flat tummy club

What kind of tummy do you have?

2012-02-25T16:03:00.000Z

This week is the first ever Acupuncture Awareness Week. I happen to have acupuncture because I work with an author who is a fertility expert and acupuncturist, Emma Cannon. I've mentioned Emma a few times because everything she teaches me about Chinese medicine makes such sense in life and health, today.

Emma gives me acupuncture for general wellbeing, and also specifically tends to help with my digestion and 'clear thinking'. Because the stomach and the brain are so intrinsically linked (and this has been shown by lots of Western scientific research too), so the fact that I work with my brain all day long, plus I'm a bit of a worrier, means that my poor digestion often lacks a bit of get up and go.

The other day Emma described 3 of the types of tummy she often sees, do you recognise yourself?

1. Flabby and without form
2. Cold to the touch
3. Drum like and often bloated

When I'm not 100% I tend towards the flabby option, I know and I call myself the Flat Tummy Club! Here's what you can do as a first step for each.

1. In Chinese medicine terms Emma would say this is a deficiency of Spleen energy or 'qi'. Her top tip is to make sure you eat regularly and without worrying. I must say that I always find when I relax about food and let my body lead me, my tummy disappears!

2. Cold tends to indicate a deficiency of active Yang energy, so you need to add a little warmth to your digestive fire through comforting cooked foods like soups and stews.

3. A bloated tummy suggests a degree of stagnation in your Liver qi (I always think the term stagnation just says it all). Simplicity is the key with a bloated tummy, don't combine too many food groups in the same meal and relax as much as possible.

There is a wonderful phrase that Emma and other practitioners use, 'Diet is important, digestion is everything'. We often worry so much about what we're eating that we don't realise that how we eat and how healthy our digestion is play such crucial roles. Apparently when our digestion is good then we are more likely to feel at home in our bodies, we feel nourished as a whole. It's a nice concept I think. And the Spleen needs exercise, loves human touch, mental stretching and connection with the earth and nature. The more we enjoy food the more nourishment we get from it, happy in ourselves and our relationship with food, asking ourselves what we really need to feel good rather than confusing quick sugary fixes with comfort.

And the foods that really nourish the digestion are well cooked, naturally sweet foods like oats, rice, quinoa, root vegetables, aromatic herbs and spices, soups and stews.

Out to Lunch
The best tip I learned from Chinese medicine is not to mix work with lunch because your brain and stomach will end up vying for energy and your tummy might well lose out. It's a very good idea to go for a little walk at lunchtime to get your energy moving about your body and for clearing a bit of mental clutter. Plus if you eat your lunch mindlessly at the computer apparently you're more likely to instantly forget it and end up craving something soon after. Instead of coffee breaks, they suggest a green tea break, during which you lightly rest your eyes for just 5 minutes. Refreshment all round.

Congee
For anyone with digestive weakness, congee is a revelation. If you ever feel your thoughts or feelings are spilling over and affecting how well your tummy feels, then congee is extremely gentle and tends to actually improve your appetite as you eat it, and a healthy appetite (not too much, not too little) is a great sign of general wellbeing.

Congee is simply polished white rice cooked in about 7 times the amount of water (and I add a little chicken stock) gently until it is, well, gloop, i.e. completely broken down. I thought it would be awful when I first made it but it's delicious, I promise. I tend to add a little stir fried chicken, vegetable, fresh ginger, spring onions, pumpkin seeds, a little sesame oil and soy sauce.

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Flat Tummy Flax Seed

2012-02-23T10:10:00.000Z

You really do learn something every day, and recently I learned that to get the nutritional benefits from flax seed, which I'll describe in a mo, you need to 1) buy whole flax seed (or linseeds, same thing), not ground, and 2) grind them in a spice grinder before you use, don't bother eating whole. It's a bit pointless eating whole because they simply goes straight through you intact, so might help as a bit of roughage but that's about it. And you need to grind flax seeds yourself the day you're going to use them because if it sits around in a ground state all the nutrition quickly disappears as it oxidises very quickly (goes rancid).

So, what's so great about flax seed anyway and how can you use it without feeling like you've just added a load of sawdust to your perfectly nice meal?

Well, flaxseed is a really great source of Omega-3 fatty acids, which are basically the good fats, even essential. These good fats are helpful in so many ways, specifically they help along with a healthy lifestyle in the prevention of heart disease, studies show potential benefits with inflamed bowels, depression and memory. A fertility expert friend of mine also tells me that low fat diets are not great when it comes to pre-conception health and wellbeing (and the same goes for extreme low carb). Plus flax seeds are high in fibre, both soluble and insoluble, which means they help keep things moving by encouraging waste through the digestive system and providing roughage too.

And in terms of your skin and complexion, these good oils might well help to give you that bright-eyed and bushy tailed look that seems so distant at this time of the year, adding a sparkle to your eyes and glow to your cheeks. I'm always a bit skeptical about cellulite claims but must admit generally cleaning up my diet and taking more regular exercise has resulted in visible improvement, and I can see that the good fats in things like flax seed and oily fish might well help to give the skin more elasticity and suppleness.

So what are the best ways to include ground flax seeds in your diet? Personally I keep things simple and add a tablespoon of freshly ground seeds to my porridge in the morning. Recently I've been creating a sort of Bircher muesli by soaking oats overnight in apple juice and warm water with chopped nuts and a few raisins or a couple of chopped soft dried apricots. In the morning I heat it up in the pan, add the flax seeds and a spoonful of natural yoghurt and I'm ready for anything.

What else though?

Add to breakfast smoothies, with the extra benefit that they'll make your smoothies more filling. Try frozen berries, apple juice, natural yoghurt and flax seeds for a really easy one. Or I like to make smoothies with cold green tea (my green tea addiction knows no bounds). And recently at the Happy Kitchen I discovered that vegetable smoothies really are quite tasty... apple juice, stewed apple or pear, avocado or banana, spinach or mixed green leaves... blitz.

Easily mixed in to granola, muesli, even soup before you blend.

If you make your own bread you can add a couple of tablespoons of ground flax seeds to just about anything and experiment. Here's my friend Dawn's version of Jo Pratt's Breakfast Muffins (from the wonderful In the Mood for Food)

Makes 9 Muffins
175g wholemeal self-raising flour
2 tsp baking powder
5 tbsp wheatbran
2 tbsp flax seeds (ground)
3 tbsp sunflower seeds
1tbsp pumpkin seeds
Grated zest of an orange
50g dried blueberries
3 tbsp groundnut oil
75ml agave syrup or honey
2 large eggs
250ml natural yoghurt

1. Preheat the oven to 190C, 375F, gas 5. Line a muffin tin with 9 cases.
2. Stir together the flour, baking powder, wheat bran, flax seeds, sunflower and pumpkin seeds, orange zest and blueberries.
3. Add the oil, agave or honey, eggs, yoghurt and mix until just combined.
4. Spoon into the cases and bake in the oven for between 20-25 minutes. Cool slightly before serving.

One thing at a time

2012-02-21T13:58:00.000Z

My Dad wrote in an email to me yesterday evening, 'enjoy this week one thing at a time'. I'm not sure when he got so wise but it was weird because I had spent the day doing just that. I've been a little bit all over the place recently and so in the morning I thought to myself just focus on one thing, do it well and then move on to the next. Within a couple of hours my usually ever expanding to do list was looking much healthier and I was feeling so much better.

I think the reason I became so focused is that I'm going away next week and I won't have access to my phone or computer. A slight sense of deadline can do wonders if you know how to harness it. The trick I think is to embrace the feeling that time is of the essence (rather than panic) and then like I say do one thing at a time rather than a couple of minutes on this, a few minutes on that, which usually ends up getting us nowhere fast.

And then in tae bo last night I thought about how focus is so helpful for exercise, whether it's keeping your balance for a yoga position or getting the best out of a roundhouse kick! Even a sit up completely changes. When I'm lying there thinking, 'God, I can't do that!' then usually I can't, I flounder around and pretend I need a drink of water. But if I focus and think just before the movement, 'engage, and up!' then voila, up I go.

I should say relaxed focus, because if we can both focus and also enjoy the moment, task, exercise, recipe (insert pretty much anything) then it's much more likely to go well. I've found this to be true in all areas of life, from getting slim and healthy to tackling a difficult challenge at work. It's rather like being 'mindful', which I'll be able to write much more about once I'm back from sitting on a mountain. If we can wake up and focus on that lovely first cup of tea (or for you very good people hot water and lemon juice), and then a delicious, energising breakfast, a lovely walk to work... etc. then not only are we being healthy but we're feeling really good about it too. We're creating our own motivation and momentum, which builds our confidence, our self awareness and even our sense of adventure. Suddenly feeling the fear and doing it anyway doesn't look so scary after all. Focus isn't about over thinking or being obsessive and controlling, it's about clear thinking, allowing yourself to access your gut and your intuition, to listen to your body when faced with that choice of a doughnut or a bowl of cherries.

So do one thing at a time, build up a head of steam and go for it.

Stress Tummy Relief

2012-02-15T16:34:00.002Z

I feel very lucky in my life right now that I don't have to cope with huge amounts of stress. I know from bitter experience the knock-on effects that can come from feeling frazzled. For me it was that unfortunate cycle where you eat and drink all the wrong things to try and comfort yourself and put two fingers up to the causes of your stress. Unfortunately, you just end up more wired than ever, you tend to lose your sense of optimism and self-confidence and as sleep is often affected too you wake up with little energy and dread having to do it all over again. Tired and wired, not the best combination.

Other people find their appetite deserts them, which might sound sort of appealing, except that a lack of appetite is truly depressing and starving the mind of energy means that stress really begins to take hold.

The jury is out on whether stress specifically makes us more prone to developing fat around the middle. However, for many people stress equals sugar consumption and that often ends up on the tummy. We feel depleted and crave energy when stressed and so it's natural for our body to cry out for a quick fix to see us through. Back when we had to fight or take flight this was handy, but now we tend to sit and simmer rather than burn off those extra calories. Plus, for many of us, stress, and particularly worry or anxiety, affects our digestion system pretty badly. This might lead to bloating, feeling uncomfortable and sort of clogged up (nice).

'The most courageous decision you make each day is the decision to be in a good mood.' Voltaire

I think dealing with stress is one of the most important keys to leading a healthier life in general. It's almost impossible to start a healthier way of living if life is really stressing you out. I spent about 2 years promising myself every Sunday evening that I was going on a health kick, but once the reality of Monday and the fact I just wasn't very happy with work and life hit home, the healthy diet just flew out of the window. There's lots of science to back this up now, but I think it makes sense to most of us anyway that our emotional health is intimately linked to our physical wellbeing. So, if at all possible, see if you can tackle the source of your stress.

When we're stressed we often feel like there just isn't enough time in the day, but we also struggle with the simplest of tasks, left with an ever-growing to-do list at the end of each day. It feels overwhelming and the thought of trying to be healthy as well is just too much; it's often the first to go, which is a shame because a few little healthy things in our day make us much better equipped to cope with stress.

Green tea
Here I go again, extolling the virtues of green tea. But it is said to make our minds relaxed and alert at the same time, which when it comes to coping with stress can only be a good thing.

Exercise
Every Monday I moan inwardly for an hour before tae bo, and every Monday by the end of tae bo I'm on a complete natural high. Exercise is such a great stress buster. A daily walk is fantastic for clearing away mental clutter and also getting your energy going. While yoga will gently get you into a sweat and ease your mind all at the same time.

Meditation or deep breathing
Taking just a few minutes each day for quiet contemplation, where we focus on our breathing and the ups and downs of the day, is one of the best known ways to reduce our stress and regain our natural balance and optimism. This tends to take the sting out of stressful moments, we see them for what they are and more easily let them go rather than letting various grievances stack up.

Jennifer Potter, a really great yoga teacher here in London, who teaches restorative yoga, gave me this breathing exercise:

Breathing exercises are great to reduce stress or help with insomnia. (They should not be used if pregnant or trying to conceive. And also not great for panic attacks or similar disorders.)

It might seem too basic to be if any use, but trust in some good old counting.

Lie on your back, knees bent, hands on your tummy. Feel the rise and fall as you breathe. Inhale for 3, same for the exhale. Then inhale for 5, out for 5. Finally inhale for 8, exhale for 8 (or more if you like).

This exercise soothes the nervous system. Yoga, the restorative kind, and hatha in general is about moving a bit then totally relaxing for a minute. It helps bring the stressed system back to balance.

I would also say that sometimes we don't even realise we are stressed... for example, if you anger easily then there might be some deep rooted stress. It can be hiding out in the body.

www.jenyoga.co.uk

Nice people
It might sound obvious or silly but there are people who stress you out and people who calm you down or just make you feel good. You might not be able to avoid the former but make sure you seek out your friends who are nice to be around. Not only are they great stress relievers but will also tend to be really supportive of any healthy changes you're making.

Self awareness
We can't always change our situation but we can begin to change how we react to things and we can also start to address what gets us so stressed in the first place. Being mindful or ourselves and our daily lives not only helps to take the heat out of stress but also tends to help us make more healthy choices.

Self acceptance
I learned this recently and it was quite a revelation, but if we can have the courage to accept that we're OK, just as we are, then we will be so much more relaxed, flexible and much more likely to be open to healthy changes too. Constantly judging ourselves or comparing ourselves to others not only makes us stressed but takes up valuable time when we could be getting on with enjoying life. The thing is none of us are perfect, that's what makes us all so interesting. So don't be afraid of giving anything a go.

Relaxation Foods

Asparagus
Avocado
Leafy greens
Oats
Bananas
Nuts
Chicken
Berries
Brown rice
Drink plenty of water

Chicken Soup for a Flat Tummy
Dawn's Banana Loaf

Oh, I also find having a good spring clean of my kitchen is very therapeutic and sets me up for a healthy week.

When we are relaxed, a glass of two of wine or a cup of coffee are actually pretty good for us. However, if we're very busy or stressed they will tend to be over-stimulating and push our stress levels in the wrong direction.

Happy Feet

If you ever have stressed shoulders (when they are up round your ears) try this:

Lie on your bed and repeatedly open your feet outwards and bring back to the middle, like you are waving with your feet. In about 5 minutes your shoulders will relax.

Tips for a good night's sleep

Take a little time to wind down before you go to bed
Avoid caffeine from lunchtime onwards
Don't eat late
Don't read, watch TV or work on your laptop in bed
Drink chamomile tea and have a lavender bath
Get up early and at the same time every day so that by the end of the day you are properly tired and ready for bed

'To live long, people should take care not to worry too much, not to get too angry, not to get too sad, not to get too frightened, not to do too much... talk too much.' Sun Simiao

Magic (adzuki) Bean Soup... Hardcore Health for a Monday

2012-02-13T17:27:00.000Z

Many moons ago I published a little book called You Are What You Eat by Gillian McKeith. It did rather well! I remember Gillian calling adzuki beans the 'weight loss bean', but that was back when I had what can only be described as a bean phobia. So however much Gillian extolled the virtues of various beans (mung, anyone?), I steered well clear.

That's until my friend asked me to cook while staying with her, so that she could wrestle her two little ones into bed and read them a marathon story to calm them down after the excitement of my arrival (ha ha). When I discovered I was making veggie chilli, with three types of beans, I became very anxious. I told myself not to be such a wimp and as a result discovered what has become one of my very favourite recipes.

So now I know beans are not only incredibly good for me, and especially good for getting rid of any water retention, I've been trying a few variations out and today was the turn of Aduki Bean Soup. This is inspired in great part by that same friend, who cooked a delicious bean soup for me recently, who was in turn inspired by Fay's Family Food (Fay Ripley - if you have small children it's brilliant). It's so simple and makes loads, I slightly fear I might be eating it all week! A friend said I should get my own bean sprouter the other day and I didn't even laugh, I am seriously considering it.

Serves at least 4

2 tbsp olive oil

1 onion, chopped

1 big or 2 small stick/s of celery, chopped

1 big or 2 small carrots, chopped

(optional garlic clove, crushed)

1 tsp (not too heaped) Ras el Hanout mixed spice (but anything you fancy is fine here, perhaps some crushed fennel and coriander seeds, or some paprika and sweet chilli)

1 tin chopped tomatoes

1 tbsp tomato puree

1 tin aduki beans (lazy I know, I should soak my beans really)

500ml chicken stock (feel free to go veggie)

Ground black pepper to taste

1. Heat the olive oil in a large pan and sweat the onion, celery and carrot over a medium heat for about 10-15 minutes.

2. Add your spices, give everything a good mix and heat for a minute or so.

3. Now add the tomatoes, tomato puree, beans and hot chicken stock. Stir well and bring to the boil before lowering to a simmer for about 45 minutes to bring all the flavours together.

Health Notes

Aduki 'weight loss' beans are high in fibre, protein and good carbohydrates, so a bit of a goody two shoes. They are thought to draw 'damp' out of the body in Chinese medicine, so in our climate that's helpful to know.
Celery is also excellent for getting rid of any excess water in the body.
I add the spices because so many spices are good for the digestion. The Ras el Hanout is a Morrocan mix you can find in supermarkets and handily contains a few flat tummy spices, including turmeric, ginger, cardamom and cayenne.

A little of what you fancy

2012-02-12T21:49:00.000Z

I have been reading Willpower: Rediscovering Our Greatest Strength by Roy F. Baumeister & John Tierney. As soon as I saw the title I knew I had to check it out, after all I know from personal experience that willpower is a precious commodity when it comes to making healthy changes and sticking to our intentions.

I must admit, I immediately flipped forward to 'The Perfect Storm of Dieting', I was so intrigued as to what the authors would say about the complex relationship between willpower and diet. Well, it's fascinating that the science and the research back up my own experiences so closely.

Basically, research tells us the following:

1. Don't go on an overly rigid diet
2. Never say never about any foods, a little of what you fancy will be much more likely to lead to long term results
3. Never beat yourself up or equate being overweight with some kind of character flaw, like a lack of self control

Interestingly these points are all inter-related. If we go on a rigid diet then statistics show that we are much more likely to try and cut out certain foods completely, like chocolate or bread. Often, we'll see quick results in the short term, but then we'll soon start to obsess over those foods and 'break' our diet at some point. This is where the brilliantly termed 'what the hell' effect comes into its own; once a diet rule is broken we literally say 'sod it' and end up eating more than if we weren't on a diet in the first place.

And that's when the self-doubt creeps in. We start to think we have no self-control, that we're just a bit rubbish really, so we begin to lose our sense of optimism and can easily get caught up in that vicious cycle of yo yo dieting, lurching from one extreme to the other.

I always fear that the middle path sounds terribly boring, but I realise just how much easier it makes life. I've also wondered how it is that I seem to eat everything and yet I've not put a pound back on over the past couple of years since I lost my extra inches. So reading this book has been really helpful because apparently the fact that I enjoy a little of what I fancy means I'm so much more likely to generally have a healthy and balanced diet, to make good choices for the vast majority of the time. And I've realised that this approach means I can genuinely enjoy, love, food, rather than see it as the enemy. I remember listening to a nutritionist on the radio who said to think of food as boring, that it's purely functional. Personally, I find that rather depressing. Food is one of life's great pleasures, the trick is to find the pleasure in all the wonderful array of foods, especially those provided by nature and the changing seasons, rather than believing it can only be found in a cupcake.

So don't set yourself up to fail. Cut right down on less healthy foods, for sure, but never say never. Listen to your body rather than impose someone else's rules on yourself. Oh yes, and the authors also say that keeping a food diary is really helpful, I know it was the best reality check for me, as is planning ahead for little everyday challenges like eating out in restaurants or going to a party. Think of all the healthy choices you can make and enjoy that square or two of chocolate!

The Swiss and their Flat Tummies

2012-02-10T08:57:00.001Z

This week I've been visiting friends in Zurich, where flat tummies seem to be everywhere you look.

On Wednesday I found myself staring at two Swiss women. I couldn’t take my eyes off them. You see, they were sipping the most amazing drinks as we enjoyed our lunch in the Zurich institution, vegetarian restaurant Hiltl, 'healthy enjoyment since 1898'.

I had discovered Swiss herb tea bags a couple of days earlier and if you like your herbal tea less fruity and more herby then what a great combination of mint, lemon thyme, sage, chamomile and other things I can’t translate. Extremely good for tummies, nerves, keeping sore throat bugs at bay and all sorts.

Here in the restaurant these women (who put up with my staring very politely) were enjoying the fresh version and what a thing of beauty. A lovely tall glass filled with all sort of gorgeous herbs (although we we less thrilled to spot a stick of celery in one glass) and hot water. It’s really just like having fresh mint tea, but trying some more adventurous combinations like this Hiltl classic pictured, lemon thyme-lemongrass.

Our other flat tummy club excursion that day, which is impressive considering we had two small children with us, was the Thermal Bad, the thermal baths in Enge. Well, the Swiss certainly know how to spas and thermal baths. And it was lovely how welcoming they were to the children. We’re convinced the aromatherapy in the air put them into a meditative trance for the rest of the day. It’s funny how sitting in bubbles makes you feel like you’re working out. A trip to the spa is just about the most perfect healthy reward, even if it does tend to make you a bit hungry so plan your lunch well. I must admit to scoffing some new Cassis Intense Lindt chocolate afterwards, good job I found a big hill to walk up, which I guess isn’t too hard in Switzerland!

By the by, on the plane coming over I picked up a magazine to read. I never like to be negative if I can help it but there was a 7 day diet plan in the magazine that really was a bit bonkers. I’m sure it’s all good, nutritious food, but it just seems a bit crazy to me to expect women to buy all the foods needed to have a different breakfast every single day... toast, cornflakes, melon, muesli, yoghurt, grapefruit, prunes, instant porridge, puffed wheat cereal, crumpets, grapes, strawberries, weetabix, honey, jam, fruit juice, eggs, tomatoes, mushrooms... blimey, there’s me thinking I was being quite varied having porridge with compote one day and honey the next!

My host and good friend Hen cooked many fabulous meals for my visit - a wonderful bean soup to greet me after my very poor pickings on Easyjet, a roasted tomato, thyme and chilli glaze for roast poussin and a cherry tomato and ginger relish for some delicious baked trout. We balanced out the healthy with plenty of chocolate tasting and I appear to have returned a pound or so lighter, goodness knows how but I think enjoyment of food really does make a difference.

Hen’s Healthy Cooking

Vegetable bean soup - the holy vegetable trinity of carrot, celery, onion. Sometimes I think life begins by ‘sweating an onion’. Garlic, tinned toms and tom puree, homemade chicken stock. Borlotti beans.

Poussin with Living and Eating roasted tomato glaze - whole roasted garlics with the tops chopped of (these don't go in the glaze), roasted toms, thyme and whole red chilli. De-seed the chilli before blitzing with the toms and thyme.

Fab salad dressing for goat’s cheese and rocket salad - 2/3 olive oil to 1/3 walut oil, sherry vinegar, salt and pepper

Relish - cherry tomatoes halved, plenty of fresh ginger, some crushed garlic, reduced to a lovely rich relish on the hob over a low-medium heat.

No tears at the Happy Kitchen

2012-02-01T13:25:00.000Z

On the phone to my dad yesterday I told him I'd spent Sunday cooking vegan recipes and chatting about health at the Happy Kitchen Canteen and Bakery in Hackney. "Oh, everything's in Hackney nowadays," he said. It's true, I'm getting the feeling you can find so many ideas for interesting yet healthy eating and living in East London. There are the wonderful Vietnamese cafes and restaurants that line up along Kingsland Road, the meditation and yoga classes taking over lovely light warehouse spaces, and little cafes like the Happy Kitchen under the arches right next door to London Fields Station.

So, back to my vegan day. If, like me, you're not a vegan, then you might find you recoil slightly even at the word. Ellie, one of the founders of Happy Kitchen, told a great story about a man who would come in and make a bit of a face, 'So, it's all vegan?' Eventually, he started trying things and then admitted he really enjoyed them because they tasted nothing like he expected.

The title of our day was 'Spring Clean Your Diet' and I picked up a lot of tips and a lot of inspiration. To cook vegan and not go insane you have to be creative and willing to try things. A friend described me as 'game' the other day and it's true, since starting up Flat Tummy Club I have been so much more willing to give anything a go, and more often than not that turns out to be a good thing, and even the mistakes provide the biggest lessons so that's good too.

Lisa and Ellie are two very impressive, fun and inspiring young women. They've taken a chance on something they really care about and it's working. It's great to see people walk their own talk. We began the day over a cup of tulsi tea while Lisa gave us a potted history of the Happy Kitchen and their adventures in health. What I loved was their message that we should all listen to our own bodies when it comes to food and health. We need to learn about 'how food makes us feel', as Lisa said. This is why I go on about 'feeling good', because that's the point of food, exercise, life. To feel good.

We started with breakfast ideas, then snacks, a soup, salads and then treats. Here are the best tips I picked up and then two recipes that now already feature in my own flat tummy repertoire.

1) Putting greens in your smoothies. Ellie made a smoothie with apple juice, banana (or you can go all out with avocado), oats, ground flaxseed and lots of spinach. It's very green but really tasted good, perfect for breakfasts on the go.

2) I am already a fan of Bircher muesli and last night I made my breakfast in about a minute flat. Porridge oats, a little apple juice, warm water, chopped almonds (about 5) and chopped soft dried apricots (a couple). Leave overnight and warm up in a pan for breakfast, adding a spoonful of yoghurt to serve. Really you should make the muesli with grated apple but I didn't have any and it was still delicious. Add cinnamon for extra winter warmth.

3) Grind your flaxseeds to get the nutrients into your system... or they will just go straight through! Flaxseeds are amazing for your skin, apparently. I'm useless with any kind of food supplement but I have managed to get the coffee grinder out of hibernation and started adding to my morning oats.

4) To be ultra flat tummy you can soften onions for soup in a water, brought to the boil and then a simmer, rather than in butter or oil. Works just as well.

5) Lemon is a fantastic way to add flavour and freshness, and it's great for your digestion.

6) Cinnamon adds sweetness without sugar (as does vanilla) and is a really good blood sugar balancer, to help stop those highs and lows.

7) If you blend frozen bananas they make the most amazing ice cream, no other ingredients required!

8) A decent blender is every flat tummy clubber's best friend.

9) You can buy epsom salts from Amazon in bulk size 10kg or even 25kg bags. A cup of salts in an evening bath a couple of times a week and apparently body aches and mental stresses may be eased, toxins may be removed (yes please) and even cellulite may begin to disappear (hallelujah).

10) While I'm happy with my 'everything' diet, I will never screw up my face at the word vegan again!

Oatcakes

These slightly blew my mind.

250g porridge oats
1 tbsp olive oil
1/2 tsp sea salt
Hot water
Optional:
Dried herbs
Pepper
Paprika

1. Pre-heat the oven to 170c.
2. Put the oats in a large bowl, add the olive oil, salt and herbs if using.
3. Get half boiled, half cool water ready in a jug. Add enough water to the oats to make them sticky enough to form a ball that binds together. If you add too much water, just add some more oats. Taste to make sure there is enough salt.
4. Roll out the ball into a thin, square-ish shape, score into squares and use a spatula to lift pieces onto a baking tray. Bake until golden (20-30 minutes depending on thickness).

Broccoli Soup

Broccoli
Onion, chopped
Garlic, chopped
Bay leaf
Sea salt and pepper
Avocado

1. Add 2 inches of water to a big pan. Add the onion and garlic, a good pinch of salt, pepper and the bay leaf. Simmer for 5 mins.
2. Add the broccoli, cut into florets. Put a lid on to steam for about 5 minutes until al dente.
3. Remove the bay leaf and add in ladles to a blender, blending in batches until smooth. Add in 1/2 an avocado per portion, blending in well.
4. Season to taste and serve up (broccoli doesn't reheat well).

For more information about the Happy Kitchen Canteen, Bakery and Classes check out their website by clicking here. It's a lovely cafe to visit for a cup of tea and a raspberry brownie and I thoroughly enjoyed the class. They pack lots in and you won't leave hungry!

Five Minutes in the Morning: Thanks

2012-01-29T19:14:00.000Z

I think just five minutes can make a big difference to how our day goes. From dancing to the radio, thinking about what we'd like to do, breathing quietly or even giving thanks, we can energise ourself in the morning and get things off to a good start.

Gratitude for a flat tummy?

I realise it might first appear a tenuous link at best to say gratitude might help in the quest for a flatter tummy, but research suggests that people who are grateful tend to take better care of themselves, both through their diet and through exercise. I guess appreciating life and the people around us helps us to appreciate ourselves too.

Gratitude has also been shown to be a helpful tool when it comes to stress. It provides an underlying positive attitude that makes coping with stress a bit easier, especially on a daily basis. And as stress so often leads to craving sugar or comforting junk foods, it's good to know saying thank you might help curb some of those lapses.

And gratitude is of course a close relative of optimism. If we can spend just a few minutes each day thinking about all the things we can be thankful for then we will tend to look forward to the day rather than want to turn over and hide under the covers. I might even look forward to Monday tae bo...

Check out Leah's Dieterich's thank you note a day at www.thxthxthx.com

Keeping Up with the Resolutions

2012-01-26T10:31:00.000Z

It's about that time when for many of us our once full of hope new year resolutions are beginning to feel a little worn around the edges, or are quite frankly holding on for dear life by the thinnest of threads. We're fed up of politely refusing the chocolate digestives, our gym deal is looking decidedly more expensive per visit than our original calculation and who really has time to go for a walk at lunchtime anyway?

Here are my tips to help you keep on going. I hope they give you a boost!

1. Think of the Benefits
Think of all the healthy things you have enjoyed over the past couple of weeks. Jot down all the benefits. The buzz of those exercise endorphins flowing or that lovely soup from Pret a Manger. What are the two healthy things you love doing every day? For me it's walking and drinking green tea, which sound too simple to make much of a difference but doing these two things always has a healthy knock-on effect throughout my day. So use your momentum.

2. Be a Realistic Optimist
On the same theme, don't create crazy goals that don't actually fit in with your life. The best combination is to be a realistic optimist when it comes to making any changes, because you need both positive thinking and a practical plan of how you're going to do it. Keeping up with one workout class a week is much better than squeezing in three for a month and then giving them all up.

3. Curb Your Cravings
Whenever you are faced with a craving, stop for a minute and give yourself time to think it through. Where's it come from and how will you feel after if you eat that entire packet of biscuits? Can you distract and comfort yourself with an alternative treat like a luxurious bath or even just put your trainers on and go round the block?

4. When You've Had a Bad Day

Yes, tomorrow is another day, so don't worry if you have a lapse. We're human, after all, and willpower needs plenty of practice. Even better, don't wait until tomorrow, there's still the rest of the day to balance things out. Be kind to yourself and see if you can turn a bad day into a better one.

5. Treat Yourself
Book in treats like going to the cinema or a spa day with friends. It's not easy to create new healthy habits so plenty of lovely distractions come in handy.

6. Be a Weekend Fittie
Get away from seeing the weekend as a time to comfort yourself with food 'treats' after toughing it out all week. The key is to have a balance throughout the week rather than lurch from one extreme to the other.

7. Keep Planning Ahead

Think about your little challenges ahead of time, like going out for dinner or a long train journey. Don't get stuck with no option but a chocolate bar left in front of you, pack your fridge with delicious healthy foods and keep a couple of homemade standbys in the freezer.

8. Fire Up Your Inspiration

'Diets' are often very boring or repetitive. You know you can eat chicken so you end up having it practically every day until you never want to face it again. Or you find yourself enduring lettuce leaves all week so that you can splurge on the naughty things you really want at the weekend. I say take a different approach and think of all the things you can add to your diet that are delicious and healthy. Explore your cookbooks, the local farmers market or fishmonger. Ask for ideas to try, be adventurous in health rather than constricted.

9. Track Your Progress
Whether you buy a pedometer to keep a note of your daily steps, write your food and mood diary or measure your tummy once a week, keeping a record and writing things down is very helpful when it comes to sticking with our resolutions. It adds weight to our commitment and therefore our motivation.

10. Put Yourself First for a Change
Remember that taking care of our health is the biggest gift we can not just ourselves but everyone near and dear to us. We're happier, more appreciative, fitter, more energetic and nicer to be around!

Coobook Review: River Cottage Veg by Hugh Fearnley-Whittingstall

2012-01-25T14:37:00.000Z

As people are kindly starting to recommend cookbooks for me to give a try, I thought I'd start reviewing them with a Flat Tummy Club slant. I'll come back to them every now and then with feedback on specific recipes I try... your own reviews would also be fantastic to include. Just add in the comments.

This week River Cottage Veg Everyday by Hugh Fearnley-Whittingstall arrived with the postman, adding a welcome splash of colour to a very cold January morning. The thing I like immediately is that I've already forgotten it's 'vegetarian'. It's just full of lovely food. I won't list them all but here are some top flat tummy recipe titles, with a star system, 3 stars being top flat tum marks. I have steered clear of bread, pastry and cheese, all fine once in a while but not so helpful when you're looking to lose weight. But this book really does go to show that veg needn't be boring. It's also a nice reminder to eat veg according to the seasons. Go for veggies like beetroot, celeriac, fennel, carrots, parsnips, cauliflower, leeks and squash during these winter months. And then when Spring starts to just show around the corner it's time for all those lovely varieties of cabbages, greens, broccoli and, just a little later, asparagus.

Cauliflower and Chickpea Curry***

Aubergine and Green Bean Curry*

Chillies Stuffed with Beans***

Mushroom Polenta with Soft Polenta*

Spelt Salad with Squash and Fennel**

Couscous Salad with Herbs and Walnuts**

Roasted Parsnip, Puy Lentil and Watercress Salad***

Fennel and Celeriac Soup** (add a star if you lower the butter and creme fraiche amounts)

Pearl Barley Broth***

Cannellini Bean and Leek Soup with Chilli Oil** (just go easy on the chilli oil but remember the French swear by the waist-whittling properties of leek soup)

Dhal***

Quinoa with Courgettes and Onions (or Leeks and Squash)***

Roasted Aubergine Boats*

Roasted Roots with Apple and Rosemary**

And my absolute favourite has to be DIY 'Pot' Noodles, such a brilliant idea for a work lunch that is fresh and fun. I'm going to DIY my own version later this week.

Green tea and lemon loaf

2012-01-18T16:18:00.000Z

I admit it, I'm nuts about green tea. So it will come as no surprise that I thought why not try and come up with a green tea loaf. And who could think of a healthier partner than lemons, the flat tummy friend. OK, no cake can be as healthy as a cup of hot water with a squeeze of lemon juice, but this loaf is pretty good and very feel good.

200g spelt flour (or wheat and gluten-free flour)
2 tsp baking powder
1/2 tsp bicarb of soda
75g butter
1 tbsp lemon zest (2 lemons)
1 tbsp poppy seeds
75ml agave syrup
1 small cup of strong green jasmine tea, cooled
2 eggs

1. Preheat the oven to 180C/350F/gas 4.
2. Sift the flour, baking powder and bicarb into a bowl. Add the lemon zest, poppy seeds and mix.
3. Add the butter in small blobs and rub in with your fingertips to make a kind of breadcrumb texture.
4. Combine the agave syrup and green tea. Whisk the eggs, add to the syrup and then add this mixture to the flour. Combine well and transfer to a greased loaf tin (21cm x 11cm is ideal).
5. Bake for 50-60 minutes, although check as baking times vary according to ovens. You'll know the loaf is done when a toothpic comes out clean.
6. Combine the juice of the two lemons and a little agave syrup and pour over the top of the loaf, particularly where there are cracks so it can seep in. Allow the loaf to cool before turning out and resting on a wire rack.

No surprise but delicious with a cup of tea of your choice.

Yoga for absolute beginners

2012-01-18T10:09:00.000Z

Last week I wrote that I had been invited to a yoga class and had to admit, somewhat sheepishly, that I'd never tried yoga in my life. A couple of you were so encouraging in your comments that I knew I would get over my embarrassment and give it a go, after all I was so curious as to why it's such a popular form of exercise.

Now I know why. I am not exactly the most stressed person in the universe, you might say I'm almost horizontal much of the time, but I still felt a deep sense of calm gradually take over my mind and body as the class went on. Jen used the imagery of water quite a bit this week to create a sense of flow, and even as an absolute beginner who spent most of the time trying to figure out which foot went where while not falling over I could feel my body begin to work as a whole, rather than lots of separate parts.

If you are ever embarrassed to join a class because you are worried that everyone else is so much more advanced, even when they say 'beginners welcome', then I can honestly say that my two experiences of this have completely allayed my fears in this regard. When I first went along to the tae bo class I was sure I would be humiliated but a good teacher will always, somehow, make you feel ok (and if they don't, I say find another class). It was the same last night with yoga. We were a small class and the others were all pretty experienced but it didn't matter because you just do your best and enjoy being connected with your body. As Jen pointed out we all spend so much time in our heads these days, it's really good to bring the energy down into your centre, yes into your tummy. It's where your creativity lies, apparently, and of course your whole sense of balance and strength.

And for me I realised just how good it is for your body to stretch. I'm fairly fit now through all the walking, tae bo, a bit of swimming and cycling. But I'm stiff, and I think that affects your whole way of being. 'Loosening up' feels good in more ways than one!

So I did try something new, and I liked it. That doesn't always happen of course but I do think it happens more often than not.

www.jenyoga.co.uk
www.yotopia.co.uk

Monday Meditation

2012-01-16T18:11:00.000Z

I read this lovely meditation in a book by one of my very favourite health authors, Dr David Servan Schreiber. I was fortunate enough to publish the wonderful recipe for life Anticancer when I used to work at Penguin. It was David who first reminded me not to treat my body as a rubbish bin. This meditation is from Healing without Freud or Prozac. Every so often I remember it, and it gives me a warm glow every time, perfect for easing that Monday feeling. In the search for a flat tummy I think it's really helpful as it makes you so conscious of your body, in a good rather than obsessive way. And then you find you want to take care of it, well, see what you think.

"The Coherence Training Method

The practice of heart coherence draw together a number of ancient wisdoms and traditional techniques used in yoga, mindfulness, meditation and relaxation. The first stage consists of turning your attention inwards, setting aside your personal concerns for a few minutes. You have to be willing to keep your worries briefly waiting and give your heart and brain the time it takes to recover their balance and intimacy.

Take two deep, slow breaths. Focus on your breath right up until you have finished exhaling and then let your breathing pause for a few seconds before the next breath begins of its own accord. Let your mind float with the out-breath right up to the point where it lightens up, becoming mellow and buoyant inside your chest.

Centre your attention on the region of your heart 10 to 15 seconds after your breathing stabilizes. Imagine now that you are breathing through your heart (or the centre of your chest). As you breathe slowly, deeply and effortlessly, visualize - and really feel - each inhalation and exhalation passing through that key part of your body, your heart. Imagine the body being bathed in purifying and soothing air.

Become aware of the sensation of warmth or expansiveness that is developing in your chest, encourage this with your thoughts and breath. This feeling is often shy at the beginning and emerges only discreetly. One way to encourage the heart is to draw on a feeling of gratitude and let it fill your chest. To many, it is enough to think of a beloved one or a pet. To others it is a peaceful scene in nature that brings on a sensation of inner gratitude, or even the perfect swing of a golf club or playing of the piano. During this exercise, people sometimes notice a gentle smile that has risen to their lips, a simple sign that coherence has been established. Other signs include a sensation of lightness, warmth or expansion in your chest.

Once accustomed to this inner state, we become capable or communicating directly, so to speak, with our heart. We can ask questions and get a real answer, such as, 'At the bottom of my heart, do I really love him/her?'"

Balance for 2012... guest post

2012-01-13T10:40:00.000Z

Emma Cannon has become a very good friend of mine. She also happens to be quite a wonderful acupuncturist, which is lucky for me and my digestion because she's often worked a bit of magic on my spleen, and even my heart.

Emma wrote a little new year blog and I asked her if I could share it because I just think you'll like it...

"Despite all the doom and gloom that has been talked about in relation to this year, I am choosing to be optimistic and believe that it is not all coming to an end, and that it will be a year of gentle transformations. I can’t help thinking that what we do and what is in our heart is what we will become; so be careful and mindful.

This is a year when one of the best things we can do is to keep things simple, build on what we have and make small changes in our lives to help improve things. We have been obsessed with growth for a long time but sometimes focusing on what is important and real is more important; and health is one such thing.

Being healthy, relaxed and trying to achieve balance in our lives are good things to strive for this year. I think we need to take our lead from the East on this one, at the centre of the teachings of Chinese Medicine is the idea of balance; balancing the mind and the body and keeping them in harmony. I hope that you can learn to let go of any rigidity in the way you think, listen to your bodies and to your emotions. We need to appreciate our connection to the world around us; clarity in our emotional lives will have far reaching effects. We need to strive to find peace within ourselves, and love and harmony in our relationships with others will quickly follow. We need to hold on to the truth about what makes us happy, content and fertile and that is love, kindness and compassion."

Emma Cannon is a fertility specialist and has written the bestselling book on the subject, The Baby-Making Bible. And as I am testament to, she is also someone who can do a great deal for general health and wellbeing. For more information do have a look at her website www.emmacannon.co.uk

Lentils, almonds and apricots... result

2012-01-12T15:16:00.000Z

Before Christmas I met up with my friend Anne, and as I'm afraid is always my way I managed to hijack the conversation for a few minutes on behalf of Flat Tummy Club.

Somehow we ended up on the topic of lentils, and yes, I do worry that one day none of my friends will want to talk to me ever again. Anyway, Anne seemed very happy to talk lentils because her lovely boyfriend Andi happens to make the most delicious Puy Lentil 'concoction'. I have always found green or puy lentils quite overpowering in recipes but Anne assured me there were plenty of other things going on in this dish and I should try it. So I gave it a go for my lunch today, and, well, it was delicious.

Serves 2-3 (depending on any extras you add)
Olive oil
1 clove garlic, crushed
4 shallots, sliced
2-3 celery sticks, chopped into 1cm lengths
1 tin of Merchant Gourmet Puy Lentils (or cook your own, much cheaper but I went for the easy option)
Zest and juice of a lemon
Zest and juice of a lime
Extra virgin olive oil
1 tbsp herbs de Provence
1 tsp razal hanout (Morrocan spice mix) or 1/2 tsp smoked paprika or normal paprika to taste
Some chopped fresh parsley
Small dob of butter
Small handful almonds, chopped
4 soft dried apricots or a handful of golden raisins
Season to taste

1. In a large frying pan heat a couple of tablespoons of olive oil and add the garlic first, followed by the shallots. Soften for a few minutes and then add the celery. Continue to soften for about 8-10 minutes.
2. Add the cooked lentils and mix well.
3. Add the zest and juice of the lemon and lime, stirring through. Now add about a tablespoon of extra virgin olive oil, the herbs and spices.

4. Heat just a little butter in a small pan and add the chopped almonds. After a couple of minutes add the apricots or raisins and mix.
5. Add the fruit and nut mixture to the main pan, stir through.

At this point I served up and just added a spoonful of natural yoghurt on top. Or you can allow it to cool a bit and then crumble some feta cheese on top before serving. You can mix in some freshly diced cucumber, some finely sliced raw red onion, anything that takes your fancy.

Monday Motivation: Try Something New

2012-01-09T09:43:00.000Z

I've just been invited to a yoga class. So? What's the big deal about that? Well, I'm embarrassed to admit I've never done a yoga class in my life. It's a bit like skiing for me, I feel like I missed it and the thought of being an absolute beginner keeps putting me off. I'm also embarrassed because I can't touch my toes, I can't get anywhere close to my toes, and isn't yoga all about flexibility?

Ah, well, that's where Jen has been clever. When I had a quick look on her website to check out what kind of yoga she teaches (I really don't need Hot Yoga in my life) I clicked on the welcome video and about the first thing she said was, yoga is not about flexibility, so stop worrying about it and just breathe.

So this week I think I might just go to that class and try something I've always wanted to but somehow never have. For me, that's what a new year is all about. Learning new things, discovering new foods, places, books, anything that takes your fancy. It's just a case of saying yes even when something is slightly out of our comfort zone, after all, often all the best stuff is out of our comfort zone.

I'm giving up...

2012-01-05T18:40:00.000Z

deprivation

It's blowing a gale outside, it's dark by about mid afternoon and it's January... and yet for some reason we decide this is the month to 'give up' on just about everything we can think of. Don't get me wrong, after the parties and much merriment of December I think it's a great month to take things a little easy, but my mantra is to be gentle in January, to find balance rather than go instantly from one extreme to the other.

This is why I hate to think of diets being all about deprivation - I can't have this, I can't have that. Ideally, I like to think of all the nice things I can add to my day and my shopping list, rather than the things to take away. Likewise, I'm not the biggest fan of going all out on the raw salads in January. In these chilly months we need our comfort, which is why nature so helpfully gives us plenty of sweet vegetables like squash and celeriac, perfect for roasting, mashing and making hearty soups.

I probably sound a bit mad but I 'treated' myself to some new workout clothes yesterday, something slightly more flattering I hope! I never thought I'd see that as a treat but I guess we can all change over time! And then I went to Whole Foods to see what interesting foods and teas I could find. I came away with a big block of fresh tofu (ideas, please), some avocado hummus (yum), green tea kombucha (I discovered kombucha in California a few years ago, it's a natural culture of sorts that is said to boost your immune system and balance out your metabolism), Yogi Choco Tea (kind of chocolate tasting, if you use your imagination) and some aloe vera juice (my nod to the month of cleansing). It does all sound a bit holier than thou but I really enjoyed pottering around the store - I didn't feel deprived for one second.

So this January give up deprivation, it only leads to heartache.

Top 10 New Year Flat Tummy Tips

2012-01-02T17:28:00.000Z

1. Soup, it's such a saviour. It's been shown to keep us fuller for longer (so not all calories are created equal), the flavour and ingredient combinations are pretty much infinite and it's so comforting at this time of year. So if it's good old chicken or Tuscan bean or leek and lentil, get adventurous because the more soup you have I bet the smaller your tummy will be.

2. My old chestnut - green tea. Or if you think it tastes like medicine then give white or oolong or any herbal tea that takes your fancy a try. For cleansing, fennel, nettle and dandelion are all fabulous, while I find green tea just a great boost all around. Apparently it makes you both relaxed and alert at the same time, what a combination.

3. Walking - during your lunch hour, on the way to work or taking the children to school, to the shops, out in the countryside at the weekend. Walking is often underrated as a form of exercise but it was such a help to me when I initially lost the 2 1/2 stone I'd put on over the years. If I'd promised myself to go to the gym three times a week I'd have given up pretty much before I even started, but walking, that I could do. Plus it's like a meditation - it gets your energy moving, relieves tension and gets you out into the light for that all-important vitamin D.

4. Write a food, mood and exercise diary. Keep a notebook by your side and jot down everything you eat and drink during the day rather than waiting until the evening when research says you'll be bound to forget a few things. It really helps us to face reality and make many more good choices.

5. Us Brits in particular don't like to make a fuss about things but telling friends and family that you're making a commitment to anything has been shown to give added strength to our resolve. Plus if you tell those people you know will be your flat tummy gurus, then they'll be sure to cheer you on rather than wave the biscuit tin under your nose and say 'don't worry, you're great just as you are'. Yes, we are all fabulous, but taking care of our health and our bodies shows we think that too.

6. Too much sugar stresses us out and goes straight to our tummies so replace processed sugary foods like biscuits and sweets with natural fruit and just a little honey.

7. Carbs are not the enemy! I ate porridge (a complex carbohydrate that releases energy slowly through the morning) every day losing weight and continue to eat it most days still, now over 2 1/2 stone lighter for a couple of years and counting. But yes, if you can steer clear of starchy potatoes, cut down on bread and definitely give processed sugar (see above) the heave ho then you'll be make a huge difference without becoming a dinner bore.

8. Inspire yourself to be healthy, don't deprive yourself. Think of all the amazing recipes you can try, new foods and teas to taste test. Think of the lovely walks or cycle rides you'll go on, or book that spa treatment as a reward. Find the healthy things you love.

9. A great mantra is to remind yourself 'your body is not a bin (trash can)'. I don't know why we are taught that being healthy is boring - taking care of ourselves is the biggest gift. It gives us more energy, radiance, makes us less prone to moodiness and more prone to optimism. It's far from boring.

10. Remember that tomorrow is another day, so if you lapse and 'fall off the mat' don't give up for good, get straight back on. In fact, why wait until tomorrow?

Do you have a wheat belly?

2012-01-02T16:19:00.000Z

At the back of our minds for so many of us is the nagging question of whether we have a wheat intolerance. I adore bread but I know that too much of it just creates this uncomfortable feeling in my tummy. And yet when I'm abroad I just don't seem to have the same issues. So I'm confused.

A few weeks ago I met Jane Mason who runs sourdough baking courses through her lovely company Virtuous Bread. When I asked Jane why wheat seemed to be such a problem area she brilliantly explained the various reasons, which in turn explained why I for one struggle with supermarket bread but am perfectly happy with a baguette from the village boulangerie while on my holidays.

There is a whole book which explains this in detail, Wheat Belly by William Davis, and here it is in a nutshell:

As a crop, wheat has been hybridized to such an extent over decades that it no longer resembles the wheat eaten years ago. It seems this new super wheat is harder to digest for many people.

Often, flour is strengthened with gluten and various other additives and for some people it's these extras that cause digestive, belly protuding issues.

For others, it's the yeast in bread that goes straight to the tummy, affecting our natural balance of intestinal flora (the goodies) and making us prone to candida.

The speed of production in modern mass market baking is also an issue as grain isn't given a chance to develop from its raw state and so ends up fermenting in our tummies... nice.

And the other key reason we might develop something of a wheat belly is that in our modern diets we often become overexposed to certain ingredients. So you really can have too much of a good thing. Variety, as ever, is the spice of life and so different types of grain, like spelt, (and particularly breads baked with traditional methods) enjoyed every now and again rather than the same loaf day in day out, might well mean you can have your bread and eat it, even in these dark, all carbs are sinful days!

Personally, I eat bread, just not so much of it, and I have happily discovered the sourdough from my local German bakery (less yeast, no additives to keep it fresh beyond its natural life). But the key is to find out what is right for your body. If you feel bloated after eating bread then try yeast free varieties like soda bread. Or go gluten-free and see if that lightens things up. Give spelt a try, or if you can find it, millet (which is alkaline, flat tummy bonus).

Why Diet Foods Might Make You Fat

2012-01-02T16:08:00.002Z

Recently I was visiting a friend for the weekend and as I was looking for the butter on the Sunday morning I realised there were a lot of 'diet' foods in the fridge, like low fat spread, no fat yoghurts and diet coke. There was no butter...

After I had walked to the shop to buy some and we'd enjoyed buttery crumpets rather than watery weird spread crumpets she looked at me and said, 'It's so gutting, how can you sit there eating butter and be slim, all I have to do is look at it and I gain a pound'. Now my friend would like to lose some weight and judging by her fridge theoretically that should be easy, but it's just not working out that way. I feel strongly that replacing real food with diet food is not helping matters.

If your doctor prescribes certain foods because of specific health conditions then absolutely that's between you and them. I will, however, stick my neck out and say if your doctor suggests a weight loss eating plan that involves sachets of food then I believe that's a terrible idea for the long run. This is because you never actually change your everyday lifestyle and because a bowl of homemade carrot and ginger soup beats a sachet any day both when it comes to filling you up for longer and for the sake of taste, which I passionately believe should never be compromised for 'healthy eating'. And what do you do after the sachets have run out (or been thrown out of the window)?

My friend who has given up coca cola recently is still feeling and seeing the benefits, and rather than replace sugar with artificial sweeteners she is happily drinking more water and green tea. Because while diet coke has zero calories, sugar-free soda drinks been shown to increase sugar cravings so you either end up grabbing a chocolate bar or being in a foul mood.

Personally, I've never been a fan of 'diet' cereals. To me, you can't beat plain old oats, again for satisfaction value and for the simple nutrition they provide. And that reminds me that my friend the other weekend only had skimmed milk. It's certainly a matter of taste but if you strip all the fat out of foods like milk and yoghurt then they will tend to act more like sugars, and so ironically they're not much of a good friend for the flat tummy.

The debate over butter goes on. I mentioned it to a really healthy friend yesterday and she looked confused, 'but butter's good for you'. Now, that might sound mad, how can butter be good for you when it's saturated fat. Well, the experts are truly divided but I'd rather eat natural, organic butter from grass fed cows than an artificial spread made with goodness knows what. For me, natural wins the day, as ever it's a case of enjoying a little as part of a richly varied diet.

Resolve...

2012-01-02T15:49:00.000Z

I just read a blog post by Seth Godin that basically said a plan is no good to you without a commitment. For me, this sums up new year resolutions perfectly and explains why they sometimes work so well but so often and so easily fly out of the window into the January ether.

I think it's very easy to declare a resolution without really making a commitment first. Because we're not quite sure deep down if it's going to be worth it. I did this for months on end, every Sunday morning I'd make the same resolution to 'get healthy' and by about every Tuesday lunchtime I'd forgotten all about it (or just felt permanently guilty). And then I properly took stock, really thought through what a waste it was to feel so sluggish and lacking in energy, how brilliant it would feel to be fit in body and mind, and, eventually I made that commitment Seth talked about and followed it up immediately with a practical plan.

And the thing is, when you give yourself the chance to commit, however daunting that might be, however vulnerable you feel about whether you might succeed, it's incredibly empowering. You get to call the shots, so rather than blindly follow a regime that leaves you back at square one after a few weeks, you can make real, lasting changes that fit your own life. And these are the very changes that tend to last, long after the detox days of January.

So whatever your resolution this January, ask yourself if you're truly committed and ready to make that jump. Don't beat yourself up if you're not, but if you are then get your notebook out, get planning, get shopping, get cooking, get moving and go for it!

Kate's January Shopping List:
Yogi Choco Tea (for when I need a little comfort and sweetness)
Porridge oats
Frozen fruits (to make super simple compotes for my porridge)
Some nice new workout gear (fed up of feeling frumpy at tae bo)
Tofu (time to give Ottolenghi a run for his money)
An endless supply of clementines
Lots of lemons, ginger and garlic to keep my immune system well boosted

A little flat tummy inspiration

2011-12-30T12:29:00.000Z

Yesterday my parents and I went to one of my very favourite restaurants in the world, Yotam Ottolenghi's NOPI in London. My mum and dad had never been so I was really hoping they'd enjoy it, and little did I need worry because the oohs and aahs that came from our table throughout the meal said it all.

For me, what makes Ottolenghi so special is how he makes vegetarian food taste quite so amazing. I felt utterly inspired by the Winter Coleslaw, and I can't say I ever thought I'd be inspired by 'coleslaw'. But this was almost unrecognisable - the colours of dark red and deep green slivers of cabbage were emphasized by the fresh, piquant dressing, a little mango and toasted macadamia nuts. A coleslaw to die for!

Dad thought the pumpkin tart was pretty heavenly, I agreed enthusiastically. They looked at me disbelievingly when I told them the tofu would be amazing - isn't that an oxymoron said mum - but when it came, delicate and light with a very warming aubergine and tomato sauce, it was devoured within a moment. And the blackcurrant sorbet was so deeply blackcurrenty but also so fresh tasting that we ended the meal on quite a high.

Ottolenghi is a genius with flavours, but you also feel you can take healthy inspiration from his dishes into your own cooking. For me, I can feel a cleansing coleslaw creating itself in my mind and for Dad it was the tofu and the pumpkin dishes that got his imagination whirring. It's so easy to think of healthy food as boring or some kind of punishment we inflict on ourselves in the darkest month of January, but it can be the best, most delicious food that leaves both your mind and your tummy very happy with the world.

And happily you can find lots of Ottolenghi's recipes on the Guardian website (I've just printed off 'roasted sweet potatoes with figs'), or check out his books. I use Plenty often - I'm no great cook it has to be said but the results are always so tasty and feel good. So for me, last night was a perfectly timed reminder that healthy food, exercise, relaxation, whatever, is all about just that, feeling good. So this coming January I will give the wheatgrass shots a miss and instead enjoy all the things I love and look forward to new, delicious discoveries.

Get inspired, make a plan, make a start

2011-12-13T18:17:00.000Z

I have realised that getting healthy is pretty much like everything worthwhile in life; you need to really care about taking better care of yourself and start from a place of inspiration rather than self flagellation.

I recently went to a business workshop called 'Focus and Flourish'; yes, I'd like to do both of those things, I thought! And what was so great about the day was that it was split 50:50 between inspirational and practical. Ha, I realised at the end of the day, that's just like the little Buddhist book I've been helping to put together where I discovered you need to nurture both your 'inspiration' mind and then your 'practical' mind. Because one without the other just makes life or change or anything a whole lot harder.

So yes, you can eat only protein for three days of the week, or drink kelp juice, or open up a diet sachet of soup each lunchtime, you will lose weight I have no doubt. But will you be inspired to carry on, literally for life? Will you find all those delicious, healthy things you love - for me it's green tea, for my friends it's yoga or chicken soup or swimming outdoors in the middle of winter (said friend has roped me in too)!

Don't go on a diet to beat yourself up and obsess about everything you can't eat. Really think about the benefits, think about the recipes you might try, the views you might see on those walks or cycle rides. And only then make your plan, a plan that really works with your life and your body. And then... make a start.

December Survival Guide

2011-12-07T11:49:00.000Z

OK, I will understand if you want to look away now. After all, it's a time to eat, drink and be merry. Too right, I completely agree. I guess I'm just keen this year not to have to face January with the prospect of feeling like a worn out rag with a Christmas muffin top.

So, I'm keeping it simple with a few tricks to balance out the natural human tendency to eat while the going's good.

First up, at this time of year clementines are my saviour. Perfectly portable, sweet but natural, having clementines and indeed a few nuts to hand is great for when the Christmas munchies set in, and they look really festive too in a big bowl.

A friend of mine is the slowest drinker in the history of drinking. This used to make me feel like a lush, but now I've taken inspiration and match my friend's pace rather than gulping down the red wine. It really works, and we're such lightweights we still get tipsy. And speaking of red wine, it's a good option as less sugary than cocktails. I'm also a fan of Campari and soda, which is about as dry as you can get. I know, you can probably count the number of people who like Campari in the world on one hand but maybe it's like my old favourite green tea, an acquired taste that once you have you can't work out why everyone else is screwing up their face.

It's incredibly tempting to reach for the bacon sandwich after a big night out, but weirdly I can report that porridge and green tea both seem to do wonders for a hangover, as do clementines, lots of lovely steamed or stir fried veggies and spices. Nettle tea is a great restorative, while fennel tea will help with detoxing, and milk thistle tincture is still a firm favourite.

And in more praise of slow, taking time to really savour those lunches out this month is a good reminder I think. It's often such a social whir we forget to make the most of the time of year and really taste everything. By taking a bit of time I think we tend to choose more carefully and enjoy a few luxurious treats.

On Monday at tae bo (the exercise class I go to once a week), our teacher Noel suggested we make it the last class of the year. Well, we were having none of it and said we must have at least once more. If you can walk wherever possible and find little bits of time to exercise this month then not only will your tummy thank you but also your stress levels, your ability to get a good night's sleep and your mood will too. So keep walking, then you can really enjoy that mince pie.

Swap the drum sized tin of family favourite chocolates for a few luxurious dark treats instead. And it's really hard but try and avoid the Christmas Office Feeder. At this time of year their generosity knows no bounds but maybe disappear to make a cup of tea when the chocs come out.

Look after your immune system at this time of year as we're all so prone to picking up bugs. Lots of garlic, onions, ginger, chillies, turmeric and cumin are all helpful. Vitamin C is also one for the shopping list. Go for lots of soups, freshly squeezed juices and simple suppers in amongst the indulgences...

And remember to listen to your body, whether it's requesting an early night or a boost of cold fighting garlic or a few less sugar highs, thanks. Find the luxuries that are really delicious but don't end up playing havoc with your digestion. Keep moving as much as possible and it'll be easy to enjoy everything while staying in balance. And definitely eat, drink and be merry.

Bathroom scales: friend or foe?

2011-12-01T12:12:00.000Z

I was chatting to a woman last night who is planning her return to Weight Watchers in the New Year. She admitted that because she already knows how the points work really the only reason to go each week is to be weighed and 'judged'. She is a successful, clever, lovely woman who, like so many, can't stand on her own bathroom scales. Or if she did, she said she would just constantly let herself off - oh, I've had a really stressful time at work, oh, it doesn't really matter, oh...

Before I lost weight I hadn't stepped on the scales in about five years and I did that thing where you just think you're the weight you were in your twenties or basically when you were at your slimmest. So when I stood on the scales with my friend (well, we went one at a time) that first time it was quite a shock. I had no idea I was 2 1/2 stone more than that fictional number in my head. And taking my jumper off didn't help either.

I'm glad I did it with a friend, and for free at that. I was mortified but it was so much easier to see the funny side of it too, especially when we moved on to the next stage in the process, taking photos in our favourite, too small jeans. There was no judgement, but we just looked reality square in the face and there and then I knew I was going to make changes, and I was going to be the one with the clipboard.

As I embarked on my healthy changes I decided I would weigh myself the traditional once a week, first thing in the morning. And I did write it down, because that way I couldn't fob myself off. And a couple of years later I still weigh myself to check if I'm keeping in balance, which happily I seem to be, I guess because I made the changes that suited my life and my tastebuds.

I know it's easy in the short term to follow someone else's system or rules, but I haven't yet met many people for whom that's worked brilliantly in the long run, and yo yo dieting can really mess up your metabolism. If, on the other hand, you can take on the responsibility yourself and go ahead and step on your own scales, then to sound like a scary American self-help author you'll make changes that can last a lifetime!

Ups and Downs

2011-11-28T16:26:00.000Z

Slightly bizarre but true but I have been helping a Buddhist lama recently to put together what I think is a lovely book that simply reminds us of all the good in life and then asks us so what are we going to do to make the most of it.

Now this might not sound like it could have anything to do with flat tummies but one of my favourite little sections of the book talks about how it is important to spend a bit of time each day thinking about both our ups and our downs - that if everything was good today, great, but equally if it wasn't such a good day, that's ok too, life is still good and the key is for us to try our best - it's as simple and so very hard as that.

If I'm not careful, like many people I have the tendency to beat myself up about things when they, or I, go off track. But whenever I remember His Holiness's gentle advice to simply contemplate today rather than add everything up over time, I always seem to end up feeling ok about things. Whether it's work, life or how healthy I was today then I just acknowledge how the day went, think, 'well today was good' or 'that didn't go so great but tomorrow I'll...' That way negative thoughts or bad habits don't get a chance to become entrenched, which can easily happen if you try and ignore them, and it just seems to be a really helpful way to restore my generally optimistic equilibrium.

Of course it doesn't make you perfect, the point is that we're all human, but knowing ourselves and thinking about how we are or aren't taking care of our bodies on a more regular, less accusing basis is a great step towards keeping things in a healthy balance for the long run.

Spices for a Flat Tummy

2011-11-23T15:03:00.000Z

A couple of days ago I made a version of Anjum Anand's Fragrant Coconut Fish Curry from her lovely book Eat Right for Your Body Type.

It hardly took any time at all and is a flat tummy dream with the turmeric, black peppercorns, onion, garlic, ginger and lemon juice - all spices and ingredients that target the tummy. Coconut is even considered by many nutritionists to be a pretty healthy fat and you don't need very much. I used tilapia fillets, a new fish on me but very reasonably and it holds together beautifully in the curry. And instead of the usual jasmine rice I opted for my new favourite Pedon Italian barley. Anjum uses fenugreek seeds, not fennel, I used what I had in the cupboard.

All in all, it was a real lunchtime treat... and for the leftover coconut milk I'll make a warming squash dahl.

Serves 2
1 tbsp groundnut oil
2.5cm cinnamon shard
3 cloves
1/3 tsp mustard seeds
1/3 tsp fennel seeds
5 black peppercorns
7 curry leaves
1/2 medium onion, finely sliced
1 1/2 tsp garlic paste
1 1/2 tsp ginger paste
1/4 tsp ground turmeric
Pinch of salt
100ml coconut milk
250g firm white flesh fish fillets, cut into large cubes
Squeeze of lemon juice

Cook your grain of choice according to the instructions. Go for a small portion!
Meanwhile, heat the oil in a non-stick saucepan, add the whole spices and cook until the mustard seeds start popping. Add the onion and curry leaves and soften for a few minutes until translucent.
Add the garlic and ginger pastes and stir for a minute. Add the turmeric and a pinch of salt, plus 100ml water. Bring to the boil and then down to a simmer for about 7 minutes until nicely reduced. Add the coconut milk, bring to the boil and cook for a couple of minutes.
Squeeze in the lemon juice and add the fish in one layer, just covering with the sauce. Simmer gently until the fish is cooked through, should be about 4-5 minutes. It's ready.

I forgot but I was going to add some frozen beans along with the fish for extra veg... would be nice I think.

Magic (Flat Tummy) Tea

2011-11-23T13:40:00.000Z

Last week it was Magic Soup, this week it's Magic Tea. No, this isn't a bar of chocolate, but a brick of tea, in this case Numi Puerh Tea. OK, I realise that might be disappointing, but I promise it's delicious too.

Like so many people, I don't have the best digestion in the world. I've always been a bit of an anxious soul and my worries go straight to my tummy. In my quest for a flatter tummy, therefore, I was keen to nourish my digestion and find those foods that would help with all the usual symptoms like bloating and, yes, wind. And tea has come out as a real ally in this cause. There is my favourite green tea, famous for its antioxidants and fat-busting powers, nettle and dandelion teas for flushing out water retention and now I'm branching out to try something new - puerh tea. This is a black tea that often comes in a block. You break a little off and once washed with hot water you can use it about four times before it loses its lovely taste.

I don't think I ever imagined drinking black tea a few years ago but I am loving the puerh - it's mild and warming at this time of year and I can tell my tummy likes it. And a happy tummy is a good route to a flat tummy. So, if you think green tea tastes like medicine or grass or worse then look around for others to try. I admit, I've become a tea fanatic, I'm hoping one day it will balance out my love of red wine!

You can get the puerh tea at http://www.teaworld.co.uk/. Also, my acupuncturist friend who is a tea freak too recommends fennel tea for digestion and you can easily make your own by steeping a teaspoon of fennel seeds in hot water.

The Fifties Fat Boy Flat Tum Tips

2011-11-21T17:32:00.000Z

OK, here are Elmer's doctor's sage words, from The Fat Boy's Downfall by Elmer Wheeler (as begun in a post last week...) I reckon a good few of which still make good old common sense today...

'Why?' I ask, 'why do we lose weight, enjoy the pleasures, then give up and gain it back?'
'For several reasons,' he goes on, and really wises me up.
His first big reason was that too many folks diet too fast. They go on a diet binge, knock off 10 pounds, but are so darned hungry that when the binge is over they eat like two horses, instead of one.
If they'd lose weight slower, they'd be less hungry when the diet stage is over with, and have less urge to rush for the pantry shelf yelling, 'The diet's over! the diet's over!'
'It says here in your book that a spoonful of salt keeps a pint of water in the body. How's your salt content lately?'
He and I both know it's about the same as the Pacific Ocean.
'You gained weight because you didn't allow your system to get used to its new weight. You did a good job at dieting, but didn't keep it up long enough. It went to your head - and other places!'
He had something there. When your system remembers too well the fat foods, it is hard to keep your mind off them... But the memory is short. After you hold your new weight for three, ideally six months then your mind goes on to other things.
This keeps you on the go. Naturally you burn up more food, moving around as a thin boy, back in the mood. What's more, if you don't go on a quickie diet, but a long-term, sensible one, you have a chance to learn new haibts. You weren't born to like chocolate eclairs. You cultivated this habit. So you learn to like coffee and tea black. You really taste it. You become a gourmet instead of a gourmand! It was time to hit the road back...

Rule #1 Don't take it off too fast

Rule #2 Keep it off for six months

Rule #3 Develop new eating habits

Thanks Elmer's doc

Flat Tum Gem from the Fifties

2011-11-16T09:53:00.000Z

I love finding old 'healthy living' books and I was laughing again last night at this one I found while on a trip to California; The Fat Boy's Downfall. Here's the blurb from the dust jacket, they don't write them like this any more:

The Fat Boy's Book made Elmer an expert, hailed across the country. He had done it himself - lost forty pounds in eighty days. He wrote the famous book that told others how he'd done it, and how they could do it.

Poor Elmer! After losing all that weight he found it creeping back on him. Success didn't go to his head - it went to his girth. It became embarrassing. At calorie-rich banquets he could feel his second chin wiggling even as he described how he had lost it. So Elmer went to work to find out how he and other ex-fatties could keep from backsliding. In this, his new book, he comes up with the answers on how to keep it off after you take it off. He organized the F.B.I. (Fat Boy's Institute) to find the facts. Then, to apply them, he organized the F.F.B.S. (Fallen Fat Boy's Society), the caloric equivalent of Alcoholics Anon. Its members are always reading at a moment's notice to rush to the aid of a tempted fatso.

Elmer tells his new story with the same humor and gusto and fun with a purpose which made The Fat Boy's Book such a sensation. And he makes a new, highly practical contribution to the lore which everyone who's ever had to change collar size will want to read - the psychology of overeating. Elmer's information has been medically tested and tummy-tested; it's fund to read and it will keep your weight down!

Tomorrow, Elmer's Six Rules... they make pretty good sense, with just a light tweaking for the 21st century... after all, keeping it off, that's the Holy Grail.

'Diet' Your Way

2011-11-14T15:03:00.000Z

I went to a feminist conference on Saturday and sat in on a seminar titled 'ditching the diets'. I wondered if, despite my mantra 'feel good not guilty', I would indeed feel guilty being in some very small way a part of the diet industry. What was great, however, was that going along to the whole day and specifically this seminar reminded me just why I created the Flat Tummy Club in the first place - that at its heart it's about taking care of ourselves in our own, individual way rather than following a strict regime that has little to do with real food, real exercise or real life.

Most of the hour was given to the floor, the hundred or so mainly women who told fascinating, poignant and very honest stories around the theme of dieting. To help get the conversation going the panel gave us a few key questions:

What does the word 'diet' mean to you?
What did you hope would happen as a result of your dieting?
Do you feel guilty when you aren't dieting?
Have you ever had a carefree time of eating?
Can you imagine making peace with your body?

In response I remember one woman particularly brilliantly describing how she had put off her life for the sake of dieting. She wanted to learn French and travel the world but would constantly say to herself, 'once I've lost weight I'll...' I was really shocked by quite a few women who had all had the same experience at the GP surgery - on discovering their BMI was higher than average the doctor had prescribed either Weight Watchers or Lighter Life - no exercise, no healthy eating advice. I'm not here to be negative about either of those brands, I've always been of the each to their own persuasion. But it was the fact that these women had no personal interaction with their doctors that really got me.

Just one young woman said she had always been at peace with her body and tried to encourage her friends to all see that they are gorgeous and wonderful. As I sat there I realised how fortunate I am. I was always body shy as I grew up but never let that affect my positive relationship with food. Over the past couple of years I've developed growing body confidence and it's a lovely thing. And I did that by chucking out all the regimes and realising that the only person who can take care of my body on a day-to-day basis is me, so if that's the case why not pick all the healthy things I enjoy rather than see it as a punishment. I've also realised that losing weight won't in itself change your life, but I did find it all came part and parcel of making some general positive changes and maybe that's why it's stuck.

So maybe I am within the diet industry in some way but I hope I'm doing all I can to be a voice for the gentle, middle road of eating more natural, real, delicious food, and letting the endorphins flow through adding some exercise into the mix. And doing it your way.

Magic (Flat Tummy) Soup

2011-11-08T10:45:00.000Z

If I had to choose just one tip for losing weight then I think it would be 'soup'. If you swap one meal a day for a bowl of hearty soup then not only will your calorie intake easily drop but you'll be adding lots of vegetables, pulses, grains and all round goodness. And at this time of the year, when we all need a bit of comfort, I think soup just perfectly hits the spot.

A few years ago I was lucky enough to go to Mauritius with a friend, who happens to be half Mauritian. So rather than see the typical honeymooner's Mauritius, we lived and ate as locals. We soon realised why my friend's cousins were all so slim; they walk everywhere, swim and eat the most delicious but healthy foods, lots of wonderful spice combinations, fish, flat breads, rice (so you can eat carbs and be slim) and... 'magic soup'. Magic soup, we discovered, is what women eat after having a baby to get back in shape while taking in as much nutrition as possible. Basically it's vegetable soup, but I fell in love with the name and it always reminds me when I'm feeling a bit unhealthy to make myself a batch of soup.

Yesterday I took inspiration from my Mauritian friend and made a very quick but very satisfying bouillon soup with watercress and barley. I literally made enough for one and it really set me up for the rest of the day.

1 tsp olive oil

1 shallot, finely sliced

1 clove garlic, finely sliced

1/2 tsp of finely sliced fresh ginger

1/2 green chilli, finely sliced (optional, I fancied a bit of heat)

300ml chicken or vegetable stock (or miso)

50g Pedon Italian barley (you could use pearl barley, farro or arborio rice)

2 big handfuls watercress (as much as you can cram in)

Squeeze of lemon juice
Freshly ground black pepper

Heat the olive oil in a saucepan and gently soften the onion over a medium heat for a few minutes.
Add the garlic, ginger and chilli and continue to soften for a couple more minutes until the onions are translucent.
Add the stock and bring to the boil. Now add the grains and lower the heat to a good simmer.
About 5 minutes before the grains are cooked add the watercress.
Before serving add a squeeze of lemon juice and some freshly ground black pepper.

Perfect for keeping colds at bay! And if you ever need a bit of a detox this will sort you out.

Two Lovely Recipes from Conscious Food

2011-10-20T13:41:00.000+01:00

Thanks to Kristina at Conscious Food for a lovely and delicious evening where I put my pre-conceived ideas about millet (it's for the birds, right?) to rest. Here are a couple of Kristina's recipes and some info about this little known grain. Basically, the wider the variety of grains in your diet, the better, I reckon. Especially if you're not so great with wheat.

Millet Pilau
Toast 150g millet in a pan first.
Then take out and put a tablespoon of coconut or other vegetable oil in the saucepan. Once melted add a few cumin seeds, mustard seeds, 2 cardamoms and swirl around until they start popping.
Then add the millet and mix thoroughly. Add a teaspoon of ground cinnamon and coat, before adding double the amount of water put a lid on it and gently simmer until the water has been absorbed.
Turn off the heat and put a tea towel under the lid so it can steam.
After 10 minutes fluff up with a fork. Ready to serve!

Millet Cup Cakes
Sift into a bowl 100g millet flour, 160 g ground almonds, 200g brown icing sugar.
Add 8 egg whites, whisked, and gently fold into the mixture.
Melt 200g butter and then add into the mixture. It should be nice and wet.
You can then add any other flavourings – e.g. fresh fruits in season – raisins. I used blueberries.
Put into little muffin/cup cakes molds and bake in the oven for 25-30 minutes at 180 fan oven.
Should make 15-18 little cakes.

Key Facts About Millet

Millet is an ancient plant that produces a large crop of small seeds that has been used traditionally for millennia.

Key benefits of eating millet:

Higher in protein
One of the only alkalising grains
It can cool the stomach, spleen and pancreas.
It helps to heal gastro intestinal irregularities.
In Ayurvedic medicine millet helps to cure the imbalance of blood sugar.
It prevents adrenaline from stimulating the liver.
It blocks the intestinal absorption of sugar and the blood sugar level is reduced gradually and naturally.
Recent research on type 1 and Type 2 Diabetes shows millet’s efficacy in controlling blood sugar and healthy glucose levels.
Millet can be used in a poultice to aid rheumatic and arthritic pain.
Due to its high alkaline ash content, organic millet is the easiest grain to digest.

Help for IBS

2011-09-21T10:37:00.000+01:00

Nutrional therapist Henrietta Norton, www.henriettanorton.com, has joined the little team of Flat Tummy Club experts and will explore some of the key nutritional issues for us every now and then. IBS, or Irritable Bowel Syndrome, is something that affects many people in varying degrees. So it's great to understand just what it is and to see there are some simple but very effective ways in which we can help ourselves alongside any medical treatment your doctor may advise.

Help for IBS

Henrietta Norton

www.henriettanorton.com

Statistics tell us that at least a third of us are affected at some time during our life and if I had a pound for every client I have seen with a diagnosis of Irritable Bowel Syndrome (IBS) by their GP I would be a very wealthy nutritionist. I would be even richer if I put money on the fact that by the time they left the GP’s surgery they still didn’t know what IBS was, and what they themselves can do about it.

I can’t help but get hot under the collar about IBS. To me IBS is not a condition; it is a cluster of symptoms that, if the cause is not found, can lead on to become a condition such as diverticulitis or inflammatory bowel disease. IBS is often called 'a functional disorder' of the bowel; in other words, a disturbance in bowel function without any change in structure or obvious cause and when diagnostic tests such as blood tests or endoscopies are carried out, the results do not reveal any obvious abnormality. It is at this point in the ‘patient handling’ that I start getting rosy around the neck and where treatment tends to conclude with a label of IBS, maybe a quick chat about reducing bloating with a pill and a leaflet about stress relief. Few patients are left feeling empowered or informed about what they can do to manage this bane of their life when in fact there is much that can be done.

So first things first, what is IBS?

According to medical criteria, in order to diagnose IBS, there must be at least 12 weeks (which need not be consecutive) in the preceding year, of abdominal discomfort or pain characterized by a minimum of two of the following fundamental three features:

It is relieved by defecation
Its onset is associated with a change in frequency of stool
Its onset is associated with a change in appearance of stool.

The following symptoms also cumulatively support the diagnosis of IBS:

Fewer than three bowel movements a week
More than three bowel movements a day
Hard or lumpy stools
Loose or watery stools
Straining during a bowel movement
Needing to urgently rush to the loo
Rumbling noises and excessive passage of wind
Sharp pain felt low down inside the rectum
Abdominal pain that is relieved by going to the loo
A feeling of ‘not quite getting it all out’, incomplete bowel movement
Mucus (a white sticky or stringy substance) is present in or around the stool
A feeling of fullness, bloating or swelling in the abdomen

Other symptoms frequently reported are: headaches, dizziness, backache, passing urine frequently, tiredness, muscle and joint pains, indigestion, nausea, shortness of breath, anxiety and depression

The modern diets and busy lifestyles that we lead can leave us all vulnerable to some of the above at times but the cumulative effect of many of these symptoms together can lead to an IBS diagnosis.

Now the important bit, what can you do to help yourself..

What all these symptoms have in common is that they relate to a disturbance of the colon or large intestine although there is no reported physical abnormality and therefore no physical ‘cause’ as such. However there is much that can be done effectively and naturally to address the symptoms and therefore each person’s experience of this health phenomenon.

The four primary areas of focus for natural treatment are:

1. Increasing dietary fibre

This is recommended to those IBS sufferers who experience constipation. The type of fibre most commonly recommended is wheat bran. However as those with digestive vulnerability, such as those with IBS, have a heightened chance of developing a food allergy wheat bran is in fact not the optimum form of fibre. Instead choose fruit (stewed for easier digestion) and vegetable sources such as apples, pears, figs, green leafy vegetables or root vegetables such as squash or beetroot. These are also dense in antioxidants needed to heal the inflamed gut wall. Include at least two varieties of fibre with every meal to boost your intake.

2. Eliminate allergenic foods

The most recent studies on IBS have further documented the association between food allergy and an irritable bowel. According to a double blind challenge, the majority of patients with IBS (approx two-thirds!) have at least one food allergy and some have multiple allergies! The most common of these being dairy and grains. If you think this could be your problem, consult a nutritionist for a food allergy test and elimination diet.

3. Remove sugar from the diet

Meals high in sugar encourage small intestine bacterial overgrowth by decreasing intestinal motility (the bit that keeps the rhythmic flow in the gut wall so that food passes effectively through the gut). It also causes the glucose running through our bloodstream (also known as blood sugar levels) to rocket and when this happens it causes this muscular rhythmic flow to slow down even further. This in effect causes muscular paralysis in the gut and food matter become sitting tenants! The answer is to remove refined sugar (that’s the packaged Tate & Lyle stuff) and all its products such as confectionary and pastries and replace with small amounts of local honey or maple syrup to wean yourself off your sweet tooth..

4. Address psychological factors that could be controlling your health

This is a tricky one. Many of us live a very busy life and because we ‘manage’ it day in and day out we may grow used to the stress that it brings with it. Unfortunately we are not always aware that are emotional and physical health is not managing this lifestyle quite so well and as a result conditions such as IBS can develop. Increased motility (the rhythmic flow again) of the colon in the gut, during exposure to stressful situations, has been shown to occur in those with IBS. The gut is also known as the ‘second brain’ because it has many of the neurotransmitters also found in the brain. This explains well the idea of having ‘butterflies in your tummy’ or a ‘gut instinct’ and further explains the link between emotions and gut function. Psychotherapy in the form of relaxation therapy, biofeedback, counseling or stress management training has been shown to reduce symptoms of IBS. Deep breathing is not only relaxing but provides the body with a greater source of oxygen for healing.

5. Support with food supplements

Sometimes the gut could do with a helping hand and the following nutritional supplements have been shown to be of much benefit:

Enteric coated peppermint oil preparations (0.2-0.4ml) twice per day between meals

Fibre supplements (such as psyllium husks) 3-5grams per day before bed and with plenty of water. This has been shown to be effective in patients with both constipation and/or diarrohea.

Lactobacillus Acidophilus or lactobacillus plantarum but chose a supplement providing a minimum of 2 billion CFU (colony forming units) per day.

Artichoke supplements produced an overall reduction in IBS symptoms in 71% within an average of ten days in a recent study. Take 320mg of Artichoke extract 3 times per day.

Despite more research and public awareness of IBS, no cure has been found. Medical treatment may vary from advice on diet and relaxation to the use of anti-spasmodic drugs and low dose antidepressants. Some find help from counselors or psychotherapists, some from practitioners of complementary medicine - such as acupuncturists or hypnotherapists. As many people with IBS feel out of control with what they can do I hope that by making informed diet and lifestyle choices you will see that in fact you can make a real difference to your experience of IBS.

Henrietta is a registered nutritional therapist and her book, Taking Care of Your Endometriosis will be published in February 2012.

Why Kindness is Key to Lasting Weight Loss and Wellbeing

2011-09-05T10:04:00.000+01:00

This might sound like a strange heading for a 'flat tummy' blog post at first but I've realised over the past couple of years as I've become so much more healthy in body and mind that a huge part of that has come by being kind to myself, rather than seeing healthy living as some kind of punishment or beating myself up every time I've drunk one too many glasses of wine or eaten a toasted tea cake.

For the past couple of weeks I have been a little bit less than kind to myself. It's the usual pattern, so obvious that fortunately I can spot it before it truly sets in. Work and life both became a bit challenging at the same time and a seed of doubt crept in. Am I good at what I do, am I good enough full stop? This is the mindset of the modern age, we heap such huge expectations and demands on ourselves that it's no surprise we might end up disappointed or feeling guilty. Or we try to exert a rigid control over lifestyle because we don't trust ourselves to just be loose and relaxed about healthy living. But the trouble is that if we're not kind to ourselves then we almost expect to fail, and it's a justification of our self-doubt when we do.

The Kind Diet
It may sound a bit woo woo or naff but I reckon if you decide to get healthy, even get a flat tummy, from a place of kindness then it will be much more likely to last. I spent about year telling myself that 'I should' start a new healthy regime, but it was only when I realised how much I simply wanted to take better care of myself that I made the change. And it's amazing what a knock-on effect it had. Because my energy levels were so improved my mum noticed I was a different (much nicer) person in the morning. My stress levels came down and my resilience went up. It's a cliche but if you are kind to yourself you'll soon pass it on to everyone else.

Enjoy Health
My mantra, 'feel good not guilty' is at the heart of flat tummy club and I think it's why over two years later I'm not going down the slippery slope at the first sign of a challenge. Rather than initially losing the weight under duress I took an alternative approach and decided to find and do all the healthy things I love. I re-discovered walking back then and also began my now life-long passion for green tea. For me, these two simple things are a part of my day now, keeping me in balance even when life gets a bit crazy.

Leftovers inspire lunch

2011-08-26T13:42:00.000+01:00

I am staying with my folks for a few days, writing during while they go about their days. Last night Dad cooked a delicious bolognese and sticky rice, of which there was just the perfect amount left for me to think of something for my lunch today. I grabbed a couple of shallots and a couple of carrots from the larder, used Dad's new hilarious but brilliant vegetable cleaning gloves (so no more peeling, hurrah), sauteed them in a little olive oil and then found some tahini, ginger paste and soy sauce I could add to the mix.

I plonked in the rice so it could warm through and pick up all the lovely juices and flavours. And for good measure I poured in just a little coconut milk - Mum and Dad don't have regular milk any more to help with Mum's asthma but personally I've become a big convert to all the nut milks available and coconut was just perfect for my lunch concoction.

It didn't look pretty as a picture but it tasted great on a rainy Friday...

Dorset inspiration for a flat tummy!

2011-08-08T08:58:00.000+01:00

For the past few days I have been hanging out in Dorset, writing, popping out onto the deck with cups of green tea and of course enjoying the odd scone.

As anyone who grows their own knows, it's an abundant time of the year for fruit and vegetables, and I've been completely inspired by a local kitchen garden, the organic farm up the road and a plum tree my sister spotted in a car park!

The plum tree came first. Sam and I had treated ourselves to a visit to our childhood favourite tea room in Compton Abbas and had truly savoured our little scones with delicious home made strawberry jam. As we were leaving Sam luckily spotted the plum tree, which was laden with ripe fruit. We grabbed a couple of handfuls each, convincing each other 'no one will mind, they'll only go to waste, etc.' I wish I'd been more bold because with just a little honey and water my few plums turned into a wonderful compote for my morning yoghurt and granola.

I had visited the kitchen gardens at Kingston Lacey back at Easter when they had just cleared the plot and were making a start. It's a new project that is part of the National Trust estate but also has created allotments for local people and groups. Popping back last week I was astounded by how quickly everything had come on. I got chatting to head kitchen gardener Leonie who is an absolute veggie hero. She gave me a gorgeous yellow courgette (I don't really know why we bother with green) before I filled up my bag with other goodies for a suggested donation. I've been eating piles of French beans, courgettes, shallots and leeks, all fresh straight from the ground and with no nasty chemicals. I'm no expert but I can definitely taste the difference.

Yesterday I popped to Gold Hill Organic Farm to give Sara there a copy of The Flat Tummy Club as they kindly contributed a couple of recipes and the more I eat their veggies the more slim and healthy I become! Sara let me loose in their tunnels where I couldn't believe my eyes at the sight of the peppers, tomatoes and aubergines... oh, and the courgette flowers.

Last night I grabbed some rosemary from the garden and sauted chicken in a little olive oil, rosemary and balsamic vinegar. All the same pan I added sliced shallots, let them caramelise a touch before adding sliced yellow courgette for a couple of minutes and then a pile of torn chard. A squeeze of lemon juice and lots of freshly ground black pepper and I popped the lid on to steam the chard. Simple and very delicious.

Moroccan Meatballs and Herby Couscous

2011-08-01T08:43:00.000+01:00

Thanks Dawnie B, this looks delicious...

Serves 4

400g Organic lamb mince

1 large red onion, finely diced

4 cloves of garlic, crushed

Large chunk of fresh ginger, grated (piece about thumb sized)

1 tsp harrisa paste

1 tsp ground cinnamon

2 tsp ground cumin

Olive oil

2 tins of cherry tomatoes. Could use normal plum but I quite like the sweetness.

150ml chicken stock

Handful of fresh coriander, chopped

200g couscous

Knob of butter or drizzle of oil

350ml chicken stock

Handful fresh chopped mint

Handful fresh chopped parsley

Handful fresh chopped coriander

Juice of half a lemon

Salt and pepper to season

Put lamb, onion, half garlic, half ginger and half the spices, the harrisa paste and pinch of salt and pepper into a bowl. Mix and form into small balls.
Heat oil in a deep frying pan and cook the balls until brown all over. Take out the balls and place to one side.
Add the remaining spice garlic and ginger to the pan and cook out for a minute or so. Then add the two Tina of tomatoes and the chicken stock and simmer for 10 mins.
Meanwhile ad boiling stock to the couscous with a knob of butter or drizzle of oil, cover and leave for 10 mins.
Add balls to the frying pan and cook for a further 20 mins. Season with salt and pepper. The sauce will reduce down somewhat.
Chop the herbs and add to the cooked couscous with the lemon juice. Fluff up with a fork.
Serve together in a pasta bowl pouring the lovely sauce over the top of the couscous.
Garnish with a few sprigs of coriander.

I make sure I have enough saved for my lunch the next day. It keeps nicely and is almost just as nice after 3 mins reheating in the microwave. This is my version of a recipe which pops up on google search. I have added the harrisa, extra herbs and spices in larger quantities and the cherry toms. Much more flavour.

It's yum!

Healthy lapses and getting back on the mat

2011-08-01T08:18:00.000+01:00

Last week was not one of my healthiest. I drank a little too much vino, ate Chinese and pizza (just for starters) and I was nowhere near my 5-a-day fruit and veg most days. So I might be 'the flat tummy club' but I'm also human and get wrapped up in work or fun and sometimes healthy living flies out of the window for a few days.

Tomorrow...

Years ago once I started this cycle I found it incredibly hard to stop. I'd let stress get on top of me and although I knew the best remedy was healthy food and chilling out I'd go the opposite way and make things worse. But now I am lucky, I realise that a lapse is just that and it doesn't have to go on and on! You don't even have to wait until 'tomorrow'. Yesterday I devoured a pizza for lunch and then a dark chocolate Magnum ice cream. No sign of any fruit or veg there! But in the evening I went for a very long walk through the park and along the river - what a stunning evening it was too. I picked up my pace and strode out, my energy immediately started picking up too. I got home and had tomato salad and then some delicious cantaloupe melon. And this morning I got up and made a lovely bowl of porridge and a cup of green tea.

Getting Back on the Mat

I remember my mum going to an intensive yoga day once with a guru who was visiting from India. She felt completely immersed in the day - her mind and body were on a natural high. When he asked if anyone had questions mum tentatively asked how they could keep it going back in the real world, how could they feel this patient and relaxed when their husbands were being obnoxious or their children were driving them round the bend. The yoga teacher smiled and said, 'don't worry if you fall off the mat some days, just get back on'.

After all, we live in the present, not yesterday or tomorrow but right now. A pizza or an ice cream doesn't have to signal a full scale spiral - it's just a pizza, just an ice cream. And today, for me, it's porridge, green tea and a lovely corn on the cob for lunch!

When the last thing you want to do is exercise

2011-07-25T21:22:00.000+01:00

My weekly workout class is on Monday evenings, which as you can imagine is something of a blessing and a curse all at the same time.

The blessing is that by 8 o'clock or just after every Monday I make it to class I have the rest of the week to feel virtuous (smug), and any other exercise I do then feels like a bonus, it even puts me in the mood to exercise a bit more.

But...
Because I am human there is of course a but. Some weeks I'll be honest that tae bo on Mondays is just about the very last thing I feel like doing. The fact that it is Monday is often the main culprit, I mean it's a tough enough that it's no longer the weekend, sometimes it just seems cruel to add exercise to the mix. If my mum is staying up on London with me or a friend suggests dinner I accept with glee at the thought of a proper excuse. There is even a pub I have to walk past on the way and on warm nights tonight I gaze longingly at the people laughing and drinking cold beers, wondering what on earth I am doing about to jump around and work every inch of my body until, quite frankly, it hurts.

Despite my grumbling, however, I have never missed a week without an actual reason, I have never just blown it off. To be honest I can be a bit of a lazy one so I'm quite amazed by this and have tried to work out why.

Taking that first step out of the door

Initially it was going with a friend that was essential to my turning up. This was the source of my willpower as I was too embarrassed to just not turn up and we always had a laugh when I got there.

I have now been often enough to exactly the same class, same time same place that it has become a habit, so even if I don't fancy it I seem to just get ready and go.

Beneath my moaning I know that I always feel really good at the end of the class.

The other people are really nice, it's a very friendly atmosphere but also everyone works hard to make the most of the class.

I am very very slowly getting better at it! Although I doubt my teacher Noel would agree.

So tonight as I sit on the tube on my way to tae bo I admit it's not the number one thing in the world I feel like doing but here I am on the tube, I know it beats watching rubbish telly and I know I'll feel happy I went tomorrow. In fact, I'm just about starting to feel better already (well, let's not get carried away).

Monday Motivation: From You!

2011-07-25T17:01:00.000+01:00

"I LOVE the flat tummy club - successfully lost 8lbs in 3 weeks for my holiday - and kept it off! Thank you for making dieting fun - I can't stop recommending this to friends xx"

"Made the chicken & mint soup from the book today. What a yummy recipe! thanks!!"

"have lost 5 1/2 pounds since Monday and haven't felt hungry once! I take a tupperware box that has two sections into work every day - one side I fill with fresh berries and chopped up peaches and the other fat free greek yoghurt mixed with a wee drizzle of honey - delicious!"

"I was lucky enough to be a competition winner!!!!! Today I received my lovely parcel of healthy snacks AND a copy of your book! Also loving my bag courtesy of Hodder & Stoughton. Can't thank you enough :)"

"i've just got back from a weeks hol and spent most of the time reading the book extremley thoroughly! i've just got back from shopping with lots of healthy things and just cleared out my cupboards - going to ease into the changes over the weekend ready for full steam ahead next week! as you say, prep, planning and picking the right time is key!"

oh, and the competition is up online now... click here to win a gorgeous Green Water Bottle to keep you cool throughout the summer. Best of luck!

Battle of the Flat Tummy Fro Yo's

2011-07-22T15:44:00.000+01:00

I remember eating Columbo Frozen Yoghurt for the first time in New York when I was about 15. My dad let me go with him on a business trip and I vividly remember falling in love with bagels, South Street Pier, where I realised I was sitting in the exact spot where a scene from Three Men and a Baby was shot, and frozen chocolate yoghurt.

To be honest it was probably full of additives but as someone who finds ice cream a bit too sickly (anyone else? anyone?) it was a revelation as it's slightly less sweet but still with that very pleasing Mr Whippy texture.

So this week I decided to see what London has to offer when it comes to Frozen Yoghurt. I do fear for these shops in our British climate, but I'll make sure to enjoy the trend while is lasts.

I'm afraid Pinkberry sort of lost by default because their PR was so efficient that I took myself off to Selfridges Food Hall before they had quite set up shop. I was disappointed but I'll be back. I then fancied a snog, well who doesn't? In this case, fat-free, green-tea flavoured yoghurt that is sweetened with a little agave. But despite my obsession with green tea I found it just a bit weird in a yoghurt, so thank goodness they do good old chocolate, plain and passion fruit too. Not bad but not amazing and I'm sure the cool design of the shops works brilliantly in, say, LA, official home of the frozen yoghurt, but here in drizzly London I could've done with a slightly warmer welcome.

And so to the winner... the Frae concession in Top Shop Oxford Circus. Not only did I find a great T Shirt at the same time but the man behind the counter was very nice and chatty and the yoghurt was absolutely delicious. I much preferred the texture to the snog... and I went for the ultimate topping combination, strawberries and mini oreos. I know the oreos slightly ruin the health effect, but compared with a great big ice cream it was still a very righteous option and made me very happy. Frae yoghurt does contain sugar but a small (which really is pretty big) is under 90 calories so if you stick with berries it's a pretty amazing treat for around 130 calories. Granted, you have to avert your eyes from the Lola cupcake concession directly opposite, but, really cupcakes are so over...

Breakfast Special

2011-07-18T10:04:00.000+01:00

A good breakfast is essential for a happy and flat tummy and if you have read or even glanced quickly out of the corner of your eye at my book then you might just have picked up on my love of porridge! However, I realise it's not exactly summery and so I've been widening my morning repetoire, thanks to some reader suggestions, a couple of recent breakfast meetings and my brand new smoothie maker.

Fruity Breakfasts
On lots of diets you have to give fruit a wide berth because of the natural sugars. However, every single slim person I know eats fruit every day and it just makes me feel healthy. This year I have become a yoghurt and berry addict. And I was in Le Pain Quotidian last week with someone who ordered the fruit salad and yoghurt. Gosh, it was a thing of beauty, it reminded me of going to the local market with my friend Natalie on our Spanish holiday, after which she made a stunning fruit salad of peach, pear and melon.

Breakfast Smoothie
While the world and her mother are buying up Nespresso machines, yesterday I treated myself to a new smoothie maker. As I scoured John Lewis and frankly was a bit horrified by how expensive blenders had become since I bought (or more likely pinched from mum and dad) my moulinex about 20 years ago, I spotted the Kenwood Smoothie 2GO, it's a dinky size, comes with two travel mugs that you blend your smoothie in and it's a whizz with ice.

The urge behind the smoothie maker purchase came from brunch on Saturday when my friend ordered the most amazing smoothie - simply banana, apple juice, lime and ginger - it was so refreshing and delicious. To bulk this up for a good breakfast I would add some porridge oats and yoghurt for breakfast on the go.

On FTC Facebook Alice is lucky enough to be made Sunday breakfast smoothies by her boyfriend:

"I've been doing the flat tummy club diet for a couple of weeks now. Today, my boyfriend made me a breakfast smoothie - I've started having them for breakfast on the weekends quite often made from fruit (a banana here), some low-fat yoghurt, a small handful of porridge oats (I like the big ones) and a dash of soy milk if it's a bit thick. I quite often use frozen bags of fruit or fresh soft fruit like strawberries when I make it myself but I wasn't going to turn down the offer of breakfast being made for me! I also had a little punnet of raspberries and very nice it was too!"

Flat Tummy Brunches
Eggs are fabulous for a breakfast that will really keep you going. One reader has boiled eggs with an oatcake instead of soldiers, pretty impressive. I just love scrambled eggs with some smoked salmon, mushrooms or at this time of year some sliced tomatoes.

Back to Porridge
Well, oats are just so good for you. Here are some variations on a well worn theme!

Simply add cold apple juice to bog standard porridge oats, scatter over berries, hazelnuts and some flaxseeds. As quick as cereal but filled with more goodness.
Try making porridge with nut milks like almond, hazelnut or coconut (coconut milk is on offer in lots of supermarkets right now).
Make your own compote by warming frozen berries in a pan with a little water and honey or agave.
Pick your own blackberries to enjoy with your porridge.
I love to add a dollop of natural yoghurt to my porridge, it's protein and tastes delicious too.
Try Bircher muesli.

Banana Love Song by Michael Alvarado

2011-07-12T17:54:00.000+01:00

Monday Motivation: Eat Like a Slim Person

2011-07-11T21:24:00.000+01:00

I showed my friend a copy of this months Harper's Bazaar as they've included a little article from me titled 'Eat like a slim person'. Over lunch she turned to me and said, 'so eat chips then?!' It's true that I don't ban anything and among other things I think this is a key reason why I haven't put an ounce back on since I lost weight two years ago. Fair enough, I didn't eat chips while I was actually losing weight but now that I'm back in a healthy balance I enjoy them once in a while, and I tend to savour just a few.

Here are the other tips I've picked up from my slim friends and mean that now I'm happily in control of my weight without having to obsess or count or worry.

Enjoy eating out because when we enjoy food and let go of any feelings of guilt we digest it better.

Eat when you're hungry, not when you're stressed or upset.

Be gentle on yourself. Think about whether you really need to devour the bread basket or if you really need a starter, main and pudding to enjoy your meal.

Don't ban foods as that tends to lead to wanting them so much more. As you make changes your body will adapt and you will stop craving the things that send you into free fall.

Listen to your body - what foods disagree with you, and which foods make you feel really good and energised.

Stop bartering with yourself about how many biscuits you could have if you skipped lunch and enjoy your lunch.

Ignore the 4 o'clock chocolate run and surround yourself with delicious healthy snacks.

These things aren't a quick fix, but once you get into the swing of it, you'll never look back.

Monday Motivation: Curb Your Cravings

2011-07-04T16:03:00.000+01:00

Food cravings tend to hit us at our most vulnerable, when we're fed up or stressed out or just plain shattered. Weirdly they can definitely seem to feel stronger just when we are starting out on making a healthy change. So it can really help to follow these three simple pieces of advice to keep your intentions going in the right direction:

1. Keep a Food Diary
"Got the book on my Kindle last week - am 5 days into my food diary - what a shocker!!"
Studies show that people who keep a food diary are likely to lose twice as much weight as people who don't. And funnily enough there is something specifically about writing as opposed to just talking that seems to make a big difference and strengthens our willpower all the more. You may simply want to jot down everything you eat and drink, and your exercise for the day. Once a week it's also a great idea to write down your thoughts for the week, how you are getting on, what you are enjoying and what's a big challenge.

(click here if you'd like a copy of the flat tummy club food diary)

2. Distract Yourself
When I first lost weight I must admit I had a bath every single evening both to relax and also keep me away from the fridge! A lunchtime walk is a fantastic distraction that even helps to get your energy moving round your body so that you are less likely to feel the afternoon slump and want to reach for the biscuits. Phone a friend, buy some really good page turning books for the summer or sign up for a class. I even find simply sitting quietly and focusing on my breathing for a few minutes often takes my mind off my tummy!

3. Find the Healthy Things You Love
When I asked a very slim friend of mine what her secret was she said 'I never go hungry'. It's true, she is definitely in the 'little and often' camp and always has something natural and delicious on hand both for herself and her kids. Whether it's a few olives in the evening or a juicy peach in the afternoon, always have a healthy snack on hand to keep your blood sugar nicely balanced and cravings at bay. Next week I'll post a huge list of healthy snacks to keep us all going through the summer, any good ideas you'd like me to include? Thanks!

Flat Tummy Club Picnic

2011-07-04T10:12:00.000+01:00

Picnics were one of my very favourite things growing up and they still are really. There is something about eating outdoors; I'm always envious when I see people having a picnic and all I have in my bag is a banana!

Tonight I'm off to an open air music event in London and said I'd bring the picnic... I hope my friend doesn't even realise it's a flat tummy club picnic, it's not my usual hard boiled egg and ham rolls effort but we're listening to opera, not lazing around on the beach!

We are having baked omelette, tomato salad, almond stuffed olives, cherries and Flat Tummy Club Brownies.

Baked Omelette with Asparagus and Watercress

Serves 4-6

3 large red spring onions (or a medium leek), cut into wedges (finely slice if leek)

olive oil

6 asparagus tips

200g watercress, roughly chopped

20g chopped fresh mint

6 eggs, lightly beaten

100g feta cheese, crumbled

25g comte cheese (or Parmesan), grated

Seasoning

Preheat the oven to Gas 3 (about 325 F, 160 C) and lightly oil a round cake tin.

Coat the red onion wedges in a little olive oil and touch of sea salt and griddle on a high heat for a few minutes each side. Turn down the heat, cover and cook for another 15 minutes until nice and soft, almost caramelised.
Steam or boil the asparagus tips for about 3 minutes and set aside.
Add the watercress to the onions, cover and wilt for about 5 minutes.
Add the onions, watercress, mint, feta cheese and comte (or Parmesan) to the eggs in a large bowl, along with plenty of black pepper and mix together.
Pour into the cake tin, arrange the asparagus tips on the top and press down slightly into the mixture.
Bake for about 45 minutes or until set.

Monday Motivation: Summertime

2011-06-27T08:39:00.000+01:00

I was in the hairdressers yesterday reading Cosmo, as you do, and thought I must check out their 'bikini bootcamp'. Well, I'm sure it's amazing but I couldn't for the life of me imagine I'd ever get past day 2 with my average willpower and so I'd end up pretty much doing nothing.

This used to happen to me every summer. I'd use the deadline of a beachy holiday to try and give myself the impetus to somehow completely transform myself, but I always set myself up for a fall. Either I would ignore the fact I'd actually have to make a few changes to effect this transformation (I'd just picture myself slim and forget there are a few steps you have to make to get there!) or I'd tell myself I was going to be 'perfect' for the 2-4 weeks before my holiday and fail by the second day, after which I'd completely give up.

This year, like last, I'm taking a different approach and using the summer as healthy motivation rather than putting myself through some kind of bootcamp.

It's so easy to walk more when the evenings are so light and frankly there's not much good on the telly. It's also great to dust off the bicycle or try out the local lido. We literally have a bit more energy now than during the winter so why not use it.

Seasonal summery food is a great inspiration for getting in shape. I do love a glass of rose wine but yesterday I tried something a bit different and made iced raspberry green tea as it was such a hot day. It was a complete experiment but absolutely delicious.

It's the time of year when we actually want to eat leaves! It's also easy to cut down on portions just a bit, which can make a big difference to our waistlines.

So while I must admit I like a bbq burger and a beer as much as the next person this summer I shall be balancing those out with trips to the market, exploring new salad recipes and getting off the sofa as much as possible. It's not bikini bootcamp but for me it seems to work!

Feel like chicken tonight?

2011-06-21T09:54:00.000+01:00

Over the weekend I dug out my copy of Rick Stein's Mediterranean Escapes. It's perfect at this time of the year, even if we can only dream of Mediterranean weather right now!

I simplified the recipe for Cinnamon-Grilled Chicken for lunch yesterday and it was a real treat. Adding a few little extras to your rice is something I often forget to do but definitely worth the few minutes effort.

Cumin, Lemon and Cinnamon Chicken

Serves 2
2 chicken legs (or 4 small thighs)
Juice and zest of a small lemon
1/2 teaspoon cumin seeds
1/2 teaspoon cinnamon
1/2 teaspoon sweet chilli powder

1 garlic clove, crushed

Pinch of salt

Freshly ground black pepper

For the rice:

1 tablespoon olive oil

1 leek, thinly sliced

100g basmati rice

200ml chicken stock

1 tablespoon chopped dill

1/4 cucumber

2 tablespoons natural yoghurt

Pinch of salt

Mix the lemon juice, spices, garlic and seasoning in a large bowl. Add the chicken pieces and turn over well to cover with the marinade. Leave for 20 minutes, pre-heating the oven to around 200 C, Gas 6.
Cook for around 30-40 minutes until the chicken is cooked through and the skin is crispy.
Meanwhile, heat the olive oil in a saucepan and gently cook the leeks for a few minutes. Add the rice (rinsed) and fry for a couple of minutes to toast it just a little.
Add the stock, bring to the boil and then lower to a gentle simmer. Cover and leave to cook gently for about 10 minutes until all the liquid is absorbed. Once cooked turn off the heat and leave to stand, still covered, for five minutes.
Peel the cucumber, slice lengthways and scoop out the seeds. Dice the flesh, sprinkle with just a touch of salt and add to the yoghurt.
Before serving, fluff up the rice with a fork and mix in the chopped dill. (The simple addition of leeks and dill and cooking the rice in chicken stock makes it a good mid-week lunch in itself).

Health Notes:

For me, life is too short and so I must admit I eat the crispy cumin and cinnamon flavoured skin. I'd rather do that and walk a bit further! By adding the leek to the rice you don't need so much rice, you can even go for 80g for two people. And this recipe is packed full of flat tummy ingredients; cumin and cinnamon are great for digestion, leeks and cucumber keep water retention away, the natural yoghurt contains lots of beneficial bacteria for our tummies and the pectin in lemon zest helps to keep us fuller for longer and our blood sugar balanced. And it brightened up my Monday!

Monday Motivation: Treat Yourself

2011-06-20T10:02:00.000+01:00

I have inherited a love of 'bath things' from my mum; candles, oils, bubbles, lotions, you name it.

The other day I went to Brighton with a friend for a day trip to the seaside. Talking of treats, spending a day with a good friend must be top of the list, what a tonic. I was of course drawn like a moth to the healthy food heaven that is Infinity Foods. They also have a wonderful selection of organic and natural bath and body products and we spent ages smelling all the Savon du Midi soaps. These soaps are so pleasing to the eyes and to the nose. My favourite was the vanilla, which looks like a very big piece of chocolate! Dawn loved the almond, lemongrass and lavender. They all have gorgeous, subtle aromas, who needs sweet treats?!

We then went present shopping for our friend's birthday and I discovered these cupcake bath bombs; they really do look good enough to eat and to be honest too pretty to chuck in the bath.

So when you are in need of a little comfort, don't always reach for the biscuit tin but maybe think of all the lovely inedible treats you might enjoy instead, from buying yourself some fresh flowers to searching out a really good book to a cupcake bath bomb!

The Flat Tummy Tea Club

2011-06-17T11:43:00.000+01:00

Last weekend I went to a tea tasting and talk at the gorgeous Petersham Nurseries. I will never forget six years ago my friends Lisa and Oliver got married in Petersham church and had their reception at the Nurseries. This was back when few people in London knew about this little gem of a place where you could buy plants at the same time as sample the amazing food of Skye Gyngell.

Anyway, back to the tea. We were to try 8 different teas from the Canon Tea Co, starting with delicate white, through to green, oolong and ending with jasmine.

Well, I thought I knew a bit about tea but tasting these wonderful quality Chinese teas I realised I am still just a beginner. Tea has been drunk in China for around 2,000 years, more for medicinal purposes to begin with and increasingly for pleasure. Tea arrived here in Britain in the 18th century, initially as a very expensive luxury only afforded by the aristocracy and then it gradually filtered down as the trade from China increased.

Knowing Your Pu-er from Your Oolong
White tea is the youngest, freshest tea, where the leaves are just picked and dried or 'withered' in the sun. Green tea leaves are heated or steamed to stop oxidisation, hence being packed with health giving antioxidants. Oolong is semi-oxidised, rolled, tumbled and baked to give a more golden, often slightly toasty taste. Black tea is fully oxidised and pu-er tea is best likened to a fine wine because it matures over years. You buy it in a block (it's incredibly expensive) and just break off a tiny bit at a time.

We started the tasting with the white teas because they are so delicate. They are just a bit too delicate for me! And then on to my favourites, the greens. I thought the Pouchong was just lovely. The oolongs were indeed a little more honey like and toasty, so if you don't really get on too well with green tea then I think you'd like these.

We ended with the big crowd pleaser, the jasmine. I was mortified to learn that most Chinese restaurant jasmine tea is just tea that is sprayed with an artificial jasmine flavour. Good jasmine tea is made by picking the buds and processing as a green tea, and then when the jasmine flowers blossom the tea pearls are layered with lots of blossoms over the top, replenished over a few nights to create a completely natural infusion. When you open a packet of these pearls the aroma is incredible.

Tea Tips

Proper tea might seem like a faff and expensive but you can re-infuse the tea a few times, unlike bags that are only good for a quick dunk. You can just leave the tea leaves in the infuser to dry out for the next time.
It's good to slurp your tea; you get more of the flavour.
With really good tea the Chinese breathe in the aroma a few times before drinking the tea. I find this is almost like a relaxing meditation.
Tea leaves, and especially green and white, contain even more healthy properties than teabags.
If you find regular green tea rather bitter and grass like then do explore the world of teas and you'll find a tea that really hits the spot.

The Flat Tummy Tea Club
Traditionally tea in China was often enjoyed with some nuts and seeds, how perfect for the flat tummy club! This got me thinking and so this week the Flat Tummy Tea Club is born. We can find out what tea goes best with Dawn's Banana Loaf, or with a bowl of cherries, or simply a piece of dark chocolate. I am just working out the numbers but if you are interested in joining the tea club then drop me a line flattummyclub@gmail.com. I'm lining up some beautiful flat tummy teas for us to get tasting.

Monday Motivation: Try Something New

2011-06-12T21:15:00.000+01:00

Today I met some friends at a spa in East London, after which we devoured a Sunday lunch at the Narrow pub to celebrate my friend's birthday.

It was tipping down with rain afterwards but I really fancied a walk and so I made my way along from Canary Wharf to London Waterloo, about an hour and a half or so. I decided to take the quieter route slightly away from the river and so ended up walking along Union Street, where I just so happened to come across a truly amazing garden project called the Urban Physic Garden.

Yes, it was a little sodden in the Sunday rain but the herbs were just lapping it up and vibrant green against the city backdrop. I love Chelsea Physic Garden, which was created in 1673 to train apothecaries in the art of identifying medicinal plants. It's still a magical place. And almost 350 years later and I am wondering through the Urban Physic Garden, where they have created gorgeous little nooks all related to various aspects of health and how herbs may be of help, from easing stress which I talked about last week, to balancing hormones or soothing sunburn, with lots more in between.

So what does this have to do with Monday Motivation and my title 'Try Something New'. Well, I only discovered this amazing oasis in the city by going off the beaten track and trying a different route. My friends thought I was a bit mad as I strode out into the rain but it turned out well! I even got chatting to the co-creator of the garden and found his passion such a tonic it gave me a real Sunday afternoon boost.

I think it's so easy to get stuck in a bit of a routine with our diet and lifestyle and perhaps sometimes it's a good idea to shake things up and embrace the new. Never in a million years did I think I'd ever go to an exercise class but now I even look forward to Monday night tae bo. And it's only a little thing but I've always 'hated' beans but after a friend asked me to make veggie chilli while staying with her (she had her hands very full with her two little ones) I was converted and haven't looked back.

So try something healthy and new this week, or take a different route. You never know what you might end up loving or what you might find!

#9 Dark Chocolate: My Favourite Flat Tummy Things

2011-06-10T12:11:00.003+01:00

here's the competition page where you can win all my favourite things, best of luck!

My Favourite Flat Tummy Things #8 Breakfast like a King

2011-06-10T12:01:00.001+01:00

A friend of mine told me that she never used to eat breakfast and would instead grab a bag of crisps around mid morning to calm her rumbling tummy. Happily after hearing me bang on about how good breakfast is for you at a publishing presentation I did back in my Penguin days she decided to give breakfast a go and has never looked back. Recently when I stayed with her there was an incredibly array of fruit and yoghurt on offer; we had about 3 of our 5 a day before we'd left the house!

Our digestion is good and strong in the morning so we might as well make the most of that fact and have a good breakfast to give us energy and focus for the day ahead. They've tested kids' powers of concentration after having breakfast versus missing out and discovered our brains definitely like a nutritious start to the day. And a balanced breakfast means that we're far less likely to encounter sugar cravings mid morning, good news for the flat tummy.

I have found having a mix of grains, yoghurt, nuts and fruit is really satisfying and energising for most mornings, with perhaps mushrooms and scrambled eggs on sourdough toast at the weekend. In the summer I'll tend to go for fresh berries, while in the cooler months I'll make a compote for my warming porridge. I recently became a Bircher muesli fan and can highly recommend it.

The team over at Rude Health make it their mission to make delicious healthy breakfast cereals and snacks and have contributed to my little competition to win all my favourite flat tummy things. Their cereals definitely make breakfast worth getting up for.

here's the competition page where you can win all my favourite things, best of luck!

My Favourite Things #7 Oats So Good for a Flat Tummy

2011-06-09T08:57:00.001+01:00

Perhaps it has something to do with the fact that I'm half Scottish but for me oats are one of the simplest but most wonderful foods. They are packed with energising and mood balancing B vitamins, are easy to digest, contain those all important complex carbohydrates that release energy slowly through the morning and even at this time of the year I often make a comforting bowl of porridge to start the day.

This morning I soaked some oats in water while I got ready, which softens them and means you only have to heat them up for a few minutes and they're ready. My recent discovery is nut milks and I add a splash of almond or coconut milk, plus today a spoonful of natural yoghurt and a couple of roughly chopped prunes - all good for the tummy!

Taking time for a healthy breakfast really sets me up for the day. We spend a lot of our lives rushing around, being busy doing goodness knows what and so I like to stare out of my kitchen window at the light coming through the leaves of the silver birch tree and meditate with my porridge!!

Oats are also the star ingredient in my favourite snack, oatcakes. To be honest I like every single variety of oatcake under the sun - plain, seeded, cheese, pepper, ginger, dark chocolate (oh yes, chocolate, thank you Nairns)... When I asked a slim friend of mine for her number one flat tummy tip she said 'never go hungry' and with oatcakes by your side you don't need to as they seem to just do the trick. Most biscuits will cause a bit of a sugar high and set off a cycle of craving where you finish off the packet. But a ginger Nairns (how Scottish?!) with a cup of green tea is just right.

The lovely Kelly at Hodder & Stoughton, my publisher, is currently sitting surrounded by all my favourite flat tummy things in preparation for the competition where you can win them all (I'll be posting the link tomorrow) and she's using all her willpower to leave the Nairns Oat Biscuits alone. I had to admit to her that when the nice people at Nairns sent these to me I immediately opened a packet of the dark chocolate ones and so had to replace them before dropping off to her (ok, I had to replace three packets).

here's the competition page where you can win all my favourite things, best of luck!

My Favourite Flat Tummy Things #6 '5 A Day'

2011-06-07T13:11:00.001+01:00

I find that when I think about how to fit at least 5 fruit and veggies a day into my diet I hardly have any room left for being unhealthy!

Breakfast is the perfect time for some fresh berries and/or a banana, or whizz up some frozen berries, yoghurt, oats and a dash of coconut milk for a flat tummy breakfast smoothie. I often make up a compote by heating some frozen fruit with a drizzle of honey or agave to pop on my morning porridge. And right now my favourite breakfast has to be natural yoghurt, a sprinkle of granola and a pile of fresh strawberries and blueberries.

A friend of mine has 5 portions of fruit and veg by lunchtime and so any more for the rest of the day are a bonus. She loves a huge salad for lunch or a big soup, plus she'll have some grapes or cherries. Soup is definitely a flat tummy club hero - it keeps us fuller for longer and is such a great way to eat your greens.

For supper the traditional British meal has always been meat and two veg, one of which is potatoes, and I'm afraid potatoes don't count towards your veggies for the day. Turn this traditional idea on its head and think instead of having lots of veg with just a small portion of meat. I discovered the term 'flexitarian' yesterday, which is someone who eats a mainly vegetarian diet but has no problem eating fish or meat, just not fussed to have every day. I love it. I remember having lunch with a health author I respect a great deal and how he ordered a starter fish dish with three vegetable sides, all of which sounded delicious. I followed suit and had the most interesting, mouthwatering meal I'd ever had at that restaurant, full of variety and fresh flavours.

Last week I went on a journey of discovery with tofu and I particularly fell in love with a Ottolenghi inspired tofu and veggie stir fry, which included crunchy seasonal asparagus, mushrooms (so healthy), spring onions, bean sprouts, pak choy and noodles with a sauce made with chilli paste, tamari, ground coriander, ground cumin and lemon juice. I had to try very hard to follow my own advice to eat slowly and savour each mouthful!

Ooh, and when the figs and peaches begin to arrive later in the summer bake them in the oven and serve warm with a dollop of natural yoghurt for the easiest but always winning dessert.

When I first began to lose weight and get healthy I found innocent smoothies were a bit of a saviour, especially at work. They are 2 of your 5 a day in one little bottle and taste lovely too, so an all-round winner on the healthy snack front. They would often keep me going on the commute home so that I forgot all about my habit of buying a packet crisps. Now innocent also do handy veg pots, a whopping 3 of your 5 a day in one serving! Healthy food, fast.

The extremely nice people at innocent are contributing a couple of lovely prizes to the little competition at the end of this series to win all my favourite flat tummy things - a whole box of smoothies for one winner and a big box of veg pots for another to be delivered to your workplace so you can share the healthy love. I'll be posting the competition links at the end of the week.

How do you get your 5 a day??

here's the competition page where you can win all my favourite things, best of luck!

Monday Motivation: A Little Positive Reflection

2011-06-06T09:58:00.000+01:00

Often when we go 'on a diet' we resign ourselves to deprivation and steel ourselves to give certain foods up with a resigned air. I know I can sometimes sound like a raving loony optimist but I have found it much easier to not only lose my extra pounds but keep them off for a couple of years now by focusing on the healthy things I am adding to my life rather than obsessing about what I can't have. In fact, I deliberately haven't banned any foods from my diet (even at the beginning) because I didn't want to set myself up for failure/guilt or feel restricted. I just didn't have any room left for unhealthy foods because I never went hungry and ate natural and healthy foods I liked rather than according to a specific regime.

Someone emailed me this morning to say thank you for giving her back natural yoghurt and that she was loving her yoghurt, fruit and oat granola breakfast, that four of her friends had all joined her on Flat Tummy Club and the pounds were collectively dropping away. It was such a positive message - they were really enjoying themselves rather than commiserating over the banned bread basket.

So if you find yourself on a Monday thinking it's the start of another tough week on the diet front then spend a bit of time thinking of all the delicious healthy foods you've tried and enjoyed, have a laugh at the less successful attempts (like my editor who told me she had a 'disastrous brush with green tea' but had discovered rooibos and loved it) and make a few mental notes for the week ahead - where you can fit in a walk or a cycle ride, recipes you have line up and what you fancy for lunch today.

Why Does Stress Go Straight to Your Tummy?

2011-06-03T12:20:00.000+01:00

It's so easy to let our healthy intentions go to pot when we're stressed and very busy. A friend of mine got very stressed about work a few weeks ago and found herself devouring a tub of Ben & Jerry's ice cream one Friday evening as a direct result and a familiar story to so many of us!

The thing is that stress literally depletes our energy and resources and so it's natural for our body to cry out for a quick fix to get us through. You've probably heard of the 'fight or flight' reaction we all have in times of stress. It's a very clever response our bodies have in moments of imminent danger - we get a rush of adrenalin to either fight or flee plus cortisol to help release the energy we need. It explains how mothers get sudden bursts of superhuman strength to protect a child or even how we manage to stay in a state of high alert on the night bus when we should be fast asleep.

The problem is that back when we were fleeing wild animals we would put the adrenalin to good use, whereas nowadays we are often emotionally stressed but as we sit there and simmer we're producing too much adrenalin and cortisol and craving calories for fuel we don't actually need. And unfortunately stress often creates its own vicious cycle. We feel less effective and like we have less time when stressed, which makes it so hard to then get back on top of things or take essential time out to relax. Many people then get that tired but wired feeling, affecting your sleep and causing havoc with digestion as all your energy goes into feeding your stressed out thoughts and emotions. Self esteem might well dip during times of stress and for women I think our hormones often go a bit haywire too.

So dealing with stress effectively can make a huge difference on our cravings and how effectively we digest the food we eat. If you ever feel stress creeping up on you then perhaps clear a weekend so that you can take time out and practice some of these tips to get back in a healthy balance, your tummy will definitely thank you!

Keeping Healthy When Stressed

Focus on your breathing for just a few minutes, a couple of times a day. Put your hands on your tummy and breathe into them. We often breathe in a very shallow way when we're stressed so it's a very good idea to bring your breath down into your tummy and let your shoulders drop. We usually walk around trying with all our might to hold our tummies in - take this time to fully relax your stomach.
Go for a five minute walk. It sounds so simple but you'd be amazed at how calming it can be to have a change of scenery and time away from whatever is the source of your stress for a few minutes. This breather will also help you focus and be more effective, so never think you just haven't got the time.
Don't work and eat at the same time; let your digestion take all the energy it needs rather than constantly over-using your brain!
Take a couple of minutes to think about a lovely place you know or can imagine - feel the sand between your toes or the birds singing, the sounds of a waterfall...
The afternoon slump is a sign that you need to take things a little bit easier, don't be tempted to try and push through with sugar or caffeine because you'll be less effective in the long run.
Go to bed nice and early and spend time relaxing before you sleep. Steer clear of the computer for at least a couple of hours, especially if you find it difficult to calm your mind on going to sleep. Good old chamomile tea or a lavender bath can work relaxation wonders.
Asparagus, avocado, oats and leafy greens all contain B vitamins, which are needed to make serotonin, our body's very own good mood chemical.
Exercise releases de-stressing good mood endorphins - but if you are really stressed and tired go for a gentler exercise like yoga, tai chi or qi gong.
A good hug releases oxytocin, the 'love hormone'.
If stress is really getting you down and affecting your diet and lifestyle then do think about addressing the source of the stress. Try not to set yourself impossible standards, remember that you are your own person and independent. Less stress for you is good for everybody!

(From The Flat Tummy Club Diet, published by Hodder)

My Favourite Flat Tummy Things #5 Honey

2011-06-03T11:29:00.001+01:00

Honey is a natural wonder in my eyes. As I am typing up this post I can smell a honey cake baking in my oven right now; well I thought it would be rude not to.

Honey bees are vital to agriculture and the life cycle of so many plants, happily transporting pollen among plants and at the same time producing this rather amazing by-product, honey. The honeycomb is a thing of absolute geometrical beauty, and I didn't know this but honey can literally keep forever.

According to Dr Bee at Rowse Honey, unlike sugar, which is a pure source of carbohydrates and provides only ‘empty calories’, honey contains lots of natural good stuff, like organic acids, amino acids, minerals, vitamins and phytonutrients. It even has fewer calories than sugar (on a gram for gram basis), and because honey’s sweeter, most people use less anyway. After all, it takes the honey bees a huge amount of effort to make just a little, so it's good to savour!

If you have a garden then you can help the bees and plant things like rosemary, lavender, marjoram, borage and thyme. The good thing is these herbs are delicious in our cooking, good for our digestion and good for the bees. I love herb scented honeys too, especially rosemary which is a real speciality in Portugal and I fell in love with wild thyme honey while in New Zealand. Bees also adore clover so this year why not let your lawn grow!

Honey and Spelt Cake

I tried out using my new cups from Anthropologie, they do make baking incredibly simple (not that I have found endless healthy baking recipes, they are a bit like gold dust).

1 cup porridge oats (ideally large)
1 1/2 cups boiling water
1/4 cup sunflower oil
2 cups spelt flour
1 tsp baking soda
1 tsp ground cinnamon
Pinch of salt
1/4 tsp freshly ground nutmeg
2 eggs
1 tsp vanilla
1 cup honey

Preheat the oven to 350F/Gas 4
Greece a 9x9 baking pan

1. Mix the oats and water in a bowl, cover and let stand for about 10 minutes.
2. Stir in the sunflower oil, cover and let stand for another 20 minutes.
3. In another bowl mix the flour, baking soda, cinnamon, salt and nutmeg.
4. Gently warm the honey. Lightly beat the eggs in a smaller bowl and then blend in the vanilla and honey.
5. Add the egg mixture to the flour and stir in, before stirring in the oat mixture.
6. Spread in the baking pan and bake for about 50-60 minutes, until a toothpick comes out clean.
7. Let stand for about 5 minutes before removing from the pan and allow the cake to cool (if you can wait) before slicing into portions.

As a break from my usual green tea I fancy a cup of vanilla rooibos with a slice of honey cake when it cools down just enough to eat!

And here are some savoury honey recipes from Delicious, plus from a previous favourite things post, miso and honey salmon.

The generous folk at Rowse Honey (check out their website for loads of recipe ideas) are contributing pots of Super Honey to the competition at the end of this little series. This Super Honey is the perfect introduction to Manuka Honey, which is thought to be beneficial to general health and well-being.

here's the competition page where you can win all my favourite things, best of luck!

I never ate chicken for breakfast to lose weight

2011-06-01T12:29:00.000+01:00

Yesterday for lunch I had a real treat and met a good friend at the World Food Cafe in Neal's Yard, Covent Garden. There had just been a downpour but then the sun came out and the colours looked so vibrant in the Yard. The dishes they serve up at the World Food Cafe are just as colourful and vibrant, a real mix of tastes and cultures from all over - all the way from India to Mexico and everywhere in between. You'd hardly even notice it's vegetarian and we feasted our eyes and then our tummies on my simple dal and brown rice that was topped with a gorgeous carrot salad, coriander seeds and baby spinach leaves and my friend's tagine that was a mix of purples and reds - aubergine, beetroot, peppers.

Over lunch we did what so many women do and chatted about the new wave of high protein dieting. I'm very much an each to their own person but on a personal level I'm so happy I went for a less trendy but for me really enjoyable approach. Actually, I love chicken, but do I want to eat it every day, do I really need to eat vast amounts of protein every day to satisfy my hunger and keep me slim, especially when it's so unfriendly to the environment? For me, the answer is no both times. Do I want to open up my fridge and stare at crab sticks and ham slices or bags of seasonal asparagus, aubergines and strawberries? Do I want my diet 'prescribed' to me or make my own informed choices and find a happy balance for me?

Sometimes it feels like we think we'll all fail if we go for the 'eat healthily and exercise route' or that it's just too dull or difficult to contemplate. And yet people who do just that tend to keep going and never look back - strict regimes look like the answer to all our prayers and yet it's when we make up our own minds to change that we do so for the long run, perhaps a little more gently but in a way that means we really care about our body and our wellbeing.

Personally, I prefer to be inspired than told. Someone just let me know that red asparagus is in season right now and is amazing - I am on a mission to find it and try it! Last Saturday I popped to Borough Market for some veggie inspiration and ended up devouring a pile of samphire with a lovely piece of plaice that evening. Not dull or difficult, just delicious!

My Favourite Flat Tummy Things #4 Miso

2011-05-31T19:05:00.001+01:00

I was given a jar of Clearspring Organic Brown Rice Miso for Christmas! I fear that my family think I am turning into a bit of a health nut but I'm also really glad because it's such a good addition to the flat tummy club store cupboard.

Miso is a fermented soya food that provides both concentrated taste and goodness. There is quite a debate over whether soya is good for us but from everything I read fermented soya is a goodie and it's part of one of the healthiest diets in the world - Japanese. The Clearspring miso is also unpasteurised, so it is a natural probiotic containing plenty of friendly bacteria for better digestion and therefore a flatter tummy. It is a good source of the vitamin B12, one of the 'energy' vitamins (a great source for vegans). It is quite high in sodium so best not to use in addition to salt.

I like a cup of miso soup as a savoury snack to keep me going for the hour before lunch - and just a snip at around 30 calories. And my friend Dawn makes the most delicious miso salmon. I remember I had a bit of a hangover one Sunday (I wish I could say I never over-indulged but it's not the case!) and we had it instead of a traditional roast. It was exactly what I needed; I felt like a new person afterwards. Healthy food definitely doesn't need to be boring!

Jo and Dawn's Miso Salmon (from the Flat Tummy Club Diet)
The marinade is a Jo Pratt creation and the rice combination is what Dawn had to hand - the perfect mix.

Serves 1
1 teaspoon miso paste
1 teaspoon honey
1 teaspoon mirin
1 medium salmon fillet
40g jasmine rice
A few leaves of fresh mint and coriander, chopped
Soy sauce, to taste
2-3 spring onions, chopped

Mix up the first three ingredients in a bowl and smear over the salmon fillet. Let the salmon marinate for half an hour or so.
Cook the rice according to the packet instructions while the salmon is marinating.
Pop the salmon on a baking tray and grill under a high heat for 5-6 minutes (or until the salmon is cooked).
Stir the herbs through the rice and serve the salmon on top, drizzled with soy sauce and scattered with the chopped spring onions.

(423 calories per portion)

I have some chicken thighs in the fridge so I'm going to try this marinate with the chicken tonight and a few spring veggies. And if you are up for some very clean living there is a weekend detox in the book which includes 'Miso Soup with All the Trimmings'.

Dawn does her miso magic

The lovely people at Clearspring have contributed not only miso to the flat tummy club prize extravaganza but also those yummy rice crackers they do. If you haven't yet tried them these are like no other rice crackers; I promise they do not taste of cardboard.

If you were reading the Green Tea post then I have just found this good looking Green Tea and Cashew Nut Dressing recipe on the Clearspring website. And I am definitely trying the Gingered Sweet Potato and Fennel Stew in the Miso recipe section, where you can find lots of great ideas to tempt the old taste buds.

At the end of this little series I'll be posting a competition to win all my favourite flat tummy things, which I'm afraid doesn't include Manolo Blahniks.

here's the competition page where you can win all my favourite things, best of luck!

Monday Motivation: Find Your Flat Tummy Gurus

2011-05-30T10:08:00.000+01:00

Some people have a personal trainer or chef to keep them on the straight and narrow-waisted but most of us have to find the motivation to stay on the healthy path both within ourselves and from supportive family and good friends. And the good news is that if you can find your flat tummy guru within then it's so much easier to keep going even when no one is watching and so much more enjoyable and satisfying as you get to decide what exercise you're going to do or what you'd like to eat!

Relying on your own personal resolve can take a bit of practice so in the meantime ask all your positive friends and family to help keep you going and give negative people a bit of a wide berth. If you've made the commitment to eat fewer cakes or chocolate bars it's not very helpful when well meaning people offer them to you anyway and tell you you're gorgeous just as you are. Yes, you are in fact gorgeous just as you are, but if you want to take a bit better care of your diet and and lifestyle or get fit so you feel energised and have more get up and go then that's a great thing and deserves lots of well wishers!

Finding your inner flat tummy guru is a lot of what my book is about so it's difficult to condense into a quick blog. I guess my philosophy is that if you can take control of your own diet destiny rather than follow a strict regime for a few days and then fall off the wagon big style as you break free from the carb chains then it will last because you have made a true change. Yes, you could eat chicken or a 'scientifically proven' strict combination of foods for almost every meal and lose weight, but why should losing weight necessarily be so rigid. I eat everything and the pounds aren't creeping back on in the slightest. I've finally got to know my own body and I'm in tune with the balance needed to stay happily slim without worrying all day long about 'that piece of bread'.

Mondays aren't always the easiest, don't I know it, but find your nearest flat tummy guru today and you'll be set up nicely for the week.

My sister and I have become each other's flat tummy gurus!

My Favourite Flat Tummy Things #3 Eat Natural

2011-05-29T20:14:00.001+01:00

There is a handy double meaning to today's 'Favourite Thing'. For me, to eat as naturally as possible is the simplest and most enjoyable way to get a flatter tummy and feel great at the same time.

Yesterday I went over to Borough Market in London for some fresh food inspiration and found some samphire from the South Coast. It's a weird looking plant that grows right by the shoreline, but is wild food at its best because nature has conspired to make samphire and fish the very best of partners. I devoured my simple fish supper last night of pan-fried plaice (without the skin so I could eat the lot), a couple of new potatoes, a pile of samphire, lots of lemon juice, black pepper and a little butter.

Nature is clever in so many ways when it comes to food that's good for us. As I talked about yesterday it provides wonderful herbs that add flavours to our cooking and often soothe our digestive niggles. And seasonal foods are often just what our bodies need for the time of year: warming and comforting sweet root vegetables in the winter and cooling cucumbers in the summer for example.

And the more we can eat simple, natural foods the fewer 'artificial' foods will find room in our diet. I know some weight loss diets don't distinguish between the nutrition in various foods but keep a score based on calories, points or grams of carbohydrates. Zero calorie soft drinks do fine on these diets but for me when I look at the ingredients list on this drinks I can't help but think a herbal tea might be a more beneficial way to go.

What's in Season?
Asparagus - delicious in stir fries, sauces or simply steamed with a poached egg on top
Broad beans - make a lovely salad with avocado, quinoa and a yoghurt dressing
Strawberries - the symbol of the Flat Tummy Club, sweet, summery and delicious any time of the day
Watercress - so nutritious Hippocrates grew beds of it for his patients. Perfect for a simple soup or with poached salmon

The other reason for the title 'Eat Natural' is that I am a big fan of Eat Natural bars, especially when I'm out on long walks. So it pleases me greatly that they so quickly said yes, count us in, when I asked if they'd contribute to my 'favourite flat tummy things' competition I'll post at the end of this series.

I found this little note from Eat Natural and I think they say it better than I could. They are very honest about the processes that are involved in making their bars but for modern living I think they do pretty well striking a balance between natural and convenient, and healthy snacks are definitely a firm friend of the flat tummy. Plus, I can pronounce all the ingredients they use. All I would add is that the cranberries, macadamia and dark chocolate bars are my favourite.

Dear eat naturalists...

We know you like to look after yourselves and think carefully about the kinds of things you eat ...that's why you've chosen Eat Natural after all. But, hands up, who doesn't enjoy a sneaky bit of chocolate now and again? Yes, thought so. We're all at it on the quiet.

Down at the Makery, we're no different. That's why we just couldn't resist adding a little pure indulgence to the lovely, wholesome stuff in this bar.

Down here at the Eat Natural Makery, when we say 'natural', what exactly do we mean? Well, clearly it would be wrong of us to claim that everything in this bar is '100% natural' - yoghurt coating, glucose and crisped rice simply don't grow on trees. Obviously, everything needs to be cleaned, dried and roasted too, and therefore, to some extent, 'processed'. It's just that we believe, the less we mess with it...the better it tastes, and why we will never, ever add any dodgy stuff. That means, no artificial flavours or colours and no preservatives.

Loads of wholesome stuff... no artificial flavours or colours and no preservatives.

here's the competition page where you can win all my favourite things, best of luck!

My Favourite Flat Tummy Things #2 Herbs

2011-05-28T19:51:00.001+01:00

Herbs are some of our best flat tummy friends; their health benefits are truly inspiring and their amazing variety of flavours means that life in the flat tummy club is always delicious. I live in a flat but right now I have chives, thyme, rosemary, mint and basil all at my fingertips either in my window boxes or in pots on my kitchen windowsill.

I just happened to tune in to one of this week's Chelsea Flower Show evening round ups just as they were focusing on herbs. The blackcurrant sage really took my fancy, and the ginger rosemary. How amazing that a herb can also have a hint of a fruit or a another spice; nature always surprises me.

Here are a few of the best flat tummy herbs:

Basil is excellent for the digestion; it is soothing both for the tummy and for the nerves
We use the seeds of cardamom in cooking and it's also lovely to use in tea; it stimulates the digestion and relieves wind
Cayenne is another spice and is thought to be good for stimulating fluid elimination (so it may help with water retention) but it's a bit too fiery for some people
Cinnamon is excellent for the digestion as it both stimulates but is also gentle
Coriander seeds are thought to be good for soothing the digestion
Dandelion leaf helps with water retention
Chamomile is calming and also helps with wind; I particularly love to have a cup of chamomile with a slice of lemon
Ginger is thought to help with absorbing nutrients and also protecting the liver against toxins
Lemon balm boosts your mood and improves digestion, what a great combination
Parsley is a diuretic, helping expel excess fluid
Mint is an excellent digestive tonic, and taking before eating can be even more effective than afterwards
Stinging nettle is great this time of year for 're-mineralising' the body after the winter months. Check out my nettle soup here.
Turmeric is one of the world's true natural super spices. It is an all-round goodie two shoes.

So be adventurous with you herbs, I think we tend to need less salt and less butter for flavour when we use herbs and spices (basically the seeds of herbs). For a super simple supper I love this Lemon and Herb Chicken. As Jamie Oliver would say just go for it, chuck them in and see what works!

My parents' neighbour is Mauritian and grows his own fresh coriander for using in his delicious curries

Last year I fell in love with Hairy Herbs and I'm delighted to say they will be contributing to the competition at this end of this series, where you can win all of my favourite things. The Hairy Pot Plant Company grow sustainably and ethically produced cottage garden plants and herbs grown in ‘Hairy’ coir pots. They tell me these pots are made from coconut husks so all you have to do is plant the pot straight into the ground where it biodegrades naturally leaving nothing to throw away. Find out more at www.hairypotplants.co.uk

here's the competition page where you can win all my favourite things, best of luck!

Flat Tummy Tofu

2011-05-27T13:14:00.000+01:00

So this week I tried cooking with tofu for the first time. It's just delicious in a stir fry as it takes on all the other flavours but also helps fill you up as a protein. Here is Michael McIntyre's recipe, perfect for anyone who hasn't tried tofu before or wants a super quick and delicious supper. I met Michael at a talk on women's health; he is a herbalist and talked inspirationally about how herbs can help with health and wellbeing. I was hooked.

And tonight I am trying out a version of a classic Ottolenghi recipe. Three people have recommended Plenty to me in as many months and now I have it I'm trying not to regret not having it for the past year! I will let you know how it turns out and any tofu-related ideas much appreciated.

Michael's Introduction to Tofu

Serves 2-3

Take a slab of tofu and cut it into small squares.
Use a wok and heat some olive oil and a dash or two of toasted sesame oil. Stir fry chopped spring onions, peeled and chopped small fresh ginger and chopped half a chilli.
Add the tofu slices and stir fry all these ingredients for about four minutes before adding some noodles (you may need some more oil at this juncture). I like Singapore noodles available from Waitrose but any fresh noodles will do.
Stir fry all of this before finally adding chopped vegetables and mushrooms to this mix. Stir fry for a few minutes – add chopped coriander leaves a minute or two before you finish and flavour with Tamari (Japanese soya sauce).

You can add fresh prawns to this if you like them.

I made this with asparagus and mushrooms and instead of noodles I served the stir fry with sliced avocado on top, which worked better than I thought it would. It only took about ten minutes and certainly beat a tin of tomato soup and Ryvita.

My Favourite Flat Tummy Things #1 Green Tea

2011-05-27T08:28:00.002+01:00

When I think of the things that have really stuck for me since I first embarked on getting a flatter tummy then green tea always comes out top of the list. My favourite is good old gunpowder, but for many people jasmine green tea is a favourite as it's not so grassy!

Green tea is made from unfermented leaves so it's wonderful and fresh with high levels of antioxidants which boost our health. There have been studies to show that green tea slightly boosts our metabolism, so drinking around 4 cups a day may help us burn off a few more calories. It's mildly diuretic so good for bloating, helps with gas and helps regulate our body temperature. Until Easter I was a one coffee a day girl but to be honest it did make me a bit hot and bothered; now I've swapped to green tea I find it still perks me up but I don't get the coffee low. This is just my experience but I find by drinking green and other herbal teas I don't seem to crave sugary foods anymore and my energy levels are good throughout the day rather than big swings up and down. And it seems to have a healthy knock on effect, when I drink green tea I'm inclined and inspired to eat more veggies!

Here's a recipe from the Flat Tummy Club Diet featuring green tea and another of my favourites, dark chocolate.

Dark Chocolate Mousse

This mousse packs a very intense chocolate hit so you really only want a very small portion. If you're not keen on cinnamon, then add orange zest or try with a pinch of chilli. Despite using milk instead of cream, this mouse has a richness that tastes luxurious, but is only a tiny bit naughty.

Serves 3

85g dark chocolate

2 tbsp green tea

1/2 tsp ground cinnamon

A grating of nutmeg

1 egg yolk

90 ml boiling milk

Put the chocolate, green tea and spices in a food processor and blend to a breadcrumb like texture.
Add the egg yolk and milk to the food processor bowl and blend.
Pour into three shot glasses or espresso cups and refrigerate for about an hour and a half for the mousse to set.

The lovely people at teapigs have contributed some of their delicious mao feng green tea to the little competition I will be running at the end of this series to win all of my favourite things. I do like teapigs because they use lovely loose tea and these clever little 'temple' bags that mean you get the taste of a fresh pot of tea with a bit more convenience, especially if you are a busy mum or busy working.

Teapigs also produce matcha green tea powder, which is like a super green tea. It's the antioxidant king and very popular in Japan amongst cramming students. Personally I prefer the more chilled out version but let me know if you're a matcha convert; I get the feeling it's really catching on.

Right, I think I'll put the kettle on.

here's the competition page where you can win all my favourite things, best of luck!

Rise and Shine with Bircher Muesli

2011-05-26T10:30:00.000+01:00

I think breakfast might well be my favourite meal of the day. On holiday it's such a treat to really take your time over breakfast and greet the day.

I am one of porridge's biggest fans, but I know as the summer approaches it isn't quite what you always fancy. So this morning I had a go at making Bircher Muesli, with a little help from Yotam Ottolenghi and his series of Healthy Breakfasts he did a while back for the Guardian.

Bircher Muesli takes its name from Dr Maximilian Bircher-Benner (what a fantastic name), a Swiss physician and pioneer in nutritional research around 1900. Dr Bircher-Brenner set up a sanatorium called 'Vital Force' based on the German lifestyle reform movement - living in harmony with nature. Instead of the usual diet of much meat and potatoes he recommended fruit, vegetables and nuts. At the sanatorium patients went to bed very early and spent the day gardening and exercises, an early health spa! Dr Bircher-Brenner developed what we now think of as muesli while at around the same time in the United States John Harvey Kellogg also ran a sanatorium based on nutrition and holistic methods and where he created corn flakes!

Both Bircher-Brenner and Ottolenghi call for apple in this muesli but I couldn't resist using pear instead as personally I much prefer it. It really does have it all though in terms of what you need from a healthy breakfast - the energising oats, fulfilling nuts, bio yoghurt and fruit. I tweaked the recipe a bit according to what I had and to save myself a bit of work and washing up! But I was amazed at how quickly oats soften in a little milk and juice. I also think you could warm this up on a chilly day.

Bircher Muesli (serves 2-3)
100g oats
100ml milk (or rice milk, coconut milk)
40ml apple juice
1/2 pear, chopped up or grated
Juice of 1/2 a lime or lemon
Drizzle of agave syrup (about 1tbsp)
1/4 tsp vanilla extract
30g hazelnuts, roughly chopped
75g yoghurt
Fruit of your choice to serve

Soak the oats in the milk and apple juice for around 10 minutes or longer if you like after first giving a good stir.
Add the pear, lime/lemon juice, agave syrup, vanilla and hazelnuts and give everything a stir.
You can stir in the yoghurt or as I did serve on top of the muesli with fresh fruit, compote or prunes.

It only takes a few minutes so I'd say this is even easy enough for a midweek breakfast, but it's definitely a great choice for the weekend.

It's Not Just 'What' You Eat

2011-05-20T13:53:00.000+01:00

I've gradually realised (everything takes time to sink in with me) that often we are so concerned with what we are eating we forget it's the way we eat that has such a big impact too. A recent study suggests that office workers who go out for lunch rather than sitting in front of the computer eat less, feel fuller and snack half as much, all because they enjoy a break and focus on their lunch rather than mindlessly munching. If we eat slowly and savour our food our digestion actually improves, so that equals less bloating and more energy. It's not exactly a scientific experiment but I find this is so true everytime I visit my family in Dorset. I always come back thinking I must've put on weight as I seem to be eating all day but as I'm visiting we eat round the kitchen table, take our time over meals and don't pile up our plates. I guess it helps having an organic veggie farm almost on the doorstep to balance out the Dorset cream teas. I was at the Allergy Show a couple of weeks ago and apologies for repeating but my friend said something very wise as we stood by the coconut milk stand. 'We're always so focused on working from the outside in, not the inside out.' So I think it's worth remembering that perhaps it's less important to fixate on every last carb or calorie and remember to involve all our senses when we eat rather than wolf things down. I can't say it will work every single time but I do find it means I tend to eat more naturally delicious foods than artificial ones as you begin to notice that processed foods just aren't as nice.

Spring Recipes and Ideas

This morning the sun was streaming through my kitchen window so I thought I'd go with it and enjoy a breakfast that always reminds me of Australia - simply natural yoghurt, berries and granola. Always one for a bargain I am trying out 'Swedish Granola', which if you're not keen on rugged muesli is a gentle alternative!

But speaking of muesli, does anyone have a good bircher mueslie recipe they can send me to try?

Last night I went veggie and made a very simple quinoa and spring vegetable pilaf. Click here for the recipe.

And I've been using up veggies too making 'green soup'. I also made nettle soup the other week, apparently it's great for re-mineralizing the body after the colder months but I still couldn't convince anyone else to try it, I thought it was pretty good!

Book Stuff
To go alongside the book I've put together 21 days of top flat tummy tips to help get you started and keep you motivated. Simpy click here to sign up and start today.

You can also get a little taste of the book. Click here to read the introduction.

Post Bank Holiday Detox

2011-05-03T09:12:00.000+01:00

A friend emailed me yesterday - 'I need to stop eating and drinking'. The past couple of weeks have not exactly been kind to flat tummies everywhere, from the chocolate fest that was Easter to the tea parties and champagne toasts for 'the wedding' to endless BBQ weather.

The good thing is that now is a great time to give your body a bit of a spring clean as well as your wardrobe. It's easy to think sod it and keep our sugar and caffeine levels topped up instead of making a break, after all they are incredibly addictive. I don't have a big issue with sugar but I did decide to give up coffee a couple of weeks ago and I was a bit surprised at how hard it was for the first week, but equally I've also been surprised in the last few days by my body really not wanting coffee.

Now I'm not a coffee fascist, each to their own as we don't all react in the same way. I just know it wasn't doing me too much good and my energy levels have definitely improved since giving it the heave ho. But just like when I lost weight it did take me quite a bit of time and then mental effort to go through with the change. I'd been mulling it over for about six months and then I finally got to the point where in my mind the benefits of giving up coffee outweighed the pleasures of having it. Once I make a decision I'm pretty determined and I think it's helpful to ask yourself when you make a healthy change if you truly want to. And then the key in my mind is to focus on what you are adding instead rather than obsess over what you can't have. My mum and I were both off the coffee over the long Easter weekend and so we packed the cupboard with interesting teas; mum had never tried nettle but gave it a go for her hayfever and not only felt much better but said it was very nice too. When we ventured to the arts cafe in Bridport we feared how we would cope surrounded with people drinking coffee but honestly couldn't care less and discovered that a toasted tea cake goes just as well with green tea!

So if you are feeling a little bit full after the past couple of weeks and want to make a clean break then here are a few tips for a week of healthiness to get back in the swing of things:

Get back to nature and keep things simple over the next couple of weeks, stick to natural foods and go for gentle walks as much as possible, even a little stroll at lunchtime can do wonders.
It's time to give sugar the heave ho. It only takes a few days for your body to get back into balance so summon up all your mental energy to get through the lows you may feel just for a little while. Just imagine how it will feel not to need or want that can of coke or chocolate bar in the afternoon.
Yes, I am evangelical about green tea, and herbal tea in general. I think it's one of those things that has a knock-on effect with what we decide to eat and how relaxed we are feeling (because stress is no friend to the flat tummy).
Fire up your food senses and check out what is in season. Mother nature has a way of providing the right types of food for the right time of year, for example asparagus is coming into season and just happens to have great detoxing properties.
Think about your portions. Over the past couple of weeks many of us feel like we haven't stopped eating so it might even be a relief to get out the smaller plates and go for simple dishes like steamed asparagus and a poached egg in the evening.
Think about your 5-a-day, even more if you can. The more fruit and veg we add to our daily diet, the easier it is to be healthy.
I've been back on the porridge for the past few days and even in this spring weather I just don't think you can beat it as a great start to the day.
Get back into your exercise routine if it's fallen by the wayside or sign up for a new class/ask a friend to start walking or jogging together.

Go for it.

Dandelions and Nettles

2011-04-27T11:08:00.000+01:00

I was in Dorset this weekend and on the drive there I couldn't help but notice it's an amazing year for dandelions, perhaps the warm weather came just at the right time for them. It's also that time of year when nettles just start to grow like the clappers and their tops are lovely and fresh... so on Easter monday I padded out into the garden and grabbed a few dandelion leaves and a whole load of nettle tops to make fresh dandelion tea for my mum and nettle soup for my lunch (no one else would try it!).

You can make dandelion tea with the root or when really fresh the leaves. I didn't fancy weeding first thing in the morning so I went with leaf tea. All you have to do is pick the leaves (where you know dogs don't wander past), give them a good rinse, chop up and steep in boiling water for a few minutes. Apparently dandelion is a natural diuretic so if you're feeling bloated then give it a go.

For the nettle soup I simply picked the nettle tops (with gloves, they sting like crazy), softened a sliced onion in a little olive oil, added a sliced carrot, sliced leek and sauted for a few minutes before adding chicken stock and the nettle leaves (thoroughly rinsed). After simmering for about 20 minutes I seasoned with freshly ground black pepper and added a good dash of tamari and a squeeze or two of lemon juice. Perhaps I am mad but I did enjoy it, the nettles go lovely and soft but don't disintegrate. I remember eating the most amazing chicken soup at St John Bread & Wine in Smithfield where they had also added nettles. My own attempt would definitely take a bit of shredded poached chicken and perhaps some pearl barley or farro thrown in too to make it a more substantial meal. I can't think of another green leafy veg that is quite like the nettles in terms of their texture once cooked, they are almost more similar to mint leaves than something like spinach or cabbage. Nettles are packed with nutrition, in particular iron (hence they are rather bitter later in the season), are also good for detoxing, are mildly diuretic and can help with seasonal hayfever. For me, it helped to balance out all those hot cross buns...

There's a weekend detox in the FTC diet that's almost out in the shops... of course you can pre-order to your heart's content on Amazon!

How not to eat all the chocolate eggs this Easter

2011-04-20T18:24:00.000+01:00

My strongest memories associated with Easter are nearly all chocolate related. Growing up we spent many Easters in Wales; in my memories the sun is always shining, the primroses blanket the banks of the lanes and I can smell the vanilla gorse leading down to the beach even as I sit here typing!
However many big eggs we might be given each year it was always the one or two cream eggs that the vicar would hand to all the children after the Sunday service that I remember so vividly. And I hope my sister and Dad won't mind me telling on them but my other strong memories are from the two years they pinched my eggs! I loved chocolate but found it quite rich (I wish I could say the same now) and so would end up saving my eggs for so long that neither Sam nor Dad could fight their willpower. I remember they both had the front to blame me for taking so long to eat them! Ah well, I survived.
If you are in the 'once I open an egg I have to finish it' camp or are worried Easter will just be a baking and eating eggstravanganza then here are some Easter survival tips:

I am very happy that for the first time Lindt have created dark chocolate bunnies this year, a healthier alternative that you're less likely to devour in one go. Another great alternative are the Booja Booja handpainted papier mache eggs with amazing dairy free truffles inside. They are gorgeous.
Open your eggs when other people are around so that you can share them rather than mindlessly eat a whole egg while watching the Antiques Roadshow.
As I come from Dorset I will fully be expecting a cream tea over the Easter weekend, but to balance it out we'll go for a long walk along the coast or through the bluebell woods.
My mum makes me feel very guilty if I have a hot cross bun before Good Friday so that helps to keep the numbers down.
If you gave up chocolate for Lent then rather than go to the other extreme over Easter think of how you can go for a happy balance instead.
Think before you grab another piece of choc egg or bunny or decide to help your children out with theirs. Savour a little chocolate and you will feel great rather than OD'ing and feeling a bit sick.
Think of Kate Middleton - she won't get to eat too many chocolates this Easter!
Use all the free days off we have coming up to get out and get moving, from gardening to cycling, walking or dusting off the tennis rackets.
Ask for alternative treats this year; flowers, lovely things for the bath or a really good book.
Have a very happy Easter and bank holiday weekend.

Giving up coffee

2011-04-19T10:48:00.000+01:00

I am a one cup of coffee a day person but to be honest even that one cup tends to affect me, and I have realised just how much this morning as I sit here trying to be effective without that pick-me-up I've become so used to. For some people coffee really isn't an issue, but beneath my zen like exterior I'm a fairly anxious person and so coffee is the last thing I need as it might give me a boost but it also contributes to any underlying tension I might have.
  When I first lost weight and got healthy I gave up coffee without even thinking about it. It was all part of the cleansing process I guess, coffee just didn't fit the picture. Then, when I had been slim for a while it just crept back in, as a freelancer I love the ritual of going to my local coffee shop in the morning to sit with my notebook and plan my day or jot down ideas. It's my mum who finally gave me the impetus to see if I can give it the heave ho. Mum adores coffee but has given it up recently, along with milk, to help with her asthma. I reckon if Mum is willing to do it then surely I can too and that way we can support each other over Easter and keep pouring the jasmine tea!
I'm only on day 3 and while I thought it only takes a few days for the body to get over the withdrawal apparently it really takes about a month to get used to life without it so I need to be strong in mind and body about this decision. I think that's pretty important when it comes to any lifestyle change - we all want things to be easy and ideally a 'quick fix' but for changes to last we have to really embrace them; the benefits needs to outweigh the perceived sacrifices! I've got to the point where I truly want to give this a go. I've been having acupuncture recently for my wellbeing and the least I can do is help out.
  I'm lucky in that as a freelancer I can now ban coffee from my immediate surroundings. And my life just doesn't have the same kind of daily stress that working in an office has. Just as for some people it's the afternoon chocolate bar that is a comfort for many it's that morning cup of coffee - preparing you for the day. And the thought of a month of feeling a little bit shattered at that time of day while your body gets back into balance just isn't very appealing. But if you can crank your motivation up and go for it then it feels like a good time of the year to give it a go. I still went to the coffee shop this morning but ordered a pot of green tea instead and to be honest it was a lot more refreshing in this lovely weather.
  I feel a bit silly having become so attached to a 'hot beverage' and having to put such an effort into letting it go but when we have everything we could desire at our fingertips it does challenge the willpower. Still, here goes...

Early Flat Tummy Club Diet Reviews (my mates)

2011-04-18T10:15:00.001+01:00

I was with a few friends Saturday evening and as they passed around my early copy of The Flat Tummy Club Diet it was fun to get their reactions, particularly the friend who simply looked astonished I'd managed to write a whole book. As they flicked through each came out with a corker. Naomi to my right had a sneaky look through first and landed on my list of 'foodie facts that might surprise you'.

'So Kate, why is a banana technically a herb?'
'Oh, um, it just is.'
'I like this, no one has claimed to have created the Cabbage Soup Diet, don't blame them. I like how you write Kate, it's nice to read.'

Well, what a nice thing to say. And then Natalie, who is mentioned twice in the book, had a little read of her own delicious recipe before flicking back to earlier in the book. She was quiet for a minute before declaring, 'This is easy, I can definitely do this.' I had a look at the page she was reading, 'Nat, this is my fat tummy diet, before the transformation!'

Finally Luan decided to start at the beginning and read the introduction. She looked pretty engrossed, which I took as a good sign and then when she looked up it was like an advertisement. 'Kate, this is me! I've never done a diet but this is so friendly and so familiar I've go to buy it!' (and the fiver goes to Luan)

At one point Natalie said what she always says after a couple of glasses of wine, that I'll be like Anita Roddick one day. Another friend looked confused by this, 'So, do you do creams and things too, Kate?' We all paused, our eyes lit up at the very thought, a flat tummy cream!

Squid and Chorizo Salad

2011-04-11T14:16:00.001+01:00

On Saturday I remembered that I had bought a big bag of frozen squid on a offer a few weeks ago. Yesterday I remembered to take some out for defrosting but not quite in time for supper. So for lunch today I didn't have the usual freelance moment when you realise there's nothing interesting in the fridge and you have to resort to a tin of tomato soup. Instead I enjoyed a pretty delicious squid and chorizo salad, with little gem, spring onions and plenty of lemon juice. Perfect as we are still holding on to the wonderful weather here in London, but even on a chillier day the chorizo packs enough of a spicy punch to make this a warming salad.

Serves 1
Two mini chorizo sausages, sliced
4 squid, sliced into rings
1 or 2 spring onions, chopped
Plenty of lemon juice
1 little gem lettuce, washed
Torn basil
Freshly ground black pepper to taste

Cook the chorizo on a griddle pan over a medium heat.
Once the chorizo is cooked, make space in the middle of the pan and add the squid over a fairly high heat. The squid will cook in the oils released by the chorizo. After a couple of minutes add the spring onion and a squeeze of lemon juice. After about another minute the squid should be cooked through but still lovely and tender.
Serve the chorizo and squid on a bed of the little gem lettuce. Scatter over torn basil, squeeze over more lemon juice and freshly ground black pepper to taste.

Not just any chocolate brownie...

2011-04-05T11:46:00.000+01:00

If you can't beat them...

An FTC reader told me this week about the 'competitive baking' that goes on at her company; baking has become such a big trend that there are cakes being shared around almost on a daily basis and she feels mean not trying a piece of everything on offer! This is tough when you are trying your best to eat healthily and it's not easy with an office job to fit in enough exercise to balance out all the baked goodies!

Well, this week I thought if you can't beat them join them and baked a batch of healthy (ok, healthyish) dark chocolate brownies for a little Amazon video (for the book, it's coming very soon in May). As the nice man doing the filming said when he ate one, 'Kate, these aren't just any dark chocolate brownies, these are flat tummy club dark chocolate brownies...' cue the M&S music. I took some down to Dorset at the weekend for Mother's Day and my sister sounded like an ad, 'mmm, you only need a bite-size piece as they're so full on'. I will let you know when the video recipe is up and ready if you fancy giving these a go, and in the meantime if you love to bake but looking to flatten your tummy then try Dawn's legendary banana loaf cake, or I would love to hear your ideas and recipes. I am very keen to see if a green tea and lemon polenta cake might work...

Flat Tummy Tales from the Back of the Class

2011-03-14T11:41:00.000Z

On Monday nights I go along to Tae Bo workout with a couple of friends. It's been a few months now and I actually look forward to it, even missing it when I can't make the class. But I have to be honest, I'm not very good, especially when it comes to the coordination part and the kicks. I try to melt into the background at the back of the class - last week there was a girl who came late and stood behind me and I just hope she didn't try to follow me. And then when we partnered up for some stretching exercises at the end our instructor Noel made me go with him... because he knows how inflexible I am. I was mortified to start with, but he really helped me go a bit further into my stretches and I realised how silly it is to worry about being good or rubbish and just enjoy myself.

So while I can't claim to be a guru when it comes to exercise (when it comes to anything, really) I do know how it feels to be a bit nervous and feel a bit of a wally and then come through those feelings to declare sod it and just have a good time and get fit (well, fitter) in the process. I don't have abs of steel but I'm gently improving my core strength. And tiny step by tiny step my coordination is improving. Sometimes it is good to try things that are out of your comfort zone, especially if you can do it with a friend. Now I'm told Tae Bo is becoming all the rage in NYC so our class at the arts centre is even on trend - and when we do all manage to move in sync for more than a couple of seconds at a time there is something very pleasing in the patterns we create. Until my two left feet break the magic...