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The Teenage Health & Wellness Guide
Rated 5.00 out of 5
£13.95
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thenutritionguru

thenutritionguru

I’ve had some lovely messages from you saying ...

Feb 24

I’ve had some lovely messages from you saying your teens are cooking my recipes! I’m delighted and I know you are too. This is one from my book. So simple and easy snd delicious cold as a high protein filling snack. I hope you enjoy them.

Rainbow egg muffins
 Ingredients  Makes 10 10 eggs 1 courgette grated
1 red pepper diced Large handful of spinach, chopped 75g cheese, e.g. mozzarella, cheddar, feta 4 spring onions finely sliced
Small handful of fresh chives
Salt and pepper  
A little olive oil or butter for greasing the tins 12-hole muffin tin

Method
* Preheat oven to 180°C (fan 160°C)  
* Crack the eggs into a large bowl and give them a whisk. Add the chopped spinach, cheese, spring onions, chives, salt and pepper. Give all the ingredients a good stir.  
* Grease the muffin tin with the butter or oil, spoon in equal  amounts of the egg mixture into 10 of the holes.Try to ensure the mixture is distributed as evenly as possible.  
* Carefully slide the tin into the oven and bake for around 25 minutes, you’ll know they are ready when they are fully cooked through and lightly golden on top.  
* Let the muffins cool for a few minutes before trying to take them out of the tin, or they will get stuck.  
* Serve with a green salad, or slice of sourdough toast and dollop  of hummus.

#eggs #eggmuffins#healthybreakfast #healthysnacks #familyfood #mealsinminutes #geteveryonecooking #healthykids #healthyteens #5aday #breakfast #familyfood #eatwell #easymeals

thenutritionguru

It was a pleasure to write an article for Darling ...

Feb 23

It was a pleasure to write an article for Darling magazine on teenage health matters. Check out darling.co.uk to read it.

The teenage years require the highest level of nutrient intake than at any time in our lives due to growth and development and the demands of a typical teenage lifestyle. Nutrient deficiencies are common and can manifest as low moods, poor sleep, anxiety, an inability to concentrate, poor skin etc. Feedback from my school talks and my new book assure me that teenagers really want to learn about these topics to understand what they need to feel good every day. I am hugely passionate about educating and empowering young people to understand what their bodies need to thrive.

For more information hop on my website for my blogs and for information on my schools programme and book. 😘

Darling magazine “Really fascinating article, full of stats and advice”

https://darlingmagazine.co.uk/headline/tina-lond-caulk-the-nutrition-guru/

“Teenage eating habits, particularly those of teenage girls, are poor and getting worse, the Department of Health (DH) states.

The statistics are overwhelming:
* 1 in 3 children will go on to develop diabetes
* 31% of children age 2-15 are overweight or obese, leading to long-term heart disease and other health implications
* 1 in 20 children in the UK are affected by ADHD and behavioural or learning disorders often linked to poor dietary choices
* 1.6 million young people are affected by eating disorders (14-25 year olds mostly affected)

‘An adolescent who is healthy is the best foundation for a healthy adult life, which will in turn influence future generations’ health’. The Lancet, Editorial, 28 April, 2012

#parents #teenagehealth #eatingdisorderawareness #bulemia #anorexianevosa #orthorexia #bulkup #youngathletes #skinhealth #teenageskin #mentalhealth

thenutritionguru

Monday thoughts! Your feedback means so much to ...

Feb 22

Monday thoughts! Your feedback means so much to me 💕😊.

You tell me you and your teens/students need this book now more than ever before.

No more nagging needed, it’s their go to handbook for how to look and feel great not just now but for the rest of their lives. So many tips on how to create wellness habits, which as you know I feel should be taught in every school.

I’m thrilled you and your family are enjoying the yummy recipes, snack ideas and menu plans too.

Please do keep sending in your reviews - I really appreciate it. THANK YOU.

Wishing you a great week ahead.

#teenage #parents #students #wellbeing #eatingdisorders #selfesteem #buildhealthyrelationshipwithfood #bodyimage #healthyweight #skin #mood #concentration #pshe #bulkingup #recipes #menuplans #snacks

thenutritionguru

I’ve had such a great week recording a range of ...

Feb 19

I’ve had such a great week recording a range of talks for schools and working with some lovely new clients 😁

I thoughts I’d share a little exert from my book with you on the very important topic of mood, motivation and brain health! 🧠

Did you know omega-3 fatty acids keep the dopamine (feel-good neurotransmitter) levels in your brain high and support neuronal growth (basically – your brain function).They promote healthier brain cells and function too.

If you don’t eat fish you can get omega 3 from algae or fish oil supplements.

Cytoplan offer a great algae supplement and Yourheights.com offer an all in one brain food supplement for anyone struggling with low moods, concentration, perimenopause or worried about memory and recall issues.

Hop on my website to buy my new book. Link in bio.

#brainfuel #moodfood #omega3 #algae @cytoplan @yourheights #nutritionist #teenagersmatter #memory #concentration #perimenopause #cognition

thenutritionguru

As you know I am constantly keeping abreast of ...

Feb 18

As you know I am constantly keeping abreast of whats new in the world of nutrition/health and regularly attend global health conferences with leading scientists and experts to ensure I only bring you quality information.

🧠My latest supplement recommendation is HEIGHTS, it really is the bees knees! I am taking it myself and have been for a few months and now I see the benefits I want to share it with you. My brain has never felt so sharp and fired up. I also give it to both my boys (suitable for 12+). I love the fact its an all in one nutrient and essential fatty acid supplement.

So 99% of people don’t feed their brain what it needs to thrive. Do you?

“Nutrition is the ultimate cognitive enhancer. Over time, the right nutrients support concentration, memory and neuroplasticity; as well as your ongoing mental well-being, physical health, and resilience as you age.”
—Heights Chief Science Officer Dr Tara Swart, Neuroscientist and Senior MIT Lecturer

This smart supplement is formulated by neuroscientists and dietitians to optimise the health of your brain.

💚 Benefits of Heights:
Brain Health: Sleep, energy, cognitive health (how you learn, think, and remember), and general nervous system protection
Mental Well-being: Improves focus, concentration, memory recall, and balances mood
Resilient Ageing: Sleep quality, energy levels and resilience, protects against cognitive decline, and helps future-proof against degenerative brain disease
General Well-being: Contributes to immune function, cardiovascular health, overall metabolism, gut health and the gut-brain axis, as well as other benefits like skin, hair, nails, and eyes
The benefits are:
* Improved energy and sleep
* Better focus and concentration
* Less brain fog
* Better resilience to stress
* Can get all they need in one supplement (ease of use)

Give it a try, I always recommend a minimum of 3 months to see the benefits. Quote ‘NUTRITIONGURU’ to claim your discount.

Check out their website: www.yourheights.com

#brainhealth #optimisebrainfunction #mood #motivation #concentration #improvedfocus #sleep #totalwellbeing #happy #stressmanagement #resilience #menopause #perimenopause #energy @yourheights

thenutritionguru

I’m delighted to be at home today recording ...

Feb 17

I’m delighted to be at home today recording talks for schools @bolton_school_foundation @reedsschool_cobham.

I end every talk with this slide.

#teenagersmatter #youareourfuture☀️ #createhealthyhabits #webieveinyou #embraceyouruniqueness #pshe

thenutritionguru

I cannot thank you enough for your messages ...

Feb 17

I cannot thank you enough for your messages 😊💕

Please can I ask you to hop on my website and click on the order book link and it will take you to a page which has an option to write a review. I would be so grateful if you could write me a review on there please.

THANK YOU! 🥰

#teenagehealthmatters #studenthealth #nutritionforlife #foodforlife #healthandwellbeing #healthyhabitsforlife❤️

thenutritionguru

Wishing you all a very happy Valentine’s Day ...

Feb 14

Wishing you all a very happy Valentine’s Day both near and far.

Love comes in so many forms so let’s make sure we reach out and let the people we love know how much we care today.

We decided to enjoy a whole valentines weekend of lots of lovely kind loving gestures for the whole family this weekend, including lots of delicious treats and cake 🍰🥰❤️

#valentines2021

thenutritionguru

I spent the morning with the students at More ...

Feb 11

I spent the morning with the students at More House school in Knightsbridge. I’ve just received their lovely feedback and reviews.

This was one of the quotes in my talk today and the philosophy of my Food for Life programme and the following is last slide of every PowerPoint presentation.

“You are all beautiful, unique, amazing individuals with the potential to do great things with your lives and if you create healthy habits your body will reward you!”

#teenagehealthmatters #foodforlife #pshe

thenutritionguru

Publication Day! Woohoo!

You’ll be ...

Feb 11

Publication Day! Woohoo!

You’ll be getting your orders through soon.

Hop on my website to order.

😘

thenutritionguru

My client kindly sent me in this review. I thought...

Feb 11

My client kindly sent me in this review. I thought I’d share with you what was going on here. What is SIBO? (Small intestinal bacteria overgrowth)

SIBO occurs when there are too many bacteria in the wrong place - the small intestine. Unfortunately it’s not routinely tested on the NHS, however as nutritionists we are able to get our patients tested and find the cause of these nasty gut symptoms.

☝🏻 Symptoms of SIBO often include:⁣
-Loss of appetite⁣
-Abdominal pain⁣
-Nausea⁣
-Bloating or Diarrhoea⁣
-An uncomfortable feeling of fullness after eating⁣
-Unintentional weight loss⁣

Unlike your large intestine (colon), your small intestine normally has relatively few bacteria due to rapid flow of contents and the presence of bile. But in SIBO, stagnant food in the bypassed small intestine becomes an ideal breeding ground for bacteria. The bacteria may produce toxins as well as interfere with the absorption of nutrients. The breakdown products following bacterial digestion of food can also trigger diarrhoea.

SIBO does not occur randomly; there are many reasons why bacteria can relocate to the small intestine, or why the bacteria there is able to flourish.

☑️Some of the causes of SIBO:
1️⃣Low stomach acid
2️⃣Altered bile flow and enzyme production
3️⃣Stress
4️⃣Migrating Motor Complex dysfunction
5️⃣Hypothyroidism
6️⃣Certain medications
7️⃣Diabetes
8️⃣Inflammatory bowel diseases
9️⃣Celiac disease
🔟Gastroenteritis and other gastric infections
1️⃣1️⃣Eating disorders
1️⃣2️⃣Antibiotics
1️⃣3️⃣Immune disorders

⁣🟢Treatment options:
Targeted supplements
An elemental diet such as the “FODMAP” or Specific Carbohydrate diet may help reduce the number of harmful bacteria in the small intestine⁣ for a specific time period.
⁣
⁣
#sibo⁣ #guthealth #microbiome #clinicalnutritionist #londonnutritionist #guthealing

thenutritionguru

They will be with you soon. So sorry. Thank you ...

Feb 9

They will be with you soon. So sorry. Thank you for your patience and understanding.

thenutritionguru

My personal goal is to help people feel great and ...

Feb 9

$My personal goal is to help people feel great and be able to live their best life! I have lots of clients that want to eat well and reach their health goals but don’t have the cooking skills or time to create delicious home cooked meals every day. Last year I got a Thermomix of my own and now host a Thermomix what’s app support group for my customers and clients. This ingenious machine produces restaurant quality food, cooked from scratch with no added nasty ingredients at a fraction of the price of shop bought meals, snacks, desserts etc. I’m a huge fan, as although I’m a traditional cook and had a kitchen full of equipment, I always made so much mess and was at the cooker for hours. The Thermomix does all the jobs of several machines in much quicker time and with no mess. It saves heaps of time as it has a German industrial engine and is built originally for professional kitchens but has now become more and more popular in people’s homes. It has over 60,000 recipes all built in so at a touch of a button it starts to create delicious recipes by itself. The key is consistency - perfect meals every time. It can never burn or ruin your meals. It makes salads, soups, starters like pates, main courses like curries, chilli, ragu, slow cooker meals, pastries, pies, fish cakes, risottos, paella, breads, cakes, cookies, meringues, sorbets, ice cream, smoothies, açai bowls, porridge and more. It has cuisines from around the world, authentic Thai food, Indian curries, italian ragus, vegetarian/vegan meals, gluten and diary free ... My clients love that they simply click on the meal they want and the recipe goes straight to their supermarket shop and adds items if they need them. Genius right?. You can plan the whole families meals for the week in minutes and get everyone cooking. Every recipe shows you the exact calories for each portion and how much fat, sugar, carbs and protein. I have many clients doing the 5:2 or 800 cal diet days so this helps enormously. No weighing, measuring etc. Want a trial? 😘$

thenutritionguru

Many of us do not get enough of the happiness ...

Feb 8

Many of us do not get enough of the happiness chemicals. This deficiency can make you feel sad, depressed, hopeless and anxious.

If you are feeling this way, here are some of the ways to naturally boost your happiness.

🧠Dopamine:
1️⃣meditate, regularly (increases dopamine by 65%)
2️⃣create daily to do list and long term goals (each time you tick off a task you create dopamine)
3️⃣eat foods that are rich in L-Tyrosine (avocados, fish, eggs, cheese, banana and pumpkin seed)
4️⃣create something such as arts, crafts, baking, writing, music (if you create something, you also create dopamine)

🌼Oxytocin:
1️⃣physical tough, cuddling, hugging, making eye contact, and shaking hands
2️⃣socialising (connecting or talking with friends and family reduces cortisol - even on zoom or on the phone)
3️⃣stroke your pet (lowers blood pressure)
4️⃣getting a massage (reduces stress hormones)

🍇Serotonin:
1️⃣exercise (increases serotonin and dopamine, but also helps balance them)
2️⃣cold showers(2-3 mins of cold showers can be unpleasant but offers great benefits that have longer lasting effects than compared to caffeine)
3️⃣sunshine (1-15 mins of daylight a day can increase serotonin and Vit D - or use a S.A.D. light)
4️⃣eating foods such as a banana, eggs, omega 3 fish, nuts and seeds, leafy greens and probiotics (contain L-tryptophan the precursor to serotonin)
5️⃣getting a massage (increases serotonin and decreases cortisol)

🍓Endorphins:
1️⃣laughter and crying
2️⃣creating music or art
3️⃣eating dark chocolate and spicy foods
4️⃣exercise and stretching
5️⃣high intensity interval training (HIT training)
6️⃣getting a massage

Why aren’t we all taught this stuff in school right? I launched a new talk this year all about managing you’re body clock to optimise performance and how to increase our happy hormones. The teenagers love this talk 😁.

Do like and share with anyone you feel may need this right now. Thank you to the Banana Tree log for their great visuals and posts.

#createmorehappyhormones #feelbetter #feelgoodfood #feelgoodchemicals #improveyourmood #boostdopamine #boostendorphins #boostoxytocin#foodandmood #nutritionist @bananatreelog #mentalhealthquotes #serotonin

thenutritionguru

Sundays 😃. Taking time out to chill. Hope you ...

Feb 7

Sundays 😃. Taking time out to chill. Hope you are too!

#sundays #chillvibes #weallneedrest #recharge #refresh #revive #restore
#artastherapy #artasmeditation

thenutritionguru

🧠I just attended the The Nutrition Society ...

Feb 4

🧠I just attended the The Nutrition Society conference on the importance of breakfast consumption and wanted to share their findings with you.

🍞The results of their meta-analysis of breakfast consumption showed consistent positive benefits on adolescent cognitive function, learning, concentration and academic outcomes.

🍳Children and teens often have a longer overnight fast, leaving them with low glucose stores on waking. Learning on empty stomach reduces their readiness to learn and academic outcome as most of the heavy academic curriculum is taught in the mornings, so having breakfast is critical.

🥯We know that over the course of the morning teenagers’ cognitive performance does decline in line with their blood sugar levels, so ideally a low GI nutrient rich breakfast including all food groups (protein, fats and complex carbohydrates) is ideal.

🥐Iron deficiency is common amongst teenagers (up to 40-50%) due to their period of rapid growth and development, this is the time in their lives with their highest need for nutrients. Breakfast provides an important source of iron and can help with cognition, brain function and memory.

🥚Evidence shows that breakfast consumption also leads to more physical activity, without breakfast studies show teenagers’ report feeling sluggish and an inability to concentrate. Breakfast eaters report improved mood, cheeriness and an improved ability to concentrate.

🥪Simple breakfast ideas include;

* Eggs, wholegrain toast
* Wholegrain toast with nut butter
* Wholegrain low sugar cereal e.g. porridge with fresh fruit
* Overnight oats with fruit
* Full fat greek yoghurt (sugar free) with low sugar granola and fruit
* Smoothies with oats, nut butter and fruits (frozen works well too)
* Wherever possible encourage consumption of a handful of unsalted nuts and seeds with breakfast. These are a great source of essential fats, fibre and a powerhouse of slow-release nutrients.

@the_nutrition_society #breakfastissoimportant #cognitiveperformance #mood #energy #concentration #iron #improvedacademicoutcome #pshe #teensmatter #youngminds #place2be @psheassociation @educationgovuk #breakfast #breakfastbenefits

thenutritionguru

Thank you for your fantastic 5* reviews coming in ...

Feb 3

Thank you for your fantastic 5* reviews coming in for my book.

To order yours hop on my website link in the bio or available from Apple iBooks or on Kindle Fire.

#teenagehealth #parentmanual #studentlife #studenthandbook #skinhealth #weight #buildhealthyhabits #mentalhealth

thenutritionguru

🍒The link between polyphenols and gut bacteria ...

Feb 3

🍒The link between polyphenols and gut bacteria is rapidly gaining momentum as a strategy for improving gut health and helping modulate the microbiome.

Why? Well they work in two ways - polyphenols can help change the gut bacteria (for the better) and good gut bacteria metabolise polyphenols into compounds that we can use and are super healthy for us 😄
⁣⠀
And to add to that certain polyphenols can inhibit 'bad' bacteria and pathogens so it's a win win 💕Although most studies focus on tea, but blueberries, cocoa, cherries and red wine have all been shown to have similar effects 🍇🍓🍒🍫🍷🍵
⁣⠀
🍓Berries are probably the richest source of polyphenols and an easy way to keep your gut happy along with all these foods;

Foods rich in polyphenols;

Pomegranates
Artichoke
Olives and EVOO
Red, white onions and shallots
Red lettuce
Asparagus
Endive
Spinach
Dark grapes
Blackcurrant
Plums
Carrots
Pears
Peach
Apricot
Tea
Coffee
Dark chocolate
Citrus fruits
Banana

#Polyphenols #Health #Microbiome #MentalHealth #Community #ImproveYourHealth #Tea #Blueberries #Cocoa #Cherries #RedWine #Polyphenols #CreamTea #Tumeric #moodfoods #optimumwellbeing

thenutritionguru

This week is children’s mental health week. As ...

Feb 1

This week is children’s mental health week. As you may know I talk with thousands of teenagers every year about the relationship between their diet and lifestyle habits and their mental health, mood and motivation. We call this lifestyle medicine as we know your daily habits affect every aspect of our health and wellbeing.

There are so many factors that impact mental health but did you know that western dietary patterns are associated with higher risk of depression?

Why does diet affect our mood and mental health?

Western diets high in processed foods, bad fats and sugar create:

* low grade inflammation  
* oxidative stress (depressed patients may have higher levels of free radicals and oxidative damage products)

Whereas the Mediterranean healthy diet:  
* reduces inflammation  
* improved mood  

Did you know that 60% of our brains are made up of essential fats? We lose on average 5mg of essential fats from our brains every day. Unless we replace them we start to see changes in mood, motivation, concentration etc. Are you feeding your brain every day?

Here’s a list of food that help feed our brains :

🧠Fatty fish x 2–3 portions a week or fish oil or algae supplements capsules
🧠Blueberries and dark berries  🧠Eggs 🧠Nuts and seeds – unsalted 2 tsp a day mixed
🧠Dark chocolate 70%
🧠Wholegrains 🧠Dark green leafy vegetables
🧠Water 🧠Green tea

I’ve included several chapters of my book for parents and teenagers/students on how diet affects mood. Learn more in my book available on my website link in the bio.

Parents, teenagers and young people want to know this information that sadly isn’t available as part of our school curriculum. If you like my posts please do like and share.

#childrensmentalhealthweek2021 #childrensmentalhealthmatters #childrensmentalhealth #brainfoods #mood #mentalhealthanddiet @_place2be @secretary_of_education @pshe @drchatterjee @doctors_kitchen @thefoodmedic @thelifestylepsychiatrist @_natashadevon #lifestylemedicine @lanserhof_arts_club @youngmindsuk

thenutritionguru

It’s the last day of January, this made me smile...

Jan 30

It’s the last day of January, this made me smile and I thought it would make you smile too 😁

I’m doing a 50 mile challenge for February - run, jog or walk for charity. A great way to keep focused and get outside next month and help our waistlines too.

Whose joining me? We start tomorrow.

Have a lovely weekend. 🏃‍♀️😘

#50milechallenge #charityfundraiser #keepmotivated👊👊👊 #justmovechallenge

thenutritionguru

A little exert from my book. A healthy outside ...

Jan 29

A little exert from my book. A healthy outside comes from inside!

The pigments that give fruit and vegetables their bright colours represent a variety of protective compounds. By eating all the colours of the nutrition rainbow, you’ll harness the power of these mood boosting and immune-boosting foods!

Scientific studies suggest that a healthy diet rich in fruit and veggies can improve our attractiveness by enhancing our skin colour and giving our skin a healthy glow.

Learn more in my book available now on my website. Like and share this post or tag a friend who may need this. 😄

#eatarainbow #mentalhealth #microbiome #youarewhatyoyeat #getyourglowon #moodfood #healthyeating #totalwellness #eatdiversity #colourfulfood #phytonutrients #phytochemicals #polyphenols #diseaseprevention #eatingdisordersupport #anorexianervosarecovery #bulemiarecovery

thenutritionguru

People ask me why I love my job. Helping people of...

Jan 27

People ask me why I love my job. Helping people of all ages create happy positive relationships with themselves, food and living their lives with abundance and not restriction is what makes me tick. I love getting to know them, understanding their desires and goals and working with them to make it happen.

I believe everyone deserves to live their lives with health, happiness, contentment and fulfilment. This all starts by understanding your body, what it needs to thrive and creating habits that serve you well to create positive outcomes.

There is so much torment amongst all age groups of trying to be perfect, thinking that thin equates to happiness when often it means a life off restriction. It can create imbalances in energy, sleep, mood, motivation, wellbeing as calorific restriction can create deficits in nutrients our body needs.

I teach people about living and eating with abundance to gain optimum vitality and true health and confidence. Learning to embrace your individuality and understanding of your unique beauty is fundamental.

I have so many chapters dedicated to all these points in my book 📚. Learn more on my website - see link in the bio.

#bodypositivity #selfcare #selflove #bodyimage #selfrsteem #nutrition #eatingdisorder #learntoloveyourself #youarewhatyoueat #nurtureyourself #nourish #nodeprivation #norestriction #restrictiveeating #dietsdontwork #eatingdisorderrecovery #disorderedeating #anorexianervosarecovery #bulemiarecovery #londonnutritionist @lanserhof_arts_club

thenutritionguru

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

Jan 26

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, their bodies require more nutrients than at any other time n their lives. 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

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

#theteenagehealthandwellnessguide

thenutritionguru

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

Jan 24

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

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

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

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

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

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

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

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

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

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

For anyone needing some lunch inspo, here’s some quick easy ideas that the whole family including the kids/teenagers can whip together.
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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.
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Would you like more ideas for lockdown simple healthy meals for the whole family?
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#nutrition #healthylifestyle #healthyeating #simplelunches #easyquickmeals #lockdownmeals #keephealthy #geteveryonecooking #mealsinminutes #eatwell #teenagehealth

thenutritionguru

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

Jan 11

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

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

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thenutritionguru

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

Jan 5

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

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

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thenutritionguru

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

Dec 15

🎄What year it’s been - 2020 I’ll be glad to see the back of you 🦠.

I’m signing off for 2020 to spend some quality time with my family and to rest and recharge my batteries for the coming year. I haven’t even bought a single present yet so I need to get my skates on.

Thank you to you all for all your support over the past year, I really appreciate it as you know. Although it’s a year I’ll be happy to leave behind, I think for many of us we have all learnt so much. For me particularly I have found extraordinary simple things like being in nature more, sunshine, meditation, family time, friendships and laughter can truly sustain us. But I don’t know about you but I can’t wait to travel again - sometime soon I hope 😁🌞.

I’m still working on my book, and can’t wait to share it with you in the early part of 2021. It’s been one of my busiest years work wise, as people have had time to really focus on themselves and understand that health, vitality and energy are fundamental in our lives. My personal mission is to help as many people as possible live their happiest, longest lives with good health. Disease prevention is so much better than cure right?

I was fortunate to be able to continue my work in schools throughout the year by hosting live webinars via Zoom and spoke to over 22,000 students this year. I have had lots of new schools sign up to my programme, as sadly the first lockdown triggered a spike in eating disorders and anxiety for young people.

I am so grateful to be able to do the work I do and love to see people of all ages thrive!

Wishing you and yours the best possible Christmas and the happiest healthiest new year.

Tina 😘

thenutritionguru

Monday Motivation!

For many of us we are...

Dec 14

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

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

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

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

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

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

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

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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 post graduate training in behavioural psychology, eating disorders and has a specialist interest in nutrigenomics.

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