It’s official: bananas are good for you. Bananas are a good source of fibre (3 grams), magnesium (32 mg), potassium (422 mg) and B6 (0.4 mg). And since foods low in sodium and rich in potassium and magnesium can help manage normal blood pressure — incorporating bananas into an overall healthy diet may reduce the risk of high blood pressure and stroke. What’s more, this nutrient packed, fat free fruit is a great source of vitamin B6, which helps boost your immune system and assists in the formation of red blood cells.

Enjoy them plain, sliced into cereal, mixed with organic live yogurt or tossed in a fruit salad to add a starchy consistency… or, peel the skin and freeze for a yummy sugar-free (only the natural sugar), frozen dessert.  Bananas and plantains can also be used as a vegetable

Q: Can you give me any tips on switching to a vegetarian diet?

A: First of all let me congratulate you on choosing to go vegetarian. You are making a sound investment for your health. Some of the health benefits of a vegetarian diet include decreased weight, strong bones, low cholesterol levels, low blood pressure, and a lower risk of certain forms of cancer. These health benefits come from the smaller amount of unhealthy fat consumed in vegetarian food choices, as well as high amounts of fibre, and important vitamins.

 

It is typically believed that vegetarians do not get the right proteins and vitamins that are needed by their bodies, due to the fact that they do not eat meat. Luckily, this does not have to be the truth for you. By eating a wide variety of different vegetables, you will be able to meet the body’s requirement for both protein and vitamins.

 

Meeting your body’s need for protein is probably something that you are very concerned about if you are a vegetarian. There are several ways that you can get good amounts of protein.  Depending on how strict a vegetarian you wish to be, you may want to consider eating up to 7 eggs a week, which are a very good source of protein. Beans are another good source of both protein and fibre, both of which are very important to the body. Nuts, seeds, legumes and tofu are other great ways to meet some of the body’s protein requirements. 

 

 

Though cheese may taste good and is a fine source of protein, it is important to make sure that you only eat it in moderation. Cheese contains high amount of saturated fat, which is not good for your general health.  The same rule applies to whole milk and other dairy products. White products are another thing that you may want to avoid if you are interested in both remaining healthy and losing weight as a vegetarian. Taking advantage of the health benefits of whole wheat and grain products, including the high amount of vitamins and fibre which are included, is a great way to keep your body healthy. Quinoa is also a good food as although it cooks like a grain, it is actually a seed and is a good source of vegetable protein.  It contains high levels of minerals and is rich in vitamins and can be used instead of rice or pastas.  Quinoa is easy and quick food to prepare.  It has a protein content of between 12-18% and unusually for the vegetable world has a complete set of essential amino acids.  It is high in both magnesium and iron and is easy to digest and gluten free, with a good amount of fibre. 

                                                                                                          

In a nutshell, as well as making sure you get adequate protein vegetarian diets need to be well balanced to reduce the risk of vitamin and mineral deficiencies so do make sure you eat lashings of fruit and vegetables a day and nuts and seeds. Taking a multivitamin and mineral every day is a good idea whether you are a vegetarian or not.

Q: I’m going through the menopause and after being a sound sleeper all my life am now tossing and turning for hours. Any tips?

A: Sleeping problems are common during the menopausal years. They can be caused by feelings of volcanic heat, arctic chills, and powerful surges of emotion. Some women sleep restlessly, wake early, go for a walk, and need a nap later. Others feel so tense when they lie down they can’t seem to drift off, and wake achey and irritated.

 

Women who have normal levels of oestrogen fall asleep easier than women who don’t and spend time in the deep dream stage of sleep and they also wake more refreshed when they wake up. Dreaming is important for feelings of rest and renewal. You can still sleep without oestrogen but you tend to wake up feeling less refreshed. Before rushing to your doctor for a pack of sleeping pills try the following tried and tested self help remedies:

 

To increase your chances of a good night’s sleep you need to programme your body clock. Create a bedtime routine, going to bed at the same time every night. Read, listen to taped music, and then go to sleep. Keep a note pad by your bed if you do find it hard to nod off as creativity can often surface in the midnight hours.

 

Big dinners will make you feel sleepy but they also prolong digestion, which interferes with a good night’s sleep. It’s best to eat your biggest meal before mid afternoon and have a light evening meal.

 

Dishes seasoned with garlic, chillies, cayenne, or other hot spices can cause nagging heartburn or indigestion and cause problems sleeping. Avoid spicy foods at dinner. Gas-forming foods and hurried eating also cause abdominal discomfort, which in turn interferes with sound sleep. Limit your intake of gas-forming foods to the morning hours, and thoroughly chew food to avoid gulping air.

 

An amino acid called tryptophan, found in soya and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking some soy milk or eat a slice of whole meal toast with peanut butter before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.

 

Avoid caffeine. Even small amounts of caffeine can affect your sleep. Try eliminating all caffeine-containing beverages. If you feel and sleep better after two weeks of being caffeine-free, then avoid caffeine permanently. You can try adding back one or two cups after the two-week trial, but cut back if sleep problems reappear. (A warm herbal tea such as chamomile can soothe and relax you and makes you feel full, which might help facilitate sleep.)

 

As for alcohol it might make you sleepy at first, but in the end you’ll sleep less soundly and wake up feeling exhausted. Alcohol suppresses a phase of sleeping called REM (rapid eye movement) during which most of your dreaming occurs. Less REM is associated with more night awakenings and restless sleep.

 

A warm beverage at bedtime can often help and try also to avoid large meals in the evening and eat your evening meal early, before 7 pm if possible. Avoid alcohol and caffeine and vigorous exercise in the evening; although gentle stretching or a relaxing walk can improve your chances of a good night’s sleep.

 

Lavender essential oil and blossoms are classics for aiding sleep. Try using a little lavender sleep pillow. Put a tiny one in your pocket during the day. Or put a few drops of the essential oil on a cotton ball or handkerchief and tuck it into your pillow. You may find a lavender bath before bedtime relaxing. Add a handful of dried flowers, or a few drops of essential oil with an emulsifier. A couple of drops rubbed between the palms, then cupped over the nose for several minutes provide an excellent inhalation. Breathe deeply.

 

Oat straw has been found in research studies to relieve fatigue and weakness, particularly when there is an emotional component. By soothing the nervous system, it can help make sleep more restful. It’s considered a cooling and nourishing herb that eases night sweats, anxiety, and headaches. One cup of infusion before bedtime, or sleeping on an oat-hull pillow may lead to restorative sleep.

 

Nettle tea nourishes the adrenals and may result in fewer sleep disruptions. Try using one cup or more four times a week. St. John’s Wort, one dropperful in a cup of fresh hops or lemon balm tea, is also a gentle helper for sleep. Passionflower is an old remedy for nervous insomnia and hysteria, restlessness and headaches. Use 15-60 drops of the fresh flowering plant tincture before bed to relieve ongoing sleeplessness.

Valerian root has been used for centuries to induce sleep and it can be helpful. Other herbs that have a sedative effect include passion flower, catnip and chamomile. Experiment until you find what works best for you.