Recipe: Quinoa salmon cakes

With its gluten free and low-GI properties - it won't cause a spike in blood sugar - quinoa is fast becoming a superfood in its own right. Here is a delicious recipe guaranteed to ensure that you reap its benefits...

Quinoa salmon cakes - serves 4

What you will need:
2 x 213g tins of salmon - flaked and boned
100g of prepared quinoa
2 eggs - beaten
Zest of one lemon
2 x garlic cloves - crushed
40g of green peppers - chopped
Sea salt
1 tsp of freshly ground black pepper
2-3 tbsp of olive oil
1 lemon - cut into wedges
Watercress

What to do:
• put the quinoa, salmon, garlic, eggs, lemon zest, peppers and black pepper into a bowl
• season using sea salt and mix well
• once thoroughly mixed, separate the mixture to create 8 patte-like shaped portions
• place on to a plate and allow to chill in the fridge for 15 minutes
• heat the olive oil in a pan and fry the cakes for 4 minutes on each side until thoroughly cooked - avoid overcrowding the pan by cooking the cakes in batches
• remove from heat and serve with watercress and lemon wedges.

Remember that as quinoa contains all 9 essential amino acids, this complete protein's nutritious versatility will benefit everyone's diet - including vegans who struggle to obtain dietary protein from plant based food sources. Incorporating salmon - an oily fish bursting with vitamins, minerals and omega-3 fatty acids - into the dish is also a fantastic way to ensure that you consume one of your two (at least) recommended portions of fish per week.

Weight Loss: How to develop healthy habits

Referred to as neuroplastic, the human brain is capable of changing its structure in order to create and alter new and existing neural pathways - it has the ability to adapt to new experiences, learn new skills and information and create new memories and habits.

Although the habits developed throughout childhood play a key role in our psychological relationship with food, exercise, weight, dietary habits and the way in which we perceive our body and appearance, it is not impossible to re-train the brain in order to develop healthier habits, and create a healthier relationship with ourselves. In fact, studies indicate that the brain has the ability to form a new habit in as little as 18-66 days - a small period of perseverance considering many are convinced that old habits take a lifetime to break! So, just how is one meant to 're-train' their brain?

As a previously larger, image conscious child and teenager obsessed with weight, scales and the effect 'bad' food would have on my body, the following tips have helped considerably in my battle to break bad habits:
• start small - successful, sustainable weight loss and maintenance, healthy dietary habits and a positive body image and perception of food aren't created over night - they require months of hard work, psychological strength, determination and motivation. By starting small and gradually incorporating realistic routines info daily life over a period of time, your brain will quickly adjust and develop new habits. Whether it's eating breakfast every morning, exercising every day or even consuming three regular meals, tacking one bad habit before the next will prove invaluable.
• oust the obsessions - habits can quickly develop into an obsession. Scales, calories and carb counting all resemble one thing - an unhealthy and detrimental habit that has the ability to rapidly spiral out of control and develop into a religious routine that feels impossible to break.
Focus on developing a habit of using your clothes as an indication of weight and listen to your body - a fascinating machine and a 'calorie counter' in its own right that will inform you when it's full, lacking in nutrients and energy and feeling sluggish after being fed the wrong food and drink sources.
• say cheerio to your childhood - happy, positive memories are great, but the unhealthy routines, habits and body hatred that develops throughout our childhood and teenage years aren't.
Take the psychological relationship you once had with food and your body with a pinch of salt. We're all susceptible to the development of unhealthy habits throughout our childhood, but as an adult, we have the freedom, ability and opportunity to create new healthier ones and be a role model for our own children - particularly girls who are most susceptible to developing a negative attitude towards their body and weight. Forget your past and focus on creating a happier, healthier future full of the positive habits, change and freedom that was once controlled by your own parents.

Banana toast recipe

Say goodbye to bread and butter and hello to a brighter breakfast with this delicious alternative to toast…

What you will need:
1 thick slice of granary bread
Half a banana – sliced
2 tsp of tahini
1 tsp of honey
1 tsp of sesame seeds

What to do:
• Toast one side of the granary bread under the grill
• Spread the tahini over the untoasted side and top with sliced banana
• Drizzle with honey and sprinkle the sesame seeds over the top – return to the grill
• Cook until the banana is warm and the sesame seeds start to brown.

The benefits of sesame seeds – bursting with antioxidants and anti-cancer properties, these simple seeds provide a multitude of health benefits such as helping to maintain healthy blood pressure – sesamin has been shown to reduce blood pressure in those suffering from mild hypertension, reduce the risk of osteoporosis – a 25g serving contains 168mg of the bone-building mineral calcium, lower cholesterol levels – sesame seeds are renowned for containing one of the highest levels of phytosterols (plant compound) in nuts and seeds, and can even potentially aid menopausal symptoms as the body has the ability to convert sesamin into an oestrogen-like compound – the menopause results in a decrease in oestrogen levels.

Diet: Why not to be afraid of the term 'diet'

Unrealistic, deprivation and restriction are just a selection of the words many associate with the term diet, but did you know that changing your perception of this four letter word has the ability to transform your psychological approach to weight loss?

Despite the media fueled fear surrounding diets, many fail to acknowledge that regardless of its nature, we all have a diet - be it healthy, unhealthy or specialised. In fact, any living creature that habitually consumes a selection of food and drink is regarded as having a diet, so why do we continue to fill with fear at the very thought of participating in a natural ritual essential to life?

Although diets are often associated with a restrictive food and caloric intake, it is important to understand that this is just one variation - the variation the media, manufacturers and marketing fueled fitness professionals use to religiously bombard 'desperate dieters' with in an attempt to lure them into buying a specific magazine, a specialised food or drink product or an unsustainable diet plan 'essential' for weight loss.

By ignoring the unrealistic and restrictive 'diets' you've learned to fear through others insistence, you will quickly realise that you have the ability and power to transform your diet into a realistic variation that works for you, your goals and your lifestyle, as opposed to subjecting yourself to the deprivation 'diets' have become renowned for. Once this simple skill has been mastered, not only will your psychological perception of a harmless and misunderstood word change, you will also increase the likelihood of weight loss success and sustainability as you realise that the term 'diet' resembles any food and drink eaten on a habitual basis regardless of its intention - not a period of deprivation essential for weight loss.

A diet isn't something to fear nor does it only resemble deprivation and restriction. It is an action essential to life and survival that you have the choice and ability to make as healthy, or as unhealthy as you wish. The second that you begin to fear the word diet and associate it only with weight loss, is the second that you risk jeopardising your chance of creating the one 'diet' essential for sustainable weight loss and a healthy future - the diet that works for you.

Food for thought: Fats

A little food for thought...

'Bad' fats such as the trans and saturated fat found in fried food, cakes and biscuits and cholesterol found in animal fats - all associated with health risks including heart disease and obesity - are often solid at room temperature i.e.gravy, butter and margarine.

'Good' fats such as the monounsaturated and polyunsaturated fat found in vegetable and fish oils and the omega-3 fatty acids found mainly in fish oils and some nut oils - known to lower cholesterol and combat the negative effects of 'bad' fats - are often liquid at room temperature i.e.most oils.

Chocolate dipped nut recipe

Although ‘diets’ may be renowned for their deprivation, it is neither necessary nor realistic to maintain a restrictive food and caloric intake in order to lose excess weight. In fact, you can still enjoy the occasional sweet treat, and reap the results of a successful weight loss programme. If you’re yet to be convinced, why not check out this delicious alternative to a common weight loss weakness – chocolate!

What you will need – to serve 2 at 4 chocolate dipped nuts per serving:
• 15g (1/2 oz) of good quality dark chocolate broken into pieces – opt for a cocoa content of at least 70%
• 25g (1 oz) of mixed shelled nuts – i.e. hazelnuts, walnuts, cashews, almonds, Brazil and macadamia nuts.

What to do:
• Half fill a saucepan with water and allow to simmer
• Place the dark chocolate into a small heat-proof or metal bowl – ideally one that fits the rim of the saucepan without coming into direct contact with the water – and gently melt over the heat, stirring occasionally to prevent the chocolate from sticking and burning
• Add the mixed nuts into the melted chocolate and stir thoroughly until all the nuts are coated in chocolate
• Place the nuts on a baking tray lined with non-stick paper – avoid allowing them to touch in order to prevent them from sticking together as they harden
• Place the tray in the fridge and allow the chocolate to completely harden – the chocolate dipped nuts can be stored in the fridge for up to 10 days
• Enjoy your healthier chocolate alternative!

Is fluid retention contributing to your weight?

Although excess body fat is responsible for long-term obesity, fluid retention – also referred to as oedema or edema – can potentially lead to unwanted weight gain as the body fails to adequately control its water balance. If you can answer ‘yes’ to three or more of the following questions, fluid retention may well be the culprit contributing to your weight:

• Are you prone to allergies?
• When pressed, does your abdomen feel waterlogged and bloated?
• Do you ever suffer from swollen ankles?
• Do you have dry skin or dandruff?
• Are you prone to breast tenderness? The breast tenderness experienced by many post period is the result of water retention
• Do your arms feel puffy as opposed to feeling like fat and/or muscle?
• Are you prone to experiencing sudden weight fluctuations?
• Do your fingers ever swell to the point of making rings difficult to remove?

Despite a food allergy being the most common cause of fluid retention, other factors such as decreased kidney function – swollen ankles after drinking a large amount of fluid is a sure indication of inadequate kidney function – a fat deficiency and an excessive sugar intake can all lead to fluid retention and in effect, weight gain.

If you think that your body may be susceptible to retaining too much water – this has no connection to the amount of fluid you drink on a daily basis and is purely due to your body’s inability to control its water balance – a few basic diet changes – all of which I can assist with – and a trip to see your GP will allow you to establish the root cause responsible for your individual condition.

Fitness & Nutrition: Inspiration

Whether you're 10 stone or 20 stone, making the decision and effort to transform yourself into a fitter, happier and healthier you is truly admirable.

Never allow the insecurities of others stop you from achieving your goals, bettering yourself or most importantly, doing the things that you enjoy. Why? Because you'd be surprised at the lengths many are willing to stoop to in order to hide and disguise their own imperfections. In fact, those who are quick to criticise 'the big girl attempting to run' are often the most insecure and envious of those who have the balls, strength, motivation and determination to change and improve themselves, despite being ridiculed for being 'too big' to exercise.

Your wobbly bits will wobble, you will get a few strange looks (and make some yourself!) and you will finish your workout resembling a sweaty hyperventilating mess, but you'll be one step closer to bettering yourself than your critics will ever be.

Diabetes: How to reduce your risk of developing diabetes

With a staggering 3 million diabetics - 90% diagnosed with type 2 diabetes - currently living in the UK, it should come as no surprise that the number of diagnosed cases is expected to reach an alarming 5 million by 2025 - that's at least 400 new cases each day.

Although a multitude of factors can increase your risk of developing this increasingly common condition, an accumulation of excess weight and a waist measuring 80cm or more instantly places you in the high risk category. Other factors such as:
• your ethnic origin - Chinese, black and South Asian individuals are more likely to develop the condition
• your age - diabetes has a tendency to develop after the age of 40
• your family - you have a one in three chance of developing diabetes if your siblings and parents also have the condition
Can also have a significant impact on whether you are diagnosed as diabetic. So, is it possible to reduce your risk? Absolutely. In fact, something as simple as a few basic lifestyle changes can be enough to lower the likelihood of diagnosis considerably:

• get active - aside from weight management and reducing your risk of developing a multitude of weight related health conditions - including type 2 diabetes - participating in moderate physical exercise for at least 30 minutes 5x a week will aid the control of blood glucose by helping insulin to work more effectively.
• lose weight - losing just 5-10% of your current body weight is enough to benefit health. Not only will weight loss aid the control of blood glucose levels, it will also help to reduce insulin resistance, blood pressure and cholesterol.
• get healthy - a healthy, balanced diet low in saturated fat and high in fibre should be consumed regardless of whether you're at risk of developing diabetes - even diabetics will benefit from maintaining a healthy diet and lifestyle. Try to eat regular meals, monitor portion sizes and feed your body as many nutrients as possible - think fresh fruit and vegetables, whole grain carbohydrates and low fat dairy, and eliminate processed food while keeping fatty and sugary sources to a minimum.

Remember that even if you're diagnosed with diabetes, the condition is perfectly manageable and controllable via exercise and nutrition.

Are plus size models promoting obesity?

They're big, beautiful and ooze body confidence, but are plus size models glamorising obesity?

Although I admire their ability to portray a positive body image and relate to the 'average' woman, I far from agree with the media fueled obsession surrounding the promotion of obesity via plus size models such as Tess Holliday - a 5'5 size 22 American plus size model weighing 260 lbs.

Despite the acceptance of larger manikins and plus size models symbolising a positive change in terms of our perception of body image, promoting models with an accumulation of excess weight and a body mass index that resembles obesity, is unacceptable. In fact, it has the same influential impact as the skeletal runway models who religiously promote an abnormal body weight - they are unrealistic, unnatural and extremely unhealthy.

A size 22 model oozing body confidence and self acceptance may be an inspiration to women, but the underlying concern still remains - being obese or weighing more than your ideal body weight not only poses as a serious risk to health and life expectancy, it also increases your risk of developing a multitude of potentially life threatening weight related health conditions including coronary heart disease, stroke and type 2 diabetes to name but a very few.

Although we should view plus size models with respect and admiration, it should be on a body confidence basis only. Being, or aspiring to be overweight isn't ok. It's a dangerous and abnormal risk that could cost you your health and more importantly, your life. A size 12-14 model may resemble the 'average' woman, but a size 22 plus size model resembles the unhealthiness of obesity - an increasingly common medical condition that can kill you.

Diet & Nutrition: How to re-train your brain

Referred to as neuroplastic, the human brain is capable of changing its structure in order to create and alter new and existing neural pathways - it has the ability to adapt to new experiences, learn new skills and information and create new memories and habits.

Although the habits developed throughout childhood play a key role in our psychological relationship with food, exercise, weight, dietary habits and the way in which we perceive our body and appearance, it is not impossible to re-train the brain in order to develop healthier habits, and create a healthier relationship with ourselves. In fact, studies indicate that the brain has the ability to form a new habit in as little as 18-66 days - a small period of perseverance considering many are convinced that old habits take a lifetime to break! So, just how is one meant to 're-train' their brain?

As a previously larger, image conscious child and teenager obsessed with weight, scales and the effect 'bad' food would have on my body, the following tips have helped considerably in my battle to break bad habits:

• start small - successful, sustainable weight loss and maintenance, healthy dietary habits and a positive body image and perception of food aren't created over night - they require months of hard work, psychological strength, determination and motivation. By starting small and gradually incorporating realistic routines info daily life over a period of time, your brain will quickly adjust and develop new habits. Whether it's eating breakfast every morning, exercising every day or even consuming three regular meals, tacking one bad habit before the next will prove invaluable.
• oust the obsessions - habits can quickly develop into an obsession. Scales, calories and carb counting all resemble one thing - an unhealthy and detrimental habit that has the ability to rapidly spiral out of control and develop into a religious routine that feels impossible to break.
Focus on developing a habit of using your clothes as an indication of weight and listen to your body - a fascinating machine and a 'calorie counter' in its own right that will inform you when it's full, lacking in nutrients and energy and feeling sluggish after being fed the wrong food and drink sources.
• say cheerio to your childhood - happy, positive memories are great, but the unhealthy routines, habits and body hatred that develops throughout our childhood and teenage years aren't.
Take the psychological relationship you once had with food and your body with a pinch of salt. We're all susceptible to the development of unhealthy habits throughout our childhood, but as an adult, we have the freedom, ability and opportunity to create new healthier ones and be a role model for our own children - particularly girls who are most susceptible to developing a negative attitude towards their body and weight. Forget your past and focus on creating a happier, healthier future full of the positive habits, change and freedom that was once controlled by your own parents.

Fad Diets: How to distinguish dangerous dieting from fitness facts

With fad diets growing increasingly popular, an alarming number of dieters are choosing to resort to dangerous and desperate measures in order to lose excess weight, but is there really a short-term fix to a long-term problem?

Although resorting to extreme measures may primarily result in rapid weight loss, the effects are only temporary. From a long-term perspective, desperate dieting can not only lead to additional weight gain, it can also pose a severe risk to health as many are forced to develop a multitude of health concerns as a result of their unhealthy actions.

In order to distinguish dangerous dieting from fitness facts, avoid any ‘quick fixes’ that claim, encourage and/or promote the following:
• Promotes rapid weight loss over a short period of time – particularly more than 2lbs per week
• Encourages you to substitute meals for meal replacements, supplements – including vitamins and minerals – or diet pills
• Promotes the elimination or severe limitation of a whole food group i.e. carbohydrates, dairy or protein etc
• Encourages you to base your ‘diet’ on a single food or food group i.e. fat, protein, soup or eggs etc
• Promotes detoxing of any kind – including juicing!
• Promotes a liquid diet i.e. juicing, water or liquid based meals
• Includes the words miracle, quick fix and/or magic fat burning effects
• Uses additional ‘dieting’ products and supplements as the main focal point – these are often sold as the ‘diet’ itself
• Any ‘diet’ that fails to disclose realistic and relevant facts surrounding the health benefits associated with the diet – basing evidence on a single study is not reliable nor trustworthy
• Any ‘diet’ that focuses on appearance and/or uses a celebrity to front their ‘dieting’ campaign – celebrities are paid to be the face of a multitude of products, diets and exercise DVDs with many failing to have any understanding, professional expertise or first hand experience of the item or campaign they are fronting
• Insists that no lifestyle change, exercise or effort is required
• Promotes the avoidance of certain food combinations
• Promotes bizarre food combinations, regimes or superficial treatments i.e. colonic irrigation, body wraps, a chocolate diet or the consumption of non food related items
• Promotes fasting, skipping meals and extreme and unrealistic exercise regimes
• Recommends the same ‘diet’ for everyone – we all have our own individual circumstances, needs, preferences, illnesses, medication and food allergies and intolerances. A single diet will not suit everyone!

Opting for a fad diet, ‘miracle pill' or bizarre craze can lead to ill health, malnutrition and potential death. Successful, sustainable weight loss is based on a combination of healthy and realistic lifestyle changes, and an increase in physical activity. Never allow your desperation to become a danger.

Obesity: Its impact on health

Despite a recent world health organisation report predicting a rapid increase in obesity – an estimated 36% of UK men and a third of UK women will be obese by 2030 – many continue to neglect the health dangers associated with developing an accumulation of excess body fat, and a BMI of 30 plus.

Aside from being connected to 35,000 UK deaths each year, obesity can also increase the incidence of the following physical, social and physiological problems:

•Sleep problems i.e. obstructive sleep apnoea
•Coronary heart disease, heart failure, irregular heartbeat, stroke and an enlarged heart
•Varicose veins – being overweight places additional pressure on your veins forcing them to work harder in order to send the blood back to your heart
•Lower life expectancy
•Arthritis, joint and lower back pain
•Excessive sweating
•Skin sores
•Asthma – one of the obesity related problems affecting more and more young people
•Gout and immobility
•Liver disease, hernia and gallstones
•Menstrual disorders, infertility, ovarian cysts, pregnancy difficulties’ and stillborn babies
•Some cancers i.e. colorectal, breast and uterine cancer
•High cholesterol and hypertension – high blood pressure
•Type 2 diabetes
•Headaches, dizziness, depression, body image disorder and low self esteem
•Social discrimination
•Cellulite – a condition more likely to occur in areas of poor circulation as a result of inactivity

Although a caloric deficit will prove beneficial in terms of weight loss, emphasis should be placed on improving cardio respiratory fitness via aerobic exercise – any exercise that increases the heart rate and works the cardiovascular system (heart, lungs and blood vessels) in order to burn excess energy, improve the heart and lungs and reduce the health risks associated with obesity.

Positive body image - learn to love yourself

Referred to as a subjective perception – based on taste or opinion as opposed to fact – of one’s self, the term body image refers to a person’s emotional attitude, beliefs and perception towards their own body – be it positive or negative.

As a former anorexic, bulimic and ‘big girl’, a distorted body image and an abnormal perception of my physical body shape, weight and appearance has understandably resulted in the development of a negative body image, but is it really impossible to oust the overwhelming thoughts of self hate in order to portray positivity?
Despite currently maintaining a healthy weight, muscular physique and nutritious diet, I, like many, am guilty of performing the unhealthy body comparisons that are renowned for intensifying thoughts of self doubt. The only difference is, I no longer criticize my body and appearance in the negative manner that once crippled my confidence.

Although I’ll be the first to admit I’m far from happy with every inch of my physique, every scar, wobbly bit, muscle, flaw and imperfection now resemble my story of strength, success, self acceptance and the realisation that I am only human. Yes I have ‘fat’ days, days where I get called ‘too muscular’ and days where I’m convinced those wobbly bits resemble jelly, but the fact that I’m also a fit, healthy and happy young woman who has the choice to change, exercise, eat healthily and enjoy life makes me realise that not only is there so much more to life than what I look like and how others perceive me, but there is more to life than religiously beating myself up and putting myself down.

The journey to self acceptance may not have been an easy one, but my decision to treat my body with the love, care and respect it deserves has transformed my perception of my own physical appearance in a way that I once could only strive for. Do I think that it is impossible to banish a negative body image? No. Because once you conquer your demons on a psychological level, the rest will follow.

Recipes: Fruity Quinoa

Over the next few weeks I will be sharing some of my favourite recipes that are not only nutritious and delicious, but provide additional benefits. Today its all about fruity quinoa.

What you will need:
250ml of almond or rice milk
50g of quinoa
50g of blueberries - or berries of your choice
50g of blackberries - or berries of your choice
1 tbsp of chopped pecans

What to do:
1. Bring the almond or rice milk to the boil and add the quinoa - stir
2. Reduce the heat to low and gently simmer for 10 minutes - or until the majority of the liquid has been absorbed
3. Remove from heat
4. Add the blackberries, blueberries (or berries of your choice) and pecans - stir
5. Spoon into two bowls and serve with natural Greek yogurt

Additional benefits:
Berries - these fibre rich bombs are not only bursting with antioxidants, they also contain low-GI properties that allow blood sugar levels to remain stable. Their naturally sweet taste is also excellent for satisfying a sweet tooth, and ensuring that those energy dense cravings are kept at bay.

Quinoa - containing all 9 essential amino acids, quinoa is referred to as a complete protein with low-GI properties - it won't cause a spike in blood sugar. This versatile grain is also gluten free and vegan friendly, making it an excellent source of protein for vegans struggling to obtain this essential nutrient from their diet.

Top Tips: How to curb cravings

Learning to curb unwanted cravings may not be easy, but it’s not impossible. Here are my top tips for banishing those bothersome binges:

•Drink. Don’t confuse thirst with hunger. Try drinking a glass of water prior to reaching for the sugary snacks and see if the ‘craving’ subsides.

•Be patient. The majority of cravings last an average of 20 minutes. If you’re still ‘starving’ once those 20 minutes have passed, opt for a healthy snack as opposed to a sugary alternative.

•Don’t skip meals. Starving yourself in an attempt to lose excess weight will only intensify the urge to reach for a quick energy boost in the form of a sugary snack. Ensure that your blood sugar and energy levels remain stable by consuming regular snacks and meals throughout the day.

•Assess the situation. Boredom, emotions and habit can all have a psychological influence on the foods that we chose to consume. Take a step back and analyse the situation. Does your body really NEED more food? Or does your craving stem from a psychological source?

•Cut the crap. It is easy to develop an addictive taste for energy dense food and drink sources high in fat and/or sugar - especially if consumed on a daily basis - as our bodies quickly become reliant on the short-term energy boost they provide. A reduction in your dietary fat and sugar intake, and the introduction of healthy and nutritious snacks such as fruit and vegetables, will minimise the risk of developing an unhealthy addiction.

•Fill up on fibre. Renowned for its ability to leave you feeling fuller for longer, ensuring that your dietary fibre intake meets the recommended 18g per day will reduce the risk of overeating.

The Benefits of Blueberries

Renowned for being the granddad of superfoods, the benefits of blueberries are understandably impressive. Here is just a selection of reasons why these fibre-rich bombs have the ability to benefit more than just a healthy diet:

• They’re busting with antioxidants – the highest of all fruits – and include vitamins B6, C and K
• Their antioxidant properties work to neutralise free radicals linked to ageing and the development of diseases such as cardiovascular disease
• They help the promotion of urinary tract health
• Their fibre-rich properties leave you feeling fuller for longer – making them perfect for dieters – and promote a healthy digestive tract
• They are low in calories and fat but high in nutrients
• They can help to boost the immune system
• They’re versatile – you can incorporate them into smoothies, desserts, salads, snacks and even cous cous!
• Their low-GI properties allow blood sugar levels to remain stable
• Their naturally sweet taste has the ability to satisfy a sweet tooth and curb cravings
• Studies indicate that when consumed as part of a low-fat diet, blueberries can aid the reduction of abdominal fat
• Their antioxidant properties have been proven to preserve vision
• They boost brain health and keep memory sharp
• They count as one of your recommended 5 a day

Don’t let the expensive price tag associated with blueberries prevent you from reaping their benefits! Instead, opt for frozen sources which have a tendency to be cheaper, or keep an eye out for special offers and buy in bulk.

Mental Health Awareness Week: Diary of an anti-depressant - citalopram

Diary of an anti-depressant: Day 3

I slept better, still not great, but better than the insomnia I've experienced during the previous nights.

I woke early again - 6.15 - and struggled to fall back to sleep. I couldn't help but lay in bed feeling quite down, not sad, just worried that I don't seem to be able to fully grasp any thoughts or feelings. I'm praying that this is only going to be temporary as I'm adamant that I don't want to feel emotionally numb.

I'm still experiencing rapid bouts of nausea - even as I write this - but once up I felt surprisingly refreshed, yet still fuzzy headed - I'm convinced that this is intensifying my need to sleep. My headache is also yet to shift which is making me feel rather unpleasant and I appear to have developed a constant bloat, but aside from this, I feel well in myself - especially after getting some fresh air!

I'm beginning to feel reassured and excited at the thought of a future without the worries and sadness that once crippled me...

Mental Health Awareness Week: Diary of an anti-depressant - citalopram

Diary of an anti-depressant: Day 2

I woke at 7am after finally drifting off at 3am and felt alert and dare I say it, relatively happy. My head was strangely clear as opposed to the million and one things that usually bombard it, but I still felt very fuzzy headed with a slight headache. I eventually fell back to sleep only to wake a short time later feeling extremely nauseous.

Once up, I struggled to function and felt rather disorientated yet refreshed - a some what strange feeling that I'm baffled by. I find myself enjoying my own company more so than normal, but I feel that this is purely due to the sudden adjustment of not experiencing a low mood and being riddled with worry - the first time in 18 years. That said, I have been in a pleasant mood all day.

Despite being slightly concerned about the impact the disorientation would have on exercise, I smashed my workout - coincidence maybe? I did notice that I felt a lot more tired after exercising, yet still came home feeling refreshed - the fresh air definitely helped! I also enjoyed a conversation with strangers without experiencing overwhelming panic or the urge to stutter, but I still didn't feel 100% confident being in what I would normally find to be an intimidating situation.

Reoccurring nausea and disorientation are still very much a problem, and I also experienced mild hand tremors which disappeared as quickly as they arose. Aside from the odd side effect, I'm feeling positive about the forthcoming weeks...

Mental Health Awareness Week: Diary of an anti-depressant - citalopram

Diminished energy levels, minimal motivation and a mental and physical state that resembles a vacant zombie are just a selection of the unsightly side effects associated with antidepressants, but do these powerful pills really have the ability to transform you into an empty shell?

Although we all react to medication in our own individual way, many continue to suffer in silence through fear of the proclaimed paralysis antidepressants are said to inflict on one's emotions, feelings and personality. So, to mark the start of mental health awareness week (11-17 May), I have decided to share my own personal diary of life on the antidepressant Citalopram, in order to give those struggling with anxiety and depression without medication, an insight into what to expect during the first - and apparently toughest - week of medicated treatment.

Day one: although slightly apprehensive about resorting to 'happy pills' (I hate that term), I focus on the feeling that the potential side effects can't possibly be any worse than how I feel each day - I take the 20mg tablet.
Initial reaction - I felt fine. A little more chilled than normal, but my logical side tells me that this is purely psychological as opposed to the instant impact of the antidepressant.
Roughly 4-5 hours later and I begin to feel very fuzzy headed yet still very much alert - almost spaced out and not myself but in a good way.
The first night proved to be difficult as I felt mentally exhausted but struggled to sleep - possibly because I kept experiencing the overwhelming urge to vomit. This seemed to disappear as quickly as it arose and I eventually drifted off at 3am feeling optimistic about the forthcoming weeks...

I would like to stress that although this week will reveal an insight into my own personal experience, everyone will react to antidepressant medication in their own individual way - some more than others. The aim of sharing such an honest and private experience is to not only raise awareness during an important week, but to encourage others to seek the help they need.