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The Teenage Health & Wellness Guide
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thenutritionguru

Do you find your hungry all the time? Try upping ...

Sep 20

Do you find your hungry all the time? Try upping your resistant starch intake which may well dampen down those hunger pangs.

Resistant starch is a form of starch that cannot be digested in the small bowel. As a result it is a type of fibre. It is found naturally in some foods such as bananas, potatoes, grains, and legumes.

Human studies have demonstrated that including foods rich in resistant starch within a meal is useful for controlling blood glucose and evidence that it might help us to feel more full after meals, which could mean we snack less. There is also a lot of interest in potential benefits for gut health.

RS has been noted to increase the production of short chain fatty acids in the gut and also to modulate the composition of gut microbiota. There is some evidence that RS can counteract the detrimental effects of high red meat intake on colorectal cancer risk.

There is some evidence that RS can decrease appetite and short-term food intake. Potential mechanisms include an increase in the release of gut hormones which promote feelings of satiety.

Here are some meal ideas to help you get more resistant starch into your diet:

* Not overly ripe Banana sandwich made with wholemeal bread
* Jacket potato with baked beans
* Mixed bean salad made with cous cous, brown rice, wholewheat pasta or cold potatoes in their skins and plenty of salad vegetable
* Lentil or chickpea curry served with brown rice and plenty of vegetables
* Vegetable chilli with kidney beans and sweetcorn
* Snack on hummus made with EVOO with vegetable sticks

We work with such a wide range of clients in our clinic helping them achieve their health, weight and well-being goals.

Do get in touch if you’d like to work with one of our team. We are ready to support you.

#resistantstarch #greenbananas #oats #Brownrice #beans #legumes #lentils #muesli #hummus #hunger #reducefoodcravings #reducehungercravings #micromiome #redmeatcancer

thenutritionguru

Calcium comes in many foods that don't ...

Sep 15

Calcium comes in many foods that don't involve milk, cheese and yogurt — although those are all first-rate sources of calcium. Here’s a quick reminder about why maintaining healthy calcium levels is so essential.

* Bone health. 99 percent of your body's calcium is stored in your bones and teeth.
* Heart function. Calcium literally keeps your heart muscle pumping.
* Nerve transmission. Calcium fires cell signals that direct your muscles to contract and get you moving.
* Sleep. Calcium helps the body make our sleep hormone melatonin.

I do have concerns about the potential for calcium supplements to contribute to heart attacks and heart disease. The body can’t process more than 500 milligrams of calcium at a time. If you take a supplement with more than that, your body has to do something with the excess. It’s possible that higher calcium levels in the blood could trigger blood clots or that calcium could be deposited along artery walls, which would contribute to the narrowing of blood vessels.

If you're avoiding dairy, make a habit of incorporating some of these other calcium-rich foods in your diet:

* Canned sardines. Check the label to be sure they're canned in oil, bones included.
* Canned wild salmon, eat the bones too.
* Fortified soy, almond and rice milk.
* Fortified orange juice. Check the label; not all orange juice is fortified with calcium.
* Tofu made with calcium sulfate.
* Canned pink salmon with bones.
* Fortified cereals and English muffins. Check the label; many popular ready-to-eat breakfast cereals and English muffins come with a healthy dose of added calcium.
* Greens. Turnip and collard greens and kale all pack a calcium-rich punch.
* Beans. Garbanzo, kidney, navy and soybeans are another good option.
* Veggies like cooked broccoli, Chinese cabbage, edamame and acorn squash.
* Papaya, dried figs, oranges.
* Tahini. Spread it on toast or make into a dressing for salads, roasted veggies etc

#tahini #calcium #bonehealth #beans #dairy #fortifiedfoods #vegans #vegetarian #sleep #hear #cardiovasculardisease #CHD #milk #cheese #yoghurt #calciumdeposits #furryarteries #arterialplaques #sardinebones

thenutritionguru

I’m off with @chx in October again to take part ...

Sep 12

I’m off with @chx in October again to take part in an alpine charity challenge. I’ll be hiking 3 peaks in 3 days, to raise money for the @place2be.org.uk mental health charity. Together we can make a difference!

One in six children and young people now have a diagnosable mental health issue. That’s five children in every classroom with a condition like depression or anxiety.

Place2Be is the UK's leading school-based mental health charity, providing support to children, families and school-based staff when they need it most.

In my experience working with thousands of teens each year in schools, I feel our kids/teens are in crisis with so so many suffering mental health issues including a 300% rise in eating disorders over the last year. Place 2 be offers a wide range of both educational programmes, as well as free counselling and therapy services which can be life changing.

Education is fundamental to create better outcomes and improve mental health. I include a lot of mental health and nutrition information in my talks as I’m sure you know. With tools ⚒️ and information our teens feel empowered !

By the way I’m not naturally sporty and find exercise v challenging, I do have a mild heart condition, so this is way out of my comfort zone 😬.

As a clinician I’ve worked with many sick people over the last 20 years that aren’t able to exercise or move their bodies as they would like to, so I do consider exercise to be a privilege. Being fit and strong has SO many benefits including producing happy hormones, reducing stress, building body confidence, improving immunity, helping with detoxification and improving bowel habits 😜.

I would be hugely grateful if you would sponsor me, please find details on my just giving page see the QR code at the end of my pictures or on this link ;

https://www.justgiving.com/fundraising/tinalc

@chx @place2be #hiking #alpineadventure #charityhike #mentalhealth #teenagematters #educate #empower #counselling #wellbeing #eatingdisorders #anorexia #bulimia #orthorexia #bipolar #depression #anxiety #helpyoungpeople #empower #suicideprevention

thenutritionguru

For those of you that asked here’s the tumeric ...

Sep 11

For those of you that asked here’s the tumeric shot quantities and method.

Enjoy 😘

#tumericshot #ginger #tumeric #blackpepper #oliveoil #antiinflammatory #jointhealth #tumericbenefits

thenutritionguru

Fun and games here trying to work out how to do ...

Sep 9

Fun and games here trying to work out how to do Reels 😂. It always stops before you get to see the final product 😩. I’m gonna have to get way more efficient. Any advice and tips most welcome 😄.

Here I’m making chunky coleslaw with red cabbage, red onion, red pepper and carrots, dressed with EVOO, apple cider vinegar, mustard and Greek yoghurt. Really crunchy and delicious.

I wanted a veggie Buddha bowl for lunch so whipped up some roasted cauli with zatar, left over roasted sweet potato, tin of chickpeas cooked at 220 with curry powder for 10 mins and this yummy healthy slaw. I dressed the final bowl with mustard, EVOO and apple cider vinegar dressing.

Cabbage of any kind really helps our detox pathways. I try to eat a cup or two of cruciferous veggies each day. Very helpful with oestrogen metabolism!

Cruciferous veggies include broccoli, cauliflower, cabbage, Brussels sprouts, pak choi etc.

Easy ways to eat a rainbow everyday! To see how I made it check out the reel. It took 30 seconds on 4.5 setting on my TM6.

#coleslaw #cabbage #cruciferous #eatmoreplants #plantbased #veggie #mealsinminutes #oestrogendetox #eatarainbow #livewell #onions #carrots #redpepper #buddhabowls #buddhabowl #roastedcauliflower #roastedchickpeas #EVOO #applecidervinegar

thenutritionguru

I’ve been flat out working throughout August on ...

Sep 6

I’ve been flat out working throughout August on new chapters for my book, my school education programme and my busy clinical practice. I feel I haven’t made the most of this summer at all ☹️. When I saw the weather this week I decided to decamp to the Summer River House in Windsor and work riverside.

Days like this really is England at its best right? Just glorious and exactly what we all need to give us a boost.

So many people I speak to feel they didn’t get that rested and restored feeling from our summer this year, so if you can make the most of these few 🌞 days and spend as much time as you can outside lapping up the vitamin D, to boost your mood and immunity.

These salads were amazing fresh peach, heritage tomatoes and goats curd and honey and super greens with peas, broccoli, cauliflower, pea shoots in a lemon vinegar dressing - both were perfect for today’s weather.

Have you got any plans to enjoy this week?

#summerriverhouse #oakleycourt #vitaminD #sunshine🌞 #windsor #explore #summersalads #peach #heritagetomatoes #supergreen

thenutritionguru

Last week I talked about improving immunity and ...

Sep 6

Last week I talked about improving immunity and provided an outline of how I look after my family specifically with regards to Covid 19 in terms of both food and a supplement protocol.

I got some messages asking about children and teen immunity. There are still some key themes that are the same however the supplement programme is slightly different given the age differences.

Key factors influencing kids/teen immunity:

1. Sleep - super important so encourage a calm bedtime routine and sufficient time in bed so that they can get enough sleep. It’s estimated our teens are missing out on up 2 hours each night leaving them jaded and their immunity not firing on all cylinders. Kids need between 9-11 hours sleep right up until they are 18!

2. Fruits and veg - try to get these in at every meal time and snacks too if you can. Think veggie frittata for breakfast, smoothies with fruit and a handful of spinach for example, veggie juices with an apple thrown in, crudités for after school snacks. I always fed mine a bowl of veggie soup when they got home from school. Packed with onions, garlic and then tons of veggies it was a great way to keep their immune systems fighting fit.

3. Gut health - we talk all the time about diversity and eating as many plant groups as possible to feed our all important gut bacteria. Maybe try one new fruit or veggies a week. I don’t usual go for cereals however I do rate @bioandme as each portion contains 15 different plant food groups - amazing right?

4. Sugar - A diet too high in refined sugar is bad news for the immune system. This is partly because too much sugar can interfere with your body’s uptake of immunity superhero vitamin C. Sugar can weaken our white blood cell count effectiveness for several hours after consumption leaving us far more susceptible to cold, viruses etc.

More in comments …

#immunity #teenimmunity #teenhealth #covid19 #stayhealthy #coughs #colds #flu #virus #sugarandimmunity #gutmicrobiome #feedthegut #guthealth #elderberry #vitC #vitD #fishoils #explore

thenutritionguru

My goal is to educate and empower people to ...

Sep 4

My goal is to educate and empower people to understand what their bodies need to thrive. School House magazine asked me to write an article on Gut health, so that their readers could equip themselves with easy take home tips to improve their digestion and wellbeing.

You’ll find lots of easy to implement tips and my yummy gluten free high protein seedy loaf recipe to get things moving alongside this article.

#educate #empower #guthealth #guthealthmatters #diseaseprevention #immunity #constipation #ibs #mentalhealth #gutbrainconnection #gutbrainaxis #GERD #fermentedfoods #bloating #digestion #explore

thenutritionguru

Yesterday I wrote about my natural health ...

Sep 2

Yesterday I wrote about my natural health supplements that support immunity. They work to really help boost your defences against bugs and viruses.

I didn’t have space on that post to talk about what else I do to do, so here’s the rest of my message about what really works to help you and your family stay healthy through the change of the seasons;

At the onset of feeling run down or the start of a cold or virus 🦠 dial up our intake of veggie and fruit juices with whole lemons in the juice, along with heaps of fresh ginger. Fresh ginger and lemon tea. Bone broth and chicken soup with tons of onions, garlic, leeks and veggies that all allow the body to fight off infection and heal. A handful of unsalted mixed nuts and a couple of Brazil nuts daily provides a powerhouse of super nutrients including the all important selenium 💪. Apple sauce or stewed apples are the best fodder for your microbiome so adding this into porridge 🥣 is delish. Fermented foods like kefir, kimchi, sauerkraut and keeping diversity in your diet are also wonderfully helpful. Aim for 30 different plant foods week including herbs, pulses, nuts and seeds. Remember your gut microbiome really is the seat of our immunity.

On a day to day basis as I’m sure you know daily exercise, stress management and sleep are all big contributors to improved immunity too.

What are you go to immune boosters?

#covidprevention #covidprotocol #covidvitC #covidcurcumin #covidbetaglucans #covidprobiotics #covidvitD3 #covidbeepropolis #covidoliveleaf #covidreishi #protectyourhealth #boostyourimmunity #keepwell #immunity #flu #virus #covidllysine #covidbonebroth #covidgingerandlemontea #covidfreshjuice #teenhealthmatters #preventionisbest #londonnutritionist #explore

thenutritionguru

September has arrived and boy it feels autumnal ...

Sep 1

September has arrived and boy it feels autumnal right? I hope you’ve all felt a little rejuvenated in some way from the summer.

I feel a little cheated don’t you? I literally live for warm balmy evenings and eating dinner outside and honestly I could count on one hand the days we could enjoy that this year.

So it’s time for back to school, college, uni and for many people going back into their workplace for some part of the week. We’ve been forecast a rise in lots of seasonal coughs, colds and flu, so I’m gonna chat to you about immunity and how I protect my family.

So my gang all 3 of them got Covid a couple of weeks ago after Ben went to Reading festival. They all recovered in a matter of a couple of days thankfully with my immune boosting protocol. I managed to dodge it completely, I started my protocol as soon as I was aware I had had exposure.

I tend to pile in with an arsenal of natural preventative stuff at the onset of any bugs and fortunately literally never really get sick. Touch wood :).

There’s actually is stacks of proper scientific research around why this stuff works, and it does. Remember food really is medicine and many of our actual medicines came originally from plants. I recommend food state supplements so they are actually high doses of foods made into supplements, so you can take what we call a therapeutic dose. Far more than you could manage to eat from food alone.

I’m gonna share with you my favs (adult dose).

Vit C liposomal 1gm hourly up to 8 for the first 3 days
Vit D3/K2 liposomal - up to 5,000iu day 1 and 4,000 for next 3 days
Probiotics (immune) - 1 a day
Bee Propolis, elderberry, olive leaf - 1 a day
Curcumin - 1gm day
Immune complex - beta glycans, fungi formula - 2 a day

DM me if you’d like to order my Immune protocol. It’s £147.00 for the package.

#covidprevention #covidprotocol #covidvitC #covidcurcumin #covidbetaglucans #covidprobiotics #covidvitD3 #covidbeepropolis #covidoliveleaf #covidreishi #protectyourhealth #boostyourimmunity #keepwell #immunity #flu #virus #covidllysine #covidbonebroth #covidgingerandlemontea #covidfreshjuice #teenhealthmatters #preventionisbest #londonnutritionist #explore

thenutritionguru

New blog post up today. See link in my bio.
...

Aug 25

New blog post up today. See link in my bio.

Which types of food can improve memory and concentration instantly?

Much of today’s diet is highly processed and comes with an abundance of high fat, sugar and salt all beautifully packed up for us in fancy enticing packaging whether its energy drinks, ready meals, protein shakes and so on.

So many of these products contain a list of ingredients and chemicals we’d struggle to read, let alone process in our bodies. We know that junk food and foods with chemicals and E numbers have been linked to ADHD and memory issues. You’ll be pleased to know that what we call "brain foods" are actually just regular old ‘real’ food that we were eating before the 1900's. Something similar to our evolutionary diet as hunter gathers is perfect fodder for our brains eg. Meat, fish, nuts, seeds, berries, fruit and vegetables, we’ve evolved to also enjoy eating grains too. Ironically these types of foods are the foods that allow are body to operate at full capacity aka what you call "brain foods"!

If you can’t catch or gather/grow it, you don't eat it!

Food is the fuel that regulates your energy and mood, both of which can significantly affect your focus. Just as you shouldn’t put olive oil into your car to make it run, you shouldn’t put highly processed junk foods into your body to make you run. Food has the incredible ability to affect your mental clarity, mood, memory, and ability to focus, so if you’re looking to boost your focus, one of the places you should start with is what you’re eating.

There are a lot of foods you can eat at each meal and throughout the day to feed your brain right and optimize your cognitive performance. The key is to make sure you get these nutrients consistently, i.e. every single day.

To read the rest of my new blog hop onto my bio to find the link. I hope you enjoy it. Let me know your thoughts, I’d love to hear your experiences.

#foodconcentration #brainfood #brainfuel #teenagenutrients #meat #fish #eggs#nuts #healthyfats #optimisewellbeing #optimisehealth #teenmoods #berries #healthfats #ditchthecrap #eatrealfood #eatarainbow

thenutritionguru

As many of you will know I offer Genetic, well ...

Aug 22

As many of you will know I offer Genetic, well it’s really Nutrigenomic testing in my clinic. It’s so so helpful to really get the clear picture about which genetic snps you have (tiny changes that differentiate between you and me) and how your body works. From there we can create a bespoke diet, supplement and exercise programme for you.

This really is the future of medicine and preventative healthcare. Preventing you from effectively switching on the genes that may predispose you to Diabetes, early heart disease, arthritis, inflammatory conditions, cancers, Alzheimer’s, skin ageing issues and so on.

For anyone that wants to learn more, I cannot recommend this podcast enough. Dr Joffe explains so clearly why these simple salivary tests can provide us with a handbook for how your unique amazing body works.

Your genes aren’t your destiny. Your diet and lifestyle can switch on or off your genes.

My clients are always so happy to receive their genetic tests back with clear explanations on exactly what areas need support; which foods can help you detoxify carcinogens, whether things like gluten and dairy are likely to be a problem for you, whether they require more of specific nutrients such as Vit B12 etc, how to prevent joint issues if you are predisposed to inflammation.

It’s so empowering and motivating to have this knowledge and from working with hundreds of clients over the last few years, it is often the key to keep people motivated to look after themselves.

There is nothing scary or any reason to be fearful to access this information, it literally explaining what your body needs. I find this is the most requested test I offer and the one people LOVE to get the results back.

Do let me know your thoughts on this subject. I offer a range of tests.

#nutrigenomics #genetictesting #bespokenutrition #preventativemedicine #optimumnutrition #optimisehealth #mthfr #comt #mao #vitb12 #arthritis #diabetes #heartdisease #exercisemotivation #keepontrack #iron #gluten #diary #londonnutritionist #clinicalnutrition @doctors_kitchen @dryaeljoffe

thenutritionguru

As I’m sure you are well aware so many of us are...

Aug 21

As I’m sure you are well aware so many of us are deplete in key minerals and nutrients that allow us to really thrive. I mean feel tip top, energy, sleep, immunity, mood and so on. All our body functions require proper nutrition to work effectively. Sadly our western diet is lacking in many of these important nutrients.

I recently discovered @mylasmoss seamoss as @daviniataylor mentioned she uses it. It contains a whopping 92 minerals as well as being packed with protein, calcium, B vits, zinc, potassium, vit C and more.

It also has antibacterial and anti inflammatory properties.

It’s good stuff! Blend in a smoothie or juice. It actually doesn’t taste of anything so you could mix it with many things including yoghurt.

Lean more @mylasmoss

#nutrition #familynutrition #feedthefamily #optimisehealth #minerals #keynutrients #keepwell #immunesupport #immuneboost #colds #flue #covid #recovery #teenagenutrients #protein

thenutritionguru

I regularly discuss with my kids how incredibly ...

Aug 18

I regularly discuss with my kids how incredibly fortunate we are to be born in the UK. With that privilege, education and freedom I feel a duty to help support those that are less privileged.

I am so so saddened by what’s happening in Afghanistan 😢and countries that are being ravaged by fires 🔥 due to increased temperatures around the globe. Signs that our planet needs our help urgently and it is only us as humans, we are each other’s brothers and sisters that together can take action - reach out and support one another at this time and help save our incredible planet from climate change that we have created and the fall of Afghanistan and other terrorised countries right?

How can we help? I’d love to hear your views.

#peaceonearth #saveourpeople #caring #lovetoall #helpeachother #saveourplanet 🌏 #afganistan #chooselove #refugees #humankindness

thenutritionguru

🥦🥬From Magnesium to B Vitamins: Impacts on ...

Aug 17

🥦🥬From Magnesium to B Vitamins: Impacts on Anxiety and Depression 🌱

Magnesium is one micronutrient commonly under-consumed in the UK, yet it is present in a variety of foods, from greens to whole grains. Although there is some conflicting evidence,low levels of magnesium intake have been associated with depression. Most recently, a 2019 cross-sectional analysis of medical records from 3,604 adults found a positive correlation between lower serum magnesium levels and depressive symptoms.

Beneficial effects of magnesium supplementation on anxiety and stress-related symptoms have been suggested, though further trials may be required to confirm efficacy in all populations. A 2018 RCT found that magnesium intake (300 mg/day) alleviated stress symptoms in men and women with low magnesemia.

Further, for participants who reported severe stress, a combination of magnesium (300 mg/day) and vitamin B6 (30 mg/day) demonstrated greater improvements.

Some B vitamin deficiencies have been linked to an increased risk of depression, and consistent and sufficient intake of those nutrients, specifically folate and vitamin B12, may potentially decrease the risk of depression relapse and the onset of symptoms in an at-risk population. A 2019 systematic review and meta-analysis of 18 research articles suggested that B vitamin supplementation benefited both at-risk (poor nutrient and mood status) and healthy populations specific to improving their reported stress symptoms and overall mood.

#deficiencies #micronutrients #Bvitamins #magnesium #teenagenutrients #mentalhealth #feedthebrain #feelbettef #feelgoodnutrients #depression #anxiety #moodfood

thenutritionguru

Dips! This is a regular favourite in our house. ...

Aug 13

Dips! This is a regular favourite in our house. Such a great source of healthy fats and literally skin food 😃. Avocados 🥑 really are superfood for your skin. I scrape the inside of the shell and smear it on my face for a nourishing face mask.

AVOCADO HUMMUS & CRUDITÉS
Ingredients:
1 avocado, peeled and stoned
210g chickpeas, drained
1 garlic clove, crushed
Pinch chilli flakes
1 lime, juiced
1 handful coriander leaves
2 carrots, 2 mixed peppers, cut into strips & sugar snap peas

Method:
In a food processor, blitz together the avocado, chickpeas, garlic, chilli flakes and lime juice, and season to taste. Top the hummus with the coriander leaves and a few more chilli flakes, and serve with the carrot, pepper and sugar snap crudités. Make the night before for a great on-the-go snack.

#hummus #avocado #dips #feedthefamily #teenagenutrients #skinfood #nourishment #keephealthy #lookgood #feelgood #youarewhatyoueat

thenutritionguru

I just finished a lovely chat with @miramanek Well...

Aug 11

I just finished a lovely chat with @miramanek Well worth a watch for some interesting facts about why nutrition in the teenage years is so important.

I hope you enjoy it and find it helpful.

#teenagenutrients #teenagematters #parents #nutrientdeficiencies #nutrientsaresoimportant #mood #behaviour #adhd #feedthebrain #concentration #skinhealth #acne #lowiron #spatone #cytoplan #lifestylemedicine #omega3 #brainfood #optimisebrainhealth #energy #breakfast

thenutritionguru

Gosh I needed that! 😄 it was great to spend ...

Aug 10

Gosh I needed that! 😄 it was great to spend some time with one of my oldest and loveliest friends @sarahmckennapilates in New Malden.

Sarah trained as a classical ballet dancer and then as a Pilates instructor and has worked with the dancers at the Royal Academy of Dance educating future ballet dancers. Over the last 20 years she’s worked with a host of celebrity clients, athletes, actors and models to ensure they keep in tip top shape. She has the highest qualifications - like a masters in Pilates 😃 and when you hang out with her you can see that. I learnt so much today.

For anyone locally that feels they need any form of rehabilitation, have poor posture, back problems, paunchy tummy, or want to feel and look better in their skin, I cannot recommend her highly enough. She really knows her stuff and can literally transform bodies with her bespoke programmes.

She looks incredible and inspires anyone to take better care of their bodies.

We only get one body, so it’s our best investment to take great care of it so we can do all the things we want to and live pain free and look and feel fantastic.

Thanks again Sarah @sarahmckennapilates I loved every minute of our session. I feel taller already I can’t wait for my next session.

Ps this wasn’t a freebie I am very happy to pay for the sessions. I’m walking taller already 😊

#pilates #reformerpilates #posture #findyourabs #backproblems #takecareofyourself #takecareofyourbody #feelgood #improveyourposture #longleanmuscles #standtall

thenutritionguru

Looking forward to sharing chai and a chat about ...

Aug 9

Looking forward to sharing chai and a chat about nutrition, health and wellness on Wednesday with gorgeous Mira. Do join us @miramanek. If you haven’t tried her chai yet - do it’s soo good.

Feel free to DM me if you have any questions won’t you 😊.

#chai #teenagenutrients #teenagenutritionist #teenagehealth #parents #optimumwellness #optimumnutrition #feedthefamily #anxiety #eatingdisorders #disorderedeating #anorexia #bulimia #orthorexia #guthealth #microbiome #bodypositivity #bodyimage

thenutritionguru

More summer holiday healthy snack inspo for you. A...

Aug 9

More summer holiday healthy snack inspo for you. A super easy one, again encourage everyone to get in the kitchen and whip up easy meals and snacks.

HOMEMADE TRAIL MIX

Ingredients:
1/4 cup almonds
1/4 cup walnuts
1/4 cup hazelnuts
1/4 cup cashews
1/4 cup dried coconut flakes
3 Tbsp pumpkin seeds
2 Tbsp sunflower seeds
3 Tbsp organic raisins
3 Tbsp organic dried cranberries (no sugar added)
2 Tbsp dried goji berries (these will add a nice crunch to your mix)
3 Tbsp organic semi-sweet chocolate chips
1/4 tsp unrefined sea salt

Method:
Simply mix everything in a large mixing bowl, and transfer to a glass airtight container to keep.

Will stay fresh at room temperature for a while, but if you can, keep it in the fridge to preserve maximum freshness.

#healthsnacks #feedthefamily #trailmix #seeds #nuts #goji #cranberry #healthyliving #energyfoods #feelgood #optimumnutrition #totalwellness #diseaseprevention #micronutrients

thenutritionguru

I’m not sure we’ll all be wanting to eat salad...

Aug 7

I’m not sure we’ll all be wanting to eat salad today with our monsoon downpours ☔️🌂🌧right now, however if it clears up here’s a delicious healthy salad dressing for you thats a great source of the seriously important omega 3 fats we always talk about.

🥗Do you love the taste of a Caesar salad, but prefer something slightly lighter? Give this version of the traditional salad dressing a go, which swaps out mayonnaise for natural yoghurt but retains its deliciousness. Let us know in the comments if you think it tastes as good as the regular version!

Servings: 2

Ingredients:
½ lemon
15 g Parmesan cheese
2 anchovy fillets in oil
4 heaped tablespoons natural yoghurt
½ teaspoon English mustard
1 teaspoon Worcestershire sauce
1 tablespoon white wine vinegar
2 tablespoons extra virgin olive oil

Method:
🥗Finely grate the lemon zest and Parmesan into a large bowl. Slice and add the anchovies if using them, along with the yoghurt, mustard and Worcestershire sauce. Squeeze in the lemon juice, add 1 tablespoon of vinegar and 2 tablespoons of extra virgin olive oil and mix to complete your dressing

Let me know what your think of it 😘

#salad #healthyeating #healthysaladdressing #caesarsalad #anchovies #feedthefamily #eatbetter #realfood #optimisehealth #diseaseprevention #everybitecounts

thenutritionguru

🍪👨‍🍳More summer holiday snack ...

Aug 5

🍪👨‍🍳More summer holiday snack inspo!
Everyone loves cookies so let’s make them nutritious and delicious. These are as easy as pie to make and taste so good, wonderfully crunchy and satisfying 😃.

🍪PECAN OAT COOKIES

Ingredients:

50g butter, plus a little for greasing
2 tbsp maple syrup
1 dessert apple, unpeeled and coarsely grated (you need 85g)
1 tsp cinnamon (you can use a bit more if you like this flavour, or you can substitute ginger if you’d prefer)
50g raisins
50g porridge oats
50g spelt flour
40g pecans, cut into chunky slices
1 egg

Method:

Heat oven to 180C/160C fan/gas 4 and lightly grease a non-stick baking tray (or line a normal baking tray with baking parchment). Tip the butter and syrup into a small non-stick pan and melt together, then add the apple and cook, stirring, over a medium heat until it softens, about 6-7 mins. Stir in the cinnamon (or ginger) and raisins.

Mix the oats, spelt flour, and pecans in a bowl, pour in the apple mixture, then add the egg and beat everything together really well.

Spoon onto the baking tray, well-spaced apart to make 9 cookies, then gently press into discs. Bake for 18-20 mins until golden, then cool on a wire rack.

Will keep for 3 days in an airtight container or 6 weeks in the freezer.

#pecancookies #healthycookierecipe #familyfavourite #oatcookies #teenagenutritionist #nutrients #healthysnacks #nutritionists #teenagenutrition #familyfood #feelgoodfood

thenutritionguru

I’ve been back to back with my clients all day, ...

Aug 3

I’ve been back to back with my clients all day, many of which have had gut issues recently. So I thought I’d share with you my psyllium nut bread recipe which is the most perfect gluten-free loaf, that’s guaranteed to get even the most stubborn of bowels moving 😀💩.

It’s super easy to make, really healthy, packed with nutrition too. It’s obviously not like a delicious fresh sourdough loaf but it’s a good one. Try it and let me know how you get on. You can slice this thinly and toast it and use as a cracker, top with mackerel pate, salmon and avocado, humous, eggs, bean spreads toppings of your choice. Or thicker as proper toast.

Pysllium Nut Bread

Ingredients:
135g sunflower seeds 90g flax seeds 65g almonds or walnuts 145g rolled oats 2 Tbsp. chia seeds 4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder) 1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt) 1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia) 3 Tbsp. melted coconut oil or ghee 350ml water

Directions:
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

Some lovely additions to make it sweeter include adding chopped dates, or dried cranberries.

#guthealth #explore

thenutritionguru

A healthy digestive system and specifically a ...

Aug 2

A healthy digestive system and specifically a healthy gut microbiome (gut bacteria) is fundamental to all aspects of health, including mental well-being and inflammation throughout the body. Irrespective of what your symptoms may be, if your digestive system is not working well, the consequences could be very far reaching throughout the whole body.

A good indicator of digestive health is how well your bowels function. Ideally you should be having one or two bowel movements daily. The bowels should empty easily and fully without any urgency but equally no straining. Following a bowel movement, you should feel completely empty. Your stools should be gently formed, not hard little pebbles and not so loose that they have no form. If you do not have bowel movements like this, you need to be addressing the environment within the gut.

I’ve written a new blog which is now available (link in my bio) all about gut health and simple steps you can take to improve your gut and health.

Our team of expert nutritionists are on hand to help you with your gut health so do get in touch.

I hope you enjoy reading it 😘

#constipation #guthealth #digestion #foodmood #microbiome #GERD #fermentedfoods #stewedapple #psyllium #bowelhabits #skinhealth #diarrhoea #acidreflux #poordigestion

thenutritionguru

I know all of us mums struggle to supply a ...

Aug 2

I know all of us mums struggle to supply a constant source of good food in the holidays. I thought you may appreciate some more healthy snack inspiration this week to support your family through the summer holidays 🙌😊.

The moorish healthy muffins should be hit with the whole family 🫐

🫐BLUEBERRY SEEDED MUFFINS

Ingredients:
2 large eggs
150ml pot natural low-fat yogurt
50ml rapeseed oil
100g apple sauce or pureed apples (find with the baby food)
1 ripe banana, mashed
4 tbsp clear honey
1 tsp vanilla extract
200g wholemeal flour
50g rolled oats, plus extra for sprinkling
1½ tsp baking powder
1½ tsp bicarbonate of soda
1½ tsp cinnamon
100g blueberry
2 tbsp mixed seed (I recommend pumpkin, sunflower and flaxseed)

Method:
Heat oven to 180C/160C fan/gas 4. Line a 12-hole muffin tin with 12 large muffin cases. In a jug, mix the eggs, yogurt, oil, apple sauce, banana, honey and vanilla. Tip the remaining ingredients, except the seeds, into a large bowl, add a pinch of salt and mix to combine.

Pour the wet ingredients into the dry and mix briefly until you have a smooth batter – don’t overmix as this will make the muffins heavy. Divide the batter between the cases. Sprinkle the muffins with the extra oats and the seeds. Bake for 25-30 mins until golden and well risen, and a skewer inserted into the centre of a muffin comes out clean. Remove from the oven, transfer to a wire rack and leave to cool.
Can be stored in a sealed container for up to 3 days.

#feedthefamily #healthysnacks #teenagenutrients #parents #healthysnacking #muffins #blueberry #seeds #nutrition #geteveryonecooking

thenutritionguru

My book contains easy to understand palatable ...

Jul 30

My book contains easy to understand palatable information with easy to follow graphics, tons of practical stuff on how to implement the information into your everyday life and all supported with scientific evidence that the advice is safe and effective. They are case studies/stories from my clinical work that make it easy for the reader to understand how the smallest simplest changes can have profound effects on your brain optimisation, concentration ability, improves mood, decreases stress levels, reduces anxiety and even increases IQ (due to balancing blood sugar).

My goal has always been to help shape the health, wellbeing and self esteem of current and future generations when I started working in schools over 12 years ago. This easy to use handbook really can impact how your child feels every day, not only in terms of physical health but also emotional and improve their focus and academic achievement too.

My book has the potential to improve the wellbeing of teenagers and young adults, setting them up with improved health for the rest of their lives. Educating this age group has the potential to radically change the chronic disease landscape among adults in the UK and reduce health care costs too.

To purchase link in bio 😘

#parents #teenagers #teenboy #teengirl #healthmatters #nutritioncoach #mutritionmatters #totoalwellbeing #confidence #selfesteem #wellness #Pshe #eatingdisorders #healthyweight #bulkingup #microbiome #guthealth #skinhealth

thenutritionguru

HOMEMADE GRANOLA BARS

Ingredients:
...

Jul 16

HOMEMADE GRANOLA BARS

Ingredients:
150g jumbo oats
2 bananas
3 tsp of coconut oil
60g cranberries
60g sultana raisins
40g sunflower seeds
40g pumpkin seeds

Method:
Preheat the oven to 180C. Mix the oats, the dried fruits and seeds together. Pour in the oil and mix. Mash the banana separately and then mix all together. Spread the mixture into a tin and bake for 20-25 min. Then cut into 6 bars.

#healthyeating #healthysnacks #teenagers #parents #familyfood #eatwell #granolabar #geteveryonecooking #feedthefamily

thenutritionguru

Join my gorgeous and so talented friend ...

Jul 16

Join my gorgeous and so talented friend @carolinemarson_ for her Vegan cook along.

She has recently set up @wildivyretreats which I cannot wait to attend.

Repost from @carolinemarson_
•
The sun is coming out and the party is starting here are Wild Ivy Retreats.. Caroline is doing a Cook A Long LIVE on Sunday at 4pm showing us her secret formula for a home made No- Alcohol Pimms recipe… which is out of this world yummy! We’ve chosen to make are retreats no alcohol because we want to make magic happen without the crutch of alcohol. Just being in nature gives us a natural buzz 🐝 and high.

We have been so very inspired by @janeyleegrace and her book Happy Healthy Sober..

‘Alcohol is a sedative, which means it inhibits or depresses nerve activity…. ’

‘…the come down can cause anxiety so by drinking again it gives us a wonderful, comforting feeling as the anxiety caused by previous drinking is relieved. The feeling is, in fact, just returning temporarily to a state we already would have been in if we had not drunk in the first place’.

Caroline will also be cooking live and showing us a sneak preview of some of the vegan ‘wild’ dishes we will be serving at our first Wild Ivy Retreat Disconnect to Reconnect next weekend. We will be all over the stingers and their seeds which are in their element in the hedgerows and wastelands.. 🌱🌱🌱🌱 keep an eye out for the shopping list 🍊🥒🌱🍹

#pimms #cookalong #live #inseason #partyfood #vegan #wildfood #foraging #creativemind #unlockcreativity #retreat #meditationretreat #yummy #veganretreat #wildliferetreat #nurtureinnature #bestill #listen #instagramlive #noalcohol #sober #stingingnettles #plants #zerowaste #hedgerow #wellbeing #foraginguk #wellnessretreat

thenutritionguru

Schools out already for some of you so I thought ...

Jul 14

Schools out already for some of you so I thought it would be helpful to do some posts on healthy snacks.

These are also great to pop into salads or even on pasta or roasted veggie quinoa too.

SPICY ROAST CHICKPEAS
Ingredients:
400g can chickpeas, drained
1 tsp coconut oil, melted
1 tsp smoked paprika
1 tsp ground cumin
1 tsp ground coriander

Method:

Heat oven to 180C/160C fan. Tip the chickpeas into a bowl and toss with the rapeseed oil, smoked paprika, cumin and coriander. Toss well until the chickpeas are well coated, then tip out on to a baking tray and bake for 35mins, moving them around the tray halfway through so they dry out evenly and are crunchy. Leave to cool, then store in an airtight container.

#healthysnacking #feedthefamily #teenagers #nutrition #nutritionmatters #highproteinsnacks #chickpeas #legumes #pulses #highfibre #familyhealth #eathealthy

thenutritionguru

Catch our chat over on IGTV from earlier today.

Jul 13

Catch our chat over on IGTV from earlier today.

thenutritionguru

I’m delighted to be expanding my expert team due...

Jul 13

I’m delighted to be expanding my expert team due to increased enquiries. Let me introduce you to Rob who is so easy to talk to and an extraordinary clinician with a wealth of experience specifically with eating disorders with people all ages including children and teenagers.

Rob is a specialist eating disorder dietician with a background working for the NHS CAMHS teams, inpatient adolescent units and in paediatrics at a childrens hospital with children as young as 7 with eating disorders.

He is highly qualified with a masters in dietetics, he has also lectured in dietetics and conducted research on various aspects of eating disorders.

More and more boys are presenting with eating disorders and find working with a male clinician helpful so its great to have Rob as part of the team.

#eatingdisorders #anorexia #bulemia #orthorexia #eatingdisorderrecovery #disorderedeating #nutritionclinic #teenage #parents #familyhealth #eatingissues #fussyeaters #CAMHS

thenutritionguru

Tomorrow at 12.30pm I am hosting an IG live with ...

Jul 12

Tomorrow at 12.30pm I am hosting an IG live with the wonderful Dr Rachel Gow PhD where we will discuss her fantastic book.

Rachel is a Registered Nutritionist, a Child Neuropsychologist, Neurodevelopmental Specialist and Coach. She has a London-based, private consultancy service and assist families and individual clients from multiple perspectives with an overall focus on the role of nutrition in brain-health conditions.

She provides specialist consultancy and nutritional guidance in relation to brain-health, child, adolescent and adult psychological health. She offer assessments for nutritional insufficiencies and advice on brain-selective nutrients which may positively enhance cognition, mood and better assist in day-to-day symptom management.

* Personalised nutrition plans
* Omega-3 index testing
* Advice on nutritional supplements
* Evaluation for food allergies and intolerances

She also offers personal mentoring, life-coach service to facilitate achievement of personal and professional goals. Positive behaviour management techniques, advice on education, school-exclusions, EHCP's, tribunals and more. Face-to-face sessions preferred.

Do you have any questions for her? If so please do pop them below or message me. If there’s anyone you know might find this useful please do forward to them.

#adhd #neurodiversity #brainconditions #behaviouralissues #childrenshealth #neurodevelopment #adultadhd #childneuropsychologist #parents #teenagers #omega3 #brainfoods #health #familyhealth #autism @nutritious_minds

thenutritionguru

The impact of chronic dieting!

We’re ...

Jul 12

The impact of chronic dieting!

We’re living in a society where it is considered normal and necessary to be in a constant state of dieting- but the impacts of this long term are ignored💔.

Long periods of dieting can down-regulate your metabolism, and this is the correct way for the body to react. 🤚🏼You’re not broken or you don’t have a ‘slow metabolism’, the body has simply been forced to prioritise the energy available for the more important processes. These adaptations result from your body trying to prevent stress and harm- which is our body’s up most important function. This is why dieting is so HARD and can lead to feelings of failure and low self esteem. I have worked with so many clients who jump from one diet to another, each time piling on more pounds post diet than before.

Initially, we will see a drop in weight when in a calorie deficit, but this indicates to our body that energy is low and it needs to adapt accordingly to prevent further changes. Over time, this can result in;

👉🏼Decreased energy expenditure (often despite increased activity!). Your body will try to conserve as much energy as it can meaning that some systems which were energy taxing may be speared e.g. drop in body core temperature, loss of menstrual cycle, decline in hair, skin and nail health.

👉🏼There is an increase in hormones that promote hunger and catabolism and decrease in hormones that promote lean mass, energy expenditure and satiety.

👉🏼All of these are the complete opposite of what you want if you’re trying to lose weight. Again, this is why DIETING IS SO HARD and unsustainable.

Constantly striving to become leaner and where it impacts your work, your health, your mental health and your performance etc isn’t the solution to achieving a healthy weight for life.

My expert team of nutritionists can help you find sustainable enjoyable achievable eating patterns that work for you for life!

#nutritioninpractice #clinicalnutrition #londonnnutritionist #weightloss #dieting #evidencebased #scientificallyproven #nutritionexperts #sportsnutritionexpert #chronicdieting #dietculture #whydietsdontwork #ditchthescales

thenutritionguru

Footy sharing platters - which one would you go ...

Jul 11

Footy sharing platters - which one would you go for are you with @dualipa choccie biccies or my more savoury bites?

Wherever you are - just enjoy! 🏴󠁧󠁢󠁥󠁮󠁧󠁿☺️⚽️

#eurofinal2021

thenutritionguru

About last night. So wonderful to catch up with ...

Jul 11

About last night. So wonderful to catch up with @carolinemarson_ for a 10 year reunion on what was actually a rather lovely evening I thought it was going to be chilly and drizzly.

Some inspiration for the footy tonight. Sharing platters are so easy to put together and such a great way to eat the rainbow 🌈 and get that all important diversity in.

Here’s a selection of platters I’ve created over the years including all sorts of yummy ingredients like artichokes, eggs, baba ganoush, mozzarella, falafels and plenty of fresh chopped veggies.

Enjoy this glorious sunny day and a wonderful day for sport with the tennis finals and the all important match tonight.

It’s coming home! Come on ENGLAND. 🏴󠁧󠁢󠁥󠁮󠁧󠁿⚽️⚽️⚽️⚽️⚽️⚽️⚽️⚽️⚽️⚽️⚽️⚽️⚽️

#sharing platters #euros2021 #eatarainbow #diversity #plants #eatmoreplants #microbiome #feelgoodfoods #euros #sharingplatter #mezzeplatter #familyfood #parents #teenagers

thenutritionguru

Oonagh is part of my ‘dream team’, she’s my ...

Jul 10

Oonagh is part of my ‘dream team’, she’s my right hand lady and been with me now for over a year. She is truly a whizz on all aspects of organisation, mailshots, creating beautiful handouts and an incredibly talented artist. She liaises with the schools for me too.

I’m so grateful to have this team on board to help more people each year with one to one health coaching and to continue to educate thousands of young people every year with the Food for Life programme. We are so passionate about helping people of all ages on their journey to optimise their health and achieve their wellness goals.

We offer our services nationwide and internationally via zoom and skype.

#nutritionistteam #londonnutritionist #eatingdisorders #disorderedeating #weightloss #weightgain #healthyweight #diseaseprevention #skinconditions #inflammation #guthealth #IBS #longcovidrecovery #longcovid #CFS #speakersforschool #sportsnutrition #skinhealth #microbiome #sibo #adrenalfatigue #parents #teenagers @oonmcgrath #healthcoach #hormonealth #menopause #perimenopause #familyhealth #teenagehealth #teenagers #parents #nutritioneducation

thenutritionguru

Active meditation! Works for me every time. A good...

Jul 9

$Active meditation! Works for me every time. A good hike in nature aka Forest bathing hits the spot for me to totally destress and unwind. The results of many studies show that exposure to fractal patterns in nature reduce people's levels of stress up to 60%. It seems this stress reduction effect occurs because of a certain physiological resonance within the eye. Fascinating right? Box hill was stunning last night after so much rain we were treated to glorious wild flowers everywhere we walked. I had the pleasure of the company of @louiseatkinson1292 and @thrive_with_pauline. I love introducing people to each other that I know will get on and these two got on like a house on fire 😃. Do you have any favourite hiking spots? #hiking #boxhill #wildflowers #riverwalk #sunshine #nature #forestbathing #activemeditation #freshair #walking #scenery #stepcount #fractalsinnature #fractalsscience$

thenutritionguru

Over the past year there has been a 300% increase ...

Jul 9

Over the past year there has been a 300% increase in eating disorders so I’m delighted to have Elle as part of our team.

Elle is a specialist dietitian with a deep passion for supporting young people and adults in their recovery from eating disorders and disordered eating. Nutrition is a highly individual and personal topic for everyone and I provide a compassionate, non-judgemental and realistic approach to helping clients to heal their relationship with food and live a life without restriction. Disordered eating is becoming almost normalised in today’s society and nutrition misconceptions and faddy advice circulates us everywhere we look so it is really important to me that I educate my clients on the basics of nutrition to help them navigate through the myths and find a dietary approach that works for them. I encompass an every food fits approach, encouraging clients to remove good and bad food labels and stop demonising foods and food groups.

Growing up in the countryside of Ireland, I have a love for exploring the outdoors and all sports. I also have a masters in applied sports nutrition and can help both recreational and elite level clients enhance their performance through nutritional education.Elle will be hosting talks in schools on Sports nutrition next year and is available for provide consultations.

Elle currently works heading up an inpatient eating disorders clinic so she will be working with us on a part time basis. If you know anyone that needs our support please do share this post with them.

#eatingdisorderecovery #eatingdisorderdietician #anorexia #bulimia #orthorexia #nutritioninpractice #healthyeating #teenage #parents #familyhealth #deputyhead #seniorschools #sportsnutritionist #masterssportsnutrition #pshespeaker #speakerforschools

thenutritionguru

We’ve been so busy this year at the Nutrition ...

Jul 8

We’ve been so busy this year at the Nutrition Guru. Over the next few days I’m going to introduce you to my dream team.

As you know I love what I do and believe everyone deserves to feel fantastic, confident and live a life with vitality, optimum health and well-being. Over the past year and a half I have found more and more people have decided to prioritise their health and wellness, realising that ‘health really is wealth’ and without it we cannot truly live our best lives.

Due to such an increase in enquiries, I needed to expand my team. They really are a ‘dream team’ and transform lives and help and inspire our clients achieve their goals.

What do we treat as Nutritionists? Well the answer is just about everything. We now know more than ever before that our nutrition and daily habits affect every aspect of how we feel, our energy, mood, sleep, mental health, skin, inflammatory conditions, ageing, weight, hormonal health and we are also very much in the game of ‘disease prevention’. This is where nutritional medicine is a game changer too. So many conditions are preventable such as diabetes, heart disease, degenerative ageing health issues like macular degeneration, osteoporosis, dementia, cancers and much more.

Karen joined me a couple of months ago, I feel she is a mini-me and an absolute joy to work with. We work collaboratively as a team. She’s so passionate about nutrition, health and wellbeing and has such a wonderfully positive energy. She’s a first class health coach with a wealth of experience in weight loss, CFS, long covid, gut health and much more. Her goal is to help you to become the architect of your own health by inspiring, motivating and encouraging meaningful dietary and sustainable lifestyle changes. She has helped so many people transform their lives and optimise their health.

#nutritioninpractice #londonnutritionist #transformyourhealth #totalwellness #clinicalnutrition #yourhealthmatters #healthfirst #mentalhealth #optimisewellbeing #covid_19 #covid #longcovid19 #cfs #guthealth #healthyweight #weightloss #hormones

thenutritionguru

Born and bred in Wimbledon, so I’m completely ...

Jul 7

Born and bred in Wimbledon, so I’m completely thrilled to see my book “The Nutrition Guru - The Teenage Health & Wellness Guide” stocked and in the window of @wimbledonbooks in Wimbledon Village.

Do get your copy before the summer holidays start to encourage and inspire your tribe to get in the kitchen, start cooking and developing healthy habits. It includes all topics relevant to their age group including sleep, skin, mental health, bloating, digestion, relationship with food, relationship with their body, caffeine, alcohol, bulking up, healthy weight and so much more.

There’s some great simple recipes that I know they will enjoy.

Link in my bio to purchase the book.

#teenagehealth #simplerecipes #comforteating #juices #smoothies #eatwell #mentalhealth #sleep #anxiety #eatingdisorders #eatarainbow🌈 #parents #familyhealth #healthyweight #bulkup #skinhealth

thenutritionguru

Are you struggling with LONG COVD?

Long ...

Jul 7

Are you struggling with LONG COVD?

Long covid (Post Viral Fatigue) can occur for several reasons. These include previous viral load, previous environmental exposure, genetic predisposition (such as having the APOE4 gene variant) and diet and lifestyle. Past exposure to viral infections may make individuals vulnerable to a heightened probability of long COVID, prior to COVID-19 exposure.

Former exposure to environmental stressors, such as mould or heavy metals, may also diminish the body’s post-infection resilience.

In the case of long COVID specifically, persistent breathlessness, issues with memory-recall and a lingering loss of taste and smell can occur. Some people have also reported altered bowel habits, stomach pains and cramps, recurring brain fog and fatigue. There are of course a number of other significant health issues from Covid that are much more serious such as organ (heart, lung,brain) damage, pots, nerve damage and bladder issues.

Following an antioxidant-rich diet such as the Mediterranean diet, which is rich in oily fish, olive oil, a variety of vegetables and pulses, can be a great initial step to reduce neurological and systemic inflammation post infection.

We are a team of expert nutritionists. If you would like a bespoke recovery programme, do get in touch and we can book you in with our Long Covid nutrition expert who has a wealth of experience working with patients with chronic fatigue and Long Covid. Although there are protocols to help improve your health, improve your energy and reduce inflammation we cannot of course reverse damaged organs and more significant health conditions associated with Covid-19.

#longcovid #bespokehealthprotocol #longcovidrecovery #nutritioninpractice #healthandwellness #lifestylehabits #aidingcovidrecovery #improveyourwellbeing #chronicfatiguesyndrome #CFS #improveyourhealth

thenutritionguru

Anyone else totally fed up with the weather? ...

Jul 6

Anyone else totally fed up with the weather? ☔️🌧

I decided to boost my mood this morning by getting up bright and early (6am) and managed to get my Bodypump, yoga and swim in all before 9am. I left the gym felt pumped, energised, invigorated and ready to take on my busy clinic day :).

I absolutely love my gym sessions, it’s so good to be back in the gym and to enjoy the buzz of group exercise classes and a busy club full of happy people. I try to pop in most days for a class of some kind, it keeps me feeling fantastic and offsets my sedentary job to some degree. My favs are spin, HIT, circuit training, bodypump, yoga and swimming.

Once a week I try to go for a long hike ideally in woodlands, forests or the beach to clear my head and distress too. It works like magic.

I am a huge advocate of exercise as being as important as nutrition in keeping healthy, for disease prevention as well as for mental health and improved sleep.

How do you improve your mood? I’d love to hear if you have any go to things that help you.

#improvemood #energise #health #wellness #exercise #healthyweight #bodypump #swim #yoga #HIT #spin @davidlloyduk

thenutritionguru

July 5th 1948 was an historic moment in our ...

Jul 5

July 5th 1948 was an historic moment in our country’s history. It was the day our pioneering National Health Service (NHS) was born, bringing free healthcare to everyone. We have treasured it ever since, but never more so since March 2020 when the Coronavirus pandemic gripped the UK and utterly changed all our lives.

We were suddenly at war with a ruthless, invisible enemy and on the front line were our NHS doctors, nurses and paramedics, plus platoons of critical workers keeping our shops open and stocked, our streets safe and our essential services running.

Now we have the chance to show our gratitude to all NHS and front line staff with an annual day of thanks, and remembrance of those who lost their lives because of this dreadful disease.

To everyone whose helped either in the frontline or is continuing to support our country through Covid with the vaccination programme - I thank you all.

We are so blessed to have the NHS aren’t we?

#nhsthankyou #covid-19

thenutritionguru

Did you sign up for my gentle 7 day cleanse and ...

Jul 5

Did you sign up for my gentle 7 day cleanse and detox? If so would you be so kind as to leave me a review please and let me know how you got on?

Simply hop on my website, go to the shop/ebooks/7daydetox and at the bottom you can write a review.

To those of you that have left me a review, many thanks I really appreciate it ☺️.

I have had wonderful messages from you on IG saying how much you enjoyed it, found it super manageable and how you feel it got you on track in terms of eating better, sleeping well, hydrating and how even after just one week you felt so much better.

I know some of you have already started the 30 day cleanse. It is a great time of year to eat well with an abundance of wonderful fresh fruit and veggies available and improve your health, feel better and drop a few pounds too if you feel you need to.

You can always aim to do the longer cleanse say 5 days out of 7, leaving out the
weekends and still feel huge benefits.

Link in my bio for the 30 day cleanse/reset.

#30daycleanse #gentledetox #realfoodreset #eatbetter #selfcare #foodasmedicine #youarewhatyoueat #improveyourenergy #improvesleep #weightloss #vitality #diseaseprevention #eatmoreplants #plantbased

thenutritionguru

Repost from @emmadesaram
•
Dear Boris, ...

Jul 1

Repost from @emmadesaram
•
Dear Boris, (part 3)

I am writing regarding your new policy to weigh primary school children. I want to share with you my fear aged 9 being told I would have to be weighed. I knew I was overweight and I had friends at other schools who had letters sent home. I’m writing to you aged 20, to let you know I’m still recovering from anorexia and to please not pass this policy. It won’t help future generations, honestly.

Instead of going over my own history with eating and weight, can I suggest some imaginative ways to invest in the UK population’s health, in ways which will provide some hope? In the absence of an experienced health minister, surely now is the time to think big? 🤔

1️⃣Investment in nutrition education for ALL schools. Pay hospitality staff to teach kids basic cooking skills from a young age. Teach kids they need all food groups to function.
2️⃣Investment in fun PE lessons which encourage a healthy relationship with exercise which children will carry on until their adult life.
3️⃣Scrapping BMI as a determinant for ED treatment and health more generally. (#dumpthescales ⚡️)
4️⃣Higher wages for health and social care workers (not just clapping pls - the banks don’t accept claps as legal tender 🙃)
5️⃣Increased minimum wages and shorter working hours so people have time and money to invest in their health.
6️⃣Investment into green spaces and parks - make it obligatory for all new homes to have gardens / a green space within a 10 minute walk 🌳.

This ^^ is how you are going to raise healthy generations. Your anti-obesity strategies are pretty absurd and take weight as the determinant factor for of health. Also, logistically, teachers will not be big fans of having to weigh 30 kids regularly, so you don’t have their vote 🤦🏽‍♀️ If you can provide some me with some evidence based policy suggestions, then maybe we can talk about your policies. Until then, I would advise you put future generations at heart, and scrap your calorie counting & compulsory weighing 👋🏼

Regards,
Emma

✨⚡️Please sign the petition & help raise some awareness about this policy!✨⚡️

#nutritioneducationforkids #educationmatters #eatingdisorders

thenutritionguru

Stay Hydrated! 💦

The human body is ...

Jun 30

Stay Hydrated! 💦

The human body is made up of around 45 -65% water. We need water for many functions in the human body and it is critical for every cell and organ in your body.

💦 It helps flush your body clean of toxins and is the delivery system for vitamins and minerals.

💦 It helps to dissolve water-soluble vitamins including C and B, and transport them where needed.

💦 It helps prevent overeating. Our trigger for thirst can be confused with hunger, so if you are always hungry, look to your water intake first.

💦 Skin health requires optimum hydration to glow.

💦 Add fresh citrus fruits, berries, cucumber or mint to flavour your water if you don’t enjoy the taste.

💦 Did you know just a 1-2% drop in hydration can impact your cognition and ability to concentrate

Study

A recent study carried out by psychologists at the University of East London and the University of Westminster found drinking just 300ml of water (slightly over half a small bottle of water) can boost attention by almost 25 per cent.

Symptoms of dehydration include;

Thirst
Headaches
Tiredness
Dark urine
Feeling dizzy or lightheadness
Dry mouth, lips and eyes

💦 A general recommendation is to aim for at least 8 glasses of water daily.
 💦 Sip your water little and often, as too much at once can overwhelm your kidneys and you’ll be rushing to the loo.

#hydration #water #flushouttoxins #optimisecognition #improvecognition #attention #hunger #thirst #dryskin #dryeyes #drylips #darkurine #headaches #tiredness #dizzy

thenutritionguru

I’m always asked about healthy snacks. This is ...

Jun 29

I’m always asked about healthy snacks. This is the ultimate gooey chocolate brownie packed with good stuff. I hope you enjoy them 😘.

High fibre hazelnut brownies

125g tinned black beans, drained and rinsed
2 large eggs
1 tsp vanilla extract
20g cocoa powder
80g rolled oats
1 tsp baking powder
8 small prunes, pitted
6 Medjool dates, pitted
1 large extra-ripe banana, peeled
120ml milk of choice
a pinch of salt
50g dark chocolate chips
90g hazelnuts (30g whole, 60g for nut 🥜 butter)

Method
Preheat the oven to 180C fan / 400F

For the hazelnut butter, spread half of the walnuts onto a baking tray and roast for 10-12 mins

Pop the roasted hazelnuts into a high-speed blender and blend for a couple of minutes until it forms a creamy nut butter

Add all the ingredients, except the chocolate chips and hazelnuts into a blender and blitz for a few mins until completely smooth

Spoon the mix into a lined square baking tray, swirl in the hazelnut butter, then dot in the chocolate chips and the rest of the whole hazelnuts. Makes approx 12.

Bake for 10–12 mins, then allow to cool in the tin for 5 mins. Best served warm.

#chocolate #brownies #highfibre #blackbeans #healthysnacks #nutellalovers #nutella #hazelnuts #hazelnut #bananas #teenage #familyfood

thenutritionguru

Well that was bloody lovely. I got to attend Dr ...

Jun 25

Well that was bloody lovely. I got to attend Dr Rachel Gow’s @nutritious_minds book launch today and hear her speak alongside her fabulous and fabulous guests, @daviniataylor @pauldanan @ravertots and the unbelievably brilliant Prof John Stein who told us about his life’s work on brain health and the fundamental importance of omega 3 fats from oily fish for every aspect of our brain health and specifically its benefits for neurodiversity.

I got to sit with two fantastic fellow nutritionists @healthvianutrition @lunchboxdoctor - so all in all a very special day surrounded by brilliant people.

Thanks Rachel for your brilliant book and your extraordinary work in the field of ADHD.

#drrachelgow #adhd #brainfoods #neurodiversity #neurodivergent #neuropsychiatry #nutritionalmedicine #omega3 #feedthebrain #mentalhealth #behaviour #autism #foodasmedicine #nutritionist #familyhealth #aspergers #ADD #micronutrients #brainhealth

thenutritionguru

While it would be pretty hard to avoid toxins ...

Jun 25

While it would be pretty hard to avoid toxins altogether in the modern world, there are steps we can take to minimise our exposure to them.

It makes sense that the more we can do to reduce the amount of toxins that enter our body through our diet the better. That’s cooking from scratch as much as possible, sourcing the best quality produce we can and limiting the amount of alcohol we consume.

The Dirty Dozen is a list of 12 foods each year that are found to have the highest residue levels of potentially harmful chemical pesticides. This means, it's ideal to buy these foods organic rather than conventional, if possible.

If you're not able to purchase organic foods, be sure to give these an additional rinse/scrub.

There is also the #Clean15 - a list of foods with the LEAST residue levels of pesticides.

I also am a huge believer in regular saunas, I hop in my pop up home @firzone sauna several times a week as the infrared saunas penetrate deeper into our fat cells and help draw out toxins and pollutants.

You may be tempted to still eat the bread thats a few days old and looks on the turn, however all molds have “roots” that invade foods. Since these roots allow toxins (if there are any) to spread throughout the inside of your food, your best move is to throw out the moldy food in its entirety, regardless of where you see the moldy patch.

These foods, meanwhile, should be thrown away if at all moldy:
* Soft cheeses (that are not meant to be moldy)
* Soft fruits
* Baked goods
* Legumes
* Nuts
* Yogurt
* Jams
* Meat
* Bread

Also, FYI, toasting your bread will not kill the mold on it, so don't even go there 😉.

If you want your own home sauna I’ve organised a discount code TGN10 @firzonesaunas.

#toxins #health #familyhealth #optimiseyourhealth #dirtydozen #clean15dirtydozen #organic #veggiewash @firzonesaunas #mold #moldyfood #pollutants #sluggish #insomnia #brainfog #constipation #headaches #weightgain #tiredness

thenutritionguru

SIGNS OF TOXIC BUILD-UP

It was reported ...

Jun 24

SIGNS OF TOXIC BUILD-UP

It was reported last week that the global production of industrial chemicals each year has doubled since 2000 to 2.3bn tonnes, and is projected to nearly double again by 2030. The truth is, we live in a polluted world, surrounded by chemicals. We are all dealing with so much more toxicity than ever before.

Our bodies will naturally try to get rid of toxins, but they are working overtime to process these chemicals, and when toxins build up in the body, it can affect you in ways you may not realise...

1) BRAIN FOG
Studies have shown that toxins cause inflammation in the body, which can strip the body of essential vitamins, minerals, and hormones necessary for daily body function, causing symptoms such as brain fog and inability to focus.

2) DIGESTIVE ISSUES
Studies show that a Western diet (characterised by high intake of energy-dense and processed food) is a risk factor for many chronic diseases. When you eat processed foods, you're eating all the chemicals that come with them, and this can lead to symptoms such as an upset stomach and constipation.

3) LOW ENERGY
Research has found links between chronic fatigue and toxin exposure. When toxins overload your body, it can cause your kidneys and liver to work overtime in order to get rid of that waste. And if we put our kidneys into overdrive this can cause toxin build-up, which in turn causes the symptoms of fatigue and low energy.

SO HOW DO WE REDUCE OUR EXPOSURE TO TOXINS?
More about this in tomorrows post …

#optimisehealth #brainfog #westerndiet #eatwell #healthyliving #healthyfood #wellbeing #toxins #mold #pollution #heavy metals #pesticides #nutritionist #totalwellbeing #antiageing #alzheimers #dementia #diseases #diseaseprevention #chemical exposure

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Get In Touch!

07881 611370

info@thenutritionguru.co.uk

London, UK

About Us

Tina Lond-Caulk BSc, mBANT, mFNTP, mCNHC

Tina qualified with a first-class BSc Hons in Health Science/Nutrition and has continued her studies with post graduate training in behavioural psychology, eating disorders and has a specialist interest in nutrigenomics.

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