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thenutritionguru

A little taster from my book. Did you know that ...

Jan 26

Open

A little taster from my book. Did you know that approximately 50% of teenagers will have one or more nutrient deficiencies? Our bodies are extraordinary, they send us red flags as signs and symptoms of deficiencies. Use this easy checklist to identify if you have any deficiencies.

Due to the growth and development of teenagers deficiencies are prevalent. Studies show that 50% of teenage girls will have some level of iron deficiency and 75% of teens may have a magnesium deficiency. As you can see low levels of magnesium can present as;

1️⃣Irritability/anxiety

2️⃣Sleep difficulties

3️⃣Lethargy

4️⃣Loss of appetite

5️⃣Eye twitches

6️⃣Muscle cramps

Good news! All these issues can be rectified through improved dietary adjustments.

There’s 45 chapters in my book on everything you and your teens/students need to know to understand how to feel great and thrive every day.

Book available on my website - link in bio.

#FoodForLife #Nutrition #LifestyleMedicine #DeficiencySymptoms #TheTeenagersHealthAndWellnessGuide #TheDefinitiveHealthGuide #AllYouNeedToKnowToStayHealthyAndThrive #magnesiumdeficiency #deficiencysymptoms #understandyourbody #optimisewellness #optimumvitality #adolescenthealth #childrenshealth #anxiety #irritability

thenutritionguru

I thought I’d share the chapter titles with ...

Jan 24

Open

I thought I’d share the chapter titles with you.

#theteenagehealthandwellnessguide

thenutritionguru

As you may know I developed a schools education ...

Jan 24

Open

As you may know I developed a schools education programme - “Food for Life” 12 years ago. I work with many schools nationwide hosting nutrition, health and wellbeing workshops for senior school students.

I travel so much with work normally but lockdown afforded me time to consolidate all my talks into one easy to use self help manual. I’m thrilled to share with you my new book. It really is the definitive guide to everything your teen, uni student and parents need to know to have a happy healthy relationship with both your body and food, and an understanding of how and what you eat impacts every aspect of how you feel every day.

I’ve taken the latest scientific information and presented it in really easy to use, practical bite size tips for all ages including adults.

Gain insight into;

· Signs and symptoms of nutrient deficiencies

· Mental health and nutrition

· Skin health and nutrition

· Plant based diets

· What is a balanced diet for you?

· How to achieve a healthy weight for life

· Gain weight and bulk up healthily

· Boundless energy and vitality

· Diets – why they don’t work

· Protein shakes – do we need them?

· How to improve your sleep

· Reducing anxiety with diet and lifestyle

· Alcohol and how it affects you

· All about juicing

· Caffeine and energy drinks

· Disordered eating

· Lifestyle factors for optimum wellbeing

With menu plans, a simple recipe section and self care checklists.

Its available now! Pre order the book on my website - link in the bio or download the ebook on Apple Books and Kindle Fire only (colour version only). I really hope you and your family enjoy it.

I will be donating 15% of the proceeds to Fareshare.org.uk - a fantastic charity fighting hunger and food waste.

#nutritionist #foodforlife #teenagehealthmatters #studenthealth #optimumwellbeing #optimumhealth #pshe #mentalhealthmatters #eatingdisorders #caffeine #alcohol #juicing #adolscenthealth #skinhealth #plantbaseddiets #deficiencies #relationshipwithfood #proteinshakes #optimumwellbeing

thenutritionguru

What a beauty - evening salad curtesy of ...

Jan 21

Open

What a beauty - evening salad curtesy of @abelandcole. Such a joy to get their delivery of their freshest organic fruit and veg every week. This will be so crunchy and delicious with my flax,apple cider vinegar and mustard dressing.

5 tbsp flaxseed oil
1 small clove garlic (crushed)
0.5 tsp mustard
3 tbsp apple cider vinegar
0.5 tsp honey

And mix

#realfood #freshfruitandveg

thenutritionguru

I have the best job in the world helping people ...

Jan 20

Open

I have the best job in the world helping people feel great, often better than they ever imagined. I just got these from a client, what a lovely surprise ☺️😊.

#clinicalnutritionist #healthandwellnesscoach #motivationalhealthspeaker

thenutritionguru

I thought I’d share with you some of the things ...

Jan 19

Open

I thought I’d share with you some of the things I do to add colour in our diet, feed the microbiome and add beans and pulses to meals to enjoy their benefits.

A couple of times a week I tray bake roasted veg with lots of garlic, onions, herbs, fresh chilli - whatever I have available. These I add to salads, brown rice, quinoa, sauces or pop into soups.

I make a weekly bone broth adding apple cider vinegar, onions, garlic, fresh herbs, root veg and bring to the boil and simmer for 12-24 hours. I leave mine in the warming drawer on high overnight. This is a great source of collagen, L glutamine for the gut and L lysine - anti viral. This I enjoy as a snack by itself or add to soups, sauces, gravies.

I enjoy fermented foods every day whether that’s kefir, kombucha, kimchi, miso soup etc. We know now that these fermented foods help keep out gut flora happy affecting our mood, immunity, metabolism and much more.

Legumes and pulses are powerhouses of fibre , protein and the darker the colour of any foods we eat are a potent dose of polyphenols - anti-aging! Here Ive added a tin of drained black beans to meatballs. They keep you feeling full up for ages and help improve gut transit too.

Happy Tuesday!

#eatarainbow🌈 #bone broth #polyphenols #microbiome #legumes #pulses #easyfood #homecooking #eatwell #fermentedfoods #microbiome #nutrionist #livewell #moodfood #mediterraneandiet

thenutritionguru

If anyone’s feeling all out of kilter or the ...

Jan 14

Open

If anyone’s feeling all out of kilter or the kids need some direction without you nagging, download one of my free resources - Daily Check List on my resources page. This is just one of the resources from my new book which is coming out hopefully next week 😊🙏.

Print it off and tick ✅ off the activities each day. These daily simple actions can make us feel much better.

And just take one day at a time ...

#selfcare #healthfulhabits #optimumwellbeing #breathing #hydration #bekindtoyourself #healthandwellbeing

thenutritionguru

I have sold hundreds of these over the last few ...

Jan 14

Open

I have sold hundreds of these over the last few years. I sell out as soon as I get a delivery nearly always from word of mouth recommendations. I’ve had to wait for a while to get my new stock in, but I’m delighted I now have some more available for you and can fulfil my back orders.

I mentioned in my post at the weekend about Seasonal Affective Disorder - SAD 😔 which many people suffer from which is from a lack of sunlight in the winter. This is the only mask that offers a daily light setting recommended for SAD to help improve mood, help you sleep better, energy and curb carb cravings that are indicative of SAD syndrome - with the added benefit of skin rejuvenation at the same time. What’s not to LOVE!

Backed up by real science, NASA no less with many studies to support its efficacy. DM me if you want too the studies.

It works ! Whether it’s acne, ageing, skin damage etc.

We aren’t spending on going out, travel and all the things we normally do right now so spending on self care is worth every penny.

It’s £399 and available on my website shop. Hop onto www.thenutritionguru.co.uk/shop. You get next day delivery included.

#ledlights #sadsyndrome #lightsforSAD #ledlighttherapy #redlight #greenLED ##acnetreatment #skinrejuvenation #rosacea #sundamage #skinhealth

thenutritionguru

Free Family recipe ebook available from my website...

Jan 14

Open

Free Family recipe ebook available from my website today. Delicious meal and snack ideas for you try enjoy.

Get everyone involved in the kitchen to lighten the load and keep everyone happy.

Do share your recipe pictures with me won’t you. Enjoy.

#freefamilyrecipes #healthyeating #lowGIcookies #buddhabowl #overnightoats #mushroomhash #eggmuffins #greensmoothies #pitta #lentilsoup #nutrition

thenutritionguru

Download my free Teenage Recipe book for lots of ...

Jan 13

Open

Download my free Teenage Recipe book for lots of easy, quick recipes for your teenagers and students to try this lockdown.

Hop onto my website and it’s on the resources page.

I hope you enjoy their cooking too 😘

#lockdowncooking #teenagerecipe #healthyfood #mealsinminutes #geteveryonecooking

thenutritionguru

A great start to my day 😊.

Excited to...

Jan 13

Open

A great start to my day 😊.

Excited to share my new talk with their students and parents next week. I would love to get all my talks recorded and available to every student in every school 🙏.

#speakerforschools #healthandwellness #teenagersmatter #foodforlife #pshe #clinicalnutritionist

thenutritionguru

Some easy ideas to pin on the fridge so your kids ...

Jan 13

Open

Some easy ideas to pin on the fridge so your kids and teens can help themselves whilst we all work from home. Try these with pumpernickel bread for slow release energy. Enjoy!

#healthysnack #feedthefamily #healthythingsontoast #lockdown2021 #lockdowneats #pumperknickel

thenutritionguru

For anyone needing some lunch inspo, here’s some...

Jan 12

Open

For anyone needing some lunch inspo, here’s some quick easy ideas that the whole family including the kids/teenagers can whip together.
.
These are from my new book 📚 which will be out very soon 😊. 250 pages of all the latest scientific information broken down into user friendly information on nutrition, health and wellbeing with a simple easy but delicious recipe section to inspire even the most reluctant cooks to enjoy home cooked food.
.
Would you like more ideas for lockdown simple healthy meals for the whole family?
.
#nutrition #healthylifestyle #healthyeating #simplelunches #easyquickmeals #lockdownmeals #keephealthy #geteveryonecooking #mealsinminutes #eatwell #teenagehealth

thenutritionguru

We always feel good when we make other people ...

Jan 11

Open

We always feel good when we make other people smile, don’t you find? 😊

#nourishyourself #makesomeonesmile #mondaymotivation #feelgoodvibes #healthandwellbeing #healthcoach #soulfood #nutritionist

thenutritionguru

I think for many of us we are struggling right now...

Jan 9

Open

I think for many of us we are struggling right now coping with lockdown in the middle of winter and for some of you you may also be suffering with seasonal affective disorder. I’ve certainly seen a few patients this week who are suffering SAD.

Here are the supplements I recommend. For those of you that have the Aurora Face Mask (available on my website shop) use the daily dose setting which offers the light boost you need to help counteract the lack of sunshine right now. Also try to get outside as much as possible of course as even on the darkest cloudy days we do get some of the light we need.

Natural Supplements for SAD

* Vitamin D: a lack of exposure to sunlight, a Vitamin D supplement can help combat this deficiency.
* Omega 3 Fatty Acids: one of the main essential fatty acids in fish oil is DHA. DHA is present in high quantities in the brain and is necessary to help promote normal function of neurotransmitters.
* 5-HTP (5-hydroxytryptophan): 5-HTP is a precursor to serotonin - our happy hormone. It may be helpful to improving Serotonin secretion when taken during the day. Serotonin is a precursor to Melatonin.
* St. John’s Wort: with a long history of use, SJW works well for many people in helping to improve symptoms of SAD

I will be posting a blog on what to eat to improve your mood this week on my website too.

#SAD #seasonalaffectivedisorder #healyourself #keepwell #improveyourmood #healthcoach #reenergise #st.jonhswort #5HTP #onega3 #vitD

thenutritionguru

Jan 5

Open

thenutritionguru

I know I look funny in my sauna ☺️, but I’m...

Jan 5

Open

I know I look funny in my sauna ☺️, but I’m sharing this with you because it has been an absolute saviour during the lockdowns over the past year.

I end my working day in the tranquillity of my heavenly far infrared cosy warm sauna, watching a bit of Netflix or listening to a podcast and unwinding. It’s my me time 😊.

All of us accumulate toxins over the years whether it’s heavy metals from tuna and other fish, air pollution, pesticides, alcohol and so on. The infrared sauna helps excrete toxins, stimulates endorphins, improve your sleep, helps us overcome viruses and infections as well as increasing metabolism, energy production and speeds up healing.

Research shows that higher body temperatures speeds the bodies response to fight all infections and tumours. Approx 50 x FIR saunas will cut your toxic load in half.

It is with out a doubt one of the best purchases I have made for myself and really enjoy my sauna time several times a week. I have organised a 10% discount code TGN10 with @firzonesaunas www.firzone.co.uk.
Many of my patients love their saunas too.

If you would like to do a structured heavy metal detox DM me for more information.

#farinfraredsauna #detox #endorphins #metabolism #weightloss #detoxification #infraredsauna #feelgood #covid19 #fightvirus #improvehealth @lanserhof_arts_club @firzonesaunas #mitochondria #heavymetals #energising #cleansing #optimisehealth #functionalmedicine #nutritionist #healthandwellness #healthandlifestylecoach #saunatherapy #sleepbetter #improvedsleep

thenutritionguru

Starting the new year - well!

Less than ...

Jan 3

Open

Starting the new year - well!

Less than 8% of people stick to their new years resolutions. So rather than set new years health resolutions with grand plans to totally overhaul our lives, I prefer a ‘kinder’ and more ‘gentle’ approach.

Just a few top tips of how I help my clients achieve their goals are as follows;

🍒1. Create a weekly menu plan - this often saves money and ensures you are eating a balanced range of foods

🍎2. Aim for 2-4 vegetarian meals weekly or start with meatless Monday. We should all be aiming for more plant based meals, not only for our health but also for our planet with the added bonus of helping our waistlines and our pockets (huge savings on eating less meat and fish!)

🥝3. Start each day with healthy snack prep e.g. chop crudite and serve with dips or mackerel or sardine pate (omega 3), chopped fruit, unsalted nuts, seeds or energy balls. When we have everything prepared and easily accessible we are more likely to eat them ;)

🍇4. Prepare 1-2 ltrs of water each morning for the day - add chopped fruit, mint, cucumber etc if you like

🍓5. I also prepare 1.5 ltrs of decaf green tea with fruit slices. Green tea is packed with antioxidants and can significantly boost your metabolism, if you drink approx 5 mugs a day, with the added bonus it contains L-theanine which is very calming. I like mine room temperature :)

🍋6. Schedule in alcohol free days - aim for a minimum of 4 days a week to help your waistline, energy levels, skin and reduce your toxin intake

🍎7. Bulk cooking - create leftovers for lunches the next day or pop the rest in individual portions in the freezer

🥑8. Schedule in your exercise times, just as you do all your other appointments so that you know exactly what you are going to do and when

🍏9. Consider if your relationship with the weighing scales is helpful or harmful to your mental health

🍅10. Rather than focus on restrictions try to focus on positive additions e.g. daily 5 min meditations, more exercise, adding more veg to your meals, learning a new hobby etc.

#newyearsresolution2021 #newyearsresolutions #bekindtoyourself #lessrestrictions #livewithabundance🙌 #balancedlifestyle #eatmoreplants

thenutritionguru

Dec 31

Open

thenutritionguru

🎄What year it’s been - 2020 I’ll be glad to...

Dec 15

Open

thenutritionguru

Monday Motivation!

For many of us we are...

Dec 14

Open

Monday Motivation!

For many of us we are feeling stressed and consumed with busyness leading up to the Christmas period.

I want to share with you the Insght timer and meditation app - it’s free! I encourage you to try over the next 11 days leading up to Christmas to enjoy and listen each morning or evening to one of the guided beautiful meditations. You can choose which ever meditation you feel you need. I started my day with two beautiful meditations that have filled me with positivity, gratitude and allowed me to set my intentions of how I wish my day to proceed. I am grateful for my extraordinary body and all it does for me - in return I will respect my body by nourishing and replenishing it with delicious healthy food, taking some exercise and getting fresh air.

I’ve also set my intentions that I wish to spend my day usefully and to spread positivity and interactive meaningfully with people I spend time with.

Do you meditate and how do you find it benefits your life?

#Self-Care #Optimisehealth #wellbeing #meditation #livewell #mentalclarity #nourishbodyandsoul #findpeacewithin

thenutritionguru

I got some questions about what goes in my above ...

Dec 10

Open

I got some questions about what goes in my above the ground veggie soup. This is today’s soup with some extra herbs 🌿 to feed the microbiome.

What is your favourite veggie soup?

#veggies #veggiesoup #feedyourmicrobiome #phytochemicals #phytonutrients #feelgoodfood #nourishyourself @lanserhof_arts_club #bonebrpth #boroughbonebrothcompany

thenutritionguru

Simple ways to prevent Christmas weight gain
...

Dec 8

Open

Simple ways to prevent Christmas weight gain

I love Christmas and adore socialising and seeing my friends and family, which could easily mean by the big day itself I’ve managed to gain several kg very easily. Here are some of the things I do to ensure I don’t pile on the pounds this month.

1. I enjoy a freshly made (above the ground) veggie or veggie and lentil soup daily - its so satisfying, filling and low cal and packed with nutrients too.
2. Make fresh crudités everyday to ensure we have healthy snacks to enjoy along with hummus or freshly made mackerel pate.
3. I don’t make all the super treat foods e.g. mince pies, caramelised nuts, gingerbread, cookies and so on until just before the event or celebration. Literally the day before - so I don’t end up eating it all beforehand.
4. I also don’t buy the treat food until I am going to use it or eat it e.g. crisps, nibbles etc.
5. Diarise alcohol free days, this is a must, aim for at least 4 days alcohol free.
6. Keep up my exercise - no matter what, even if I don’t feel up to it I take a walk to keep my metabolism and energy levels up.
7. 1/2 of each plate is made up of green leafy veg or other above the ground veggies (very high water content and fibre content) - these keep you full up for longer but don’t have the calorie content of more starchy root veg.
8. Try to get some early nights to recharge my batteries, ideally with a hot epsom salts bath too ;).
9. Before heading out for dinner I have a cup of veggie soup to ensure I’m not starving and therefore make better choices and don’t want to eat the entire menu!
10. Ask for pieces of chocolate instead of dessert. Often a bite of chocolate hits the spot rather than a 700 cal dessert. Although if I really want a dessert - I’ll have it. Remember no guilt around food choices, enjoy it, savour it and then move on.
11. Create healthy swops e.g. dark chocolate instead of creamy milk chocolate truffles, filo pastry mince pies, replace sugar in recipes such as mulled wine and cranberry sauce with xylitol.
12. Skip meals if I’ve overindulged and am really not hungry at all. Listen to your body, it will tell you when you are really hungry.

thenutritionguru

It was such a pleasure to host an evening talk for...

Dec 2

Open

It was such a pleasure to host an evening talk for the sixth form at Marlborough College last night and great to receive this email feedback this morning. I am looking forward to speaking to them again next term about nutrition, brain health, memory and mood.

#pshe #nutritionevidence #nutritionspeaker

thenutritionguru

Cyber Monday !

Have you always wanted a ...

Nov 30

Open

Cyber Monday !

Have you always wanted a Thermomix or just need help in the kitchen to make your life easier and reduce mess 😄. This masterpiece has 60,000 recipes built in and links up to your online supermarket shopping basket so you can plan your meals in minutes, have the food delivered and it sets about cooking and preparing your fresh meals in minutes.

Thermomix are now offering that if you buy it now you can keep it and use it all through the Christmas period and if you aren’t 100% happy with it you get your money back.

I have a Thermomix community and we inspire each other with our recipes, weekly meal plans etc.

Eat restaurant quality food fresh food, cooked from scratch with no nasty additives or preservatives. Every recipe shows the calorie content along with the amount of fats, carbs and protein so you can monitor exactly how many calories you are consuming and make good choices with ease.

To learn more or if you’d like a free trial DM me. Cyber Monday offer just today.

#thermomix #thermomixukandireland #nutritioncoach #freshfoodmatters #freshfoodfromscratch #eatbetter

thenutritionguru

I’ve had a lovely and rewarding week working in ...

Nov 28

Open

I’ve had a lovely and rewarding week working in schools with over 700 students and working closely with my clients too.

I’m posting these patient experiences as I’ve asked my clients to send these in as I’m collating them for my book.

The essence of all these posts is that food is information for our bodies and the foundation of our health and wellbeing. Even the smallest changes can have profound effects on how we feel every day.

My youngest son suffered with eczema as an infant and I chose to clear it naturally, so it was a pleasure to share my experience with this client. We looked at all aspects of diet and environment that also cause eczema.

What’s in store for your weekend? I’m having a wonderful relaxing start, reading with a cuppa. I’m making myself a yummy açai bowl later, going for a walk, hoping to do some painting and will make some delicious food for the rest of the weekend.

Perrfect ....

#nutrition #evidencebased #feelfantastic #foodismedicine #functionalmedicine #thepowerofnutrition @lanserhof_arts_club

thenutritionguru

Just sending out a new batch of Genetics test ...

Nov 23

Open

Just sending out a new batch of Genetics test kits. This is the future of personalised preventative medicine. It’s like having a handbook about your unique body. My clients love these tests. There’s so much easy to use information on how to prevent common diseases and optimise health.

Probably the best Christmas present you could wish for? Who doesn’t value feeling their best right?

I think for all of us our goal is to live until a good old age but only if we have good health. This is they key, as it provides all that information to maintain your health and vitality. My clients feel so motivated to maintain healthy habits from these tests.

If you’d like a sample report let me know by DM and send me your email address.

#DNAtesting #nutrigenimics #epigenetics #lifestylemedicine #functionalmedicine #personalisedpreventsativemedicine #healthyageing #optimiseyourhealth #nutritionistlife #yourhandbook

thenutritionguru

I just received this message from my friend who ...

Nov 23

Open

thenutritionguru

There’s lots of emerging evidence based research...

Nov 21

Open

There’s lots of emerging evidence based research coming about how we can protect ourselves and increase our innate immunity to help prevent us becoming very unwell from Covid-19.

I have created a preventative supplement protocol including the some of following supplements. If you wish to order please send me your email address and I will create a personalised prescription for you that will be sent out the same business day.

I have also created an e-book on how to support you and your families health during this pandemic which is free on my resources page on my website see link in the bio.

#COVID-19 #PreventativeHealthCare #NaturalMedicine #FunctionalMedicine #NutritionalMedicine #LondonNutritionist #Supportyourhealthnaturally

thenutritionguru

Lockdown life - anyone else feeling like me?
...

Nov 19

Open

Lockdown life - anyone else feeling like me?
.
#foodislife #eatingrealfood #lockdownlife

thenutritionguru

Every week I help people who have been struggling ...

Nov 17

Open

Every week I help people who have been struggling with gut issues. They’ve often seen various specialists and consultants but had no improvements from conventional medicine. Many have been suffering for years. As a functional medicine nutrition practitioner I use the latest cutting edge diagnostic tests (some from the US) to diagnose the issues and then create a bespoke protocol to help heal the patient. After the 6 week healing protocol my clients find they no longer react to foods they thought they were allergic or intolerant too and find they can eat a wide and diverse diet.

This patient was a teenager but I do see children and adults too with similar issues.

#guthealth #guthealing #nausea #rootcaiuse #functionalmedicine #nutrition #foodsasmedicine #healyourself @lanserhof_arts_club #transformyourhealth #healthiseverything #optimisehealth

thenutritionguru

One of the greatest gifts you can bestow upon ...

Nov 13

Open

One of the greatest gifts you can bestow upon another. If someone is in need. Lend them a helping hand. Do not wait for a thank you. True kindness lies within the act of giving without the expectation of something in return.

#WorldKindnessDay #SpreadTheLove #BeKind #Buildabetterworld #BeKind #beNice

thenutritionguru

I hope you are all doing ok during this most ...

Nov 12

Open

I hope you are all doing ok during this most recent lockdown. I’m sending you all love and hugs wherever you are. I have had my head down finishing off my book.

So let’s talk about Christmas presents, we can’t hit the shops so its all online shopping at the moment.
I actually bought this amazing face mask for myself as present 5 years ago and have since sold over 300 to my clients. I only ever get incredible feedback so this is a winner for sure. It ticks all the boxes - it really works, makes you glow and rejuvenates the skin, clears up acne with no downtime, and no side effects with bonafide scientific studies from NASA to prove it. It is without a doubt the best home LED light mask available on the market in the UK with all the LED colours in one mask. I usually sell out super quickly so let me know if you want to bag one for yourself or a loved one as soon as you can and I’ll reserve yours for you.

Many of my clients have been loving Skinade - a skin rejuvenating and plumping/healing drink and often buy it for their friends as presents. When I give this to my friends as a present they are thrilled ;). They’ve just bought out a special beautiful Xmas pack of a 30 day course of Skinade with a 7 day complimentary Derma Defense (vits A & D) included. The 30 day pack is £115.

Skinade now offer a monthly home delivery service, you just register with me and each month the Skinade is delivered to your door. I think for all of us when our skin glows we feel fantastic, this is the best present you can buy yourself. There’s stack of studies to show this really works too. I offer 15% off your monthly delivery package.

Lastly I offer the most comprehensive genetic DNA testing. You send off a simple salivary swob and you get a back a handbook all about YOU. Its extraordinary, it tells you about how your genes respond to fats and carbohydrates, your metabolism, your emotional response to food, and habits that control weight management.
It also covers caffeine/gluten/diary sensitivity, whats your best ratio of macros, if you are predisposed to low levels of specific nutrients and how to manage that.

thenutritionguru

Kimchi - home made

* 1 Chinese ...

Nov 4

Open

Kimchi - home made

* 1 Chinese cabbage
* 6 cloves of garlic
* 1 thumb-sized piece of ginger
* 2 teaspoons caster sugar
* 2 tablespoons Korean shrimp paste
* 2 tablespoons dried gochugaru
* 200 g daikon , (see tip)
* 6 spring onions

Method
1. Quarter and remove the stalks from the cabbage, then chop it into 4cm pieces and place in a large bowl. Sprinkle over 4 tablespoons of sea salt and massage it in with your hands.
2. Cover the cabbage with cold water and sit a plate on top to keep the veg submerged. Set aside for 2 hours.
3. Tip the cabbage into a colander, rinse it thoroughly under cold water, then leave to drain for 30 minutes.
4. Peel the garlic and ginger, then place in a food processor with the sugar and blitz to a smooth paste. Transfer it to a bowl and mix in the shrimp paste and gochugaru until combined.
5. Matchstick the daikon and spring onions, then place in a large bowl.
6. Squeeze out any excess water from the cabbage, then add it to the bowl, along with the gochugaru paste. Wearing disposable gloves, use your hands to mix it all together thoroughly.
7. Spoon the kimchi into a large kilner jar and press it down so the juices rise, leaving a gap at the top, then close and seal the lid.
8. Leave the kimchi to ferment at room temperature for 2 to 5 days (place the jar on a plate to catch any brine that might bubble over.) Check the kimchi every day, letting out some gas and pressing the vegetables down into the brine.
9. When the kimchi tastes delicious, transfer the jar to the fridge for up to 3 months.

Tips
Gochugaru is Korean red pepper powder. Daikon is a white radish, also called mooli, and can be found at Asian grocers.

#kimchi #guthealth #fermentedfoods #probioticfood #feedyourmicrobiome #healthinajar #nutritionist

thenutritionguru

Creating healthy habits for the 2nd lockdown
...

Nov 2

Open

Creating healthy habits for the 2nd lockdown

Having survived the last lockdown I know many of us want to ensure that we don’t pile on the pounds and end up feeling lousy and sluggish this time round.

I thought I’d share with you some of the things I will be doing to keep healthy over the coming weeks;

Create daily habits including;

1. Exercise on waking. If I exercise first thing in the morning I find it sets me up for the day, I am running on endorphins and I’ve kick started my metabolism. There are so many great apps that have daily exercise classes including the couch to 5Km which is hugely popular.

2. Meal planning. This is the absolute number one key to healthy eating, plan out your meals for the week and make leftovers for lunch.

3. Always have healthy food available in the fridge/freezer e.g. pre-made salads, mackerel pate, dhal, roasted vegetables, soups. When I’m are busy I always know you have something healthy, energising and already made for me and my family.

4. Daily shot of home made kefir, kimchi or sauerkraut to feed my microbiome and immunity

6. Drink decaf green tea. I’m addicted to green tea it contains L-theanine which is so calming and helps with concentration too.

7. Daily meditation. I love the Insight app which allows me to choose how long I want to meditate for e.g. just 10 mins some days makes all the difference

8. 80% plant based. Fruits, vegetables, legumes and pulses are packed with fibre, antioxidants and phytochemicals that keep us healthful, youthful, energised, help fight diseases like cancer, diabetes and are packed with fibre that are the perfect fodder for our microbiome.

9. Epsom salt baths - 2 mugs full and I soak for 20 mins a couple of times a week. Magnesium is natures tranquilliser and calmant so this helps keep me on an even keel.

10. Daily turmeric, ginger shots - I create a jug of fresh juice - see my earlier post and freeze in ice cubes, I pop one into my hot water and lemon each morning. Turmeric and ginger are potent natural anti inflammatories, antibacterial, antiviral. What else do they help with? - enhancing digestion, increasing metabolism, relieving stress & blood sugar balance.

thenutritionguru

I acquired a Thermomix at the beginning of the ...

Nov 2

Open

I acquired a Thermomix at the beginning of the last lockdown and it has changed my life - literally. As a traditional cook I have every possible piece of equipment in my kitchen, however this is without a doubt the best thing I’ve ever bought myself. This incredible piece of german equipment is like having your own chef in the kitchen.

So what does it actually do?

60,000 built in delicious recipes, no books needed for inspiration. The machine is linked to your supermarket shop so you can create a weekly menu plan and it pops all the ingredients in your trolley.

Chops - everything all my veg prep done in seconds to whatever size you want

Sautes - onions, garlic, vegetables to make soups, sauces, rage’s

Cooks - chilli’s, curries, asian dishes, slow cooks, sous vide, steamer, rice cooker, ferments, boils eggs, makes porridge

Creates - bread, pizza dough, pastry, cakes, healthy snacks like energy balls, ice cream, mousse, sorbets

Vegetarian/vegan dishes - meals in minutes with zero effort from me

Why I love it and have created my own Thermomix community for my clients?

Saves me SOOOO much time

Saves me SOOOO much mess

Shows exact calories content of every meal, including protein, fats and carbohydrates

All in one machine that creates whole meals from scratch - restaurant quality

Super fast - its an industrial german machine, its incredibly fast e.g. dhal from scratch in 15 minutes

Saves you money, no need for take aways or pizza deliveries. It takes 2 minutes to make pizza dough - home made pizza is way more delicious than shop bought.

Just a few of my favourite recipes; asian salad, chia jams, salmon burgers, no stir risottos, no sugar needed sorbets and ice cream, pizza dough, 5 seed spelt bread, curries/dhals, chilli’s, slow cooked ragu’s, orange and almond cakes, cinnamon buns and lots more.

We’ve got just 3 days until lockdown, you can have your machine delivered on Thursday if you order your Thermomix with me today. Come and join my community and enjoy the healthiest freshly prepared meals in minutes with no mess. It’s so easy to use the whole family including children can get involved. My clients have a 2 week money back guarantee.

thenutritionguru

Very blessed to have the best job in the world ...

Oct 27

Open

Very blessed to have the best job in the world making people feel better every day 😃.
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Did you know that nutritional medicine can treat all these issues?
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All these are symptoms are just showing us there’s an underlying problem. My job as nutritionist is to establish what your body is missing and the underlying root cause and help you restore yourself back to health and vitality.
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#Nutritionist #LondonNutritionist #Guthealth #ThyroidHealth #Fatigue #EatingDisorder #SkinConditions #Allergies #IBS #FattyLiver #Psoriasis #Eczema #Acne #NutritionalMedicine #LondonNutritionist #ThePowerOfHealthyHabits
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thenutritionguru

It was such a joy to attend the Food Medics ...

Oct 26

Open

It was such a joy to attend the Food Medics conference ‘The future of food’ - Food and Medicine on Saturday. I loved hearing talks from some of our most inspiring research scientists explaining their latest findings. Dr Giles Yeo discussing how our genes affect our weight and eating habits, Dr Sarah Berry discussing how precision personalised nutrition is the next step for us following the Zoe research programme from Kings London led by Prof Tim Spector, Dr Jenna Macciochi discussing all things immunity and Covid and so many more great talks.
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I just love these conferences and although it was hosted online, I still thoroughly enjoyed it and found all the speakers were so engaging and passionate about their topics that nothing was lost with the remote presentations. The only disappointment was not being able to socialise with my fellow peers and health professionals.
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Here’s hoping it will be live next year.
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@thefoodmedic @welldefined_ #nutritionconference @gilesyeo @tim.spector @dr_jenna_macciochi #LondonNutritionist #MotivationalHouseSpeaker #NutritionEducator #NutritionistLife #NutritionInPractice #ClinicalNutritionistBSc @lanserhof_arts_club

thenutritionguru

I have just received a new batch of test kits for ...

Oct 21

Open

I have just received a new batch of test kits for my most popular health test. Do you struggle with ongoing health issues or just not feeling 100% right?
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This test gives you an insight into your specific unique genes, it shows you exactly what genes maybe causing your tiredness, low mood, anxiety, insomnia, stubborn weight issues (carbohydrate intolerance), detoxification issues, allergies/intolerances, inflammatory conditions and much more.
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Did you know that we can switch our genes on and off? Approximately 90% of our genes are modifiable with diet and lifestyle changes. This easy to interpret test, just requires a quick salivary swop to be sent off and you get back a report all about you, a sort of handbook for your body.
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I’d say this is my clients favourite test, many wishing they’d taken the test years ago as it clearly shows exactly what your body needs in terms of specific nutrients, specific macronutrients (proteins, fats, carbs), what exercise is best for you (including for weight loss), how to reduce inflammation, how to improve mental health issues should you have genes that predispose you to anxiety, depression and low mood and much much more.
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Never a week goes by without one of my clients telling me that the money they have spent on themselves working with me and the tests I recommend, is worth every penny. Without optimum health we can’t truly achieve our potential or live our best lives right? I’m all about life transformations, helping you truly achieve total wellness.
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This maybe an early xmas present to yourself or someone you love or perhaps you’ve been meaning to improve your health for some time, this is a great place to start.
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Click on the link in my bio to buy a test kit in the shop.
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#Genetictesting #Nutrigenomics #nutritioninpractice #Inflammation/Genes #stubbornweight #Carbohydratesensitivity
#mentalhealthissues #Insomnia #Anxiety #Depression #Fatigue #OptimumWellness #OptimumVitality #RevitaliseYourLife #Whichexercisesuitsyourbody #whichnutrientsdoyouneed @lanserhof_arts_club #londonnutritionist

thenutritionguru

I honestly feel I have the best job in the world ...

Oct 20

Open

I honestly feel I have the best job in the world 😃. I adore building relationships with my clients to help them achieve their health and wellness goals. It’s a privilege to work with all different age groups and see the changes in their confidence, happiness and well-being from making daily healthy lifestyle and dietary changes. They sleep better, have vibrant energy, improved immunity, achieve a healthy weight and look so much better too 😊.
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I took a couple of days out of London at the Soho farmhouse to recharge my batteries with my family. Cabin life is so relaxing and peaceful - absolute bliss! How cute is this Huckleberry Finn cabin ?
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Remarkable how a change of scenery and some country air is so restorative.
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What do you find helps you recharge your batteries? We all deserve to take breaks to rest right?
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#Nutritionist #HealthCoach #MotivationalHealthSpeaker #HealthyLifestyle #HappyLife #ImproveYourLife #FindJoy #RechargeYourBatteries #Countrybreak #SohoFarmhouse#Family time

thenutritionguru

IMMUNE SUPPORT

✔ Eat a RAINBOW of ...

Oct 16

Open

IMMUNE SUPPORT

✔ Eat a RAINBOW of brightly coloured vegetables and fruits every day
Aim for 10 servings daily and 40 different types each week. Brightly coloured fruits & vegetables contain many beneficial ingredients that will support your immune health better than most supplements.
✔ Drink plenty of fresh filtered water daily
You need to be properly hydrated for your immune system to work optimally. Aim 2 litres daily.
✔ Add fresh herbs & spices to your foods
Add chopped fresh herbs to salads, ground turmeric to savoury dishes, fresh ginger to hot drinks & stir fries, and ground cinnamon to oat-based breakfast dishes, these help support immunity.
✔ Add fresh garlic where you can
Garlic is renowned for containing a variety of compounds that influence immune health.
✔ Add fermented foods daily
Gut health is important for immune health overall. Add a daily dose of fermented foods. Try kefir, kombucha, kimchi and sauerkraut.
✔ Good quality protein with each meal
Ensure you are getting high quality protein (meat, poultry, fish, beans, chickpeas, lentils, nuts, seeds, soy, tofu, eggs) with each meal. Protein is essential as a raw ingredient needed to make immune cells and antibodies.
✔ Dietary omega 3s
Omega 3 fats help to support immune balance and are often low in a typical Western diet. Include sources of omega 3s in your daily diet from oily fish (salmon, tuna, mackerel, anchovies), flaxseeds (ground) and flaxseed oil (use in salad dressing not for cooking).
✔ Add grass-fed butter & organic liver
These foods however are a good source of dietary vitamin A which is important for both gut and immune health. Ensure butter is from organic & grass-fed cattle, and that liver is organic.
✔ Choose organic where possible
Organically-grown foods may help to increase your intake of nutrients and reduce your overall toxic load.
✔ Reduce refined sugar & processed foods
Heavily processed foods tend to be lower in nutrients and refined sugar may temporarily dampen the immune system. Cook from scratch where possible and replace sugar in recipes for fruit, honey or blackstrap molasses which is rich in nutrients.
✔ Reduce alcohol & caffeine as they affects sleep.

thenutritionguru

Traffic Light salad
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I just whipped this ...

Oct 15

Open

Traffic Light salad
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I just whipped this up in my thermomix in all of 4 seconds. You can of course make it by hand. So fresh and delicious and ticks all the boxes for eating a rainbow.
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I love being able to go the fridge and find glass containers of healthy and delicious plant based dishes ready for me to serve. I find thats really the key to eating healthily, having access to quick delicious food thats available when you need it.
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If you would like to learn more about Thermomix and all the marvellous food it can produce then DM me for your private demo. Its like having your own personal sous chef ;).
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Only wish I had got one years ago. Truly life transformative for any busy parent, anyone wanting to eat healthily but limited for time for lots of prep and planning or people that don’t cook (it does it all for you). Equally for people that love to cook, you’ll find these in every professional kitchen as chefs use them to do a lot of their prep work.
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This is a thermomix recipe below, every recipe shows the calories and macronutrients (protein, fats, carbs)
per serving making the 5:2 and 800 calorie diet so much easier to manage.
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* 200 g carrots, cut in pieces (2 cm)
* 200 g red peppers, cut in pieces (3 cm)
* 200 g broccoli, cut into florets, plus stem sliced (5 mm)
* 150 g apples, quartered
* 30 g sunflower seeds
* 25 g olive oil
* 20 g lemon juice
* 1 tsp honey
* 1 ½ tsp Dijon mustard
* 1 tsp fine sea salt
* ¼ tsp ground pepper

Nutrition
per 1 portion
Calories
481 kJ / 115 kcal
Protein
2.8 g
Carbohydrates
9.8 g
Fat
7.2 g
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I offer a Nutrition Guru Thermomix recipe and top tips support group, come and join my community.
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#ThermoMixUK #HealthyQuickFood #HealthyLiving #MakesLifeEasy #LikeHavingYourOwnChef #RestaurantFoodAtHome #NoMess #DeliciousFoodOrCookForYou #ThousandsOfRecipeIdeas #WhyDidn’tIGetOneBefore #Can’tLiveWithoutMine #Nutritionist

thenutritionguru

Just saying!

#feelfantastic ...

Oct 15

Open

Just saying!

#feelfantastic #nurtureyourself #selfcare #healthyhabits #nourishyourbody #dailyhabits #healthcoach #wellnesscoach #nutritioncoach

thenutritionguru

Exactly one year ago yesterday, I had just ...

Oct 12

Open

Exactly one year ago yesterday, I had just finished my 3 peak alpine challenge for @cbuk @chx where 20 of the most amazing women in my team raised £180k for this incredible charity.
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I stumbled across long distance/walking and hiking by accident a few years ago and have found ‘forest bathing’ (spending time in the countryside/nature) to be the most wonderful addition to my life. I’m hooked!
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The benefits of hiking include;

* Lower stress levels, improved mood, and enhanced mental wellbeing
* A reduced risk for heart disease
* Lower blood pressure
* Lower cholesterol levels
* Improved control over healthy weight
* Lower body fat
* Improved bone density
* Improved osteoarthritis outcomes
* Increases in flexibility and coordination
* A better quality of life
* Enhanced relationships with friends and family
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I have set up a hiking group with local friends and its the most wonderful way to spend quality time with people.
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For many of us socialising is based around food and drinking however if we want to reduce our waistlines, reduce stress levels, and just feel so many benefits from being outside in nature walking is such a great alternative social activity.
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I use the Alltrails app to find the best hikes in any location across the UK.
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I’d love to hear some of your favourite hike locations.
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#Hiking #HealthyLifestyle #HealthyWeight #StressRelief #Mood #ImproveYourMood #ForestBathing #Nature #Socialising #Pleasure #Nutritionist #nutritioncoach #nutritionistlife @lanserhof_arts_club

thenutritionguru

It’s #worldmentalhealthday2020!
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This ...

Oct 10

Open

It’s #worldmentalhealthday2020!
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This year has been an extraordinary year for all of us and for many our mental health has suffered. I’m sure you are aware that as well as lifestyle things like taking time for proper relaxation, sleep and self care, diet can really help too.
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We know that certain nutrients can help boost our mood and make out happy hormones like serotonin.
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Some of the nutrients important for mental health include omega 3 fats, B vitamins, vitamin D, selenium and feeding out gut bacteria with plenty of fibre from fruits and vegetables and fermented foods too.
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2 recent studies Smiles and Helfimed showed that a Mediterranean diet could significantly improve mood in depressed people and a recent UK study showed that just 30gm of dark berries daily was able to improve mood in depressed adolescents.
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#WorldMentalHealthDay #FoodAndMood #SmileStudy #helfimed #FoodAsMedicine #BrainFood #MoodFood #YouAreWhatYouEat #Self-Care #ImproveYourMood #Nutritionist #londonnutritionistforwomen @lanserhof_arts_club

thenutritionguru

We are so lucky to still be able to present our ...

Oct 9

Open

We are so lucky to still be able to present our Food for Life programme nationwide via live and pre recorded webinars. Excellent feedback shows us that the essence of these talks is still very clear even though we are not presenting face to face. Our speakers are so passionate about imparting their knowledge to the students, that although we don’t present in situ our feedback hasn’t changed.

Today I presented to the sixth form at Headington school, Oxford a new talk on all the latest scientific developments in the nutrition world that is of interest to their age group. We look at studies relating to mental health, anxiety, caffeine, sleep and performance, alcohol and it’s impact on appetite and energy and so much more.

If you’d be interested to learn more my website www.thenutritionguru.co.uk has lots of information and an introductory video of our programmes.

#nutritionist #healthandwellnesscoach #foodasmedicine #foodforlife #healthylifestyle #healthandwellbeing #wellness #wellbeing #PSHE #NutritionistLondon #ForSchools #MotivationalSpeaker @headington_sch

thenutritionguru

Every time you eat is an opportunity to improve ...

Oct 9

Open

Every time you eat is an opportunity to improve your health and wellbeing. This is a staple in my house, rainbow rice 🍚. I make up a batch of brown rice and add it to sautéed onions, garlic and lots of colourful vegetables 🍅. Here I’ve got bell peppers, courgettes, asparagus, green beans, peas, sweet corn.
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I’ve managed to get 8 different foods in just one serving of rice, here I served it with Szechuan wild salmon with five spice caramelised cashews cooked in my Thermomix.
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I keep in in batches in my freezer so there’s always a fabulous base for any meal.
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What are your family healthy eating hacks?
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#EatARainbow #HealthyEating #EatYourColours #EatMorePlants #FamilyFavourites #MealsInMinutes #Leftovers #BrownRice #ThermoMix #WildSalmon #Nutritionist

thenutritionguru

Tonight’s dinner 😋. Riverford Organics recipe...

Oct 8

Open

Tonight’s dinner 😋. Riverford Organics recipe #seasonaleating
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Stuffed Squash with black bean chilli

* 1 medium butternut, large onion or smallish crown prince squash
* 2 tbsp olive oil, plus extra for roasting
* 1 large onion, chopped
* 4 celery sticks, finely chopped
* 1 red pepper, deseeded and chopped
* 1 green pepper, deseeded and chopped
* 3 large garlic cloves, crushed
* 1–2 tsp crushed chipotle chillies (if you can't source them, substitute another fresh or dried red chilli)
* 1 tsp dried marjoram or handful of fresh oregano
* 2 bay leaves
* 2 tsp ground cumin
* 1 x 400g can chopped tomatoes
* 2 x 400g cans black beans, rinsed and drained
* juice of 1 lime (approx. 2 tbsp)
* small bunch of coriander, finely chopped
* salt and black pepper
* grated cheese and/or soured cream, to serve (optional)

Method
Prep time: 15 min
Cooking time: 1h 15 min
* Step 1 Heat the oven to 180°C/Gas Mark 4. If stuffing a whole squash, cut it in half, scoop out the seeds and pulp, and bake in the oven for about 40 mins. Alternatively, roast in chunks. Heat the oil in a large heavy pan over a medium–high heat. Add the onion and celery.
* Step 2 Reduce the heat to medium, and cook, stirring occasionally, for about 10 minutes until soft. Add the peppers and continue cooking for a further 10 minutes or so, stirring frequently.
* Step 3 Stir in the garlic, and cook for another minute. Add the chilli, 1–2 teaspoons of salt, 1 teaspoon of black pepper, the herbs and cumin. Give everything a good mix then add the tomatoes. Simmer, uncovered, for about 30 minutes.
* Step 4 Stir in the beans and continue to simmer for a further 10 minutes. Remove the bay leaves, stir in the lime juice and coriander and adjust the seasoning to taste.
* Step 5 If using roast squash, add it now, heat through, and then serve. If stuffing a whole squash, fill each roasted squash half with the filling mixture. Top with grated cheese or soured cream (or both), if you like
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#vegetarian @riverford #squash #seasonaleating #hokecooming #mealsinminutes #leftovers #freshfood #plantbased #eatmoreplants @londonnutritionist @lanserhof_arts_club

thenutritionguru

Hallelujah! 🙌
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I’m a nutritionist ...

Oct 4

Open

Hallelujah! 🙌
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I’m a nutritionist and a massive foodie! I love to cook, eat and find food and socialising with friends a hugely important part of my life.
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Every week I help people on their wellness journey and indeed I help many people lose weight or develop healthier relationships with food.
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Weight loss can be fundamental in order to be healthier, more energised and prevent diseases in people that are carrying excess pounds, however it doesn’t change who you are or your personality.
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Happy Sunday. What are you doing for self care today?
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#Weightloss #Nutritionist #FoodForLife #HealthyRelationshipWithFood #HealthyWeight #LiveYourBestLife #Healthy #Healthy #LoveFood #selfcare #selflove #bekindtoyourself @lanserhof_arts_club

thenutritionguru

Friendly reminder: to anyone whose being led by ...

Oct 1

Open

Friendly reminder: to anyone whose being led by negative self talk: You are capable of anything !😁💕
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What affirmations do you speak to yourself to stay motivated?
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I work with many clients who have very difficult relationships with food. I help them to develop a happy more positive relationship with themselves and find joy in food. Using daily affirmations are part of my programme along with practicing gratitude which create wonderful results.
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If you are struggling with self doubt, self belief then this is a must to read. I am Enough by Marisa Peer.
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For anyone that wants more support I recommend the Thrive Programme and my brilliant friend @thrive_with_pauline whose does such transformational work 🙌 with her clients.
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#IAmEnough #EatingDisorders #DisorderedEating #Self-Care #SelfLove #BeKindToYourself #HappyRelationshipFood #KindOfRelationshipYourself #Feelingcontent @lanserhof_arts_club @thrive_with_pauline @marisapeertherapy

Get In Touch!

07881 611370

info@thenutritionguru.co.uk

London, UK

About Us

Tina Lond-Caulk BSc, mBANT, mFNTP, mCNCH

Tina qualified with a first-class BSc Hons in Health Science/Nutrition and has continued her studies with many post graduate qualifications.

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