This is a hearty and comforting butter bean stew that can either be served it’s own or as an accompaniment for fish – it would be delicious served with pan-fried hake. I had mine with some feta cheese because I was being lazy! It’s a recipe that I’ve adapted from Bold Bean Co. It’s packed with protein rich beans and fibre and feel free to add different vegetables.
Add a splash of extra virgin olive oil to a pan and stir in the onions. Cook for a couple of minutes then add the garlic and cook for a further 5 minutes until soft.
Once the onions and garlic have cooked down add the sliced fennel and the red pepper and cook for a further couple of minutes, then add the smoked paprika and the red pepper paste. When the fennel and red peppers have softened add the passatta and vegetable stock
Cook until it has reduced down and the tomato sauce has thickened. Finish of with the creme fraiche and herbs.
Notes
To increase the amount of veg in this Spicy Butter Bean Stew you could consider adding finely chopped celery or carrot when you are sweating down the onions. You could also add different coloured peppers.
Helicobacter pylori (H. pylori) is a common bacteria that infects the stomach lining. It affects millions of people worldwide and it is suggested that 50% of the world’s population have this bacteria in their gut. While not always causing symptoms, this infection can lead to various gastrointestinal issues. Those can include gastritis, peptic ulcers, and even stomach cancer if left untreated. However, there’s promising evidence suggesting that adopting a healthy diet may help mitigate the risks associated with H. pylori infection.
Understanding Helicobacter Pylori (H Pylori)
H. pylori is a spiral-shaped bacterium that thrives in the mucous layer lining the stomach. It’s primarily transmitted through contaminated food, water, or direct contact with an infected person. Once inside the body, it can weaken the stomach’s protective lining, and increase the risk of inflammation and ulcer formation.
While many people with this infection remain asymptomatic, some may experience symptoms. They can include abdominal pain, bloating, nausea, vomiting, and unintentional weight loss. Long-term infection can lead to more severe complications. These include peptic ulcers and an increased risk of stomach cancer, particularly in individuals with a family history or other risk factors.
The Role of Diet in Managing H. pylori Infection
While antibiotics are typically prescribed to eradicate H. pylori, researchers are increasingly exploring the role of diet in managing the infection and reducing associated risks. Although diet alone may not eliminate the bacteria, certain food choices can help support overall stomach health. Choosing such foods can minimise inflammation, potentially aiding in the management of H. pylori-related symptoms.
Incorporating Antioxidant-Rich Foods
Antioxidants are compounds that help protect the body from oxidative stress and inflammation. Including plenty of antioxidant-rich foods in your diet may help combat the damage caused by H. pylori and support stomach health. Foods such as berries, leafy greens, nuts, seeds, and colourful fruits and vegetables are excellent sources of antioxidants and should be incorporated into your daily meals. As part of a healthy diet, you should also be aiming to eat 30 different types of fruit, vegetables, nuts, seeds and pulses a week
Probiotic Foods
Probiotics are beneficial bacteria that can help promote a healthy gut microbiome. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help restore balance to the gut flora disrupted by this infection. Probiotics may also help alleviate gastrointestinal symptoms and support the body’s natural defence mechanisms against harmful bacteria.
Limiting Acidic and Spicy Foods
While certain foods can support stomach health, others may exacerbate H. pylori-related symptoms. Acidic foods like citrus fruits, tomatoes, and vinegar, as well as spicy foods, can irritate the stomach lining in vulnerable individuals and worsen symptoms such as heartburn and indigestion. Limiting these foods or consuming them in moderation may help alleviate discomfort associated with H. pylori infection
Choosing Whole, Nutrient-Dense Foods
A diet rich in whole, nutrient-dense foods provides essential vitamins, minerals, and phytonutrients that support overall health and immunity. Choose whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables to ensure your body receives the nutrients it needs to combat H. pylori infection and maintain optimal digestive function.
Conclusion
While diet alone cannot eradicate H. pylori infection, making healthy dietary choices can play a significant role in managing symptoms, reducing inflammation, and supporting overall stomach health. By incorporating antioxidant-rich foods, probiotics, and whole, nutrient-dense foods into your diet while limiting acidic and spicy foods, you can help mitigate the risks associated with H. pylori infection and promote a healthy digestive system for years to come. As always, it’s essential to consult with a healthcare professional for personalised advice and treatment options. If you suspect you have an H. pylori infection or experience persistent gastrointestinal symptoms.
In a world that bombards women with countless diets and unrealistic beauty standards, the concept of intuitive eating emerges as a beacon of liberation and empowerment. Intuitive eating is not just another diet trend; it’s a philosophy that encourages women to reconnect with their bodies, trust their instincts, and cultivate a healthy relationship with food. Embracing intuitive eating really can be a game-changer for women.
What is intuitive eating?
At its core, intuitive eating is about honouring your body’s hunger and fullness cues without judgment or restriction. It’s about listening to your body’s wisdom and embracing it rather than external rules or societal pressures. For women who have spent years battling diets and obsessing over calorie counts, intuitive eating offers a refreshing alternative—a return to self-trust and self-care.
One of the fundamental principles of intuitive eating is rejecting the diet mentality. This means letting go of the idea that certain foods are “good” or “bad” and instead focusing on nourishing your body in a way that feels satisfying and sustainable. For many women, this shift in mindset can be incredibly empowering, freeing them from the cycle of guilt and shame that often accompanies restrictive eating habits.
Tune in to your body
Another key aspect of intuitive eating is learning to tune into your body’s hunger and fullness signals. This requires mindfulness and self-awareness, as well as a willingness to let go of external food rules and restrictions. By learning to honour your hunger and respect your fullness, you can develop a healthier and more balanced relationship with food.
Intuitive eating also encourages women to explore the emotional and psychological aspects of their eating habits. It’s about recognising that food serves many purposes beyond just fueling our bodies—it can also provide comfort, pleasure, and social connection. By acknowledging and addressing these emotional factors, women can develop a more holistic approach to eating that nourishes both body and soul.
Embrace your body
Ultimately, intuitive eating is about reclaiming ownership of your body and your health. It’s about rejecting the notion that your worth is determined by your weight or your ability to conform to societal beauty standards. Instead, it’s about embracing your body’s unique needs and trusting yourself to make choices that support your well-being.
Feel empowered
In a world that often seeks to dictate how women should look and what they should eat, intuitive eating offers a powerful alternative—a path to empowerment, self-acceptance, and freedom. By tuning into their bodies and trusting their instincts, women can reclaim control over their health and discover a newfound sense of confidence and vitality.
To find out more information on how I can help you with your diet and lifestyle please get in touch rebeccajfarrington@icloud.com
Welcome to a new chapter in a woman’s life – menopause. This natural transition brings about various changes, both physical and emotional, and it’s essential to support your body through this journey. One powerful way to do so is through healthy eating. In this blog, I’ll explore the connection between nutrition and menopause, offering valuable insights and practical tips to help you navigate this phase with grace and vitality.
Understanding menopause
Before delving into the world of nutrition, let’s take a moment to understand what menopause is and how it affects the body. Menopause marks the end of a woman’s reproductive years, typically occurring in her late 40s or early 50s. Hormonal changes, specifically a decline in estrogen levels, contribute to various symptoms like hot flashes, mood swings, and changes in metabolism. A well-balanced diet can play a crucial role in managing these symptoms and promoting overall well-being.
Key Nutrients for Menopausal Health
Calcium and Vitamin D: With the risk of osteoporosis increasing during menopause, it’s crucial to maintain strong bones. Incorporate dairy products, leafy greens, and fortified foods into your diet.
Omega-3 Fatty Acids: These healthy fats found in fatty fish, flaxseeds, and walnuts can help reduce inflammation, support heart health, and alleviate mood swings.
Fiber-Rich Foods: Combat digestive issues and weight gain by incorporating whole grains, fruits, vegetables, and legumes into your meals.
Antioxidants: Combat oxidative stress with a variety of colorful fruits and vegetables, rich in vitamins A, C, and E.
Lean Proteins: Ensure a steady supply of protein from sources like lean meats, tofu, and legumes to support muscle mass and metabolism.
Foods to Include in Your Diet
Soy-based Products: Containing phytoestrogens, soy products like tofu and soy milk may help alleviate hot flashes and other symptoms.
Flaxseeds: Rich in lignans, flaxseeds have been linked to a reduction in hot flashes and improved cardiovascular health.
Fruits and Vegetables: Packed with vitamins, minerals, and fiber, these foods support overall health and help manage weight.
Probiotics: Incorporate yogurt, kefir, or fermented foods to support gut health and maintain a healthy weight.
Lifestyle Tips for Menopausal Well-being
Hydration: Stay well-hydrated to combat common menopausal symptoms like hot flashes and dry skin.
Regular Exercise: Engage in a mix of cardiovascular, strength, and flexibility exercises to support bone health, manage weight, and improve mood.
Mindful Eating: Pay attention to hunger and fullness cues, and savor each bite. This can help prevent overeating and promote healthy digestion.
Conclusion:
Menopause is a natural phase in a woman’s life, and by embracing a healthy eating approach, you can empower yourself to navigate it with vitality and well-being. Remember, small changes in your diet and lifestyle can make a significant impact on how you experience menopause. Listen to your body, nourish it with wholesome foods, and embark on this journey with a sense of empowerment and self-care.
You may have heard this phrase recently. But what is it and why does it matter?
What is 30 a week?
Thirty a week is the most recent recommendations for eating fruit/vegetables/nuts and seeds and pulses. Old government guidelines suggested ‘5 a day‘ but that didn’t necessarily mean that you were getting a varied selection of plant based food. You could, for example, eat the same five things every day of the week and that wouldn’t be a varied or healthy diet.
What foods count?
Included in the things that you can include are perhaps some surprises. Coffee and tea can be included, as can dried herbs and spices. Each food can only be included once, so if you have tea each day you don’t log it every day, just the once! All fruit and vegetables count, as do chickpeas, lentils, bulgur wheat and quinoa……even dark chocolate over 70% counts as it’s plant based and contains polyphenols.
Quick hacks to 30 a week
It might seem quite daunting at first glance, but it’s actually much easier than you might think. Here are some great ways to help you get to the 30 a week
Nuts and Seeds
Sprinkling nuts and seeds on your food is an easy way to increase your 30 a week total. You can either buy a ready made selection (available in most supermarkets) or make your own. Add to breakfast cereals, salads and side dishes and use every day if you can. You’ll also be helping to improve your fibre intake as well as adding essential nutrients to your diet.
There are some great pre-made mixes that you can add to your food. Zoe do a great one that tastes lovely and will provide you with your 30 a week – Details here
Herbs and Spices
Herbs and spices each count towards your 30 a week, so you can see how easy it is to make a curry really count. Use ground spices and seeds to make your curry dishes from scratch and aim for at least five as your base. You also have your onion, garlic and fresh ginger that count, as does a tin of tomatoes and any extra veg that you put in your curry. Top it off with some fresh herbs and you can quite easily be heading to 20 ingredients in just one dish! Consider adding spices to other dishes too as many of them have some great anti-inflammatory properties too (I’m thinking turmeric for one).
Salads
It may seem like an obvious one, but there are some simple ways to make your salad really counts towards your 30 a week. Consider switching Iceberg lettuce (the nations favourite, but in terms of nutrition it’s not a great choice) for mixed leaves. Each different salad leaf counts as a separate choice, so it makes sense to vary them as much as you can. Different colour onions all count as an option too, as do different colour peppers, radish etc. Swap lettuce leaves for kale, Cavalo Nero or chard to really supercharge your salad bowl. And adding a salad dressing that includes fermented Cider apple vinegar and olive oil (which both count) will also help your gut health. Win-Win!
Soup
Soup is a fantastic way to increase your veg intake and a really nutritious dish to add to your weekly menu. Using tins of tomatoes, chickpeas and pulses can be a quick way of making soup, as are frozen vegetables. Both those options are equally as nutritious as fresh veg. So if you are strapped for time don’t feel guilty about taking the easy option. As well as a base of onions and garlic, try adding celery and chopped carrot to your base to increase veg in the dish without it affecting flavour too much. Again, think about adding some spices and topping off with fresh herbs. Have a look at my recipe page to get some recipe inspiration
