Fancy a cuppa?

As though we need any excuse for a cuppa, this week is Afternoon Tea Week so a perfect time to you all about the beautiful health benefits of tea, and how to make sure your cuppa is doing the very best for your health.

When you’re standing in the supermarket aisle or in the bespoke tea shop, it’s easy to forget that tea drinking has been an activity spanning millennia and, though we might use it as a pick-me-up in the morning or the vehicle for a good gossip with friends, it’s been revered - almost sacred - as a ritual for a long, long time.

Think of this blog as a celebration of the cuppa in which I’ll be walking you through where it came from, whether it’s any good for your health, how much you should be drinking and some fabulous ways to honour this amazing drink. 

Here’s who ‘invented’ tea

The origins of tea date back thousands of years in ancient China. Legend has it that in 2737 BC, the Chinese emperor Shennong accidentally discovered tea when leaves from a nearby Camellia sinensis plant blew into the bowl of hot water he was drinking.

From these legendary beginnings in China, tea's consumption spread throughout East Asia, to Japan, where it became an integral part of Zen Buddhism and the traditional tea ceremony. 

By the 9th century, tea had reached the Arab world and eventually made its way to Europe in the 16th century, thanks to Portuguese and Dutch traders. The British, in particular, embraced tea passionately, leading to the establishment of tea plantations in India and Sri Lanka. The British East India Company helped popularise tea drinking in the West in the 17th century. It was a popular trade commodity, travelling along routes like the ancient Silk Road.

Different types of tea

There are four main types of true tea - white, green, oolong, and black - all derived from the Camellia sinensis plant. The difference lies in the processing methods used.

WHITE TEA is the least processed, using just the young buds which are steamed and dried. Originated in China in Fujian Province. 

Flavour: delicate, light, slightly sweet.

Reported benefits: contains anti-aging properties and supports immune health.

GREEN TEA originated in China and Japan. The leaves are heated through pan-firing or steaming to prevent oxidation. Green tea has gained popularity over the last decade, and you’ll find many products in supermarkets today. 

Flavour: fresh, grassy, slightly sweet.

Reported benefits: high in antioxidants, aids in weight loss, and boosts brain function.

Famous teas: Japanese Matcha or Sencha, rolled gunpowder green teas from Morocco, Dragon Well green tea from China.

OOLONG TEA from China and Taiwan is semi-oxidised.

Flavour: Complex, ranging from fruity to floral.

Reported benefits: aids digestion, promotes healthy skin, supports metabolism.

Famous teas: Da Hong Pao oolong.

BLACK TEAS are most plentiful. Originating in China, India (Assam and Darjeeling), and Sri Lanka (Ceylon), they are fully oxidised before heating, resulting in their dark colour and rich flavour. This is your ‘regular’ tea; think English Breakfast, Assam and Earl Grey.

Flavour: bold, robust, floral, malty (varies greatly).

Reported benefits: improves heart health, enhances gut health, provides a steady energy boost.

Famous teas: Lapsang Souchong, Darjeeling from India.

PU-ERH from China’s Yunnan Province.

Flavour: earthy, rich, smooth.

Reported benefits: Known for its probiotic properties, aids in digestion, and may help with weight loss.

Famous teas: Menghai Da Yi (Dayi), Xiaguan Tuocha, Lao Ban Zhang.

HERBAL TEAS

Beyond the traditional teas, there are also herbal tisanes made from flowers, fruits, and herbs that offer their own unique flavours. 

These teas are not caffeinated, which means you can drink them freely without them impacting your sleep. 

This is why a cup of tea might relax you…

True tea (that’s the white, green, black, oolong and pu-ehr teas) naturally contains the amino acid L-theanine, which has some unique and beneficial effects. It’s what gives you that ahhhhhh moment when you enjoy a cup of tea. It’s particularly abundant in green tea leaves.

Reasons to love tea

Promotes ‘calm alertness’ - L-theanine has been shown to induce alpha brain waves, helping you feel more calm and relaxed while also maintaining focus and alertness. This makes tea a great beverage for enhancing concentration without the "jittery" effects of caffeine alone.

Reduces stress and anxiety - studies indicate L-theanine can help lower psychological and physiological stress responses by prompting an increase in serotonin, dopamine, GABA and other calming brain chemicals. This anxiety-reducing effect makes tea popular for unwinding.

Boosts mood and cognitive performance - the combination of L-theanine and caffeine in tea has been linked to improvements in cognitive abilities like reaction time, memory, and mental focus. It can provide an overall mood and mental clarity boost.

Supports immune function - some research suggests L-theanine may help strengthen the disease-fighting capacity of human gamma delta T cells, which are a part of the body's immune defenses.

How much tea is it OK to drink?

Despite the health benefits, it's important not to go overboard. The recommended upper limit is around 3-4 cups (700-900ml) of tea per day for an adult. Drinking much more than this could potentially cause side effects like anxiety, headaches, and insomnia due to the caffeine content.

Some people are genetically more sensitive to the effects of caffeine than others. If you’re sensitive, you will likely find you do better with far less caffeine; maybe even none. 

In any case, everyone should be mindful of the half-life of caffeine. This is the amount of time it takes for half the caffeine in your cup to leave your body, which is between six and eight hours. So, that means it will take up to eight hours for half the caffeine in the cup to leave your body. Caffeine is a stimulant, so afternoon drinking is not advised. Even if you don’t have trouble dropping off to sleep, if you go to bed around 10pm and you’re having a cuppa after 2pm, somewhere along the line that caffeine will be affecting the overall quality of your sleep. 

TIP: the quality of bagged teas you'll find in most supermarkets can vary quite a bit. Many contain "tea dust" or the lower grades of broken/crushed leaves. For a higher quality tea experience, opt for loose leaf teas when possible. Loose teas tend to use more intact leaves which results in a richer, more full-bodied flavour.

Other tea tips:

• Herbal/fruit tisanes make a nice caffeine-free option for iced teas
• Don't throw out those used tea leaves. They can be composted or used on houseplants as fertiliser.
• Black tea can help food remain fresher longer due to its antioxidants - try storing baked goods with a few loose tea leaves.
• The tannins that give tea its slightly dry feeling in your mouth can actually help cut through rich, fatty foods.

How to keep your skin looking at its best

For some, one of the most bothersome things about the ageing process are wrinkles and the dullness your skin can take on. Although it’s not possible to turn back the clock, there are a number of things you can do to bring back that feeling of radiance.

The ageing process is due to inflammation of one sort or another. I know you’ll get that in relation to joint pain, but did you know that what you eat has a big impact on how your skin ages?

Eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods such as cakes and biscuits) can lead to damage in your skin's collagen, which keeps your skin elastic and helps it resist wrinkles. This is largely caused by a high glycaemic diet. High sugar foods, like the ones listed, tend to spike our blood sugar, which causes glycation. 

Glycation is a process caused by the presence of excess glucose in skin fibres. Glucose surrounds around the collagen and elastin fibres and, over time, causes them to become rigid and even break, losing their activity. With age, these molecules accumulate in the skin and end up destroying the supportive cushion formed by elastin and collagen.

Alcohol and caffeine can also have a negative effect on the appearance of your skin. Dehydration from coffee or alcohol can also cause skin redness or inflammation. Dry skin patches may appear around your nose and chin area.

On a more positive note, you should bring more of the healthy fats into your diet. Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. 

If you have even a passing interest in face creams, you’ll likely have read about how some ingredients fight age-accelerating particles called free radicals. The magic ingredients in this case are antioxidants, and they’re in plentiful supply in fruit and vegetables of all colours. Eating as many different colours over the course of a week is helpful.

As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts.

Would you like to know more about skin health? Nutrition can help with conditions such as skin ageing, acne, psoriasis, eczema and dermatitis. If you’re interested in knowing more, why not get in touch? 

Summer Drinks

Summer parties are often filled with sweet, alcoholic drinks that can lead to rollercoaster blood sugar levels. 

It’s not always easy to know what to drink instead without feeling deprived. But I’ve got a few delicious and refreshing alternatives for you to try. 

Strawberry lemonade 

Serves 8

2 litres water

8 lemons, squeezed (around 280 ml)

1/2 -3/4 tsp liquid stevia (try NuNaturals)

250g strawberries, sliced  

In a large jug combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.

Cucumber, mint and lemon fizz

Serves 6

1.5ltr sparkling water

half a cucumber, sliced

10 mint leaves

1 lemon, sliced

Put all the ingredients in a large jug, chill and serve. 

Sparkling cherries

Serves 2

4tbsp Cherry Active

500ml sparkling water

Add sparkling water to the Cherry Active and serve with ice.

Sparkling lime water

Exactly as it sounds … 

Sparkling water with a good squeeze of fresh lime juice over ice. Simple and refreshing – and you can guarantee a pub with have the ingredients (but likely you’ll need to remind them about the fresh lime and not cordial!). 

Garden Sour

Seedlip Garden (a distilled, non-alcoholic drink*), 50ml 

Cloudy apple juice, 35ml

Lemon Juice, 15ml

Cider vinegar, 5ml  

Sprig of rosemary & thyme 

Seedlip is premium distilled non-alcoholic drink. The price may make you wince (it’s no cheaper than buying alcoholic spirits) but it’s hot news this year and making an appearance in all the top bars…

Find it at www.seedlipdrinks.com

Sparkling kombucha

Kombucha is a healthy alternative to sparkling soft drinks known for being full of naturally occurring vitamins, acids, and beneficial bacteria. Making it is a labour of love. Learn how to make it here: https://happykombucha.co.uk/pages/how-to-make-kombucha. 

Alternatively, you can buy it ready-made, especially if you want to try before you invest your own time in making it? Don’t blame you. I like Equinox Kombucha (www.equinoxkombucha.com). 

Why We Should All Eat the Seasons

A restaurant menu focused on seasonal produce is often a go-to sensation, but do you know why it’s important to eat seasonally?

Quite simply, when you eat locally and seasonally you know you are eating the freshest, most abundantly available produce. It is better for everyone – you get the tastiest veg, the local farmer benefits, and food miles (the distance our food has to travel from the farm to your fork) decreases so you get to save the environment, too. 

Another unexpected benefit is to reconnect to nature’s seasonal cycle. If you have children, this is especially important as it teaches that food does grow at specific times, a hard concept to grasp when imports from all around the globe ensure that supermarket shelves look the same practically every week of the year.

If you're wondering when you should start, the answer is: now. A survey in BBC Good Food magazine showed we’re not as good as we think at figuring out what is in season when. Of the 2000 people it asked, 86% claimed it was important to shop seasonally, 78% said they were doing it – and yet only 5% could say when blackberries were at their best.  

I want to help make this the year that you can embrace this concept.  Firstly, you can check my newsletter or Instagram for regular reminders of what’s in season each month and a little inspiration for what to do with it (Link to sign up to the newsletter – www.alexallannutrition.co.uk/sign-up).

Where to buy seasonally

Farmers’ markets are a great place to find local seasonal veg. Make it your mission this month to find out what’s on near you. Ask friends and family and, if you’re feeling bold, ask the question on your Facebook page to get the quickest response. 

Failing that, try these two resources to find a place near you:

http://www.findlocalproduce.co.uk/ 

https://artisanfoodtrail.co.uk/events/

https://saturdayandsunday.co.uk/weekend-farmers-market-directory/

Having someone else do the hard work and just bring you the goodies is also a good thing. If you’ve never considered getting an organic veg box, it can be an amazing experience. It’ll teach you super fast what is in season when, you’ll get some of the best produce available in your area and delivered to your door, and it will wake you up to the magic of cooking. 

I wonder whether this resonates with you. I actually LOVE cooking but with a family and running a busy clinic, even for me it often turns into a real chore; a juggling act between what everyone wants to eat (usually the same things week in, week out) and what I have actually got in the fridge or cupboards. Inviting a veg box into your life forces you to try something new, and this can be very invigorating. Of course, you can pick and choose the types of ingredients you want and avoid having things added that your family hates, but I urge you to have a go and see what happens. 

The following offer a huge variety of veg-only or fruit and veg boxes, some even with a ‘pick your own’ element where you can pick and choose exactly how much of what you have

https://www.riverford.co.uk/shop/veg-fruit-and-meat-boxes

https://www.abelandcole.co.uk

http://www.farmaround.co.uk

https://www.eversfieldorganic.co.uk

Do check my blog for recipe inspiration, but let’s start off with something delicious that you might not have tried that’s in season this month – courgettes!

Courgettes are a great source of potassium, a mineral which helps to keep our muscles working properly so we can move around. Courgettes also contain a good amount of both vitamin C and folic acid. Just half a large courgette counts as one of your 7-a-day (one portion of veg or fruit is 80g raw weight).

Courgette, green bean, and feta salad

Serves 4-6

3 medium courgettes, sliced 

300g trimmed green beans

2 x 200g blocks of feta, each cut in half

4 tbsp olive oil

4 garlic cloves, crushed

Handful thyme leaves

Zest of 3 oranges

50g fresh gluten-free breadcrumbs

75g hazelnuts, roughly chopped

extra virgin olive oil, to serve

• Preheat the oven to 200 degrees Celsius. 
• Prepare the courgettes and green beans and lay out on a baking sheet. Pop the feta in a small flameproof tin. Drizzle 3 tbsp of the olive oil over the veg, and the rest over the cheese. 
• Crush the garlic and mix with the chopped fresh thyme, reserving some of the thyme to one side. Add about two-thirds of this mixture to the veg, then sprinkle the rest over the feta. 
• Sprinkle the zest of 2 oranges over the veg and the rest over the feta. Season the veg and feta to taste. Toss the veg together and tip into a bowl. 
• Take a teaspoon of the marinade and add to a frying pan. Tip the breadcrumbs and chopped hazelnuts into the pan, and heat gently on the hob for a few minutes until crispy and golden. Set aside to cool.
• Pop the veggies into the oven for 20 minutes until lightly browned and tender. Add the cheese for the final 10 minutes  until the cheese has softened, but not melted.
• Add the veg to a serving dish and sprinkle with the breadcrumb/hazelnut mix. Add the slices of feta to the top and serve.
• Enjoy!

Good Mood Foods

How we nourish our bodies has a profound effect on our mood. Here are my top foods to include… and what to avoid.

IN

• Eat 3 meals a day - only snack if needed.
• Eat sufficient protein to give you an optimum supply of essential amino acids.
• Have some form of protein with every meal and snack.
• Eat whole, unadulterated food, high in soluble fibre (beans, lentils, oats).
• Choose vitamin B foods like nuts, seeds, beans and green leafy vegetables (which also include essential zinc and magnesium), which are good for mental stability.
• Foods containing high amounts of essential omega-3 fats as well as vitamin D are helpful. Include a serving of each these foods every day: fish (like salmon, mackerel, herring, kippers, sardines, tuna), free-range eggs, free-range chicken or turkey.  
• Nuts and seeds (especially flaxseed, pumpkin seeds, almonds) and all beans. 

• All berries, cherries, plums, apples and pears, green vegetables but especially broccoli, asparagus, peas, artichoke, kale, cabbage, watercress, and rocket.

OUT

• Avoid sugar in its many disguises and limit foods containing carbohydrates that break down into sugar fast – bread, rice, pasta, pastries, cakes and cookies.
• Avoid foods high in hydrogenated, processed fats or damaged fats, such as sausages, fried foods and junk food.
• Limit or avoid caffeinated drinks (1 coffee or 2 weak teas a day).
• Limit or avoid alcohol (no more than 3 small glasses of wine, half-pints of beer or measures of spirit a week – and not all on the same night).

How to eat well ##plus## spend less

Eating food you have cooked or prepared at home is healthier for you. It is also considerably cheaper. The key to this is planning. You’ve probably heard the saying ‘failing to plan is planning to fail’. Without a weekly food plan, it will be pure luck if you end up with the right foods in the fridge or cupboard. And, without planning your time, you won’t always make the time to enjoy breakfast or make that lunch. You could be saving a LOT of money each and every week by following these tips.

EXERCISE 1: HOW MUCH ARE YOU REALLY (OVER)SPENDING?

Be honest with yourself about your spending and shopping habits. That starts with looking into how much you spend each week on take-out coffee, croissants, and other breakfasts; lunchtime salads, soups and sandwiches; snacks and other food treats; and ready meals, takeaways or last-minute meals out. 

Make a note every time you buy something (not the main food shop) to eat out of the house. Do this for a week, then multiply by 4 to give you an approximate monthly total. 

Log into your banking app (or go online) and make a note of how much you spent over the last month on food. 

Add the two figures together. This gives you your total for how much you are spending on food each month. I suspect you will be shocked. Most people are. 

Commit to saving a certain amount each week or month. Decide what that is. Commit to it and write it down. What will you do with that extra money? Where can you economise?

EXERCISE 2: PLAN YOUR PLANNING

Become a planning ninja. The thing about planning is that you need to actually plan to plan. It’s easy to get derailed by events, situations, relationships and tasks that insert themselves into our already busy lives. 

Choose a time when you know you will be free every week to plan your meals – breakfasts, lunches and dinners. Ideally plan midweek for the following week. Put a reminder alarm on your phone. If this planning job doesn’t get done, you will have no choice but to shop on a day-to-day basis, which is much more expensive. 

EXERCISE 3: AUDIT WHAT YOU HAVE

Turn these meal plans into a shopping list. 

Also create a master list of what you already have in your freezer, fridge and cupboards. 

Cross anything you already have off your shopping list.  

EXERCISE 4: SHOP YOUR PLAN

As an experiment, spend at least one week only allowing yourself to buy what is on your shopping list. No extras! The planning and shopping discipline may take a little time to get used to, but it is worth persevering. 

Off-list shopping and impulse buys are the biggest enemy for anyone wanting to keep to a budget. Do not go to the supermarket hungry. You are more likely to shop off-list when you do. 

EXERCISE 5: GET CREATIVE

A huge amount of food is thrown away, because we’re not sure what to do with leftovers. Make a commitment to using yours and prepare to save money. There is a bank of resources online to help you find easy recipe suggestions for pretty much anything you may have lurking in the fridge. 

This will feel uncomfortable at first. You will be making some meals you have definitely not tried before!

Try the following:

Tesco Meal Planner Left Over Tool (https://realfood.tesco.com/meal-planner/leftover-tool.html)

All Recipes Leftovers Tool (http://allrecipes.co.uk/recipes/tag-476/leftovers-recipes.aspx)

Love Food Hate Waste (https://www.lovefoodhatewaste.com/recipes/?gclid=EAIaIQobChMIoqb6tqnl3QIVA7ftCh2Cjg_eEAAYASAAEgK12_D_BwE) 

GOLDEN RULES OF HEALTHY EATING ON A BUDGET

1 INCLUDE PROTEIN AT EVERY MEAL AND SNACK

Protein keeps energy levels stable and is essential for the body’s growth and repair, and healthy skin and nails. Protein is found in meat and poultry, fish, seafood, eggs, lentils, beans, pulses (like chickpeas), quinoa, nuts and seeds. Protein should make up a quarter of your meal (about the size of a clenched fist). Many people do not have protein-based breakfasts. How can you change yours? 

MONEY-SAVING TIP: the cheapest sources of protein are vegetarian sources, like beans and lentils. Consider going meat-free one or two days a week. Eggs sold as ‘mixed sizes’ are cheaper than buying all M or L. 

2 EAT PLENTY OF FIBRE

That means lots of vegetables – likely more than you are currently eating. The recommendation is 5 portions of vegetables and 2 portions of fruit (ideally low sugar fruit like berries, apples, pears, plums – anything grown in the UK) a day. Fibre keeps energy levels constant, balances your hormones, fills you up, keeps you regular and those fruit and veg contain many immune-boosting plant chemicals. Aim to eat a rainbow of colours over the course of the week. 

MONEY-SAVING TIP: Greengrocers are often the cheapest places to buy your veg. Also consider basing meals around special supermarket deals (example Aldi’s Super 6), and don’t rule out the basics and essentials ranges of veg (usually just means they are not regular shapes and sizes). Don’t rule out frozen veg either. It’s cheap, often frozen soon after picking so it’s very fresh, and offers the ultimate convenience. And you are likely to waste less. 

3 CHOOSE HEALTHY FATS

Eating fat doesn’t make you gain fat or otherwise put on weight, but some fats are healthier than others. The body loves omega 3 fats, which boost mood and support the stress response, and reduce inflammation. They are found in oily fish (salmon, trout, halibut, cod, fresh tuna, mackerel, sardines), flaxseeds, chia seeds, hemp seeds and walnuts. Other healthy sources of fat are avocados, olive oil, coconut oil, nuts and seeds. 

MONEY-SAVING TIP: Frozen fish is a far cheaper option than refrigerated. Don’t be fooled into thinking it’s inferior. Often supermarket ‘fishmonger’ counter fish has been frozen. 

4 THINK CAREFULLY ABOUT STARCHY ‘CARBS’

Many diets rely heavily on white, pasta, bread, rice and potatoes, but these (especially when eaten without protein) can unbalance your blood sugar levels and cause you to store fat. Swap to healthier wholegrain alternatives; brown rice, wholemeal pasta and bread, and sweet potatoes, and ensure this element takes up no more than a quarter of your meal. 

MONEY-SAVING TIP: Many people bulk up meals with starch, especially on a budget. Your body will love you for bulking meals up with veg instead. Eating large portions of starchy foods will have you craving more food than if you had more modest portions. 

5 CUT SUGAR

Most people have an understanding that sugar is not good for them. Eating sugary food is like a treadmill, with one biscuit creating the need for the next. Sugar creates a blood sugar or energy imbalance, fuels inflammation in the body, and makes you put on weight. 

MONEY-SAVING TIP: Consider that the more sugar you eat, the more you need to eat. Sugary ‘treats’ soon become a three times a day habit. Depending what you’re snacking on, cutting it out (or cutting down) could save several ££ each day.

Don't hesitate to get in touch with me if you'd like to know more about meal planning and general health - you can book a call with me here.