Lifestyle magazines and social media feeds are clogged up with articles and adverts imploring us to take up some joyless diet plan, undergo a punishing daily exercise regime or follow the Prime Minister’s lead in fasting for 36 hours every week.
We’ve been speaking to GymGair, run by husband-and-wife team Russell and Linda Gair, to get some of their top tips on healthy eating. In tandem with running a thriving fitness training and Swedish massage business from their home in East Voe, Scalloway, Russell is a qualified nutritionist.
And the good news, as those who sign up to their recipe programme can attest, is that their prescription for making healthy changes does not include adopting a spartan kitchen larder or cutting out all the foodstuffs that you like.
Their priority is creating accessible recipes to help folk make changes to their diet that they’re liable to stick to by following these three faithful steps:
Planning: “Plan your meals ahead, and shop local! The tatties, meat and dairy options here are fantastic, and we often use these in our cooking. Planning makes sure you have all the right ingredients in your fridge and you are less likely to stray away from your plans.”
Eat more protein: “Aim for higher protein foods such as meat, fish and beans/pulses. They will keep you feeling full for longer.”
Eat a balanced diet: “Don’t eliminate foods unnecessarily from your diet. A full and varied diet will always offer more health benefits than a restricted one. If you eliminate food items, you tend to crave them more. So focus on reducing certain items rather than cutting them out completely, and you will be happier in the long run!”
It will be music to the ears of many seeking out healthier habits to hear that Russell and Linda don't recommend cutting out perennial favourites such as fish and chips. Instead, why not give their tasty oven-baked recipe a try? It is quick and easy to make, and features a mix of macro and micro nutrients to provide a balanced meal.
“We use Shetland fish and tatties, and it makes it taste even better. There’s nothing like fish right out of the sea!”
They recommend using cod or haddock, though other whitefish species can work too, and their panko-crumbed version of the British staple is served with peas, spring onions and lemon wedges.
And don’t just take their word for it – we asked regular Shetland Food & Drink helper Joanne Williams, also a qualified nutritionist, to spell out the health and nutritional benefits of oven-baked fish and chips in more detail.
Joanne says incorporating this version of the dish into your regular diet “provides a tasty yet health-conscious alternative to the traditional deep-fried version” and allows you to “make a conscious choice for your well-being without sacrificing the satisfaction of a delicious and wholesome meal.
Nutritional highlights:
Lean protein: “Oven-baked cod or haddock offers a significant protein boost without the execss fat associated with deep drying. Protein is essential for muscle development, repair, and overall body function.”
Heart-healthy omega-3 fatty acids: “Cod and haddock are rich in omega-3, particularly EPA and DHA. They contribute to cardiovascular health, reducing the risk of heart disease and promoting optimal brain function.”
Vitamins and minerals: “Baked fish provides an abundance of essential vitamins and minerals. Vitamin B12 is crucial for nerve function, vitamin D aids in calcium absorption and selenium acts as a powerful antioxidant.”
Low-calorie alternative: “This offers a lower calorie count compared to the traditional deep-fried version. This makes it a favourable option for those looking to manage their weight while still enjoying a satisfying meal.”
Health benefits:
Reduced saturated fat: “By option for oven-baked rather than deep-fried, you significantly reduce the intake of saturated fats. This supports heart health and helps maintain healthy cholesterol levels.”
Better blood sugar control: “The baking process retains more of the natural flavours and nutrients in the fish, providing a meal that is more satiating and potentially aiding in better blood sugar control.”
Improved digestive health: “Baking preserves the fibre content in the potatoes, offering a good dose of dietary fibre. Fibre promotes digestive health, aids in weight management, and helps prevent constipation.”
Versatility in seasoning: “Oven-baking allows for creative seasoning options that don’t compromise health. Consider using herbs, spices and citrus for added flavour without relying on excess salt or heavy batters.”
And fish and chips is just one of many examples of “how you can eat healthily without having to forego a tasty, varied diet”, Russell and Linda point out. A few tweaks and adjustments can make lots of your favourite meals a little healthier without losing the culinary enjoyment.
“We have a katsu curry recipe, which is half the calorie content that you find in restaurants and is a great hit with our clients. We also have many vegetarian recipes including a lovely mushroom risotto which is delicious and very filling.”
