Eat and move with Derval O’Rourke: Celebrating with a birthday pasta and chocolate fondant cake
This week I’m chatting about fad diets. Recipe wise, I’m celebrating with my birthday pasta and a chocolate fondant cake.
This time of the year we are flooded with messaging about getting bikini body ready for the summer. We get bombarded with fad diets, detox products and exercise regimes that promise us a happy ever after body.
It’s difficult not to get sucked in because everywhere we look there is ‘evidence’ to back up the false belief that we will be happier if we lose those elusive few pounds. What I always try to remind people of at this time of year is that health goals should be for the long-term and life not just the summer season.
Trust me, while going on a crash diet may ‘transform’ your body in the short term, they don’t work long term, they are not a cure for low self-esteem or poor body image. They can actually end up making things worse and lead you down the path of disordered eating.
Five ways tospot a fad diet:
1. Zero scientific evidence to support claims.
2. Celebrity endorsements that make little sense. Apparently, Kim Kardashian is promoting lollipops to lose weight! Seriously?
3. Anecdotal evidence. People’s experience is valid to a certain point but evidence is far more powerful.
4. Strict food rules like cutting out certain food groups.
5. Words like detoxify, purify, cleanse and miracle.
Four ways to stay focused on your own health goals:
1. Fad diets don’t work, not long term anyway. The weight you lose is likely to be water weight, and probably some muscle mass too with little effect on body fat. And as soon as you stop or slip up, you’ll put all the weight right back on, and then some. That’s how the market makes its money. Keeping this in mind is helpful to avoid fads.
2. Many advocate cutting out whole food groups (eg, paleo/ketogenic/clean-eating) which can lead to nutritional deficiencies while others severely reduce energy intake (eg, 5:2 diet /meal replacement shakes/ juice detox) which can cause dehydration, nausea, lethargy, headaches and dizziness. Cutting out food groups and being highly restrictive is not a long-term solution. Stay focused on balance.
3. Dieting is a risk factor for developing an eating disorder and yo-yo dieting affects body image, self-esteem and contributes to issues such as depression and anxiety.
They can also be socially isolating. If you are following strict food rules or only eating at certain times this can make going for dinner with friends or eating lunch with work colleagues a lot more difficult and may lead to you feeling alienated and alone. Food as a social experience is hugely important, embrace it.
4. They don’t teach us how to eat well for life — None of the juice cleanses or detox teas show you how to eat well when you’re busy and stressed, they don’t help you figure out how to eat well when you’re on the road, or at a restaurant, or visiting the in-laws.
This is a major problem in my opinion because it keeps people trapped in the yo-yo diet cycle instead of educating them and empowering them to take control of their health and wellbeing. Being educated on the best approach to food is a way better long-term option.
When it comes to nutrition there is no one-size-fits-all approach. As the sunny summer months approach I’m planning on focusing on the following areas:
- Eating three balanced meals a day and 2-3 snacks
- Eat the rainbow (more colours = more nutrients)
- Don’t deprive yourself, enjoy treats in moderation
- Drink lots of fluids
- Eat relevant portion sizes for your goals
- Aim for ½ plate of vegetables, ¼ of carbohydrates and ¼ protein at mealtimes
- Move more! Incorporate into your daily life
I believe this approach results in a much healthier and more enjoyable relationship with food and promotes better health outcomes in the long run, so let’s ditch the fad diets this summer and aim to give our bodies the nourishment they deserve.
We are here for life not just the summer.
Fitspiration:@karlhenrypt
I recently recorded Karls new health podcast with him. I always enjoy his sensible approach to health. He’s been in the industry a long time and his messaging has been consistent for years.
Trish Deseine Chocolate Fondant Cake
People assume because I love cooking that I love baking but honestly, I’m bad at following exact methods and I like to improvise which makes it a bad pastime for me.
This cake is for all my fellow non-bakers and rule breakers. It is incredibly simple and not very demanding.
This can become your go-to baking recipe. This is also my birthday cake as I celebrate my birthday this week.
Serves: 6-8
Prep time: 15 minutes
Cook time: 25 minutes
200g good quality dark chocolate (70% cocoa is ideal), chopped
200g unsalted butter, chopped
175g sugar
5 medium eggs
1 level tbsp ground almonds
10 raspberries
Preheat the oven to 180 degrees. You will need a round 22cm silicone pan.
Melt the chocolate and butter in a large bowl over a pan of simmering water. Set this aside for a few minutes.
Add the sugar and stir thoroughly.
Add the eggs one at a time, mixing well after each addition, be careful not to beat too much air into the mix. Fold in the almond flour.
Put the batter in the silicon pan and bake for around 22 minutes. The cake will be wobbly in the middle. Remove from the oven. Leave the cake to cool completely before turning it out.
Cut the cake into slices and serve.
My Birthday Pasta
This recipe is one of my favourite comfort foods and my go-to for dinner when I want something a little bit indulgent.
It’s got cream, cheese, pasta — seriously what is not to love for an indulgent pasta dinner?
Serves: 2
1 tbsp extra virgin olive oil
1 onion, finely chopped
4 tbsp crushed nuts, I like pistachios, and cashews will work well too
Half red chilli , finely chopped
180ml cream
100g pasta
2 tbsp parmesan
Handful of fresh herbs, 2 tbsp seeds
salt and pepper
Heat the olive oil in a large pan over a medium heat.
Add the onion and cook for 5 minutes. Add the pistachios and chilli, cook for 5 minutes.
Stir in the cream, reduce the heat and simmer on low for 5 minutes. Cook the pasta according to the packet instructions. Drain the pasta and tip it into the pan with the cream sauce.
Add the parmesan, herbs and seeds and stir through the pasta. Season to taste and divide the pasta between warmed serving bowls.
