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Aine Carlin

Ever thought about spreading tahini on your face? Us neither! But if Aine Carlin’s glowing complexion is anything to go by, we’re stocking up our shopping baskets!

I make a lot of hummus. Actually, scratch that, I eat a lot of hummus. It’s so much of a staple that there’s a steady stream of it being made and consumed on a weekly basis in my kitchen. Hardly a ground-breaking recipe but I often find that perfecting the basics is as important as developing new ones – and in my humble opinion, bland hummus is a crime.

Of course, it makes for a great dip, but I also like to use it as a base for dressings, as a spread in sandwiches, stirred through pasta, dolloped on pizzas, secreted into savoury muffin batter – nothing is off-limits. In fact, you could say hummus is my cheese.

This lemon coriander version is not too much of a diversion from the classic but is my favoured hummus of the moment. For an extra smooth finish I like to pop the chickpeas from their odd little skins, which might sound tedious but really is worth the extra effort. You could do them by hand or pile them into a clean tea towel and rub vigorously to remove. I add just enough tahini to make it unctuous but not enough to overpower the delicate lemon and coriander notes – as with most things, it’s a fine balance.

Talking of tahini (and indeed balance), I’ve taken to using it on my face. Coupled with tomato, it makes for a wonderful face-mask, and works wonders on my dry skin. Simply cover the tomato in
boiling water and leave it to sit for a few minutes before peeling, deseeding and smooshing (technical term, ahem). Combine with a tablespoon of tahini, slather over your face and leave it to do its thing for upwards of 10 minutes before rinsing and relishing in your smooth, blemish-free skin. Oh, did I mention it’s great for redness? Well, it is!

Fragrant Lemon & Coriander Hummus

400g can chickpeas
1 garlic clove
zest & juice of 1 lemon
20g fresh coriander (plus stalks)
2 tbsp tahini
2 tbsp reserved chickpea liquid
4 tbsp extra virgin olive oil (plus more for serving)
½ tbsp maple syrup
salt & pepper
1 tsp zatar

Place the chickpeas in a clean tea-towel and rub vigorously to remove the skins. Tumble into the food processor, season generously and add the lemon zest, juice and coriander. Blend on auto until smooth.
Add the tahini, maple syrup and reserved chickpea liquid and blend on auto. Drizzle in the olive oil as the mixture is blending until smooth and creamy.
Check for seasoning and transfer to a shallow bowl. Drizzle over a little extra virgin olive oil, sprinkle over a teaspoon of zatar and serve.

Fragrant Lemon & Coriander Hummus

By Tdy Ok Rabu, 12 Desember 2018

1. HIGH CHOLESTEROL

High cholesterol isn’t just caused by eating fatty foods, it’s the result of increased inflammation, hormonal imbalances and highly processed diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged foods, your bad cholesterol can start to rise as your liver and cells process fats less efficiently.

8 Common Signs Your Diet Is Lacking Protein

2. ANXIETY

Amino acids are the building blocks for neurotransmitters, which control your mood. Proteins help the brain synthesise hormones like dopamine and serotonin that help bring on positive feelings like
calm, excitement and positivity.

3. FATIGUE

With protein vital to maintaining muscle and strength, it has a profound affect on your energy and motivation. A low-protein diet can result in muscle wasting and fatigue.

4. POOR SLEEP

Poor sleep can sometimes be linked to unstable blood-sugar levels. Protein slows down the absorption of sugar during a meal so minimises any high blood sugar spikes carrying over into the night. Eating foods with protein at dinner can help with tryptophan and serotonin production, which can facilitate a good night's sleep.

5. POOR CONCENTRATION

Protein is needed to support many aspects of healthy neurological functioning. Poor concentration and trouble learning new information can be signs that you’re low in neurotransmitters including dopamine, epinephrine, norepinephrine, and serotonin. These neurotransmitters are synthesised in the brain using amino acids, and studies show that balanced diets with enough protein can boost mental performance.

6. DIGESTIVE ISSUES

Many digestive functions are greatly affected by amino acid intake. If your body feels fatigued due to protein deficiency; enzyme production and muscle contractions in your GI tract and digestion will suffer.

7. WEIGHT GAIN

Protein-rich foods increase satiety to a greater extent than carbohydrates or fats do. It is for this reason that they make for great snacks to avoid overeating. They also help stabilise your blood-sugar
levels, allow you to retain more muscle and can reduce cravings. A diet lacking in protein with an increased carbohydrate levels may lead to sustained weight gain.

8. IRREGULAR MENSTRUAL CYCLE

One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS). Two major risk factors for PCOS are obesity and diabetes with insulin resistance affecting many women with PCOS. Low-protein, high-carb diets will contribute to insulin resistance, inflammation and weight gain that disrupts the hormonal balances required to sustain a regular menstrual cycle.

WHAT ' S YOUR PROTEIN NUMBER?

“Different experts may offer differing answers, but they will all agree that it depends on your level of physical activity, gender and age,” says Rhiannon.

As a very rough measure though, try this simple calculation…

Men who work out for 45 minutes three to five days a week need about 0.45 gram per pound. So an 82kg guy who works out regularly needs about 80 grams of protein a day as a minimum.
Women who work out for 45 minutes three to five days a week need 0.35 gram per pound. For a 64Kg woman, that translates to nearly 50 grams of protein daily as a minimum.

The best tip for optimal health, regardless of your goal, is to distribute your protein intake evenly throughout the day. Grazing on protein as opposed to packing it all into one meal boosts protein synthesis by 25% and our muscles grow through protein synthesis, which is one of our most fundamental biological processes.

We put your protein conundrums to Harley Street nutritionist Rhiannon Lambert...

Should I rely on shakes as a regular source of protein?

Mike, Cheshire Protein powder should only ever be seen as a supplement to your diet. This is really important to understand because no protein powder offers the variety of nutrients whole foods do. They should never be seen as meal replacements, use them to increase your intake throughout the day.

My seven-year-old son has decided to become vegetarian – how can I make sure he’s getting the right nutrition for healthy growth and development?

Carol, Aberdeen Include fortified foods in his diet, especially those enriched with calcium, vitamin D and vitamin B12. To enhance the absorption of iron and zinc try fermenting, sprouting foods and always have iron with a source of vitamin C. Aim for balanced family meals benefitting from protein, carbs, vegetables and a portion of healthy fat.

What high-protein snacks can I turn to throughout the day?

Joy, Swansea Try hummus and crudités, some trail mix, edamame beans or a protein smoothie.

8 Common Signs Your Diet Is Lacking Protein

By Tdy Ok Kamis, 06 Desember 2018

Type ‘where do vegetarians get their protein from’ into Google and you’ll get an eye-watering 17,400,000 million hits. It’s the question that makes every vegetarian roll their eyes with frustration, but, clueless baiting from carnivores aside, are we actually getting all that we need for optimal health?

Whether you’re a lifelong veggie, a newbie (welcome!) or just dipping your toe into the #MeatFreeMonday pond, the debate over protein continues to flummox us all. So, the meat and fish are out, and if you’ve gone vegan, the eggs and dairy are gone, too. But in our efforts to sustain the planet, support animal welfare and improve our health, have we lost an integral nutrient for our development and wellbeing? “A common concern amongst plant-based diets is a lack of sufficient protein,” says Harley Street nutritionist Rhiannon Lambert.

“Higher-protein diets promote muscle strength and satiety and protein is of course vital for muscle and bone health but also for our cellular structure, even affecting our skin and hair.” So we know it’s important, but what actually is it? “Well, just like carbohydrates and fat, protein is a macronutrient required in large amounts for us to survive,” continues Rhiannon.

“All sources of protein are made up of organic compounds called amino acids, often known as the building blocks of protein. Though there are about 20 different types of amino acids, nine of them are collectively referred to as essential amino acids and these can only be supplied by the foods we eat, as our bodies cannot produce them naturally.”

While all nine of those essential amino acids can be found in animal sources, our veggie diet of beans and whole grains could be lacking, then? Not so says Rhiannon: “Plantbased diets have an array of health benefits including a 15% lower risk of developing or dying from a cancer, reducing symptoms of arthritis and reduced risk of developing Alzheimer’s disease. Protein isn’t just about quantity; it’s
also about quality. Roughly 20% of the human body is made up of protein and as our bodies don’t store protein, it’s important to get an adequate amount from your diet every single day.

Thankfully, there are plenty of delicious, protein-rich, plantbased foods to consider. It’s also important to vary your sources of protein throughout the day, as each provides different amino acids, vitamins and minerals that are all uniquely important for your health.” You know what they say, variety is the spice of life! Read on to find out how much protein you should be consuming, which
foods are packed with the good stuff and common signs to look out for that could suggest a deficiency...

Debunking the myths of a veggie diet

By Tdy Ok Rabu, 05 Desember 2018

A Vegetarian diet is also good for the kids. Studies show that children who brought up on a Vegetarian lifestyle will be taller and have a higher IQ compared to other children. Their lifestyle will
also mean that in later years they will be at much lower risk from heart disease, diabetes, obesity, and other common problems among meat eaters.

Is The Vegetarian Diet Healthy For Children

Studies also prove that older individuals who have been meat eaters can also benefit through preventing and sometimes reversal of several problems associated with old age by shifting to a Vegetarian lifestyle.

The human body is very responsive to changes in diet and you can take charge of this any day you wish.

Is The Vegetarian Diet Healthy For Children

By Tdy Ok Senin, 03 Desember 2018

Medical research demonstrates that a Vegetarian diet provides protection against several diseases and the top three fatal problems in the United States; heart disease, strokes, and cancer. Those who follow a Vegetarian diet have fewer instances of death from heart disease. According to the latest medical research, Vegetarians run a risk that is 50% lower than that of meat eaters of developing heart disease. Generally Vegetarians have healthy cholesterol levels, blood pressure, and are less at risk for developing hypertension, diabetes (type 2), and colon and prostate cancer.

Medical Research Demonstrates A Vegetarian Diet

Similarly, Vegetarians are at a 40% lower risk of developing cancer. Meat eaters are also 9 times more likely to have weight or obesity problems as compared to Vegetarians.

"Recent scientific advances seem to have resulted in a paradigm shift: diets largely based on plant foods, such as well-balanced Vegetarian diets, are viewed more as improving health than in causing disease, in contrast with meat-based diets."

Professor Joan Sabate, Chairman of the Loma Linda University Department of Nutrition, School of Public Health.

There have been several medical studies that have established a firm link between meat and dairy foods and an increase in medical conditions such as Alzheimer's, arthritis, asthma, diabetes, heart disease, impotence, obesity, and osteoporosis. Other physical advantages enjoyed by Vegetarians include a stronger immune system. This automatically provides them a greater protection against common cold, flu, and such everyday problems by warding off infection at an early stage.

Medical Research Demonstrates A Vegetarian Diet

By Tdy Ok Sabtu, 01 Desember 2018

The Vegetarian diet when implemented with nutritional wisdom is not only a compassionate choice for the goodness of our beautiful planet, but can be extremely healthy. Health experts across the world are quickly learning that a healthy Vegetarian lifestyle is good for the whole family. This article will provide valuable information for those interested in becoming a Vegetarian and for those who already are.

Is The Vegetarian Diet Healthy?

Meats are often loaded with hormones, antibiotics, and dangerous chemicals. Meats can also contain germs, bacteria, tiny parasites and even viruses such as mad cow’s disease. All meat is difficult to digest and robs the body of vital energy during its digestion. Since meat is hard to break down undigested portions can end up rotting in the colon creating toxic chemicals within the body.

Vegetarian diets do not include meat, which can be healthier and more compassionate to animals and the planet as well.

A Vegetarian diet will provide a human being with all the essential nutrients required on a daily basis while avoiding the cholesterol, saturated animal fat, and contaminants that are found in meat. The Vegetarian diet when implemented as follows will include plenty of protein, fiber, carbohydrates, omega-3 fatty acids, minerals, and vitamins. Besides providing these essential nutrients, Vegetarian diets also provide long-term benefits to those who choose this lifestyle.

A study of native Africans and dwellers of the Middle East shows that these people have strong bones and teeth despite having a mostly Vegan diet. Their food choices do not cause calcium deficiency in them that would lead to a weakness in the bones and teeth. The vegetables they consume contain enough calcium for them to have strong body parts. This is just one example of how you do not need meat to get all essential nutrients. People who follow a veggie diet are known to lead longer and healthier life than meat eaters.