In Defence of Bananas

I feel that I am always defending bananas, I have been told they have too many carbs,are too fattening, the one food you should never eat (for some weird reason that makes no sense) , so I feel compelled to put this on record.  I love bananas – they are a regular part of my diet and I would be lost without them! Here are 5 reasons to include them in your day:-

1. For mood - bananas contain high levels of tryptophan which is converted into the calming neurotransmitter serotonin.
2. For sleep - bananas contain high levels of the natural muscle relaxants potassium and magnesium. Potassium can also help to combat running or restless legs. 
3. For digestion - bananas are high in fibre, in particular FOS which help to feed the good bacteria in our guts.
4. For exercise - packed with vitamins, minerals and low GI carbs, bananas are a perfect source of energy pre workout or for endurance athletes. Portable, portion sized, not too pricey.
5. For cardiovascular health - bananas contain potassium which can help regulate blood pressure and fibre which is cardio protective and helps to maintain healthy cholesterol levels.

So don't be put off by the bad press, eat your banana as part of a balanced diet (two serves of fruit a day for most) and be sure to enjoy with a side of protein such as raw almonds or walnuts for a truly satisfying snack.

Tip: Too many bananas? Peel them slice them and freeze them in zip lock bags. Frozen banana adds an extra creaminess to smoothies or can be useful for a healthy banana bread.

Can You Have Your Cake and Eat It Too?

I get a little bit exasperated with the whole "I quit sugar " movement for the following reasons:-

1. It can be misleading. Many of the "healthy, sugar free" dessert/biscuit/cake/raw dessert recipes all over social media are not sugar free or particularly healthy if the sugar is substituted with honey, maple or rice malt syrup - which is effectively just sugar. So next time you're tucking into a "sugar free" treat packed with medjool dates and rice malt syrup, be mindful that it is still high in sugar and eat it in moderation.
2. The whole quitting idea has negative connotations - it implies you are giving up something you like. If you want to have a treat, then have it. Enjoy it. Eat it slowly. Eat in moderation and don't beat yourself up. The more you deprive yourself, the more likely you are to binge or overeat.
3. I would prefer a message like "I choose to eat a balanced, nutritious diet because I value my health" but it's a bit long winded and not as catchy. 
4. Healthy eating is not a competition about who can give up the most and feel the most virtuous; it's about balance, good choices and enjoying your food.
5. There has to be a middle ground. Many people find the idea of quitting sugar extremely daunting and so may do nothing. Gradually reducing sugar intake is far more achievable and your body will adapt in the process, with cravings for sugar lessening over time and improvements in health and wellness providing the motivation to carry on.

The take home message:- There is no doubt that too much sugar in your diet can be extremely harmful to your health. Reduce your intake of processed foods and refined carbohydrates. They simply aren't good for you. Eat plenty of wholefoods, vegetables and good quality protein and fats. Enjoy your food. Think about what you are eating. Don't feel guilty if you have a piece of cake - as part of a well balanced, nutritious diet, it's not a major issue.