeping bag and the concrete was so uncomfortable. homeless

The programme got me thinking. Surely there is something we can do to share the wealth. I have been brought up with everything and I take basic needs like food and shelter forgranted.

I have given food to beggars before. Just extra food that I will not eat or snacks like cereal bars. They are always gratefully accepted.

But I want to do more.

I am planning on buying a full lunch for a homeless person so they can at least have one proper meal that day.

I will get a sandwich, a flapjack (more filling than crisps) and some fruit. Perhaps a hot drink to go with it.

I want to start a movement like the famous “Pay It Forward” one. This one involves buying food for the needy. Some incredible people already do.

So how about you join us, reader, and buy a homeless person a sandwich.

If you do it let me know how it feels. When I have donated before I have always felt content. It is a feeling that only helping someone in need can bring. A deep satisfaction that you are making a small difference in an indifferent world. The Gift that Keeps on Giving

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Hunger Day

As I write this there’s a constant feeling of hunger in the background…today I haven’t eaten anything since dawn.

It all started after doing a 10K charity run for Cancer Research. I wasn’t going to do another charity event this year, after raising £187 for a Multiple Sclerosis rehab centre.

But then my friend’s dad, who has myeloma (bone marrow cancer) asked me to do a 10K. The money goes towards research he is participating in at Hammersmith Hospital in London. If you would like to help me out with a donation our link is here. 

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I asked some Muslim colleagues to help out and they said they’d sponsor me double if I did a day of Ramadan with them. Fasting has lots of health benefits, among them lowering cholesterol, levels of stress hormones in the blood and boosting brain cell production. So I thought it’s only a day, I’ll give it a go.

I’d never fasted before except two days when I was eight and travelling and got ill from the flight food. We’d gone to New Zealand on a non-stop 36-hour flight and if I wasn’t suffering from food-poisoning it was travel-sickness. We stopped in Abu Dhabi and I remember we were told not to eat anything at the airport as it was Ramadan, but I was so ill I didn’t want to. I remembered the hungry eyes of the turbaned wrinkled man sitting on the tiled bench there.

The closest I’ve come to not eating in more recent times was the 5:2 diet, which I followed for a few weeks (two days of eating 400 calories), but then I could drink as much water as I wanted. I had been inspired by Mike Mosley and lost 2kg. I was doing it to improve memory and alertness. I didn’t notice a change in either, but maybe I didn’t try it for long enough.

Ramadan is really strict. No water, no food and because it’s summer, you have to do that for 18 and a half hours.

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The only time I haven’t appreciated the sun

I thought that it started at sunrise, so I excitedly got up and finished my toast and cereal breakfast for 4.40am for sunrise at 4.41am. I was reminded of the days of midnight feasts. I thought eating that close to the time was really smooth until I went to work and was told that they stop eating two hours earlier for morning prayers. This is intense.

The hardest part was at lunch. I was acutely aware of people eating, so I spent my time checking out local takeaways planning dinner (I’d be too weak to cook and I needed to have something to look forward to). I also normally snack at 10am, so I got hunger pains then. As I have IBS I was also belching and burping quite a bit at work which was really embarrassing.

After about 1pm, the hunger feeling faded to background noise and was easier to deal with. By the end of the day I was getting quite distracted. Seeing food or hearing about it did not make me hungry, the smell did. It was like part of my brain was disassociating itself for self-protection.

I felt weak and a little like I was floating when I walked. But apart from a slight ache in the belly I was fine. I had expected to have a drier mouth.

I wouldn’t do it again unless I had a similar charity deal. I’d rather appreciate those who have less than myself by enjoying what I do have.

It’s getting harder as it gets later. I started counting down the hours at 6pm.

Now I can’t wait to break this horrendous hunger with a buy-one-get-one-free pizza deal. Veggie and fish of course so I don’t eat non-Halal meat…

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A night in Essex

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Surprises always carry some element of risk. So when I headed off down to Essex I just had to cross my fingers and hope for the best. But that made it exciting.

It required careful planning and some subtle questions. I booked time off work and the ticket. Then I asked where to send a birthday card, and whether it would be ok if it arrived a day early. I was arriving then as I had plans on the Friday – my friend had booked time off work to visit me and as she lived in London had kindly agreed to make it a road trip. I knew which station was closest as I had visited my boyfriend before. Then I had to find out what sort of birthday cake he wanted. So I said I was going to buy him a cake slice after work, what sort did he want. He was home the weekend before, back from working down in Essex. We had a rather heated discussion with him saying he didn’t want me to buy anything and with me still trying to find out what he wanted. I probed further at Birmingham, when as chance would have it we walked past a Patisserie Valerie counter in the Bullring shopping mall. I had already decided this was the most suitable option. I had previously spotted the cafe whilst trying to locate Boots in both stations to get an urgent product for a friend. Instead of having a cake going off on the train journey down I could buy it fresh there. Perfect! I love Patisserie Valerie. It’s so pretty and tasty and the cakes are unlike anything else I have seen.

So once at St Pancras I walked over to Kings Cross as the cafe is larger there. I picked up the fruits of the forest tart which I had discovered was the ideal birthday dessert. I was a bit worried it would get squashed on the connecting tube journey but luckily it was fine and in good packaging. Five hours later I was at a station in the middle of nowhere. I tried to call my boyfriend and it went to voicemail. I paniced a little. Plan B had not been settled upon, as I knew where my boyfriend was staying and what time he finished work. So I text him and then read a book about walking through Istanbul. It recommended the Galeta Bridge for a view of the ancient buildings. I decided Plan B was waiting until 9pm when he would have finished work at the latest and then getting a £25 taxi. This would cost as much as the cheap advance fare down covering two trains and the tube, for what was a 40 minute bus journey.

I breathed a sigh of relief as I saw my boyfriend calling. He didn’t sound as delighted as I had hoped, but that was due to a 6am-6pm day. He assured me in the car that he was delighted and seemed surprised by the Patisserie Valerie bag. He said he had no idea what it was. He’d obviously forgotten our discussions on two occasions on the subject with the amount of 12 hour days he had worked.

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We checked in to his lovely four star hotel and had a family room with two double beds. I looked forward to a good night’s sleep without the covers being pulled off me or being rolled into or trying to fit around a sleeping starfish. Like the Marriott the bathroom was all marble, with gold taps. They could have been cleaned a little better but after 027reading a microbiologist’s recommendations on hotels I knew that didn’t really matter, walking round in my flip flops. I was annoyed I’d forgotten antibacterial wipes which the article had said should be used for wiping down door handles and remotes. I’d checked it when I last stayed at the hotel when wondering whether to use the bath, and in the absence of a “chlorine bleach wipe” decided not to.

We went out to a Chinese restaurant, as the hotel’s restaurant menu is a bit limited. It looked like a former pub and had the words “Chinese, Thai and English cuisine” plastered on the front. The decor was lovely, all red Chinese lanterns. I chose the Thai menu and had a lovely creamy coconut and green curry soup with prawns and some rather 042interesting meat that tasted a little too slimy to be chicken. It was delicious though. Then I ordered pork sweet and sour. I imagined thin beef sirloin strips but instead I got fatty deep fried pork. I struggled through it as I didn’t want to cause a scene for my boyfriend’s birthday meal. An hour or two later I felt quite queasy- as I have IBS my digestion doesn’t cope well with fatty food. I made myself try a bit of the birthday tart – I wanted to see whether it was value for money. However it was just a biscuit base, some cream and some fruit. I was a bit disappointed but it looked great and my boyfriend enjoyed it. He saved some for work in his hotel fridge.

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When I settled down onto the bed once again I was disappointed that it was a firm mattress. This meant I couldn’t sleep. My boyfriend can sleep whenever he wants to, as long as he’s not too hot or cold. But I woke up every hour or so and in the morning awoke after a fitful sleep with a sore back. A double-blind study has confirmed this link. Jonny rushed off in the dead of night taking the tart for his colleagues to enjoy.

I now had the mission of getting to Edgware station. I had to take a bus in the middle of nowhere. Google said it was opposite the hotel but after walking around for some time I couldn’t see a stop. So I waited on the grass verge with cars whizzing past, one honking its horn at me. I started to feel a bit silly and wished I could hitch a lift. But miraculously the bus appeared from nowhere. The first one had not been until 9am, so I had told my friend the earliest I could arrive was midday. This meant we had more motorway traffic. I was the only person on the bus and told the driver to tell me when we got to the destination. I got off on a narrow country lane and walked round the corner to the next stop. Thankfully this time there was a bus shelter. No information though and I was unsure if I was on the right side of the road to do the next leg of the journey.

Then some old ladies turned up, all made up with bouffant dyed hair, talking about how they were going on holiday and how one of them had been exploring the local area with her free bus pass. It was a small village and they clearly knew everyone. I relaxed a bit when I heard one of them say that she was going to the station I was going to.

After winding round country lanes I queasily arrived at the station and felt proud of myself for getting there and saving £23.50 in the process. I did miss a train due to a typically slow bus but luckily the next train was delayed by a minute, arriving just a couple of minutes after my scheduled one. Then I took two tubes to complete the three hour journey. It was wonderful to make it to Edgware solely on public transport and to be able to plan with accuracy using transportdirect –  I had reliable times, maps and plenty of details.

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My friend then drove us with her friend for five hours up to London. It was a Friday and traffic meant a stop-start 071ride. I ate chocolates as I watched the entertaining sight of a bus going backwards – it looked like it was being driven instead of towed. I also enjoyed a hot spiced apple drink with cinammon and star anise in Costa Coffee, my favourite drink.

I had a lovely time in Essex although next time I think I’ll order something different at the Chinese, or perhaps try pub food.

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A weekend in Birmingham

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I feel like a villager in Birmingham. It’s a city for giants, with skyscrapers touching the clouds all around. If you have money to spare it’s a lovely place for a night out.

My boyfriend’s university friends were having a reunion. I imagined a rowdy night out with mostly guys, as it had been last year. But this year there was a married couple who worked at a charity for children with learning difficulties and a physicist with his Masters student girlfriend. Or at least that’s as much as I could gather from the conversation. I was feeling a bit shy. I had said I didn’t mind staying at home and working – after all my boyfriend was offered a spare bed. But when I saw the company I could see why he was keen for me to come.

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We rolled up at the Marriott Hotel. It had been the only last-minute booking available and my boyfriend grumbled about it and said it was “just a hotel”. But it wasn’t “just a hotel” to me. Although there were smudges of something on the marble floor under the light, everything else was clean. The bathroom was mostly marble, with pretty shell mirror lights. The room was standard, except that it had a nice wooden wardrobe and three windows, two of which opened. I was expecting a kettle and teas for the price but it was still a treat. I was so tired later I didn’t mind the firm mattress, which is just how my boyfriend likes it, though he really doesn’t need the extra support.

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Spot Santa!

I was going to put on a short party skirt and top but luckily my boyfriend told me that we would be outside for a while at the German market, so I kept my acrylic LBD (long black dress) on. The whole of the city centre was covered in little wooden huts with fake greenery and baubles on the top. There were Santas on the rooves and a large Christmas tree. It was “Frankfurt” in Birmingham and the prices were probably just as ridiculous. The atmosphere was lovely though and there was one stall selling incredible hand-crafted chocolates in tool shapes – there were pliers, bolts, calipers, cameras, instruments and hammers. All the details were so delicate.

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We went to a French restaurant, Le Truc. I had a lovely hot spiced apple cocktail with a slice of apple in. It warmed me up and tasted sweet and delicious. We sat down to dinner and I ordered onglet. I wasn’t sure what it was but it sounded fancy, and with beef dripping chips. I asked one of the company what it was and I heard “snake”. I proudly announced to my boyfriend that I was having the most exotic dish. He didn’t know what onglet was but asked why they would serve snake. I asked the waitress and apparently it was steak. She asked how my boyfriend would like his steak. I told her he likes it freshly killed with blood still oozing from it. When he served it to me for the first time recently I could still taste the blood and felt a bit sick.

The onglet arrived but gristle was a better description. I couldn’t cut it. I struggled for a while and then gave up, ordering a fillet steak instead. When it came it was the best I’d tried, juicy, succulent and full of flavour. It was £17.50 for that and some standard chips – I couldn’t taste the beef dripping apparently on them, and a couple of leaves of spinach. I also had a goats cheese starter that was a slice of fried goats cheese on a potato cake. I thought it wasn’t much for £6.

I shared my boyfriend’s creme brulee for dessert and that was delicious. I’d IMG_0016only taken £50 cash to the city, thinking I would just be going for dinner and maybe a few drinks, but the drinks were so lovely I ended up spending £40 on two cocktails and the meal. The surroundings were nice with chandeliers and arty sketches and cartoons, and there was actually a French waiter. He was asked whether there were any nuts in the tart or sticky toffee pudding and didn’t understand until I translated rather falteringly with what I could remember.

Gingers was a lovely cocktail bar. They were really tasty and there was a wide variety on the menu. They were £6.50 each so I tried to make mine last. I had a strawberry milkshake one with a little too much alcohol in, it was quite sharp. Some were £8.50.

Although it was a classy establishment, unfortunately shortly after we sat down someone projectile vomited out of the toilet door (clearly more money than sense) and there were no other seats free. We were soon breathing through our mouths due to the chlorine bleach cleaning operation underway from a glamourous member of staff in a figgure-hugging LBD (also long). Ladies tottered around her in ridiculous heels, wearing fancy short dresses, fake-style make-up, curled freshly-dyed hair bouncing about. It was lovely being able to talk – the music was in the background and there wasn’t a dancing area, one wouldn’t want to encourage drink-spilling and debauchery.

My boyfriend took great delight in ordering “the gayest thing on the menu”. He had been yawning since the restaurant and after enjoying IMG_0023a sweet “Pink Panther” cocktail in a delicate little glass yawned until everyone followed suit and decided to call it a night. Most of the company were 30 or over and clearly weren’t used to such late nights.

In the morning I was annoyed that I woke up too late to enjoy the hotel pool. I enjoyed using the marble bathroom and the novelty of riding in a lift with a carpet and a mirror though.

We went to brunch at one of The Independent’s top 50 cafes. Nothing on the meu cost less than £6 so it was a bit pricey, and for that I only got three IMG_0041Scottish pancakes with maple syrup, bacon, a couple of blueberries and a strawberry. When we ordered tea I asked what tea they had and they said Earl Grey or ordinary. I wasn’t impressed. The salmon and poached egg brunch was probably what impressed reviewers, it looked like better value for money. There were wooden tables and the tea came in a lovely knitted tea-cosy. It was called The Plough and the toilet was rather fancy, all wood pannelling with their own soap and hand cream.

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We then went round the Christmas market again. I had a potato pancake, deep-fried. It was very fatty and chewy and not to my taste, even with the apple sauce. Others had little dough balls. I tried one but they were also chewy and fatty. Not worth £4 but they looked pretty.

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Then we went round the Bullring shopping mall. It just had chain stores in but we got lunch there. We marvelled at the cakes and tarts at the Patisserie Valerie counter. I asked whether my boyfriend wanted a tart for his birthday (on Friday). I said he was only allowed an edible one though.

We rushed to the station only to discover that when I was really tired I had bought a ticket from Sheffield to Birmingham instead of the other way round, having booked a ticket from Sheffield to London for our upcoming trip to Istanbul at the same time. My boyfriend was driving down south for an 11 day shift, working away. I’m going to London the day before we fly  and my boyfriend is picking me up and taking me to the airport hotel. I bought him return flights and he’s treating me to free 4 star spa hotel accommodation throughout the trip, as he stays away so often with work that he has lots of points he can use.

So my knight in shining armour not only bought me drinks and my Christmas presents but then had to buy my train fare home. He’s refusing to let me pay him back so I’ll get him something nice for Christmas instead.

I’m really looking forward to the next two weekends and I’ll tell you all about them as soon as I can.

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A Morning Treat

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I call it Hangover Breakfast. Whenever I’ve been out in Leeds I go to O’Neills, the Irish pub, as they do the best and there is never a wait. There’s nothing like a traditional Irish/English breakfast. I like mine with egg, beans, bacon, black pudding, tomatoes, mushrooms, spinach and hash browns.

This morning though even that couldn’t help me. I did a 15 mile bike ride last night, 40 minutes of it uphill to get home, and I’m still exhausted. It shows I cannot wake up in the morning fully without a cup of tea. As it is my only day off this week I am treating myself to a full body spa massage later as well. My back and shoulders are a bit sore. But that wasn’t even half the distance I’m doing for charity!

A lady in my cycling group told me about it. I went along and 70 people turned up! We all had our night lights and fluorescent jackets on, it was quite a sight. Every time I looked back there were little moving lights stretching as far back as I could see, like an alien invasion as it was so dark sometimes you couldn’t see the riders. There was a great upbeat, community atmosphere. People cheered at us and we rang our bells back. We went to a sweet shop and stocked up on sugar for the ride home. On the way back we passed through a tunnel where there were loads of cheap souped-up cars and young men standing about trying to look tough. They looked incredibly silly, but they were good-natured enough.

I recommend a cooked breakfast in the morning. Researchers have found that starting the morning with a fatty meal may boost the metabolism for the rest of the day and prime the body to burn fat more efficiently. 

A study from the University of Alabama, in Birmingham, U.S., found that mice who consumed high-fat food in the morning and a lighter, lower-fat meal in the evening showed lowered incidence of metabolic syndrome – a precursor to diabetes and heart disease. All the more reason to enjoy this guilt-free.

The meal is high in B vitamins, protein and fibre, and offers three of your five a day. The Daily Mail article on the subject offers advice on making it lower in fat, and you could always use Quorn meat as a substitute.

Treat yourself on your day(s) off. This helps you appreciate them more and leaves you feeling more relaxed for work. It doesn’t have to be expensive. It can be as simple as getting outdoors for a walk or cooking a nice meal. Make the most of the spare time and you’ll feel better for it.

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A Decent Dessert and Drink in one

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Something I have just discovered is the beauty of stewed fruit. Peaches, nectarines and plums are in season in England right now so it is a great time to do this.

It is healthy, easy, cheap, tasty and uses up leftover fruit. The plums I had were hard for ages and then went mushy before I got a chance to eat them all. But luckily with this recipe you don’t need to throw them away.

You simply put a plum per person in a pot with a tablespoon of water per plum. Add a sprinkling of brown sugar (well apart from that it’s healthy!) and then for a treat halve a vanilla pod, slice it finely and pop it in. Add a sprinkling of ground cinnamon too.

Simmer until soft and enjoy the sweet fruity aroma. When it’s done, you can drain the fruit juice off into a mug and enjoy it with the plums, which you can add to yoghurt. I’d recommend enjoying it with vanilla or plain yoghurt. It also goes well on toast, on muesli or on pancakes. Delicious!

  

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