Feeling Peckish?
Ditch the sugar and fat and pick a smart snack

For many of us, our busy lives mean when the mid morning hunger strikes, we often grab whatever is easy to hand, which is all too often crisps, chocolates, biscuits and cakes. However reaching for these snacks everyday can mean we are consuming too much fat, sugar, and salt. So what are the possible health consequences of eating too many of these snacks and what can we eat instead?

Too much fat
In order to understand the effect of too much fat on our health, it’s necessary to understand the different types of fat. There are three main types: Saturated, Polyunsaturated and Monounsaturated, and on top of these; Trans-fatty acids are a by product of the process of hardening of liquid oils to make foods such as margarine. It is an excess of saturated fats (found in fatty meats and diary products), and trans-fatty acids (found in many baked products) which can lead to health problems. The liver uses these trans-fatty acids and saturated fats to produce cholesterol, particularly low-density lipoproteins (LDLs) or ‘bad’ cholesterol. Therefore an excessive dietary intake of these fats can raise cholesterol levels in the blood, and contribute to problems such as heart disease.

Too much sugar
Consuming lots of sugar is linked to tooth decay and weight gain. On top of this it has no nutritional value. Consuming sugary snacks can provide us with an instant energy boost; however this is due to blood sugar levels rising too rapidly which in turn can lead us to feeling hungry again very soon, craving more sugar, and feeling more lethargic than we did before. Regular consumption of high sugar snacks and foods has been linked to depression anxiety and mood swings, constant fatigue and lack of energy, and ultimately the onset of diabetes. Any diet containing lots of processed foods is likely to be high in sugar. As well as being in cakes, sweets and fizzy drinks, sugar is often high on the ingredient list of many ready meals, pizzas, canned products, cereals, and even bread.

Too much salt
The recommended daily level of salt is less than 6g a day. However we can be consuming more salt than we realise, as salt is added to many of the foods we buy. From soups, sauces and ready meals to breakfast cereals and even bread, it’s difficult to find food without added salt.

Eating too much salt can cause too much fluid to be retained in the tissues, which in turn can raise blood pressure, increasing the likelihood of developing heart disease or suffering from a stroke.

The Danger foods
Cakes and pastries are often high in saturated fats and sugar, and sometimes can have more calories than a main meal. Having a cake as an occasional treat is however preferable to opting for low fat varieties, as they are often full of extra additives which replace the natural flavours that the fat provides.

Crisps are also high in fat and salt. If you can’t live without crisps why not substitute them for crisps made from other root vegetables such as parsnip and beetroot.

Beware of Cereal bars
To satisfy a sweet tooth, many people pick cereal bars believing they are a healthier option. However cereal bars are often laden with sugar. Be come label aware, and pick cereal bars where sugar appears after most of the other ingredients on the list. Sugar can also be listed as glucose or dextrose.

Everything in moderation
Dark Chocolate is okay
Studies have shown dark chocolate can actually have health benefits including improving heart health. This is due to the presence of antioxidants called polyphenols found in cocoa; the main ingredient in dark chocolate. Polyphenols can help reduce the levels of ‘bad’ LDL cholesterol in our blood. Look for chocolate with at least 70% cocoa solids in the ingredients. As chocolate is still quite high calorie, two squares a day are sufficient to get these health benefits.

Smart snacks
Choose fruit and vegetables
A survey undertaken by the Food Standards agency in 2007, found many people still weren’t managing to eat the recommended five portions of fruit and vegetables a day.

Eating fruit or vegetables, as a snack is one way of achieving these recommended levels.

When choosing fruit, picking a rainbow of colours through the week helps ensure a range of vitamins minerals and antioxidants. There is an amazing variety of fruit available. Instead of just picking the ever popular bananas, apples and oranges, why not try snacking on; cherries, kiwi fruit, pineapple and berries.

Raw vegetable sticks dipped in hummus also make a great snack.

Nuts and seeds
Although nuts and seeds are quite a high calorie food, a small handful is normally sufficient to ward off hunger pangs till lunch, and they are a healthy addition to your diet. Nuts and seeds are full of protein and fibre, and a rich source of vitamins and minerals. Pick from almonds (rich in calcium), pistachios, and cashews which have the lowest fat content, or Brazil nuts; one of which a day provides the daily requirement of the mineral selenium. Sesame seeds are a rich source of zinc, and sunflower seeds contain pectin, which removes toxins and heavy metals from the body. Try to opt for non salted varieties of seeds and nuts.

Pick a low GI snack
The glycaemic Index (GI) is a way of classifying carbohydrate foods according to their effect on blood glucose levels.
A food with a low GI provides the body with a steady release of energy, and leaves you feeling fuller for longer.

Low GI foods contain:

Dried apricots (the GI of fresh apricots are higher)
Apples and pears
Low fat fruit yogurt
Peanuts (a small handful is enough, as nuts are high in calories)
Raw root vegetables
Whole grains such as rye, brown rice and buckwheat
Beans (why not have a small slice of rye bread with hummus)



For more information on eating a healthy nutritionally balanced diet look at:

www.foodstandards.gov.uk

www.eatwell.gov.uk

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney

Extreme Bodies

In my article; ‘An exploration of an obsession with body image’ (February 2008), one of the areas I explore is the rising popularity of plastic surgery. In 2006 the British Association of Aesthetic Plastic surgeons reported a 31% rise from the previous year, in plastic surgery procedures, and an almost 90% rise in liposuction procedures. However body modification is not just a modern practice. Throughout history people have painted, pierced, tattooed, adorned and even reshaped their bodies.

This week sees the beginning of a series of articles (posted once a month) exploring the history of body modification. ‘Extreme Bodies’ starts off with a discussion of the traditional practice of female genital surgery. In coming weeks I will be exploring such areas as foot binding, and the history of adorning and illustrating our bodies.


Female Circumcision and Infibulation
For centuries in many parts of Africa and the Middle East, the practice of female circumcision and infibulation has been a rite of passage for young girls. Even though it is now currently illegal in many countries, it is still reported to be widely practised.

The procedures performed on young girls differ from community to community. Circumcision involves the removal of the clitoral hood (with or without excision of the clitoris). Often the procedure would include the removal of the labia minora (the inner lips of the vulva). Infibulation is the practice of sewing together the labia majora, (the outer lips of the vulva) to partially seal the vagina and leave only a small opening.

The day of these procedures were celebrated by the families, and considered to be more important than their wedding day. It was widely believed these procedures would make a woman clean, beautiful, presentable, and able to satisfy her husband. The only people who didn’t undergo these practices were prostitutes, and members of outcast or ‘slave’ groups.

At the time unmarried women were seen to have no rights or status in society, and without undergoing these procedures they were seen as unmarriageable. A girl’s virginity was considered essential when arranging a marriage, and often mothers would regularly check their daughter’s bodies to ensure they are still sewn up tightly. The tighter a girl was sewn up the more marriageable she was.

One belief is that the reasoning behind these practises was that women were assumed by nature to be sexually promiscuous, and could not be trusted to control their sexual needs. These practices are reported to dampen their sex drives, as well as their sexual sensitivity. It was also thought up until a few decades ago, that the clitoris was a dangerous part of the female anatomy, and could prove fatal to a man if it touched his penis.

Circumcision and infibulation was carried out before girls reached menstruation and quite commonly as early as age 3. Practitioners with little medical knowledge would perform the practise without anaesthetic, using sharp instruments such as razor blades and scissors. It is reported these instruments were used on several girls in a row without being cleaned, which would often lead to infections and increased the possibility of viruses such as HIV being passed on. Other possible health consequences of these practices include pelvic complications, and recurrent urinary tract infections. The onset of menstruation also created problems such as blockages, and a build up of clots, due to the vaginal opening being too small.

However a girl’s lot did not end here, as soon after menstruation marriage would be likely to bring further pain. In some communities she would be cut open to allow access by her husband, and then sewn up again afterwards to ensure fidelity. With high birth rates a woman would be cut open and re-sewn many times during her reproductive years. In other communities, this did not happen and the consummation of the marriage as well as childbirth would cause tearing and extreme pain.

Until the second half of the 20th century, female circumcision was relatively unheard of in the West. It wasn’t until the 1950’s and 1960’s that African activists first brought it to the attention of the Western world. It then took until the late 1970’s for organisations such as the World Health Organisation (WHO) to issue an official policy statement on female circumcision. Much discussion then ensued, and in 1984 African women’s organisations met in Dakar, Senegal, and formed the Inter African Committee against Harmful Traditional practices (IAC), with members from over 20 countries. IAC has been proactive in educating many communities in Africa of the harmful effects of female circumcision.

With the resulting debate and political movement surrounding female circumcision, some organisations have adopted the term ‘female mutilation’; this however has received much criticism. The main criticism is that African cultural practices are being assessed using a western perspective. Many African women have perceived the political outcry as condescending and disrespectful towards their culture. One anthropologist suggested these discussions have seemed to objectify African women as ignorant and powerless, while Western women are seen as in control. The question could be asked do African women perceive Western women as in control when they put themselves through medically unnecessary cosmetic surgery, such as breast enlargement to increase sexual desirability.

From our Western cultural viewpoint, female circumcision and infibulation is seen as a barbaric practise, which deprives women of sexual sensitivity and pleasure, and can have serious health consequences. However it has been an integral part of the cultural and ethnic identity of many African and Middle Eastern communities for centuries. For women in these communities circumcision is part of their life, it’s a coming of age ritual which is celebrated, and the belief circumcision is essential for a woman to be a pure and good wife, is not likely to be influenced or changed by political condemnation.

Similarly a legal approach does not seem to be proving effective. Traditional cultural beliefs are so strong, that where countries in Africa have tried to outlaw these practices, there has been little enforcement of these laws. Often this has lead to women crossing borders in order to still receive the procedure, or them carrying out circumcision and infibulation in secret, often with less hygienic conditions.

An approach using public information campaigns, and working with women to highlight the possible health consequences of female genital surgery may be more useful. One example of this is happening in Nigeria, where midwives and health visitors are being trained to work with women from religious groups and social clubs, to teach them about the possible harmful effects of circumcision and infibulation. This approach has also had some success in one area of Kenya, where an alternative ritual ceremony for young girls has been developed which does not include any genital surgery.

What is certain is that beliefs that have been built up over centuries are going to take time to change. One major barrier to the success of any education/information campaigns is the socioeconomic dependency of women on men in these communities. There is unlikely to be any substantial change without improvements in women’s status in society. However ideas and beliefs do change over time, and working with affected women and men, treating them with respect, and educating and informing them of the health consequences of genital surgery, it becomes more possible to bring about positive change, and for people to start saying no to harmful traditional practices.

For more information look at:

The Inter-African Committee on traditional practices: http://www.iac-ciaf.com/index.htm

The Female Genital Cutting Education and Networking Project: http://www.fgmnetwork.org/index.php (visit their bookstore for a wide range of books on the subject)

One book I would recommend is ‘Possessing the secret of Joy’ by Alice Walker: a novel about the life of a woman called Tashi and her experiences of female circumcision.