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Grazia Jennifer Medhurst 1

Grazia: How to work out outdoors

January 21, 2021

|In Press & Articles

|By Jennifer Medhurst

Grazia Jennifer Medhurst 1

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May 14

There has been a lot of conversation around the environmental impact of diet recently. But what does this actually mean? And how can you eat in an environmentally but also healthy way? Read on...

WHAT IS A PLANT BASED SUSTAINABLE DIET?

The BDA’S environmentally Sustainable diet recommendations for the UK (One Blue Dot):

RED MEAT
Red meat If consumed, no more than 70g/per person per day or 350g-500g per person per week (cooked weight).
No processed meats

PLANT PROTEIN
Prioritise beans and lentils, soya (beans, mince, nuts, tofu), nuts and seeds.

FISH
From sustainable sources and follow oily fish recommendations.

DAIRY
Moderate dairy consumption. Use calcium fortified plant-based alternatives where needed.

CARBOHYDRATE FOODS
Recommend wholegrain. Recommend tubers such as potatoes

FRUITS AND VEGETABLES
Increase seasonal + locally produced vegetables/fruit or tinned/frozen.
Decrease air freighted, pre-packed and prepared fruit and vegetables.

PROTEIN CONTROL
Reduce animal protein and dairy produce consumption
No high fat, high sugar foods

HYDRATION
Tap water and tea and coffee over soft drinks

REDUCE FOOD WASTE
Especially perishable fruit and veg
Any food waste should be recycled

WHY FOCUS ON A PLANT BASED SUSTAINABLE DIET?

• Taking into consideration farming, production, distribution, delivery, retail, preparation through to waste, our current food system contributes 20-30% of GHG emissions globally
• Overuse of soil makes it nutrient poor and more challenging to grow food on
• Agriculture and livestock farming is a leading cause of deforestation, biodiversity loss, damaged ecosystems and soil and water pollution around the world
• Agriculture and livestock farming accounts for 70% of all human water use
• Over fishing and poor fishing practices have impacted fishing stocks with 85% of fisheries now fully exploited and/or over fished

Don't forget to save this post to remind yourself of environmentally friendly healthy ways to eat.

#sustainableeating #sustainablediet #sustainablefood #sustainablefoodsystems #sustainablefoods

May 12

#workinitlunches Greens Falafel 🥙

This weeks working lunch recipe is inspired by all the amazing falafel stands I see down portobello road and in this area generally tbh. Falafels are a favourite of mine. I mean anything you can cover in hummus and hot sauce is going to be a winner right?!

Greens Falafel (makes about 10-12 falafel)

INGREDIENTS
• 1 large handful of collard greens, roughly chopped
• Small handful of parsley, roughly chopped
• Small handful of coriander, roughly chopped
• 1 x 425-g can chickpeas, rinsed and drained
• 3 large cloves garlic, crushed
• 1 tbsp tahini
• 1 tbsp fresh lemon juice
• 1/2 tsp cumin
• ½ tsp baking powder
• Salt and pepper to taste
• 22 g (1/4 cup) oat flour, (ground from gluten-free oats)

METHOD

1. Pop the oven on at 190C (370F).
2. Add the collard greens, chickpeas, garlic, tahini, lemon juice, cumin, and a healthy pinch each salt and pepper to a food processor and combine.
3. Taste and adjust seasonings as needed.
4. Once well incorporated, transfer to a mixing bowl and stir in oat flour a little bit at a time until the mixture is thick enough to handle – about 3-4 tbsp
5. Form the mixture into evenly sized balls and place on a lined baking tray.
6. Pop in the oven for about 20 minutes, turning after 10 minutes, cook until they have started to golden brown on both sides, and are cooked through.
7. Serve with a raw or roasted vegetable salad, hummus, chilli’s and maybe some sweat potato paprika wedges if you fancy?!

Don’t forget to save this recipe for when you need some healthy lunch recipe inspiration.

#lunchboxideas #lunchboxrecipes #easylunchideas #falafelsalad #falafelrecipe #falafelbowls

May 10

Hello. Welcome Monday morning. You're not so bad with this Carrot Cake Porridge 🥕😋⁠
⁠
Carrot Cake Porridge (serves 1)⁠
⁠
• ½ cup (50g) oats⁠
• ½ a carrot, grated⁠
• 1 cup (230ml) any kind of milk (I used almond milk)⁠
• 1/2 tsp vanilla extract⁠
• 1/2 tsp cinnamon⁠
• ½ tsp nutmeg⁠
• Pinch of salt⁠
• 1 heaped tbsp raisins (optional)⁠
⁠
TOPPINGS⁠
• Yoghurt⁠
• Pumpkins seeds⁠
• Walnuts⁠
• Orange zest⁠
• Maple syrup⁠
• Blueberries⁠
⁠
METHOD⁠
⁠
1. Combine the oats, carrot, milk, vanilla extract, cinnamon, nutmeg, salt and raisins in a pan on a medium heat.⁠
2. Cook until the porridge is at your desired consistency.⁠
3. Pour into a bowl, top with your desired toppings and then serve! Enjoy!⁠
⁠
⁠
#porridge #porridgerecipe #healthyporridge #carrotcakeporridge

May 9

Really enjoying getting back into some working out. Yoga is my fav 😊😊

I hope everyone is having a lovely weekend. Xx

#yogapractice #ﬁtness #workingoutathome #workout

May 6

Can you think yourself younger👵➡️👶?⁠ #deepdive⁠
⁠
Recent research into genetics has revealed that our environment, rather than our genes primarily determine our health.⁠
⁠
WHAT HAPPENS WHEN WE AGE?⁠
⁠
The DNA in each cell has tiny structures called telomeres sitting on their ends, and these protect your genetic material. As each cell naturally divides into two, the telomeres at each end become slightly shorter. If they become too short, they can no longer protect the DNA, increasing the cells’ susceptibility to ageing. ⁠
⁠
Telomere shortening naturally happens as people age, but the rate varies between individuals and can be a significant determinant as to the rate at which you age. Reducing the rate of telomere shortening can also lead to delayed onset of age-associated diseases and increased lifespan. Smoking, obesity, stress, poor nutrition and pollution levels are all linked with shorter telomere length.⁠
⁠
CAN YOU CHANGE THE RATE AT WHICH YOU AGE?⁠
⁠
The rate of telomere shortening can be either increased or decreased by specific lifestyle factors: ⁠
• Diet⁠
• Physical activity ⁠
• Sleep⁠
⁠
BUT ALSO BY…. ATTITUDE AND POSITIVITY ⁠
⁠
• In one study a group of 75-year-old men were asked to act and dress as if they were 55. Eyesight and memory improved by 10% and even intelligence significantly increased.⁠
⁠
• A 9-year study showed that optimistic older people are less likely to die over the period of a nine-year study than pessimists, while people with a positive attitude towards ageing had better mental, cognitive and physical health than those with a negative attitude.⁠
⁠
• A study of 230,000 people found those who had a positive outlook on life were over one-third less likely to suffer from cardiovascular disease. They were also almost 20% less likely to die prematurely from the condition when compared to those with a negative outlook.⁠
⁠
Don’t forget to save this to remind yourself about the factors driving ageing.⁠
⁠
#antiaging #antiagingtips #antiagingfood #lookyounger #lookyoungerlonger #antiageing⁠

May 4

#workinitlunches 🧰 Quick and Simple Bento

This has to be one of the quickest, tastiest and most nutritious lunches. Super easy to take into the office or have from home. The sauce ingredients can be mostly found in the store cupboard so this recipe is easy to plan for. Plus you can use pretty much any veggies to mix up the flavour, so feel free to experiment!

Quick and Simple Bento (serves 1)

INGREDIENTS

• ½ nest (50-75g) dry rice vermicelli
• 1 tbsp brown rice miso paste
• 2cm piece of ginger, grated
• Fresh red chilli to taste, diced
• 1 tbsp tamari
oil
• ½ a carrot, grated
• A handful of red cabbage, sliced thinly (best if you use a mandolin)
• A handful of spinach

TOPPING
• Coriander
• A slice of lime

METHOD

1. Break the dried noodles in half (do this over the sink as its prettttty messy), the pop into your heat and leak proof container with the rest of your ingredients.
2. When you are ready to eat it, remove the lime, pour over boiling water then pop your lid back on, and leave for 5 minutes. Squeeze over your lime and then you’re ready to go! Enjoy!

Don’t forget to save this for some healthy lunchbox inspiration.

#workinitlunches #lunchboxideas #healthylunchbox⁠ #healthylunchideas #healthylunches #bentolunchbox

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