Don’t stop for a cappuccino just because you went to the gym.
People tend to overestimate the amount of calories they burn during physical activity and underestimate the calories in most foods! It can take 45 minutes to burn off a cappuccino and will undo all the good you did in the gym.
Q: What is the healthiest oil to
cook with?
– Rebecca, Sheffield
A: Olive oil is rich in monounsaturated fats — the kind that help reduce “unhealthy†LDL cholesterol and boost “healthy†HDL cholesterol. And new research suggests that virgin (and extra-virgin) olive oils — those produced purely by mechanically pressing the oil from olives, with no chemical processing — have an edge: antioxidants called polyphenols. Naturally found in olives (in red wine and green tea too), polyphenols mop up free radicals before they can oxidize LDL (oxidation makes LDL even more damaging to arteries).
In a three-week study of 200 men published recently in Annals of Internal Medicine, those who consumed just under two tablespoons a day of high-polyphenol virgin olive oil in place of other dietary fats registered larger increases in “good†HDL cholesterol and fewer markers of oxidative stress than men who consumed the same amount of “ordinary†olive oil, which had a very low polyphenol content. Chemical refining processes remove some polyphenols from “ordinary†olive oils (often labeled as “pure†in the U.S.) and other cooking oils, say researchers at the Municipal Institute for Medical Research in Barcelona, Spain.
Virgin olive oil doesn’t just taste better than plain old “olive oil,†it’s better for you too. Buy organic virgin olive oil where possible.
Q: How can I tell the difference between hormonal slumps and depression and are there any natural alternatives to antidepressants?
A: We often say we are depressed when we’re feeling sad or disappointed about something. If these feelings don’t go away after a few weeks or they come back over and over again you may be clinically depressed.
Mild depression doesn’t just stop you leading a normal life but makes everything harder to do. At its most severe clinical depression can be life threatening.
It’s difficult sometimes to distinguish between the hormonal changes of the menopause and their effect on mood and the emotional stress of it. Other life events that may coincide with it like your children leaving home can affect you too. Also the older you get you’re more prone to depression risk factors such as bereavement and you are more likely to get depression if you’ve had it before or there is a family history of it.
Counselling is the best option if you suspect depression but because waiting lists are often long your doctor may suggest antidepressants. Discuss this carefully before accepting them as they can have unpleasant side effects. If you are on HRT there is no research saying you can’t take them but see your doctor first or if you have side effects while taking them.
As far as natural alternatives are concerned it goes without saying that a healthy diet will help as research has shown how a poor diet high in fat and sugar can trigger depression. Some foods like omega 3 oily fish also help. St John’s Wort can be helpful for mild depression. It works in a similar way to antidepressants but with fewer side effects. Do not take St John’s Wort if you are taking any other medication. Also it helps to keep your mind occupied and try to be active. Just 20 minutes a day of exercise can stimulate your brain and make you feel better.