they contain. For an inflammatory skin
condition, many people see an improvement
when reducing dairy. Anything that puts
an extra strain on your immune system can
encourage inflammation. The best way to find
out if dairy is a problem for you is to replace
dairy for 4 weeks and monitor your symptoms.
If you notice an improvement, which worsens
as you reintroduce dairy products, you will
know the answer. BGQ
Since I started avoiding
dairy I miss my hot chocolate
treat. What are the alternatives?
A Fear not, you can still enjoy a yummy hot
chocolate treat that is natural, dairy free and
has some major health benefits! Heat a mug
of unsweetened nut or coconut milk, stir in
a small handful of dark chocolate chips (min
70% cocoa solids) and top with whipped
coconut cream (you’ll find this in a tin).
Sprinkle with some raw cocoa powder and if
you need to sweeten add an unrefined sugar to
taste. Simples! JHSQ
I’m confused about salad
dressings – is olive oil bad for
me?
A The answer to this lies in what you use your
oils for. We have all heard the benefits of a
Mediterranean diet and olive oil plays a big
part in that. It’s only when oils are exposed to
heavy processing or heat that they become bad
for us. All fats are composed of interconnected
hydrogen, carbon and oxygen atoms which
form double or single bonds, known as
saturated or unsaturated fats. Saturated fats
tend to be solid at room temperature; this is
because bonds are tightly packed together
making them more stable – this is why it is
better to cook with butter or coconut oil. The
bonds in unsaturated fats are looser and are
liquid at room temperature, making them less
stable. Using heat on these oils can lead to
oxidation and free radical damage, which may
have an inflammatory effect on the body. Olive
oil is fine to use in slow cooking like roasting
vegetables, but only use cold extra-virgin olive
oil for dressings, as the refining process makes
it even more delicate. BGQ
I am recovering from an
eating disorder, but I lose my
confidence, what do you suggest?
A If you feel like you focus too intensely on
restricting your diet, stop and think about the
repercussions, because the further you go the
harder it is to heal. There is one relationship
that you will always have full control over and
that’s with your food, so make it a positive
one. No matter what shape your body is, stand
proud and let people around you love you for
who you are and not what you imagine you
should be. LRQ
Are there any low-carb bread
alternatives for my lunchtime
sandwiches out there?
A Many store-bought loaves can be high in
sugars and carb heavy. For a more natural
alternative, why not try cloud bread which, as
you would imagine from it’s name, has a super
light texture and is gluten-free, flour-free, nut-
free and sugar-free (can be adapted to be dairyfree too). It’s so versatile, you can use it as a
bread replacement, pizza base, wrap or dessert.
Whip up a double batch and freeze between
layers of baking paper to use later on. Add
flavour by incorporating herbs, garlic or seeds
into the mix. JHSQ
I find it so hard to eat
the healthy option when
I go out to a restaurant.
A I think it’s helpful to remember that when
eating out, you don’t have to feel pressured
into eating something you don’t want to, as
you can always ask the waiter/waitress for
an alternative. Fish is always a great option,
grilled or cooked without it swimming in too
much oil. Having this with a side salad or some
steamed vegetables is truly delicious. LRJODIE HORTON-STANLEY, CO-
FOUNDER EAT CLEAN PLAN
Jodie teaches Zumba classes and supports
people to take charge of their own health. As
a sufferer from an underactive thyroid, she
discovered that eating a specially developed diet
that was naturally gluten free, combined with
exercise, sleep and wellbeing got her back on
track to a fulfilled and healthy life.
http://www.eatcleanplan.comLISA ROUKIN, CHEF, TEACHER
AND WRITER
Lisa, author of My Relationship with Food, has as
her main focus the desire to develop gluten- and
wheat-free recipes. She runs her own private
cookery lessons and demonstrations. She has
cooked live on BBC Radio, and was a finalist
on Gordon Ramsay’s The F Word. She is also
a blogger for the Huffington Post and provides
gluten-free recipes to Ocado.
http://www.myrelationshipwithfood.comBECKY GRAHAM
Becky is a nutritional therapist based at the
renowned Institute for Optimum Nutrition in
Richmond, London. As well as working with
clients on an individual basis, Becky works with
large companies to support health and well-
being initiatives.
http://www.healthyhedonist.co.ukOUR EXPERTS