The Road to Five-a-day isn't always Smooth(ie)

Free Digital Photos - By Praisaeng

Smoothies have recently been the subject of media attention in relation to their perceived health properties, especially because of their popularity with celebrities. Everyone thinks of smoothies as blended fruit and vegetables, bursting with vitamins and goodness. The reality is often quite a bit different, and smoothies have been getting a bad rap, especially in newspapers like the Daily Mail. They've published this article with scary figures about the amount of sugar contained in various drinks including Innocent Smoothies (3.5 Krispy Kreme donuts per serving).

On the whole, smoothie culture is different in the UK to the US – for us, the occasional Innocent or Pret A Manger smoothie or Starbucks Iced Juice drink is the closest most of us come to mass consumption of the drink, but across the Atlantic demand is much bigger. Plenty of places sell smoothies that are nearing 1,000 calories per serving, while the British market hasn’t really taken off yet. That makes it even more important for us to be aware of both the health benefits and risks of smoothies before companies bring their products to the UK.

According to Barry Popkin, professor in the department of nutrition at the University of North Carolina, "The fruit juice industry has essentially taken the 'apple-a-day' mentality and used it to sell fruit juices as healthy." People are keen to consume their recommended daily intake of fruit and vegetables but it turns out that smoothies are not really the best way of achieving this goal. They taste sweet and satisfying, but unfortunately this is due to the large amounts of sugar and additives in many smoothie drinks.

The confusion often arises because people are worshipping what are perceived as magical health options that are nothing but good for you, when in reality smoothies contain a lot of sugar in the form of fructose, which in large quantities is just as bad for you as regular sugar. The problem  is exacerbated when smoothies contain lots of extra ingredients apart from fruit which bump up the calories, like ice cream, syrup and cream.    

So, instead of providing overall health benefits, smoothies can contribute to your risk of developing some diseases. "Every one of the long-term studies of the health effects of fruit juices shows that you increase your risk of diabetes and weight gain" with regular juice consumption, Popkin said. It’s much better to eat fresh fruit and vegetables. It’s impossible to absorb all the of the nutrients you need from liquid fruits anyway, and it's crucial to eat a wide variety of produce on a regular basis.

On balance, it's important to be wary of media sensation and remember that most things in moderation are not that bad for you. The key focus should be on eating as many different fruits and vegetables of every colour for the essential nutrients, enough carbohydrates for long lasting energy to sustain performance throughout the day, and protein to replenish your body. Ultimately it's a lot better to make your own smoothies, and a lot more fun, too. Here's a recipefor a healthy green tea smoothie to help make sure you get all the vitamins you need.

By Catherine Heath

Food Therapy: Bake Yourself Happy

Baking, formerly the preserve of the traditional domestic housewife, is currently enjoying a revival. Polka-dotted cupcake cases, retro cakes and striped aprons are everywhere in the craze for cake-making, and the fad is showing no signs of slowing down yet. The popularity of programs like the Great British Bake Off is a testament to the kitchen-craze sweeping the nation. However, did you know there are also myriad health benefits associated with this sweet past time?

Heading to the kitchen to whip up some scones or muffins is one way in which you can take control of your own well-being, without simply waiting for disaster to strike first. Baking’s proven mood benefits mean that investing in essential equipment like a whisk, scales, rolling pin and mixing bowl should be top of your list of things to do. Let’s start with the actual physical satisfaction of eating something you’ve made yourself- it’s warm and delicious to munch straight from the oven, though be careful not burn yourself!

Also, humans generally really like eating sugary carbohydrate-based foods - which of course must be limited to occasional treats – because they release a rush of endorphins into the bloodstream. You don’t even need to eat the cakes to feel the benefits. Next time you feel a bit down, take a walk past the local bakery and just try not to feel instantly better when those delicious smells waft over you.

Physical activity is a proven stress-reliever – remember how people always tell you to go for a walk, or do some exercise when things are getting a bit much? The repetitive physical actions of baking, the concentration required for accurate measurement and strength needed to mix the batter properly all contribute to the same effect.

Cookies, cupcakes, roulade and brownies – there seems no end of the number of things you can whip up from the recipe books using flour and eggs as your staple ingredients. Creativity is well-known to contribute to overall well-being and baking offers this possibility in abundance – through careful adherence to the recipes combined with the possibilities of food colouring, icing and other decorations you can end up with some fantastic results. Butterflies, houses, cats, stars – anything!

One way to make sure you only eat baked goods in moderation is sharing your results with family and friends. They’ll be overjoyed when you tell them you’ve been getting busy with the mixing bowl, and you’ll feel good that you managed to make other people happy, providing an instant mood-booster.

Finally, having a tangible sense of achievement also provides a feeling of happiness. So much of our days are spent in front of computers, on the phone or texting that we often don’t see the fruits of our labours. Baking is different – for a while, anyway, before the “tangible results” have been devoured! Feeling proud of your achievements is another natural way to release those endorphins and help you feel connected to the world. When people compliment you on how tasty your baking is, you’ll find your warm glow of pride increases even more.

The Mini Cooking Club promotes educational nutrition and cooking classes to improve the overall health of society, and we run our own Baking Club for kids at Lansdowne Youth Centre in Stockwell. Email Enterprise Un-Ltd (who we work in partnership with to provide this free after-school club) to book your child’s place now.

So, next time you feel down, instead of giving in to stress or turning to unproductive activities, try baking a batch of delicious chocolate muffins and handing them out to friends, and see if you don’t feel better. You can take a look at this website for some healthy baking ideas to get you started, but once you’ve mastered the basics, the baking world is your oyster!

By Catherine Heath

Waste Less Live More Week: Better Food For All

From 16 – 22 September, the Mini Cooking Club is taking part in Waste less, Live more Week 2013.

Waste less, Live more is a campaign which aims to raise awareness of how environmental and social issues are linked. The theme of the week this year is Better Food for All. There are huge benefits for society and the environment if we all waste less food and eat healthier food.   

A big part of cooking is the ability to schedule shopping trips at least weekly and ensure the fridge and cupboards are stocked with ingredients. However, whilst it is good to plan ahead, a great deal of food bought in Britain is wasted – 19% of everything actually bought, in fact. Much of this can be avoided, and charities like Waste Watch (now part of Keep Britain Tidy) have launched campaigns to help.

Between 16 – 22 September there will be a variety of activities and events hosted by a diverse range of organisations, businesses and charities encouraging people to perform a simple act, big or small, that supports both people and the environment. The aim is to demonstrate how we can all live better whilst consuming less.

The Mini Cooking Club will be hosting its own activity to raise awareness of Waste less, Live more Week in the coming month. Keep checking our Facebook page for updates. 

People and the environment are inextricably linked. If we waste less food, there will be less energy and money spent on farming unnecessarily, transport and packaging. This means that the environment will benefit through the actions of people making small but significant changes in their daily lives.

For further information about what is going on during the week or to get involved in Waste less, Live more Week visit the official website.   

Follow Waste less, Live more Week on Twitter or share the link (www.wastelesslivemore.com) with your friends on Facebook.

By Catherine Heath

Five Ways to Mental Heath: Creative Therapies Project

The Mini Cooking Club works in partnership with the Creative Therapies Project at the Copleston Centre in Peckham. They run a community mental health project for residents of Southwark, and those who live close to the area.

The ethos of the project is that every individual has mental health, and therefore at times we will all have concerns about it. Breaking down barriers between mental health and illness, the idea is to maintain mental well-being on a regular basis. A bit like taking a car for an MOT, you wouldn’t just wait until it broke down before getting it serviced.

In today’s society, we are bombarded with technology, advertising and demands on our time. It can be stressful keeping up with the super-fast pace of modern life. Overall well-being involves both the mind and body, but it can be tricky to find a balance or learn what’s right for you.

That’s why the Creative Therapies project takes a wide approach to mental health in line with the focus of Southwark Council. They promote the Five Ways to Well-being, which are intended to address all aspects of feeling good about life. The Five Ways are defined as:

1.    Connect
2.    Be Active
3.    Keep Learning
4.    Give to others
5.    Take Notice.

These are worthy goals and have been successfully identified as ways to help maintain the mental health of the community.

The Creative Therapies Project lives its own values through the following ways:

1.    The group sessions facilitate members connecting with others and meeting new people.
2.    The exercise and healthy eating classes keep members active and healthy.
3.    The sessions teach valuable new skills
4.    The volunteer programme provides a platform for members of the local community to give something back whilst learning new skills at the same time.
5.    Psychotherapeutic discussions (both group and individual) grant people the space in which to take notice of themselves and others.

The sessions and classes are held at the Copleston Centre and all are completely free to attend. CPT runs art therapy and music therapy, counselling sessions, complementary therapies, art café and sound café, as well as pilates and zumba. Book your place by emailing Marcela Vielman. The Mini Cooking Club runs cooking classes every Wednesday from10am-12pm.

The message is that you don’t need to wait until you have a problem to be pro-active about your mental health. Also, if you do have a problem, there are plenty of things you can do about it and lots of people who are willing to help.

Follow this link for more information about the Five Steps to Well-Being.


By Catherine Heath

Clearspring: Bringing Japanese Food Home

Japan is the land of the rising sun, of rice fields and chopsticks. As exotic as it gets, only in recent years has sushi travelled across the Pacific onto British shores, and into local London eateries across the city.

That’s what most of us think of first when it comes to Japanese cuisine, anyway.

Japanese food is can be tricky to cook, not least because it requires an array of specialist ingredients. For anyone interested in cooking this type of food at home, Clearspring are here to help by providing a quality range of affordable products, to help you reproduce some delicious Eastern dishes.

The Mini Cooking Club attended the Clearspring 20th anniversary event at Icetank, Soho. There were geisha makeovers, kimono loans and lots of free Clearspring food and drinks. The highlights were seaweed cocktails and tempura broccoli. There was also a formal Japanese tea ceremony at the venue, during which attendees could witness the traditional, elaborate way of consuming this ancient beverage.

All of their products are organic, GM free, vegetarian and ethically produced. Clearspring has a long history of working closely with its suppliers and developing strong relationships across the industry, that support sustainable organic farming and benefit local communities. They want people to enjoy the same quality and taste of food that our grandparents enjoyed, and their goal is to "get organic food back on the dining table."

Clearspring artisans have also developed lots of unique recipes for you to try, including make your own sushi and summer fruit jelly.

You can buy their products directly from Clearspring online, or you can visit one of their many stockists in person.They also sell many other organic goods which are not Japanese, but equally as healthy and delicious. Follow them on Facebook for recipes, giveaways and updates.

There’s something about the formality and politeness of Japanese culture that remains alluring even in the global society of today. The neatly packaged parcels of food and careful rituals create a mystique around an otherwise every day experience.

By Catherine Heath

FunMeFit: Community Health

Based in Sheffield, FunMeFit combines health and fitness with playing together as a family as a way to achieve overall wellbeing. Founded by Kate Hill, mother of two, the organisation has been going for two years. It is fervently devoted to the idea that playing together strengthens families and is a fun way to get fit. Sheffield is full of green spaces, parks and woodland, so a website like this has been a long time coming.

There are many resources across the internet providing access to an array of activities, health and volunteering events, but FunMeFit brings all of these together under one roof. Targeted health and fitness resources mean that members can easily find what they’re looking for, including businesses that can help organise events and provide materials. FunMeFit is personable, easy to use and great for your health.

As they put it themselves: "FunMeFit is a community that brings people together from all over the community, whether a business, an individual, a charity or a group for the purpose of promoting healthy living, community work and physical activity.” FunMeFit is open to all. Not just limited to Sheffield, members are mainly from the UK but FunMeFit also has strong links with New York.

This innovative business can be broken down into two parts:

The Directory – a large database of services, businesses and organisations relevant to the health and fitness community. Join here.

The Community – Where members can freely create a profile for themselves and join an active network of health and fitness organisations and individuals. Join here.

Far too often we are bombarded with bad news and frightening stories, such as rising obesity levels and increased health problems from childhood, without focusing on ways to improve. FunMeFit, much like The Mini Cooking Club, responds to the need for positive health solutions. They do this by providing access to a network for health and fitness stakeholders, ranging from zumba teachers, to toddler climbing clubs, to play groups. Messy Mangoes is Kate’s own toddler group which encourages fun, interactive and creative play time.

FunMeFit’s primary aims are to:

1.    Encourage people to become more active

2.    Assist people in improving their wellbeing, developing skills and networking with other members of the community

3.    Get people to promote physical activity within the community and/or deliver such activities

We here at the Mini Cooking Club wholeheartedly support these goals. An added benefit of the website is helping young people and job-seekers discover opportunities to use their own skills as well as providing CV development, and enabling them to connect with important individuals, groups and businesses in the health community.

Join FunMeFit today and benefit from a whole host of services, most of them for free (upgrade to a premium account if you are a larger business). Upon joining, you will be freely promoted across social media, and can be part of the regular events held for members and non-members. Let’s all get fit and healthy together! 

See what the FunMeFit community has been up to here, and contact them on this form. 

By Catherine Heath

The Big Debate: Organic Food

Much controversy surrounds the benefits of organic foods. Some questions people may pose include, are chemicals used in food production really bad for you? Does “organic” always mean what it says on the label? There have been mis-selling scandals recently, with regular produce being unlawfully sold as organic for higher prices, which haven’t helped public confidence in this more expensive sector of the market.

The term “organic” in this context means produce farmed without the use of synthetic chemicals and pesticides, but in a world where some are starving, artificial means of food production can be more beneficial than is sometimes portrayed. Organic farming is generally seen as a holistic – and somewhat luxurious – method of production, that seeks to preserve the ecosystem, eliminate use of unnatural chemicals and, in the case of livestock, allow for free range rearing.

The Soil Association, the UK’s leading membership charity campaigning for ethical food production and farming techniques, defines organic food as “food which is produced using environmentally and animal friendly farming methods on an organic farm.” This puts the focus on environmental and animal welfare. It doesn’t count as organic if you grow it in your garden – this would be called “home-grown”. Organic produce has to pass strict certification standards, and these vary from country to country. 

Soil Association Organic Logo

There is no single logo to denote organic food, but rather each producer will assign its own to organically-certified produce. 

Organic shoppers used to buy their food directly from the farmers, but at that time there were no certification standards. Whole food stores and co-operatives popularised organic produce among the general public, and ushered in the need for independent criteria. Some examples of these shops are Whole Foods Market, Planet Organic and As Nature Intended. Currently, 86% of households buy organic products and 4.2% of UK farmland is organically managed.

The organic food as an industry has boomed since the 1940s when it was conceived, but has recently been experiencing a reduced share of the market. Organic food sales increased from just over £100 million in 1993/94 to £1.21 billion in 2004 (an 11% increase on 2003).

However, in 2010, UK sales of organic products fell 5.9% to £1.73 billion. Some attribute this to the general public tightening their belts during the recession, but decreased confidence in the benefits of organic produce has certainly played its part.

In the past, there has been what is known as a “halo effect” surrounding organic food, which means that consumers think it is healthier or lower in calories, and therefore a better option to buy. This is a myth that has been dispelled in recent years. Organic food is, essentially, just the same as regular produce.

On the other hand, many studies have shown that organic food tends to taste better, and that there are in fact minimal health benefits:

• Raw organic milk possibly contains significantly more omega-3 fatty acids

• Organic chicken contains higher amounts of omega-3 fatty acids than regular chicken

• Organic produce holds 30% lower risk of contamination by pesticide residue than regular produce

In general, it seems that organic food is not healthier than conventionally produced food, but there have been no studies following the long-term health of people upholding organic diets versus those who have not. Whether or not to buy organic food is a completely personal choice. 

What is not in doubt is that going organic is better for the environment, and, in the case of meat, for the livestock. Think carefully before you buy!

 Find out more here. 

By Catherine Heath

EU Organic Logo