Heart Attacks And Drinking Warm Water

chinese-teen-hot-girl

This is a very good article. Not only about the warm water after your meal, but about Heart Attacks . The Chinese and Japanese drink hot tea with their meals, not cold water, maybe it is time we adopt their drinking habit while eating.

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this ’sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
C ommon Symptoms Of Heart Attack…
A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting . Be aware of intense pain in the jaw line .
You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let’s be careful and be aware. The more we know, the better chance we could survive.
A cardiologist says if everyone who reads this message sends it to 10 people, you can be sure that we’ll save at least one life. Read this & Send to a friend. It could save a life. So, please be a true friend and send this article to all your friends you care about.

Healthy breakfasts

After hours of sleep we need food, but many of us choose to give breakfast a miss. Nutritionist Suzannah Olivier explains why the first meal of the day is so key to our wellbeing and gives seven healthy options that are easy to prepare.

Set aside 10 minutes in the morning for breakfast.

If you want to keep in trim, it’s tempting to skimp on breakfast and save up calories for a splurge later in the day. But this could make the battle of the bulge even more difficult.

Research tells us that eating a hearty, healthy breakfast helps to keep us slim.

In fact it looks increasingly likely that obesity and skipping breakfast are linked.

Researchers at the Addenbrookes Hospital in Cambridge recently published results of a four-year study showing that people who ate more at breakfast gained significantly less weight than those who skipped breakfast and ate later in the day.

It’s not clear why skipping breakfast affects weight control, but Dr Forouhi, who led the study, thinks that after a long period of starving, metabolism may subtly change, causing the body to lay down more fat.

Make it a healthy start to the day

After eight hours without food, breaking-the-fast is important to get your body and brain functioning properly in the morning.

But a double espresso and a Danish is just about the worst thing. It acts as rocket fuel, giving fast energy but burning up fast - leaving you drained and hungry by mid morning.

Eating whole grains, fruit and a source of protein at breakfast means you are less inclined to snack and more likely to eat a lighter lunch.

And as long as you are sensible about your breakfast food choices, in the long run this translates to fewer calories overall in the day.

One week of healthy breakfasts

Here are seven breakfasts that are easy to prepare, including a treat for the weekend. Try to set your alarm 10 minutes earlier to sit and eat your breakfast. But if you are in a hurry, the breakfasts for days five and six can be eaten on the run.

Day 1



60g bowl of porridge (not instant types), low-sugar low-salt muesli or bran flakes, made with semi-skimmed milk and served with 25g sunflower seeds and 50g raisins.

Why is it healthy?

Oats and other wholegrain cereals have a low GI. This means they give slow-release energy that will keep you going until lunchtime.

Sunflower seeds are a protein source, and the fibre in all three ingredients helps to keep blood sugar level stable and so control appetite.

Day 2



125g plain yoghurt with half a grated apple, 50g chopped dried apricots and 25g walnuts.

Why is it healthy?

Yoghurt is a source of protein and so doesn’t adversely affect blood sugar.

Walnuts boost protein levels further and are sources of healthy omega-3 and omega-6 essential fatty acids, while dried apricots provide iron and beta-carotene.

Day 3



A small can of reduced salt baked beans on two slices of wholemeal toast (no butter or spread). Finish off with an orange.

Why is it healthy?

Beans are loaded with fibre and are low-GI, while the fruit provides vitamin C. Like all pulses, beans can count towards one of your five portions of fruit and veg a day - so this breakfast gives you two portions in total.

Day 4



Blend 80g soft fruit (eg strawberries, banana or pear) with 100g low-fat yoghurt. Top with 60g cluster cereal (granola) and chopped dates.

Why is it healthy?

This breakfast gives a satisfying start to the day and gives you slow-release energy and fibre aplenty. By eating two different fruits at this time of the day you are boosting your antioxidant levels to help your immune system.

Day 5



Two or three rye crackers, or three or four oatcakes, topped with two teaspoons of low-sugar peanut butter and two teaspoons of apricot jam. Follow with a banana.

Why is it healthy?

Peanut butter is quite high in calories, but if you eat it in moderation it’s a great alternative to butter because it’s a source of polyunsaturated fatty acids. This breakfast is high in fibre, which helps to keep mid-morning hunger pangs at bay.

Day 6



Make a smoothie from 150ml semi-skimmed milk, one medium banana and either a handful of raspberries or half a can of sugar-free red berries. Process in a blender, then tip the mixture into a plastic cup to enjoy while on your travels.

Why is it healthy?

This is a blameless alternative to high-cal Frappuccinos. Milk is a source of calcium and contains vitamin B12 and the minerals zinc and magnesium. Both fruits provide vitamin C and count towards your five a day, and bananas are also rich in vitamins A and B.

Weekend treat



Poach one egg and serve with 2 slices of grilled lean bacon, grilled tomatoes and mushrooms and a slice of wholemeal toast. Start or finish with half a pink grapefruit.

Why is it healthy?

If you grill instead of fry and keep added oil levels to a minimum, there is no reason not to enjoy a full English breakfast. It is also a source of antioxidants, fibre, protein and whole grains. The grapefruit, tomatoes and mushrooms make it count towards your five a day.

Cereals under the spotlight

Not all breakfast cereals live up to their healthy-eating promises. Sometimes, the lowest calorie options can contain hidden salt, fat and sugar.

Here are five of the worst so-called healthy cereals from a recent Which? report based on the Food Standard Agency’s ‘traffic light’ system.

1. Nestlé Fitnesse and Nestlé Fitnesse & Fruit

Both claim to be 98 per cent fat-free, but have sky high sugar levels.

2. Kellogg’s Special K

It might be 99 per cent fat-free, but it gets a red light for both sugar and salt.

3. Asda Good For You Fruit Muesli

Contains hydrogenated fat making it not so ‘good for you’ after all.

4. Tesco Healthyliving Bran Flakes

Gets red lights for both sugar and salt.

5. Nestlé Golden Grahams

Contains 0.75g of salt per serving – the same amount as you’d find in a 50g serving of KP salted peanuts.

Burning Man Oil Rig Explodes into a 300+ ft Fire Ball / Mushroom Cloud at Burning Man 2007 by !Habit Forming

• First-degree burns: the skin is red, painful and very sensitive to touch. The damaged skin may be slightly moist from leakage of the fluid in the deeper layers of the skin.
  
  
• Second-degree burns: the damage is deeper and blisters usually appear on the skin. The skin is still painful and sensitive.
  
  
• Third-degree burns: the tissues in all layers of the skin are dead. Usually there are no blisters. The burned surface can appear normal, white, black (charred), or bright red from blood in the bottom of the wound. Damage to skin nerves can mean it is quite painless. The burned skin lacks sensation to touch. A skin graft is usually necessary for significant areas.
  
  

First aid for burns

The first thing to do is to limit the extent of the damage, and prevent the burn from becoming worse.

• The burnt area must be cooled by being placed under cold running water. The water must not be unpleasantly cold.
  
  
• The damaged area must stay under running water for at least one hour, or longer if the pain has not stopped. Up to four hours of this treatment can be beneficial.
  
  
• First-degree burns, eg mild sunburn, do not require this treatment.
  
  

Which burns need treatment by health professionals?

• Burns that are bigger than the palm of the hand.
  
  
• Burns on the face, neck, hands, and in the groin.
  
  
• All third-degree burns.
  
  
• Most second-degree burns.
  
  

Remember that it can be difficult to distinguish between second- and third-degree burns, so always have a nurse or doctor check all but the most minor burns.

• If possible, keep pouring water over the burn on the way to the doctor, or use clean, soaking wet towels.
  
  
• Do not lance the blisters yourself.
  
  
• Never apply an ointment to burns or try other folk remedies - water is the only thing that should be used. Do not use butter or lard on burns!
  
  
• Do not forget to have a tetanus injection if you have not had a booster within the last 10 years.
  
  

What complications can occur?

• When skin is burned, it loses its ability to protect, which increases the risk of infection. So it is important that the damaged area be thoroughly cleansed within the first six hours, and that the area is kept clean while it is healing.
  
  

If, after a few days, there are signs of an infection - ie the skin is becoming increasingly red, hot, and swollen, and the victim experiences a throbbing pain - contact a doctor or your practice nurse.

• Severe burns can cause scarring.
  
  
• In cases of extensive severe burns, the body may lose large quantities of fluid. This can disturb the blood circulation and cause problems with the body’s salt balance. Such injuries should be assessed at your local Accident and Emergency department.
  
  

What can be done to prevent burns?

The kitchen is the most dangerous room in the house, and the most likely place for burns and scalds to occur.

When cooking, keep small children away from hot drinks, pans and kettles, barbecues and other open flames. Remember that barbecues can suddenly ’spit’ flames when inflammable liquids are poured over them. Barbecues are a major cause of serious burns.

When there are small children in the house, fill baths by running the cold tap first.

Never throw water over oil fires, such as in a chip pan, because this will cause a fire explosion that can have severe consequences. Instead the fire should be smothered by covering the pan with a damp cloth.

Buy a proper fire-smothering blanket and keep it somewhere in the kitchen where it is easily accessible.

Based on a text by Eric Olesen, plastic surgeon

Written by Nigel Denby, dietician

Feeling peckish? Don’t reach for the nearest bag of crisps or chocolate bar. Instead, take our dietician’s advice and grab a snack that is going to make you feel good, as well as boost your energy levels.

Enjoy a nutty treat

Snacks add to your daily calorie count so choose wisely

Nuts are packed full of protein and fibre, and are a rich source of vitamins E, B6 and folic acid. But they are also high in calories, so a small handful is enough to curb hunger pangs.

• Pick non-salted varieties to help you stay within the recommended maximum of six grams of salt a day.
  
  
• Nuts with lower fat levels are pistachios, cashews and almonds.
  
  
• Chestnuts contain the least amount of fat.
  
  
• Almonds are the richest in calcium, which helps keep your bones strong.
  
  
• A single brazil nut meets your daily requirement for the antioxidant mineral selenium.
  
  

Pick low GI

The glycaemic effect of foods looks at how they affect our blood sugar.

The best foods are the ones low on the glycaemic index (GI). This is because they provide a slow release energy into our bloodstream rather than a quick sugar rush that soon dips, leaving us feeling hungry again.

Many experts believe choosing low GI foods at meals and snacks is an important addition to a healthy diet.

Good low GI snack choices include:

• soft dried apricots
  
  
• fresh fruits
  
  
• oatcakes or rye crackers with houmous
  
  
• fruit bread or malt loaf
  
  
• a small piece of cheese with cherry tomatoes.
  
  

Go raw

Choose fruit as a snack to get in your five a day.

• Variety is key, so choose a rainbow of coloured fruits throughout the week to get the best mix of protective antioxidants, vitamins and minerals.
  
  
• Raw vegetable snacks are tasty ways to curb your hunger pangs. Make them into a treat by dipping them in houmous, cottage cheese or even olive oil.
  
  

Choose healthier crisps

Crisps are one of the UK’s most popular snacks. Many types of crisps are high in salt, saturated fat and don’t offer much in the way of nutrients.

• Try crisps made from other root vegetables such as beetroot and parsnip, which contain more fibre than traditional crisps.
  
  
• If you really can’t live without crisps, eat them less often. Going from one pack a day to a pack a week can save you a massive 56,000 calories and 3.5kg of fat a year.
  
  
• Choose reduced fat, baked and low-salt varieties.
  
  
• Pick crisps with a salt sachet so you control how much you add.
  
  

Dark chocolate is okay

Lots of studies have indicated that dark chocolate has health benefits and may even improve your heart health. This is because cocoa, the main ingredient of dark chocolate, contains powerful antioxidants known as polyphenols.

Polyphenols can help to reduce the levels of ‘bad’ LDL cholesterol in your blood. High levels of LDL cholesterol are linked to increased risk of arterial disease.

• Go for dark chocolate with at least 70 per cent cocoa solids and low levels of cocoa butter.
  
  
• Everything in moderation: two squares of chocolate a day is plenty.
  
  

Ditch the fizzy drinks

A single can of fizzy drink can contain as much as six teaspoons of added sugar - ‘empty’ calories that offer very little nutritional value. Fruit juices also contain sugar, but they come with a whole host of vitamins and minerals as well.

Go easy on cereal bars

If you have a sweet tooth and think a cereal bar is a healthy choice, you may need to think again. Some cereal bars are loaded with added sugar, which can appear on the label as glucose, dextrose or glucose syrups.

Look for bars where sugars appear after most of the other ingredients in the list. This will mean that only minimal amounts have been added.

Not all biscuits are equal

If you can’t have a cuppa without a biscuit to dunk, opt for plain wholegrain biscuits like oatcakes and digestives, and try to keep it to just one or two.

Muffins are a treat

Popular coffee shop treats Cake/muffin Calories Fat (g) Skinny peach & raspberry muffin 286 4.4 Chocolate caramel shortbread 305 17.6 Skinny blueberry muffin 330 5.3 Granola bar 348 19.7 Skinny iced lemon poppy seed muffin 390 5.2 Banana nut muffin 476 22.3 Chocolate chip cookie 539 25 Rise & shine muffin 519 29.4 Apple & cinnamon muffin 528 28.3 Orange & lemon muffin 552 28 Double chocolate muffin 567 34.1 Classic blueberry muffin 591 33.3 Source: Starbucks.co.uk

American-style cookies and muffins are okay as an occasional treat, but that’s all.

Some muffins contain real fruit, but a whole load of added fat and sugar too. This means they can contain more than 500 calories and a third of your daily fat allowance.

Skinny versions cut the fat and some calories, but they still aren’t a healthy treat. They are likely to contain more sugar or, worse, artificial sweeteners.

‘Low-fat’ can also mean more additives - for example adding artificial flavours to replace the more natural flavours found in fats.

Stick to having the real thing, but only very occasionally. When you do indulge, reduce the decadence and go halves with a friend or partner.

Five snacks to avoid

A snack should never contain more calories than you would eat for dinner.

• Cakes, pastries and buns: delicious, but high in calories, fats and sugars. Many moist, buttery store-bought cakes contain trans fats, which can damage heart health, as well as artificial flavourings, preservatives and dyes.
  
  
• Sugary breakfast cereals: very convenient and not just at breakfast time. But some cereals are loaded with added sugar. Opt for healthier versions like Weetabix, Shredded Wheat or muesli with fruit.
  
  
• Toffee butter popcorn: toffee, butter, sugar - where’s the popcorn? A single serving can contain over a third of your day’s fat allowance. Stick to plain unsalted or make your own.
  
  
• Chips: these may be tasty, but the deep fried versions are high in saturated fat and salt. A portion can contain more than 300 calories. So-called ‘healthier’ oven chips can contain almost as many calories, fat and salt.
  
  
• Sausage rolls: chock-full of fat and salt as well as preservatives and flavourings. Many varieties contain more than half your daily allowance of saturated fat and over a quarter of your daily salt intake.
  

Salads have a reputation for being boring, but made well they are a world away from diet food. Choose the right ingredients and a salad can be a tasty, filling meal all on its own.

Think beyond traditional salad fare and add one or two ingredients that have high nutritional values. These nutrient-dense ’superfoods’ will not only add variety but can improve your health, too.

Here are my top superfoods to create delicious salads. The quantities given will serve two people as a main meal or four people if served as a side.

Written by Angela Dowden, Zest Magazine

Feeling peckish? Before you reach for the biscuit tin find out how these healthy alternatives shape up.

Clearspring Tamari Rice Crackers

£1.45 for 50g

Per pack: 190 cals, 0.8g fat, 0.2g sugars, 1.5g salt

Organic wheat-free crackers made with Japanese organic rice and natural flavourings.

Unlike most low-fat savoury snacks, they aren’t bolstered with flavour enhancers or additives, but the traditionally brewed tamari soy sauce they’re seasoned with is very salty.

One pack provides a quarter of your daily salt recommendation and, though they’re natural, they aren’t wholegrain.

Eat Natural for Nibbling with Almonds, Cranberries and Cashews

£1.25 for 75g

Per pack: 365 cals, 21g fat, 24.6g sugars, trace salt

These clumps of fruit and nuts are a source of essential fats, antioxidants and iron, but not the best choice if you’re weight watching.

The protein and fibre from the nuts means your blood sugar will be destabilised far less than if you had a biscuit, but you’ll still get the sweetness as the clumps are held together with cane sugar and honey.

Southern Alps Slow Puck Slow Pineapple, Fig & Brazil Bar

99p for 45g

Per bar: 175 cals, 7.5g fat, 19g sugars, trace salt

This is made with fruit that’s been gently air dried and has no preservatives added.

The bar contains a chewy combo of Brazil nuts, raisins, banana, fig, apple and pineapple, plus seeds and crisped rice.

Honey and rice syrup are natural ways to add sweetness, but are still pure sugar.

Top marks for being additive free, and dried figs are a good source of calcium.

From Whole Foods Market and Fresh & Wild stores.

Munchy Seeds Omega Mix

49p for a 30g bag

Per bag: 184 cals, 14.9g fat, 0.45g sugars, 0.15g salt

A good way to get essential fats and minerals.

Hemp, linseed and rapeseed all up your omega-3 intake, so this is a perfect snack if you’re veggie or don’t eat oily fish.

Tasty, too, with no nasty additives and hardly any salt, despite the flavour. Plus 40 per cent of your zinc RDA, important for a healthy immune system.

Also comes in 125g tubs.

Food Doctor Dry Roasted Soya Nuts

99p for 50g

Per bag: 100 cals, 5.4g fat, 1.4g sugars, trace salt

These dried soya beans are a lower-fat alternative to peanuts, with lots of protein to make them a filling snack.

Soya also contains isoflavones, thought to help regulate hormones, possibly reducing breast cancer risk.

A 25g serving of soya protein a day helps to lower cholesterol, so you’d need to eat more than the 9.4g of soya here for this benefit.

Additive free: just soya beans, rapeseed oil and a trace of salt.

9 Bar Original

69p for 50g

Per bar: 265 cals, 18.6g fat, 14.5g sugars, 0.25g salt

A carob-coated mixed seed bar with 3 per cent hemp seeds.

It contains all nine essential amino acids, which makes it a good one-stop protein source for vegetarians.

As a snack, however, it won’t do your waistline any favours and the added vegetable fat means it supplies about a quarter of your daily saturated fat limit.

Fine for boosting your intake of essential fats, though.

And the carob makes a good effort at a chocolate hit!

Dorset Cereals Cranberry and Almond Chunky Slices

£2.19 for 3 x 50g bars

Per slice: 193 cals, 5.8g fat, 21.7g sugars, 0.25g salt

An on-the-run version of muesli, this makes a good snack if you’ve missed breakfast.

It’s 45 per cent fruit and nuts, a useful source of fibre and has no additives.

The high sugar content comes mainly from natural sources, such as apple purée, while spelt and oats help to lower the GI, so you don’t get a sugar rush leaving you hungry again.

Eat with protein for a longer lasting energy boost.

Walkers Sunbites Original

41p for 28g

Per pack: 132 cals, 6.2g fat, 2.1g sugars, 0.3g salt

Containing 69 per cent wholegrains, one pack counts as one-third of your daily whole grain requirement.

The crispy squares are a higher-fibre and lower-calorie alternative to potato crisps, but not so good if you’re gluten intolerant (they contain wheat as well as corn, oats and rice).

Unlike many mainstream snacks, however, they’re free from added flavourings.

A healthy addition to your lunch box.

Nairns Mixed Berry Oat Biscuits

99p for 200g (20 biscuits)

Per biscuit: 43 cals, 1.5g fat, 1.9g sugars, trace salt

Another wholegrain option, but wheat free, with a medium GI and a low glycaemic load, despite containing some added sugar.

There’s no health advantage to the berry variety, but they’re a sweet yet not too sugary alternative to savoury oatcakes.

They’re free from artificial additives.

Be careful, though, they come in packs of five, each of which provides 15 per cent of your daily saturated fat limit.

Sesame Snaps

25p for 30g

Per 30g pack: 163 cals, 9.5g fat, 18.5g sugars, 0g salt

Sesame seeds and lots of added sugar (more than half of the pack is sugar, that’s over 3tsp) make for a potentially tooth-harming snack.

But the small pack also provides 15 per cent of the recommended daily amount of calcium and 20 per cent of your magnesium requirements, both with bone-building benefits.

For something so sweet it’s not too bad for you, but best after a meal to moderate the sugar hit.

Also available with a chocolate coating.

Written by Nigel Denby, dietician

In part one dietician Nigel Denby created a seven-day plan for healthy dinners. But what if you can’t always find the time to cook? Here’s his guide to buying ready meals.

If you rely heavily on ready meals, there are a number of things you can look out for to make sure you opt for the healthiest choice possible.

Use nutritional signposting

That’s GDAs or traffic lights to you and me. The coloured logo or the percentages on the packet are there for your benefit and can really help.

Guideline daily amounts

The guideline daily amounts (GDAs) tell you how one portion of a ready meal contributes to your requirements for energy, fat, saturated fat and salt.

Assuming you aren’t adding anything else to a meal, a single serving should provide no more than 33 per cent of your GDA for each nutrient.

You can see this percentage limit as grams and calories in the table below.



.	Calories	Fat	Saturated fat	Salt	Sodium
Man	833	32g	10g	2g	0.8g
Woman	660	23g	6.5g	2g	0.8g

• • red (high)
    
    
  • amber (medium)
    
    
  • green (low).
    
    

Traffic light system

Instead of a percentage, each product is given a colour rating for fat, sugars and salt:


For ready meals with traffic lights, try to choose a meal with no reds or only one red.

Don’t read sodium levels as salt

When you see sodium levels, don’t mistake it for salt.

One gram of sodium actually means 2.5g of salt - far higher.

Don’t be misled by ‘per portion’ information, either.

Salt levels can look okay when presented in levels per portion, but portion sizes can often be rather meagre.

Check the vegetable content

• Look out for the ‘5 A Day’ logo on ready meals, which indicates how it contributes to your daily quota of fruit and veg. Aim to have two to three portions of vegetables with your main meal.
  
  
• Add some cooked vegetables or a mixed salad of your own if the meal is a bit low in vegetable content.
  
  

Look for omega-3

Ready meals containing oily fish like tuna and salmon are a good choice if you want to boost your intake of heart friendly omega-3 fats.

Look out for the logo on the packet.

Don’t assume diet is best

Compare, compare, compare - don’t assume the diet range is the best option.

A number of investigations have shown that a supposed diet meal may actually contain more fat or calories than the standard meal or an equivalent meal from a different supermarket.

Make sure you check labels and that the portion size is equivalent to a standard ready meal.

Choose a naturally balanced meal

Every supermarket has a naturally balanced range.

These aren’t diet meals, but they are carefully thought out meals packed with healthy ingredients and less additives.

• Asda - ‘Nutritionally Balanced’.
  
  
• Marks and Spencer - ‘Eat well’.
  
  
• Morrisons - ‘Natural Choice’.
  
  
• Sainsbury’s - ‘Super Naturals’.
  
  
• Tesco - ‘Healthy Living’.
  
  
• Waitrose - ‘Deliciously Different’.

If the only planning your lunch involves is where you’ll get your sarnie from, you’re missing a trick. Ready-made food can be high in calories and fat, making it harder to eat healthily and keep those pounds off. Find out how to transform your midday meal and make good choices when you’re short of time.

Ditch those prepacked sandwiches for healthier choices at lunch.

If you are somebody who makes a dash to the supermarket for a sandwich and a bag of crisps come lunch time, you are not alone.

We take a paltry 19 minutes for lunch and 78 per cent of us plump for a sandwich. Nearly half of us will wolf it down at our desk, too.

But some simple forward planning can transform your midday meal.

Healthy, well-balanced meals can be quick to make and much cheaper than something ready made.

If you work, you can take a packed lunch or even microwave a baked potato if you have a decent staff kitchen.

Try these ideas - both your waistline and wallet will thank you for it.

Seven-day plan

Before you start



Butter and margarine are high in calories and fat, so all these recipes are designed to be made without.

If you can’t say no to butter, use sparingly.

A little ripe avocado, spread like butter on your toast or for sandwiches can make a healthier alternative.

Monday



Spicy chicken and roasted vegetable tortilla wrap

The night before: pop chopped courgette, pepper, mushrooms and strips of chicken breast into a roasting tin.

Lightly brush with olive oil, paprika and ground chilli and put in the oven on a low heat until the chicken is well cooked and veg is tender.

In the morning: pack into a plastic container and take to work with a tortilla wrap and a handful of ready-washed salad leaves.

For just-made freshness, assemble your wrap at lunchtime.

Tuesday



Couscous mixed with chopped vegetables and fresh herbs

Low-fat yogurt

Couscous is as versatile as pasta and takes just five minutes to cook.

Try it with a variety of raw or cooked vegetables, chopped avocado, walnuts or beans and stir in plenty of fresh herbs.

Wednesday



Watercress, spinach and rocket salad with red peppers, red onion, smoked mackerel and a balsamic dressing

Fruit juice

You can quickly assemble this simple salad in your lunch hour.

You can substitute tinned tuna or salmon for mackerel.

Make up the salad dressing at home and pop in an old jam jar to keep in the office fridge.

You can use extra-virgin olive oil, then whisk in a little balsamic vinegar and lots of freshly ground black pepper. Experiment by adding lime juice, some Dijon mustard or dried herbs such as basil or rosemary.

Thursday



Roast beef sandwich on rye bread with horseradish and rocket leaves

Piece of fresh fruit or prepared fruit chunks

Buy pre-sliced beef and make at home.

Get organised and prepare your fruit at home too, rather than spending on shop-bought versions.

Friday



Jacket potato with cottage cheese and chives and a large green salad

Cereal bar

Use your work microwave for a healthy hot potato rather than heating a ready-meal.

Pierce a washed spud all over and pop in the microwave on high heat for ten to twelve minutes, depending on size.

Spear with a knife to ensure it’s cooked all the way through then serve with cottage cheese, chives and salad.

Saturday



Poached or scrambled egg on wholemeal toast with grilled field mushrooms and tomato

Fruit smoothie

Enjoy a cooked brunch with a home-made fruit smoothie – try whizzing up a banana, berries and some pineapple with a little orange juice.

Sunday



Homemade vegetable soup, eg spicy parsnip, pea and watercress, tomato and basil or carrot and coriander

Crusty granary bread

Canned fruit in juice with low-fat Greek yogurt

For spicy parsnip soup, fry chopped onions, spring onions and garlic in a little oil until brown.

Add chopped parsnips, potatoes and a tablespoon of garam masala mixed spices.

Add a pint of vegetable stock and cook until veg is soft.

Whiz up in a blender until smooth and stir in a tablespoon of tahini paste before serving.

Make a double batch and you’ll have enough for Monday’s lunch, too.

Healthy choices you can buy

On days when time is short, use these tips to navigate the shelves when buying your lunch.

	Common mistakes Thinking a cup-a-soup is enough. This won’t see you through the afternoon and will have you heading for the biscuit barrel. Following a large lunch with a large dinner. If lunch has been a blow-out, reduce your evening meal accordingly. Choosing reduced-calorie options. Check labels because some are filled with additives or artificial sweeteners to keep the calorie count low.

• • Mayonnaise: it can turn a low-fat tuna sandwich into a lunch laden with unhealthy fats and calories. Steer clear by going to a shop where they will make your sandwich from scratch.
    
    
  • Triple sandwich packs: unless you are an Olympic athlete you simply don’t need this many calories in one sitting.
    
    
  • Cheese: it might make for a delicious sandwich, but even small amounts will hike up your calorie and fat intake.
    
    

Avoid

• • Salads with separate dressing sachets - add sparingly and save yourself up to 150 calories.
    
    
  • Anything around the 350-550 calorie mark - women should have closer to 350 calories for lunch, men nearer 550.
    
    
  • Sandwiches with plenty of salad.
    
    
  • Fresh, canned or pre-prepared fruit if you fancy something sweet - that way you get a healthy dose of vitamins, minerals and fibre too.
    
    
  • Low glycaemic index (GI) carbs such as rye bread, oat cakes, bulgar wheat, new potatoes, couscous, quinoa, pearl barley, soya and linseed bread, whole-wheat pasta and brown or wild rice. All are slow-release energy foods, which means no sudden sugar highs or lows.
    
    

Tuck into

• Leaves: watercress, spinach and rocket are packed with beneficial phytonutrients and vitamin C, betacarotene, iron and calcium.
  
  
• Avocado: packed with essential fats, vitamin E and fibre, all essential for heart health. Those watching their weight should eat in moderation.
  
  
• Peppers: their distinctive flavour is down to a chemical called capsaicin that can also act as a natural painkiller. Red peppers are an excellent source of betacarotene and vitamin C.
  
  
• Berries: no matter what the berry, each is packed with its own unique set of beneficial nutrients - the deep colour gives this away.

After hours of sleep we need food, but many of us choose to give breakfast a miss. Nutritionist Suzannah Olivier explains why the first meal of the day is so key to our wellbeing and gives seven healthy options that are easy to prepare.

Set aside 10 minutes in the morning for breakfast.

If you want to keep in trim, it’s tempting to skimp on breakfast and save up calories for a splurge later in the day. But this could make the battle of the bulge even more difficult.

Research tells us that eating a hearty, healthy breakfast helps to keep us slim.

In fact it looks increasingly likely that obesity and skipping breakfast are linked.

Researchers at the Addenbrookes Hospital in Cambridge recently published results of a four-year study showing that people who ate more at breakfast gained significantly less weight than those who skipped breakfast and ate later in the day.

It’s not clear why skipping breakfast affects weight control, but Dr Forouhi, who led the study, thinks that after a long period of starving, metabolism may subtly change, causing the body to lay down more fat.

Make it a healthy start to the day

After eight hours without food, breaking-the-fast is important to get your body and brain functioning properly in the morning.

But a double espresso and a Danish is just about the worst thing. It acts as rocket fuel, giving fast energy but burning up fast - leaving you drained and hungry by mid morning.

Eating whole grains, fruit and a source of protein at breakfast means you are less inclined to snack and more likely to eat a lighter lunch.

And as long as you are sensible about your breakfast food choices, in the long run this translates to fewer calories overall in the day.

One week of healthy breakfasts

Here are seven breakfasts that are easy to prepare, including a treat for the weekend. Try to set your alarm 10 minutes earlier to sit and eat your breakfast. But if you are in a hurry, the breakfasts for days five and six can be eaten on the run.

Day 1



60g bowl of porridge (not instant types), low-sugar low-salt muesli or bran flakes, made with semi-skimmed milk and served with 25g sunflower seeds and 50g raisins.

Why is it healthy?

Oats and other wholegrain cereals have a low GI. This means they give slow-release energy that will keep you going until lunchtime.

Sunflower seeds are a protein source, and the fibre in all three ingredients helps to keep blood sugar level stable and so control appetite.

Day 2



125g plain yoghurt with half a grated apple, 50g chopped dried apricots and 25g walnuts.

Why is it healthy?

Yoghurt is a source of protein and so doesn’t adversely affect blood sugar.

Walnuts boost protein levels further and are sources of healthy omega-3 and omega-6 essential fatty acids, while dried apricots provide iron and beta-carotene.

Day 3



A small can of reduced salt baked beans on two slices of wholemeal toast (no butter or spread). Finish off with an orange.

Why is it healthy?

Beans are loaded with fibre and are low-GI, while the fruit provides vitamin C. Like all pulses, beans can count towards one of your five portions of fruit and veg a day - so this breakfast gives you two portions in total.

Day 4



Blend 80g soft fruit (eg strawberries, banana or pear) with 100g low-fat yoghurt. Top with 60g cluster cereal (granola) and chopped dates.

Why is it healthy?

This breakfast gives a satisfying start to the day and gives you slow-release energy and fibre aplenty. By eating two different fruits at this time of the day you are boosting your antioxidant levels to help your immune system.

Day 5



Two or three rye crackers, or three or four oatcakes, topped with two teaspoons of low-sugar peanut butter and two teaspoons of apricot jam. Follow with a banana.

Why is it healthy?

Peanut butter is quite high in calories, but if you eat it in moderation it’s a great alternative to butter because it’s a source of polyunsaturated fatty acids. This breakfast is high in fibre, which helps to keep mid-morning hunger pangs at bay.

Day 6