The sour taste of sweet….. In recent years, refined sugar has been

given more attention as part of the

average diet. Do you regularly look at

food labels to check the detailed

ingredients? Sugar makes an excellent

preservative, so it can now be found in

almost all processed foods, but it isn’t

often labelled obviously. The individual

units always end in ‘-ose’, such as

glucose, maltose, fructose. These are

the super short chain carbohydrates that

become easy energy for the body. But

they might be labelled with the ‘group

name’, in this case, monosaccharides.

Sometimes they will be labelled as the

over all product, such as corn syrup. It

can quickly get confusing!

Refined sugars, these easy energy little

carbohydrates, they are rapidly

absorbed by the digestive system for use

in the body. Our evolution into a time of

plenty doesn’t mean that our basic

physiological processes have caught up

with our advancements, and this can

cause a number of issues. The body

wants easy energy. Maximum energy in

for minimum energy out is how our

ancestors lived, and this created a neural

reward system that still gratifies those of

us going out and ‘hunting down’ a bag of

sweets. The brain physically has very

little storage space for energy reserves,

so it relies on the body storing it up, and

this has created a reward pathway;

release of a pleasurable

neurotransmitter to make the body feel

good. Lots of sugar, stronger feeling.

This reward pathway significantly

overlaps that of substance abuse!

Not all sweet tastes are equal, there are

a lot of less refined sweeteners; meaning

their carbohydrate chains are longer, so

the body takes longer to release the

energy, and it won’t have such a

powerful physiological impact.

Yaffle Café & Books upstairs! 11–5 Mon–Sat (Thur eve meal nights)

Nibbler Newsletter of Sound Bites Derby’s independent wholefood grocery & info space ( see map on back page ) A not-for-profit workers’ co-operative

Remember...

Home Delivery Available, inc Veg Boxes &

Bulk Discounts! www.soundbitesderby.org.uk

Issue 51Issue 51Issue 51Issue 51 JanJanJanJan----March 16March 16March 16March 16

the

Naturally sweet foods such as fruit are the

best way to indulge as fruit contains lots of

fibre which slows the digestion of fructose

down, and of course all the micronutrients

which the body needs. Digesting really

processed foods actually requires

micronutrients from the body. Eating a

processed diet will actually deplete the body!

It is super important that your blood glucose

level remains stable, so when you eat a sugary

snack, the body releases insulin to stop the

body burning fat and to pull the excess

glucose from the blood, to store as fat. Eating

a lot of sugar will not only create fat, but also

stop you burning that fat. Double edged

sword! Insulin spikes also cause hunger, so

guess what, you’re going to be eating again.

Keep doing this, and you can damage the

bodies ability to produce insulin, this is how

diabetes (type 2) is caused.

Refined sugars also impair the immune

system, promote bacterial activity in the

mouth, increase blood pressure, lead to

weight gain which can cause joint and heart

problems, decreases the ‘human growth

hormone’ which slows the effects of aging,

and promotes tissue inflammation to name a

few!! We live in an incredible time where we

are fortunate to choose what we want to eat,

when, and how much of it, so it is over to you

to make those choices, but knowing the

consequences of that for the one body we

have is the most important thing I can think

of…. Be good to yourself.

Organic Veg

We’ve had a really mild winter so far, seeing a lot of early crop

growth and unfortunate wastage. Brussel sprouts were at their best

in November, a while before they were wanted for Christmas

Dinner! The severe water-logging of some areas is also causing

rotting for some root veggies and many top soil crops such as

brassicas. We will be moving into the ‘hungry gap’ of the year

shortly, but for now, availability of great greens is still looking

good—sprouting

broccoli has even made

an appearance!!

Fingers crossed for

better growing weather.

What’s...............New?

On the Shelves

Interesting changes are always afoot in our store, here are a few to

sink your teeth into!

• We are replacing Tyrells crisps slowly with Ten Acre du to ethical

issues of animal rights violation. Whereas, Ten Acre are an

entirely vegan company, and the flavours are pretty exciting!

• Living Naturally Soap Nut products. We’ve stocked solid

shampoo bars for a while, but we’ve now got their whole range

of scents, plus a number of other bath and body care products.

• Biona mild coconut oil—designed to be odourless for cooking

• Organic wholemeal lasagne sheets

• Instant red miso with tofu and ginger, going well so far!

• Buko organic coconut water now in small cartons. Money from

these directly go to preventing deforestation—amazing.

• Fresh succulent dates have returned after a few years away!

• Organic teriyaki sauce, so much more flavourful that plain soya

• Adding to the popular Kingfisher range, we now have the fennel

flavour with fluoride in stock

• For that sweet tooth, a few new things. Ombar have released a

soft centre styled raw chocolate bar, in two flavours. Kingdom is

a young UK based chocolate maker, try out their cherry filled

bars, and new as of this year to try, the ultra exclusive DeRit

Nutella like spread—organic, fair trade, and excellent palm oil

credentials.

Rooms for Hire and Therapies

Upstairs - Yaffle Cafe Bookshop For most of the week the first floor is taken over by the marvellous

Yaffle Café. See insert. Yaffle also put on private dinner parties!

The room is also available for hire while the café is not open, for

meetings, workshops, exhibitions, and therapists, standard hire rate

£6.50/hr. Some evenings and Sundays may be possible by

arrangement. See Sound Bites’ website or contact the shop. We also

have a meeting room for hire on the second floor which is available

during the week, also £6.50/hr, or for long-term rent as an office.

What's New in Ethical Consumer?

Check out the magazine rack at the back of Sound Bites! Ethical Consumer is one of the regular publications stocked, and always full of useful info to help you choose when making a purchase. The Jan/Feb issue is a clothing special, including reports on jeans, outdoor jackets, and the main high street retailers. Of course there's always the option to repair, buy less or second-hand, or just clothes-swap! The March/April issue will be about cameras and televisions, plus digital and cable TV. Each report looks at the biggest players in the sector, plus some widely available more ethical alternatives, and ranks the companies on their ethics. This includes issues relating to the environment, animals, people and politics, such as pollution, animal testing, workers' rights and likely tax avoidance. Another piece of work currently underway by Ethical Consumer is the rating of over 100 companies on their use of palm oil. Palm oil is an ingredient in many processed foods as well as home and bodycare products, but is linked to massive deforestation and associated habitats, climate change and human rights issues. See their recent report at www.ethicalconsumer.org/ethicalreports/palmoilreport.aspx, and watch this space for details of the new ratings due out in the Spring…

Be an

‘How Bad are Bananas?- the carbon footprint of everything’ By

Mike Berners-Lee

I wanted to review this book to recommend it to those interested in climate change and because it is available from the social change library at Yaffle Cafe where you can borrow books for free! The book’s premise is that carbon emissions and other greenhouse gases are causing the earth to heat up, the ice caps to melt, & cause unpredictable climate around the world. Berners-Lee helps the reader to visualise by setting out the total world emissions of carbon and other greenhouse gases, & apportioning a ‘developed’ country’s piece of the pie e.g the UK. Each citizen is then apportioned a slice of the piece of the pie; that he calls the 10 tonne lifestyle. It sounds complicated but it isn’t...he explains it in a fun way. He says “Ten tonnes...is a modest aspiration target that most people could meet with enough effort. In the UK....adopting a 10 tonne lifestyle would mean reducing your emissions to about one-third below average.” In the long term he suggests we need to adopt a 3 tonne lifestyle.

Each chapter shows you things that are within a range of emissions e.g ’10 kilos to 100 kilos’, which really helps to get things in perspective. As a matter of interest, one of the least carbon emitting things is sending one text message (0.014g CO2e per message), & one of the most carbon emitting is running a public heated indoor swimming pool with spa, in a small town(400 tonnes of CO2e per year). (This is apart from such things as running the world cup, or having a war!). But he makes the point that it depends what type of mobile phone you use & therefore how much energy your phone consumes. Where swimming is concerned, he points out that this is a form of exercise with high carbon emissions.

A key point made throughout the book is that we should be looking at every aspect of the impact an activity or product has. He does this thoroughly, by thinking through all stages of production, transportation, end use, lifespan etc.He is not making a case for banning all high carbon activities, but to be aware of which activities cause the most emissions. Cutting down personally where we can,

based on being well informed & having a target amount, can really focus the mind. If you are a bit of a climate change nerd like me, you will love this book. So How Bad are Bananas? 80g CO2e which is not bad at all!

Book review by Ali Clark

An Introduction to Mindful

Eating

It's that special time of year again when I

have to steel myself in preparation for the

excessive use of the word 'diet'. As many

of us now know, diets are largely

unsuccessful and most people that start

them in the new year break them within

the month. So why are we still doing the

same thing every January, if we know it's

not going to work?

Maybe the reason people are failing to

make dietary changes stick is because

they are looking at food consumption in

the wrong way. Rather than fixating too

much on the word diet and preconceived

ideas about what this should entail,

there's an increasingly popular approach

to eating and lifestyles in general. For the

vast majority of us, what we choose to

eat in a moment is tied up with our

emotions and habitual patterns of

behaviour: - an area that a lot of us often

underestimate the significance of.

This is where Mindful Eating comes into

play. Mindful Eating (also known as

Intuitive Eating) is a concept deeply

rooted in Buddhist tradition that aims to

reconnect us with the full experience of

eating. On a basic level, it's about

consciously directing your attention to

eating on a moment-by-moment basis

rather than eating on auto pilot without

really considering what you are

consuming. Using the Mindful Eating

approach, we should be using all of our

senses in order to choose food that is both

satisfying and nourishing to our body. A

lot of us juggle eating with doing

seemingly more important activities and

whilst practically speaking this is

sometimes unavoidable, it does mean that

that we overlook the fact that the act of

eating is a unique experience within itself. By

paying closer attention to your eating habits in a

meaningful way, you may find that you are

naturally making better decisions.

The book that I read cited the example of an

apple. Rather than just wolfing it down in around

four bites, (which a lot of us are probably guilty

of at some point!), chew slower and appreciate

the actual sensory experience of chewing and

tasting. Spend extra time looking at your food,

appreciating how it smells before you put it in

your mouth and how the texture changes as you

chew it. By eating mindfully more, you may well

find that your food preferences change and that

you become more attuned to how different foods

affect your body. This is a particularly useful tool

in a time where more of us are becoming aware

of food allergies and intolerances. In my recent

experiences of putting this into practice, I've

come to recognise that the cake I've been eating

really quickly as 'comfort' is actually far too

sweet for my palette and nowhere near as

satisfying as I once convinced myself it was!

But Mindful Eating is a lot more complex than

just the physical food itself; it's about considering

the wider food production issues. Even in the

instance of the humble apple, a lot of time and

dedication has been needed in order for it to grow

and the conditions of its growth can have an

impact on the environment. When you're eating

mindfully, you allow yourself to become more

conscious of the interconnectedness between

societal issues and the seemingly small choice of

our food. This is an aspect of Mindful Eating that

a lot more of us are instinctively turning to,

which is why food concerns such as Organic,

Fairtrade, and Veganism are becoming ever more

popular.

So slow down, savour the moment and enjoy

the cake (as long as you eat it mindfully!).

Thank you for your generosity in the

last collection. A total of £51.91 £51.91 £51.91 £51.91 was collected for Derby Derby Derby Derby

Creative CarersCreative CarersCreative CarersCreative Carers. This is a local social enterprise designed

to allow respite time for carers, a chance to engage

with other carers as a support network, and skill sharing

to bring fun and variety to their lives. The new

collection will be for Brinsley Animal Rescue.

Remember: Catering Available!

Collection tins by tills

Banana Curry

Ingredients:

3 Apples of choice

4 Bananas

1 tsp olive oil

1 medium onion

2tbs curry powder

3 tbsp Raisins (optional)

1 tbsp Parsley

400 ml Coconut Milk

¼ tsp Paprika

2 tbsp water

Salt and pepper to taste

Heat the oil gently in a pan with the onion,

curry powder, parsley and paprika for

5minutes.

Remove the seeds and core of the apples but

leave the skin as this softens. Chop the apple

into small pieces and add to the pan with

2tbsp of water.

If you would like to add raisins this is the

time to add them

Gently stew the apples for around 5 minutes

stirring until the apple softens and starts to

break down.

Then chop the banana in slices

(approximately 5mm) add to the pan with

the coconut milk salt and pepper cover and

leave for 10minuets Stirring occasionally.

Have it with wholegrain rice, a slice of lovely

wholemeal toast or with a nice salad for a

lunch. This recipe is good cold and taste

even better the next day!!

Winter Coleslaw Ingredients: 2 med carrots, peeled 1 bulb fennel 250g mooli (or 3-4 radishes) 1 medium beetroot, peeled 1 small celeriac, peeled 1 medium red or white cab-bage 1 sml red & 1 sml white onion Grate all ingredients into a bowl (except cabbage, which can be finely chopped). Dress with vegan mayon-naise (we recommend the organic Plamil plain mayo the most!!), lemon juice, and de-pending on how flavour-some you like your ‘slaw, maybe experiment using wholegrain mustard, caraway seeds, maybe for a kick try throwing in some chili flakes? This can be a really good way of hitting your 5 a day while incorporating a range of veggies, can use up some of those winter staples avail-able, and is packed with fibre and goodness.

Sound Bites, Sound Bites, Sound Bites, Sound Bites, 11 Morledge DE1 2AW11 Morledge DE1 2AW11 Morledge DE1 2AW11 Morledge DE1 2AW

Open MonOpen MonOpen MonOpen Mon----Sat 9.30Sat 9.30Sat 9.30Sat 9.30----6 (Thu til 6.30pm)6 (Thu til 6.30pm)6 (Thu til 6.30pm)6 (Thu til 6.30pm)

Getting to us: Derby bus station is only 200m away. There are cycle racks outside the shop,

and disabled parking (other car parks nearby). We also deliver: by bike for people with mobility difficulties, or by van to anyone

else in and around Derby (including Belper and Ilkeston). See our online shop,

or email home@soundbitesderby.org.uk

- or call 01332 29136901332 29136901332 29136901332 291369

wwwwwwwwwwww....ssssoooouuuunnnnddddbbbbiiiitttteeeessssddddeeeerrrrbbbbyyyy....oooorrrrgggg....uuuukkkk

Green Man with a VanGreen Man with a VanGreen Man with a VanGreen Man with a Van Sound Bites’ driver Chris is

available for jobs needing a van/

driver - please call 07905 346271.

SUSTAINABLE FIREWOODSUSTAINABLE FIREWOODSUSTAINABLE FIREWOODSUSTAINABLE FIREWOOD

Firewood for sale, from sustainably

managed woodland. Free local

delivery - ring Nathan on:

07580075801

The Fig The Fig The Fig The Fig ---- Eagle Centre Market Eagle Centre Market Eagle Centre Market Eagle Centre Market

A fab little stall (number 22)

providing all manner or natural

remedies and solutions to your

herbal health needs. Don’t

forget to stop by and support

other local small businesses!

Belper Heritage, Hills and

Breakfast!

Beaurepaire-Belper town’s name is

thought to mean “beautiful retreat”.

Belper, being the place of my

lovely home and new BnB .Come

for a stay in my cosy mini Bed and

Breakfast which is on the route of

the Derwent Valley Heritage Way

long distance walk, and near to the

High Peak Trail and the Midshires

Way. Can be found and booked on

Air BnB, and all five star reviews

so far!

Derby Counselling CentreDerby Counselling CentreDerby Counselling CentreDerby Counselling Centre We have been operating in Derby

since 1981, offering affordable

counselling in a stress-free

environment close to the city

centre. See Tim @ Soundbites for

details.

Sound Bites were delighted to once again have a stall at the annual Compassionate Derby event, a lovely ethical living fair that brings together people who care for ani-mals, people and planet. We have-n't missed one event since it started back in 2011 and it's a highlight in our calendar! This was year was even more excit-ing for us because our Kirby had a key role - getting hold of lots of tasty vegan goodies for the free samples table! (What would a ve-gan festival be without lots of free food right?). Compassionate Derby 2015 was undoubtedly the best year yet with over 1,000 people through the door. Completed feed-back forms show an even spread of people who were veggie, vegan and meat-eater, which hopefully means lots of people were encour-aged to take steps towards an ethi-cal plant-based diet. We certainly had lots of positive conversations and it was great to see so many people attending the Food for a Future programme of vegan cook-ery demos as well, a particular highlight being pulled 'pork' made out of jackfruit. What an exciting world we live in!

It was also nice to see old friends such as the great folk at Veggies Catering Campaign (if you liked their award-winning burgers then we sell their mix in store *end little sales plug*) .Pat on the back all round for a good day's outreach and see you at the 2016 event! You can check the website or facebook page later in the year to see the confirmed date for the next event. compassionatederby.com facebook.com/CompassionateDerby

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