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Ebooks

Ebooks

Showing all 8 results

30 day Detox & Cleanse Real Food Reset – Ebook
Rated 5.00 out of 5
£9.95 Add to basket
Energy Boosting Tips – that really work! Ebook
£3.95 Add to basket
How to Achieve Lasting Weight Loss – Ebook
£3.95 Add to basket
How to get more fruit and veg into your diet every day! Ebook
£1.95 Add to basket
How to reduce your Sugar intake!
£2.95 Add to basket
Keeping you and your family healthy during Covid (Ebook)
£2.95 Add to basket
Radiant Beautiful Skin Ebook
£4.95 Add to basket
The Easiest 7 day Detox and Cleanse Programme – Ebook
Rated 5.00 out of 5
£4.95 Add to basket

thenutritionguru

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thenutritionguru

Hello to all my new followers 👋. I thought I ...

Jun 24

Hello to all my new followers 👋. I thought I should tell you a little about my work, the clinic and our corporate wellness programme.

#londonnutritionist #corporatewellness #wellbeingatwork #speakerforschools #nutritioneducation #bloomsburypublishing #author #familyhealth #longcovid #eatingdisordersupport #eatingdosorders #anorexia #bulimia #bulimiarecovery #sportsnutrition #motivationalspeaker #explore

thenutritionguru

Berry blaster smoothie by one of the students at ...

Jun 22

Berry blaster smoothie by one of the students at Holt school., Enjoy this polyphenol packed glowing skin smoothie. Fantastic to support your gut health, mood and provide you with stable energy do a perfect breakfast, mid morning or mid afternoon snack. It is packed with a variety of berries and fruits, providing a rich source of nutrients in one ☝️ .

#nutrition #berries #juice #healthy #vitamins #vlog #food #summer #nutritionist #healthyliving #smoothie #avocado #polyphenols #antioxidants #foodandmood #guthealth #phytochemicals #parents #teenagers #feedthefamily #explore

thenutritionguru

For many A levels start tomorrow. This is the ...

May 22

For many A levels start tomorrow. This is the ideal pre exam plate layout. You’ll notice equal protein to complex carbs with plenty of veggies or fruit.

High fibre from whole grains, fruit and veg means it takes ages to digest providing consistent stable energy.

Good luck 🤞 🍀

#teenagers #examsuccess #healthyplate #bloodsugarbalance #stableenergy #brainpower #cognition #glucoseformybrain #alevels2022 #gcse

thenutritionguru

I’ve had a number of questions on energy drinks ...

May 18

I’ve had a number of questions on energy drinks and the caffeine content of certain drinks.

Alarmingly something like Monster has a whopping 54g of sugar that’s double the recommended amount of sugar for an adult for a day and 160g of caffeine. When combined with stimulant ingredients such as guarana or ginkgo Biloba that can alter the caffeine’s effects making it much more powerful. It can act on our whole central nervous system leaving us anxious, wired, unable to concentrate, affect our mood, create blood sugar imbalances leaving us exhausted after that initial burst of energy too.

#wellnessmatters #teenagers #mentalhealth #mood #caffeine #familyhealth #parents #depression #lowmoods #anxiety #palpitations #poorconcentration #fidgity #adhd #focus #examsuccess #speakerforschools #corporatewellness #wellbeingwednesday #caffeinesensitivity #sleepproblems

thenutritionguru

Caffeine is the only psychoactive drug available ...

May 16

Caffeine is the only psychoactive drug available to teenagers in the UK!

I’ve put a link in my biog to a post I’ve written all about caffeine and teenagers explaining in much more detail.

There’s not a week that passes that I don’t see a teenager whose struggling with these symptoms by the way.

Do tag and share with any parents or teenager/uni student that may find this helpful.

#wellnessmatters #teenagers #mentalhealth #mood #caffeine #familyhealth #parents #depression #lowmoods #anxiety #palpitations #poorconcentration #fidgity #adhd #focus #examsuccess #speakerforschools #corporatewellness #wellbeingwednesday #caffeinesensitivity #sleepproblems
#improvesleep #insomnia #behaviouralissues

thenutritionguru

It’s always so uplifting and motivating when I ...

May 16

It’s always so uplifting and motivating when I receive feedback from my patients, corporate clients and schools.

As I’m sure you know I really do love my work and I’m so passionate about sharing my 20 years worth of knowledge and expertise with the widest possible audiences.

The world of Nutrition constantly changes and one of the reasons I love my job as much as I do, is that it includes a lifetime of learning and updating my knowledge. Since I graduated way back in early 2000, I have seen so many dietary fads come and go and so many people spending their lives dieting, restricting and fearful of food.

My goal has always been to share evidence based sensible, sound, practical, sustainable advice about how we can thrive and feel fantastic, optimising our health and well-being, achieving a healthy weight and working on disease prevention through diet and lifestyle interventions while really enjoying food 😁. We can even now turn back our ageing with these bespoke health programmes . This is measurable through simple testing called @glycanage.

In addition to this test, we also offer the very latest health tests including DNA/genetics, gut health, thyroid, adrenal stress tests, hormone tests and much more. I’m thrilled to head up my team of nutrition experts who are all so knowledgeable and as passionate as I am.

In terms of talks I offer talks on a wide range of health topics for all age groups including;

Menopause
Sleep
Skin
Burnout
Health optimisation
Anti ageing/longevity
Immunity

Please do share or tag someone who may appreciate a wellness talk or workshop in their workplace or school.

#wellnesswednesday #corporatewellness #speakerforschools #pshe #healthandwellness #menopause #perimenopause #sleep @glycanage #DNAtests
#genetictests #wellnessmatters

thenutritionguru

Brown miso is packed with probiotics for the gut, ...

May 11

Brown miso is packed with probiotics for the gut, I got some questions asking what to do with it. This is a lovely simple dish to try. Serve with a side of kimchi for extra gut bacteria 🦠.

Let me know how you enjoy it 😘

Miso brown rice & broccoli salad with fiery prawns.

Ingredients
* 100g brown basmati rice
* 140g ready-shelled frozen edamame beans
* 140g broccoli (about ½ a head), broken into florets
* 1 tbsp brown miso paste
* ½ tsp finely grated fresh ginger
* 1 tbsp rice vinegar
* ½ tbsp clear honey
* 2 tsp sesame oil
* 2 tsp vegetable oil
* 3 garlic cloves , thinly sliced
* 1 red chilli , thinly sliced
* 200g raw shelled prawn
* 2 spring onions , finely sliced
* large pack coriander , roughly chopped

Method
* STEP 1Cook the rice following pack instructions, adding the edamame beans for the last 3 mins of cooking. Drain well. 
* STEP 2Meanwhile, steam the broccoli for 4-5 mins until tender. Run under very cold water, drain thoroughly and pat dry. In a small bowl, mix the miso, ginger, vinegar, honey, sesame oil and seasoning. 
* STEP 3Heat the vegetable oil in a non-stick frying pan. Add the garlic and half the chilli and cook gently for a couple of mins, taking care not to burn. Throw in the prawns, lots of black pepper and a pinch of salt. Turn up the heat and cook for a few mins until the prawns are cooked through. Toss the miso dressing with the cooked rice, adding the spring onions, coriander and broccoli. Season and stir together. Spoon the spicy prawns on top, scatter over the remaining chilli and serve.

#brownmiso #prawnstirfry #omega3 #feedthefamily #healthymeals #probioticfoods #miso #freshfood #brownrice #broccoli #prawns #healthiving #slowreleasecarbs #slowcarbsnevernocarbs #microbiome #gutbacteria #kimchi

thenutritionguru

Click on the link in my bio to read these two blog...

May 10

Click on the link in my bio to read these two blog posts on improving cognitive function to help support your teens 😘

#Cognitition #examsuccess #fuelyourbrain #focus #concentration #preventbloodsugardips #stabilisebloodsugar #adhd #motivation #preventtiredness #improvefocus #increaseenergy#increaseattention #nutritionist

thenutritionguru

Walnuts look like miniature brains and they really...

May 10

Walnuts look like miniature brains and they really do help our brains too, helping with the production of over 20 neurotransmitters - our brains chemical messengers to optimise brain function and mood.

I start every day with a around 6 king walnuts to optimise my brain health, improve my skin texture and give me a glow with the added benefit of its cardiovascular protective benefits. Here’s why!

Walnuts: This powerful brain food improves cognitive function and can even reduce memory loss. You palm sized handful for maximum effect. Packed with omega 3 its nourishing and anti-inflammatory for the skin too.

Nuts
Nuts are great for your body full stop. Nuts and seeds are powerhouses of antioxidant vitamin E and lots of minerals, they are also rich with essential oils and amino acids that aid your focus. Just a palm size handful a day of unsalted mixed nuts will do the job.

Aim for the unsalted ones and a portion is a flat sized palm sized amount.

If you can’t eat nuts seeds have very similar benefits so enjoy those, add them to smoothies, oats, salads, fish toppings, to muffins, cookies or energy balls.

Enjoy - great for cardiovascular health and skin health too.

#Cognitition #examsuccess #fuelyourbrain #focus #concentration #preventbloodsugardips #stabilisebloodsugar #adhd #motivation #preventtiredness #improvefocus #increaseenergy#increaseattention #nutritionist

thenutritionguru

Brain boosting smoothie
(For the non ...

May 10

Brain boosting smoothie
(For the non breakfast lovers)

Ingredients
* 1 small greenish banana
* 1 tbsp porridge oats
* 80g frozen berries
* 150ml milk of choice including nut milks
* 1 tsp honey
* 2 tsp chia seeds or ground flax seeds
* 1- 2 tsp nut butter
* 1 tsp vanilla extract

Method
* STEP 1Put all the ingredients in a blender and whizz for 1 min until smooth. 
* STEP 2Pour the banana oat smoothie into two glasses to serve.

#Cognitition #examsuccess #fuelyourbrain #focus #concentration #preventbloodsugardips #stabilisebloodsugar #adhd #motivation #preventtiredness #improvefocus #increaseenergy#increaseattention #nutritionist

thenutritionguru

Don’t forget the importance of hydration too! ...

May 10

Don’t forget the importance of hydration too!

Tag your teen to remind them 😘

#Cognitition #examsuccess #fuelyourbrain #focus #concentration #preventbloodsugardips #stabilisebloodsugar #adhd #motivation #preventtiredness #improvefocus #increaseenergy#increaseattention #nutritionist

thenutritionguru

We want to provide stable constant fuel to the ...

May 10

We want to provide stable constant fuel to the brain so to stay in the Energy zone it’s all about balancing the plate with slow release carbs, protein and some added fats to give that constant supply of glucose to the brain for attention, focus, improved concentration, improved mood, motivation.

As you can see here this combination of fibre, protein and fats gives the longest slow release of energy.

Tag a friend or share if you feel a friend would benefit from this information 😘

Good luck kiddos 💪

#Cognitition #examsuccess #fuelyourbrain #focus #concentration #preventbloodsugardips #stabilisebloodsugar #adhd #motivation #preventtiredness #improvefocus #increaseenergy#increaseattention #nutritionist

thenutritionguru

We want to stay in the Energy zone that’s the ...

May 10

We want to stay in the Energy zone that’s the green and yellow area to consistently fuel the brain and optimise brain 🧠 function.

Todays posts will be all about how to achieve that with food choices and plate layout.

Any questions just ask 😘

#Cognitition #examsuccess #fuelyourbrain #focus #concentration #preventbloodsugardips #stabilisebloodsugar #adhd #motivation #preventtiredness #improvefocus #increaseenergy #improvemood #attention

thenutritionguru

Anyone got kids sitting GCSEs, Alevels or uni ...

May 9

Anyone got kids sitting GCSEs, Alevels or uni exams. This post is for you.

The importance of breakfast! it really is vital for brain function, optimising focus, memory and performance.

Hop on my website www.theNutritionguru.co.uk blog page and scroll down to find my blog post all about memory and concentration with lots of ideas for you.

https://www.thenutritionguru.co.uk/67-2/

Good luck 😘

#breakfast #examtime #gcse #parents #teenagers #university #wellbeing #improvefocus #IQ #examsuccess

thenutritionguru

In my last video I discussed aiming for 30 ...

May 8

In my last video I discussed aiming for 30 different plants a week. This is how it could look.

Why? The more diverse plant foods we feed our gut microbes, the more diverse they become and the more ‘skills’ they have to…
* Train our immune cells.
* Increase our resilience to infection.
* Strengthen our gut barrier.
* Communicate with our brain.
* Balance our blood sugar, lower blood fats and help prevent against many diseases.

So what counts? All of your fruits, vege, wholegrains, legumes (beans and pulses), nuts and seeds, herbs and spices. 1 portion per point, with herbs and spices getting 1/4 point each.

Here’s what 30 plant points can actually look like:
VEGE – Tomatoes, mushrooms, broccoli, pepper, sweetcorn, spinach, potato, onion, peas, carrot.

FRUIT – Grapes, apricot, strawberries, watermelon, blueberries, raspberries, apple, banana, orange, kiwi.

GRAINS – Oats, brown rice, quinoa, buckwheat, wholewheat flour.

LEGUMES, NUTS & SEEDS – Chickpeas, lentils, tinned beans, pack of seeds, pack of nuts (mixed for extra points!).

My other tips for getting in more plants would be to incorporate pre-packaged vegetables, such as stir fry mixes, mixed salad leaves or five grain pouches. Each mix offers a variety of vegetables.

Also adding toppings to the meals you already enjoy so you can increase your plant intake without having to make a huge change to your diet. Sprinkle seeds onto yoghurt or salads or adding fresh basil and coriander to dishes is a great way to start.

Do you manage this already?

Tag a friend who would appreciate this post 😘

#30plantsaweek #diversitydiet #microbiome #zoe #eatmoreplants #feedthefamily #herbs #spices #legumes #pulses #veggie #vegan #meatlessmonday #polyphenols #fibre #feelgood #healthybowels #cardiohealth #grains #beans #carotenoids

thenutritionguru

Thyme Steam Inhalation for Cough

Thyme ...

Apr 30

Thyme Steam Inhalation for Cough

Thyme helps fight respiratory infections and is a natural expectorant that serves as an antiseptic and helps expulse mucus. It's also good for soothing coughs and fighting nasal congestion. It’s great for bronchitis and covid coughs too.

This is a wonderful combination however you can just use fresh thyme.

INGREDIENTS

* 1 pint water
* 1 tsp thyme
* 1 tsp oregano
* 1 tsp mint
* 1 tsp eucalyptus leaf (optional)

INSTRUCTIONS

* Boil water in a large pot or tea kettle.
* Place herbs in a large stock pot and pour boiling water over herbs.
* Lean head over pot with herbs and water (it should be steaming).
* Cover head with a towel to seal in the steam from the pot.

Thyme can be extremely helpful for sore throats as it is antimicrobial. Steep 1-2 teaspoons fresh thyme to make your own tea.

It’s also great for helping skin conditions such as acne and rosacea as well as for treating seasonal allergies. Would you like me to tell you about that next time?

Tag a friend who would benefit from a thyme inhalation or thyme tea.

#thyme #medicinalherbs #respiratory #cough #coughremedy #naturalcoughremedy #acne #thymetea #healthyfamily #familyhealth #covidcough #coughrelief #steaminhalation #bronchitis #seasonal-allergies #sorethroatremedy #sorethroat #expectorant #explore

thenutritionguru

Lots of joy already from my veggie patch ...

Apr 30

Lots of joy already from my veggie patch 😊🌱🌱🌱

Here’s an update. So much to learn so keep the tips coming.

Oh I remember the other edible flower is borage 😃.

Would love to know why it’s essential to grow flowers alongside the veggies so do let me know, and why I need straw around the 🍓 strawberries?

Have a great weekend and tag a friend who knows about growing stuff for me please ☺️. All your tips are so helpful.

P.s. I’m sending out a newsletter this week so make sure you subscribe on my website - the links in the bio.

See stories for my veggie patch pics and grow bags.

#growyourown #brassicas #greenleafyveg #microbiome #diversity #guthealth #foodandmood #borage #edibleflowers #strawberryplants #organicveggies #familyfun #sustainableeating #explore #sustainableliving #londonnutritionist

thenutritionguru

A whole week of inspiring and empowering young ...

Apr 26

A whole week of inspiring and empowering young people to understand the power of nourishing themselves, not only from food but all elements of self care. That’s my agenda this week and working with my clients too.

I feel blessed to do the work I do 😊.

Young people are our future - so many health issues can be prevented through understanding how food, sleep, alcohol, caffeine and sugar impacts how we feel, our mental and physical health, energy levels and so on. Changing behaviours can change the health landscape for their future.

#teenagersmatter #selfcare #youarewhatyoueat #empower #confidence #eatingdisorders #nutritionist #londonnutrition #clinicalnutrition #teenagehealth #teenagers #parenting #parentingteens #orthorexia #adhd #dyslexia #bulemia

thenutritionguru

I got a couple of messages asking where we bought ...

Apr 22

I got a couple of messages asking where we bought the plants. This lovely charity in Bristol which supports vulnerable adults called the @propagationplace is a one stop shop for all your veggie garden needs.

They offer a really lovely selection of veggies, fruits and edible flowers.

#veggiepatch #supportcharities #childrensgardeninabox #growyourown #healthyfamily

thenutritionguru

I just thought I’d mention that ...

Apr 22

I just thought I’d mention that @chateaudepuissentut, the location of our In:Spa Retreat last week also hosts cancer retreats. The owners are special people who created their home to host retreats specifically for people with cancer.

If you know someone whose got cancer that would like a restorative retreat with amazing food, bodywork, yoga, meditation in beautiful scenery, then let them know about this place won’t you.

#healthretreats #cancerretreat #wellnessretreat #macrobioticdiet #retreat #chateau #yoga #massage #caring

thenutritionguru

My first ever veggie patch (organic). All planted ...

Apr 20

My first ever veggie patch (organic). All planted now but how do I keep them alive?

Will they be eaten by the morning?

I hear I need to go out in the middle of the night with a torch to collect slugs 🐌!!!! Yuk!!! I hate slugs.

Any top tips most welcome please.

I plan to grow beans and sweetpeas on the wigwams too, oh and strawberries too but haven’t bought them yet.

Do please share your secrets with me won’t you.

#veggiepatch #growyourown #organicgardening #organicveggies #chard #artichokes #lettuce #chicory #rocket #springonions #beans #sweetpeas #kohlrabi #nutritionlife #healthyfamily #kale #spinach healthylifestyle #healthyfamily #reducepollutants #explore #healthyfood #healthyrecipes #healthyeating #healthychoices #pesticidefree #pesticidefreezone #pesticideskill #pesticidescausecancer

thenutritionguru

Strawberries have been found to have the highest ...

Apr 20

Strawberries have been found to have the highest levels of pesticides.

If you don’t want to buy a spray like this you can use baking soda or vinegar too.

Add one teaspoon of baking soda to four cups of water, and soak your strawberries in a large bowl for five minutes. Then rinse your strawberries with cold running water and pat them dry.

Another effective way to clean pesticide residue off of strawberries is to submerge them in a vinegar bath. In a bowl, mix four parts water with one part white vinegar, then let the strawberries soak in the bowl for 20 minutes. Rinse the strawberries thoroughly with fresh cold water to clean off the vinegar.

#toxins #pesticides #healthylifestyle #nutritioninpractice #pollutants #anticancer #londonnutritionist

thenutritionguru

Veggie wash available from health food stores and ...

Apr 20

Veggie wash available from health food stores and online of course.

I got mine from HomeCareessentials.co.uk

The discount code for my Infrared sauna from @firzonesaunas is TNG10

#reducetoxins #pesticides #DNAdamage #hormonesbalance #cancer #healthyweight #eatwell #healthylifestyle #healthyfamily #reducepollutants @firzonesaunas #explore #healthyfood #healthyrecipes #healthyeating #healthychoices #pesticidefree #pesticidefreezone #pesticideskill #pesticidescausecancer

thenutritionguru

Honestly I’m sad to leave today. It’s been an ...

Apr 19

Honestly I’m sad to leave today. It’s been an unforgettable stay here @chateaudepuissentut with Angela and DK our warm and such kind hosts for our @insparetreats here in France.

I feel it’s something that everyone should try but be warned it’s addictive. So many guests come back year after year. I can understand why.

You are supported and held by the kindest warm team of health experts to support you through your gentle detox with delicious healthy plentiful food, yoga, fitness classes, nutrition consultations and talks hikes and massage therapy. We are leaving feel cleansed, energised and focused on what we want to take home and practice more of in our lives to feel balanced every day.

It’s been a very special experience. I feel nourished in body and soul and I have made friends for life.

At @chateaudepuissentut they host well-being and health retreats for people with cancer using an exclusively macrobiotic diet.

Whose joining me for the next one?

#retreats #detox #gentlecleanse #yoga #fitness #massage #meditation #nutritioninpractice #bodywork #londonnutritionist #nutrition #explore @insparetreats @chrismanninginsta @sophiagreengrass_yoga @aoifecoghlan_

thenutritionguru

So today I’m editing my book 📖 and got a ...

Apr 7

So today I’m editing my book 📖 and got a craving for something decadent, delicious and indulgent. These totally hit the spot.

You would NEVER believe these are flourless brownies with hidden super fibre black beans. They are soo good! 🤤

Ingredients

• 1 x 400g tin black beans drained and rinsed well
• 2 eggs at room temperature
• 56 g light & mild olive oil
• 2 teaspoons vanilla extract
• 2 tablespoons decaf coffee
• 60 g unsweetened cocoa powder
• ½ tsp baking soda
• ¼ tsp salt
• 164 g light brown sugar
• 85g milk or dark chocolate chips optional
Method
1. Preheat your oven to 160c. Line an 8-inch square baking pan with parchment paper. Grease the paper with cooking oil spray, and set the pan aside.
2. In a blender or food processor, place the drained and rinsed beans, eggs, oil, vanilla and coffee, and blend or process until smooth.
3. In a large bowl, place the cocoa powder, baking soda, salt and brown sugar, and whisk to combine well, breaking up any lumps in the brown sugar.
4. Create a well in the centre of the cocoa powder mixture and add the pureed bean mixture. Mix until well-combined.
5. Add about half of the chocolate chips to the batter and mix to combine. The mixture will be thickly pourable.
6. Pour the mixture into the prepared baking pan and spread into an even layer. Sprinkle the remaining chocolate chips even on top of the batter, and press down gently to help the chips adhere.
7. Place the baking pan in the centre of the preheated oven. Bake until the top springs back when pressed gently with a finger (about 25 minutes).
8. Continue to bake your brownies until the top is set, and it springs back when pressed gently in the centre with your forefinger. And when you shake the pan gently from side to side, it doesn't jiggle at all.
9. Remove the pan from the oven, place it on a wire rack (still in the pan) and allow to cool until no longer hot to the touch.
10. Remove from the pan and slice into squares.

#brownies #flourlessbrownies #healthysnacks #glutenfree #dairyfree #familyfood #feedthefamily #blackbean #highfibre #eatrealfood #getallfamilycooking #

thenutritionguru

Anyone looking for healthy natural skincare range ...

Apr 7

thenutritionguru

Do you often wonder what would make a healthy ...

Apr 6

Do you often wonder what would make a healthy tasty snack? Here are some suggestions for you.
In an ideal world we would leave gaps between meals to allow our digestion to rest and if we are eating a filling, nourishing meal 3 times a day the majority of us will make it through without needing snack. However, there are some people who find their blood sugar drops between meals making them feel ‘hangry’, that all too familiar feeling of being irritable caused by hunger. Also, before or after hard exercise a snack might be a good idea for some. So, at those times when a snack that is tasty, quick and healthy is needed a few suggestions for clients include:

* A handful of nuts such cashews, almonds and walnuts, they full of protein and essential fats to support all cellular functions
* A vegetable smoothie made with lots of green leafy veg, beetroot, a handful of berries and some ground flaxseed and chia seeds.
* Hummus made with extra virgin olive with some vegetable crudites dunked in provides protein, essential fatty acids, fibre and the chickpeas give us a good helping of phyto-oestrogens.
* Kiwifruit is not only are they fantastic for relieving constipation and gut health in general, but also can help reduce DNA damage by 60%.
* A bowl of oat porridge, add berries and ground almonds. Oats are very nutritious and contain beta glucans, which are great for immune support.
* Fermented foods like kimchi, or try sauerkraut, if you don’t like spicy food; provide us with probiotics for our gut microbiome.
* A boiled egg either on it’s own spread on oat cakes or wholegrain toast provides protein, iron and a good serving of choline for the brain and liver.
* Avocado spread on wholegrain toast or just eaten alone, research suggests helps protect us against heart disease and high blood pressure.

What’s your favourite snack?

#snack #nutrition #health #peckish #avocado #kimchi #fibre #ageing #bloodsugar #metabolism #healthysnacks #snacking #brainnutrients #guthealth #optimumnutrition #optimumhealth #phytooestrogens #hummus avocado #greensmoothie #nuts #almonds #brazilnuts #clinicalnutritionist #londonnutritionist #phytooestrogens #menopause

thenutritionguru

So many people are unwell with Covid again so I ...

Apr 5

So many people are unwell with Covid again so I thought a recipe for Kitchari would be a good idea. It’s very gentle on your digestive tract, but still full of nutrition from the lentils, rice, herbs and spices.

Kitchari Recipe

* 100g of mung dal (soaked overnight and then very well rinsed a few times)
* 100g of basmati rice (soaked for at least an hour and rinsed a few times)
* 500ml of filtered water
* 30g of peeled, fresh ginger
* 1 tbsp of coconut oil
* ½ tsp of cumin seeds
* ½ tsp of mustard seeds
* 1 tsp of turmeric powder
* ½ tsp of coriander powder
* ½ tsp of cumin powder
* ½-1 tsp of sea salt (to taste)
* a grind or two of black pepper
* 1 medium sized courgette, cut up into small batons

Option - coriander and ginger sauce
* 70g of fresh coriander
* 30g of chopped raw cashews
* 15g of peeled, fresh ginger
* 90ml of water
* the juice of one lime
* 3 tsp of maple syrup
* ½ a deseeded green chilli
* ½ tsp of sea salt

* Add the mung beans & filtered water and bring to the boil and simmer for 20 minutes with the lid on. Stir and add more water if necessary. 
* Make the dressing by placing all the ingredients together in a high-speed blender and processing until you have a smooth texture.  
* In a separate sauce/frying pan and at a low temperature, heat the coconut oil until it melts. Add the cumin and mustard seeds, cooking gently, until they start to make a popping sound. 
* Next add the ginger and remaining spices and sauté for a few more minutes until the spices are lightly toasted and golden. 
* Add the tarka to the rice and dal and cook for a further five or so minutes stirring well throughout. At this point you also add in the chopped-up courgettes, and season. You are aiming for a wet, risotto type consistency to the kitchari. 
* Serve immediately either on its own, or with a tablespoon of the coriander and ginger sauce.

#naturopathic #ayurvedic #illnessrecovery #healthandwellness #immunity #covidrecovery #flurecovery #strength #energy #nutritionalmedicine #nutritioninpractice #doshas #balancenergy #mungbeans #cougettes #indianhealthyrecipe #kitchari

thenutritionguru

In my talks I talk a lot about how gut health ...

Mar 31

In my talks I talk a lot about how gut health influences so many aspects our health. We have new findings each day on just how important it is to keep our gut bacteria thriving. This new study highlights the importance of the microbiome and cognitive decline.

* Women who use a lot of antibiotics in midlife may be more likely to have cognitive decline later, according to new research.
* There may be a link between the gut microbiome and cognitive decline.
* Experts caution that decisions about antibiotics should be made in consultation with a health professional.
* Doctors already know several key modifiable risk factors for cognitive decline.

Alongside dietary advice including increasing rainbow high fibre foods and aiming for 30 different plant based foods a week, bone broth and stewed apples, I do recommend high quality probiotics including @symproveyourlife @vsl_3_official @nutriadvancedltd @gardenoflife

#guthealthmatters #guthealth #gutbrainaxis #probiotics #prebiotics #highfibre #foodmood #wellnessatwork #corporatewellness #wellbeingwednesday #mediterraneandiet #wholefoods #plantbased

thenutritionguru

This week I’m working with corporate companies ...

Mar 28

This week I’m working with corporate companies hosting talks on Burnout and Fatigue.

In 2019, ‘burnout’ was recognised by the World Health Organisation (WHO) as an ‘occupational phenomenon’. As lockdowns have drastically affected our work-life balance and working environments, regular research was conducted to ascertain the public’s perceptions of burnout and the contributing factors, considering the pandemic.

The lines between work and home life have become increasingly blurred. Many of us are working longer hours, have been looking after children during the working day, and for many, our means of social interaction and social environments have changed.

Burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time.

Common signs of burnout:
* Feeling tired or drained most of the time
* Feeling helpless, trapped and/or defeated
* Feeling detached/alone in the world
* Having a cynical/negative outlook
* Self-doubt
* Procrastinating and taking longer to get things done
* Feeling overwhelmed

When asked to identify the symptoms of burnout, 85% of UK adults correctly identified symptoms of burnout, while 68% mistakenly identified symptoms of anxiety.

Burnout isn’t something which goes away on its own. Rather, it can worsen unless you address the underlying issues causing it. If you ignore the signs of burnout, it could cause further harm to your physical and mental health in the future. You could also lose the ability and energy to effectively meet the demands of your job which could have knock-on effects to the other areas of your life.

We work with so many clients who present with Burnout symptoms and help them recover.

Would your workplace benefit from a talk from one of expert graduate and masters Health & Wellness experts?

Do like and share to those that may find this helpful 😘

#burnout #workplacewellness #londonnutritionist #nutritioninpractice #corporatewellness #nutritionspeaker #overwhelmed #reducestress #fatigue #clinicalnutrition #worriergene #nutrigenomics #stressreduction #workplacewellness

thenutritionguru

Inflammation is the cause of so many issues with ...

Mar 25

Inflammation is the cause of so many issues with our bodies, and often makes us feel unwell and like crap!

It can be underlying issue in a multitude of health problems such as obesity, auto-immune disease, low mood, gut issues, cardiovascular disease and more.

Once we have inflammation, a switch in our cells leads to a steady production of NFKappaB and consequently more inflammatory markers are made. These are what can cause a multitude of symptoms like depression, pain, weight gain, fatigue and foggy brain.

So it’s important we find ways to calm the production of these inflammatory messengers, allow the immune system to reset and turn off the switch. Factors such as high glycaemic, processed diet, stress, lack of exercise, not enough sleep, toxic exposures can all influence inflammation.

Studies estimate that close to 77% of inflammatory reactions are determined by factors over which we have at least some control — including our diets.

Here are just a few of delicious foods with anti-inflammatory properties:

* Tomatoes contain Lycopene - cardiovascular and anti cancer benefits. One of the mechanisms for its protective activities is by down-regulation of the inflammatory response.
* Turmeric contains curcumin and this has been found in studies to have an anti-inflammatory action because of it’s ability to inhibit cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS).
* Berries induce a reduction in NF-κB signaling. NF-kB has been implicated in many chronic inflammatory conditions.
* Oily fish, studies show that omega 3 fatty acids from oily fish like mackerel, sardines, salmon and anchovies reduce inflammation.
* Leafy greens such as broccoli, spinach, Swiss chard, kale, Brussels sprouts are filled with Vit E and Quercetin and Vit K natural antioxidants.
* Green tea contains EGCG which activates Nrf-2. When Nrf-2 is activated, inflammation decreases.

Please do like and share with anyone who you feel may benefit

#inflammation #diet #food #tomatoes #omega3 #stress #greentea #greens #nutrition #turmeric #berries #anti-inflammatory

thenutritionguru

Anyone for a cuppa? Yea has so many benefits ...

Mar 24

Anyone for a cuppa? Yea has so many benefits ☕️🫖

So many of my clients love a cup of tea and are delighted and amazed to learn that this simple daily ritual can actually have health benefits and play a crucial role in looking after themselves. All whilst being super tasty and comforting.
Different teas have different benefits read on to discover how your favourite tipple is adding bonus points to your diet.

Black tea is rich in polyphenols. These multi-tasking natural chemicals have antioxidant and anti-inflammatory properties. Also, what is truly wonderful about them is how they augment the gut bacteria. Up to 95% of the polyphenols you eat travel (undigested) to the colon where they are broken down into smaller metabolites by your bacteria. These make them more readily available for the body to use, plus they also act like prebiotics feeding the beneficial bacteria. They can also prevent the growth of pathogenic bacteria and improve the function of the intestinal barrier.

Green tea is a powerhouse when it comes to keeping you healthy and protecting against disease.
3 reasons to drink it every day
• Lowers your cancer risk. The Shanghai women's healthy study recently found that those who drank tea at least three times per week had a 37% reduction in the risk for colon cancer compared to women who don't drink tea.
• Protects your DNA from oxidative stress
• Helps reduce blood pressure

Licorice root has been used in Chinese Medicine for centuries. Recent studies have shown that these metabolites possess many pharmacological activities, such as antiviral, antimicrobial, anti-inflammatory, antitumor and other activities. The anti-viral effects are thought to be due to it's ability to inhibiting viral replication and reducing binding to host cells.

Ginger has a long history of use as a traditional remedy. Many of you may be familiar with ginger tea being great for nausea and digestion. There is also evidence to suggest it can help with inflammation and pain. There are several studies showing ginger tea to be a useful inclusion in the diet to reduce pain for those that suffer from osteo arthritis and gout.

#tea #liquorice #ginger #greentea #blacktea

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Presscription Rejuvenating Juice Cleanse Day 1
...

Mar 22

Presscription Rejuvenating Juice Cleanse Day 1

Discount code for anyone who go wants to give it a try - kale555 🥬

@presscriptionjuice #springreset /#detox #cleanse #weightloss #cravings#breakhabits #explore #healthylifestyle #menopause #perimenopause #skinhealth #guthealth #clearskin #fasting #juicecleanse #londonnutritionist

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Low thyroid symptoms

In the clinic this ...

Mar 18

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Juices vs Smoothies!

I often get asked by...

Mar 17

Juices vs Smoothies!

I often get asked by my clients what the difference is between a juice or a smoothie and which is best for their health.

So let me give you some info,

Smoothies:
• Made in a blender, nutribullet or similar and blends all the ingredients together.
• They retain all the nutrients of the food, nothing is lost
• Keeping all the fibre means they are more filling and aid bowel movements.
• Great for gut health as they retain the prebiotics in the fruits and veg, to feed the gut microbiome.
• Acts as a great vehicle for adding nutritious additions like cacoa powder, maca, protein powders.

Juices:
• Made using a juicer it separates the liquid from the fibre
• A very quick infusion of all the nutrients into the blood stream as digestion and absorption is so speedy without fibre to slow it down.
• This quick absorption also means a fast and sharp spike in blood glucose, resulting in insulin release, so not so good for blood sugar imbalance
• Removing the fibre means you can pack in more fruit and veggies and benefit from more vitamins, minerals and phytonutrients
• Often used a in a fast or detox to super charge the process
• Gives you nutrients without working the digestive system so can be useful in a fast so cells in the gut can focus on rest and repair

Did you find this helpful? If so please like and tag someone who may find this interesting too 😘

#juice #smoothie #greenjuice #fibre #prebiotic #detox #health #nutrition #cleanse #guthealth #wellness #feelgood #nutrientdense #nutritionist #nutritioninpractice #nutritionalmedicine

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So a little self care for me today seeing the ...

Mar 15

So a little self care for me today seeing the amazing @sallytheacupuncturist for Acunpunture, which is truly magical for menopause symptoms. You can treat menopause symptoms naturally through diet, exercise and Acunpuncture which is very effective.
I promise it’s not painful at all ☺️.

These sessions are so relaxing as Sally has a heated bed and I always come out of her sessions floating and relaxed. I sleep so much better and feel so calm.

So in these pictures Sally is harmonising my middle jiao by strengthening your Spleen and Stomach this is to treat the treat the nocturia. Shes also treating my Kidney Qi tonifying both the yin (to help with the sleep, awakeness and general menopausal symptoms) and the Yang to support the holding function of the Kidney Qi.

The needles in my head are to calm the Shen and promote sleep.

Not everyone wants or can take HRT so this ancient medicine is fantastic to support you through hormonal changes along with so many health issues.

I cannot recommend Sally enough. She’s a real healer and expert in Acunpuncture. I have always turned to Acunpuncture when I’ve felt of balance in my life and always found it works so well.

Do like and share if you know someone who may benefit from some Acunpuncture.

@sallytheacupuncturist #menopause #perimenopause #balance #fertility #sleep #energy #totalwellbeing #selfcare

thenutritionguru

One of the topics we discussed last night in my ...

Mar 15

One of the topics we discussed last night in my Sleep Talk is the COMT gene. Its estimated approx 30% of the population has a genetic variant of this gene. The upside of the +/+ Worrier varient is that it is associated with a higher IQ, better memory, high concentration, an ability to coordinate complex thoughts, reason and problem solve as well as have high energy levels. However it can really impact the ability to switch off, which can impact your sleep.

The COMT gene enzyme has the job of deactivating the neurotransmitters released in response to stress. As the COMT enzyme breaks down your neurotransmitters, the physical signs they have produced will start to subside. The +/+ Worrier variant can create higher rates of stress, anxiety, ruminating thoughts and insomnia.

1. Because COMT is a methylation gene, it's essential to get adequate B vitamins to support COMT, especially B2, B6, B9, and B12 as well as magnesium.

2. Because COMT has a hard time removing stress & oestrogen hormones (CATECHOLS) from the body, it can also be helpful to avoid foods that increase catechols.

* Limiting caffeine can also be helpful, as caffeine can trigger release of catechols. Limiting alcohol and smoking, which may have a negative effect of COMT.
* A high protein diet is not recommended as this can trigger catechol release.

3. It's also key to eat foods that remove excess catachol estrogens from the body and avoid foods that mimic estrogen. It can be helpful to avoid estrogen boosters (e.g., xenoestrogens, dairy, parabens, and possibly soy.)
* I always recommend to eat more cruciferous vegetables like cabbage, broccoli, or cauliflower, flaxseed.

4. And fasting can increase catechols, which can bog down COMT. So eating regularly and maintaining blood sugar is essential.

5. Lastly, avoid stress whenever possible.
* This COMT gene variation limits the body's ability to remove some stress hormones by 3-4 times. So stress feels stronger, lasts longer, and does more damage. So be sure to practice stress reduction such as meditation, breathing exercises and self-care.

#sleep #comt #worriergene #insomnia #sleepwell #reducestress #burnout #genetictests #DNA

thenutritionguru

I thought I’d share with you a couple of the ...

Mar 14

I thought I’d share with you a couple of the things I will be talking about to the medical and psychiatry students in my sleep talk including some of the treatments and supplements that are very helpful to improve sleep.

Are you struggling with sleep right now? Would you believe 90% of the people I speak to in my talks and workshops say they have sleep problems. We are averaging 20% less sleep than we did 40 years ago. Sleeping pills have risen 125% over the last decade. I do hope you find this helpful.

Please feel free share with someone who you feel may find this useful.

Effective treatments include;

•CBT-I – Cognitive behavioural therapy for Insomnia (see CBT-i Coach app)

•Sleep Aid devices – SLEEP HUB – play sounds to follow certain brain states that mimic what happens in a normal sleep cycle

•ASMR triggers – noise that helps people get to sleep

•White Noise – shown to help improve sleep quality

•Amber (Blue light blocking) glasses – worn for 2 hours before bedtime.

•Reduce overall screen time - screen time is directly related to insomnia and shorter sleep in young people

•Heavy Blanket – stacks of research on this!

•Avoid daytime napping

#sleep #sleepwell #cbt #cbtsleep #nutrientsforsleep #sleephygeine #sleepdisorder #shiftwork #optimisehealth #metabolichealth #insomia #mood #mentalhealth #nutritionalmedicine #nutritioninpractice #workplacewellness #nourish #londonnutritionist

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So last week I wrote about reheating pasta to ...

Mar 7

So last week I wrote about reheating pasta to reduce the glycemic load. Today I’m explaining the benefit of freezing bread and reheating rice.

Starchy foods can have a profound effect on metabolism. The structural properties of starchy foods can affect their digestibility and postprandial metabolic responses, which in the long term may be associated with the risk of type 2 diabetes and obesity.

Researchers have known about resistant starch for over twenty years but despite its health benefits it’s not something that we hear about very often.

Cooling of cooked starch is known to cause starch retrogradation which increases resistant starch content.

Studies have shown the impact of freezing and toasting on reducing the glycaemic response of bread.

Cooling of cooked white rice increased resistant starch content too. Cooked white rice cooled for 24 hours at 4°C then reheated lowered glycemic response compared with freshly cooked white rice.

When regular starch becomes resistant starch, most of the sugars it contains aren’t released in your gut and so your body will take in fewer calories from the same food.

Because less sugar is released into the blood stream from this resistance starch, there’s less of a blood sugar spike. In turn, this reduces the levels of insulin in the blood.

Resistant starch is indigestible and so shares many properties with fibre, helping food pass through the gut and generally improving digestion.

Once it reaches the lower gut, resistant starch feeds our beneficial bacteria, which in turn produce chemicals which can help our immune systems, cardiovascular health and many other benefits.

#restistantstarch #bloodsugarbalance #GL #Glycemic load #fataroundthemiddle #menopauseweight #rice #bread #healthweight #foodforlife #youarewhatyoueat #nutritionist #familyhealth #prediabetes #metabolicsyndrome #metabolichealth

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Want to know how you can reduce your blood sugar ...

Mar 4

Want to know how you can reduce your blood sugar spikes when eating pasta and massively help your waistline?

You are probably familiar with the idea that pasta is a form of carbohydrate and like all carbohydrates it gets broken down in your guts and then absorbed as simple sugars, which in turn makes your blood glucose soar.

In response to a surge in blood glucose our bodies produce a rush of the hormone insulin to get your blood glucose back down to normal as swiftly as possible, because persistently high levels of glucose in the blood are extremely unhealthy.

A rapid rise in blood glucose, followed by a rapid fall, can often make you feel hungry again quite soon after a meal. It's true of sugary sweets and cakes, but it's also true for things like pasta, potatoes, white rice and white bread. That's why we emphasise the importance of eating foods that are rich in fibre, as these foods produce a much more gradual rise and fall in your blood sugars.
But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called "resistant starch".

It's called "resistant starch" because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.

The volunteers were randomised to eating either hot, cold or reheated pasta on different days.

Just as expected, eating cold pasta led to a smaller spike in blood glucose and insulin than eating freshly boiled pasta had.

But then they found something that we really didn't expect - cooking, cooling and then reheating the pasta had an even more dramatic effect. Or, to be precise, an even smaller effect on blood glucose.

In fact, it reduced the rise in blood glucose by 50%.

Take home - cook your carbs, leave to cool and reheat and enjoy 😉

#resistantstarch #bloodsugarbalance #healthweight #carbohydates #pasta #rice #potatoes #hba1c #menopause #fataroundthemiddle #londonnutritionist #optimisehealth

thenutritionguru

I’ve been quiet on Instagram as I’ve been ...

Mar 3

I’ve been quiet on Instagram as I’ve been presenting and writing a bunch of new talks including this one for the medical and psychiatry students at Leeds university.

I’m super thrilled to be invited to share evidence based nutritional science and lifestyle factors that impact our sleep with the next generation of medical students. This topic may well improve their quality of life as they often work very long hours and help them advise their patients too. Sleep is fundamental to optimising not only our general health but also our mental health and even our metabolism and healthy ageing.

Nutritank was set up to bring nutrition education to medical students who want to learn more about lifestyle medicine and nutrition medicine in practice.

More and more people are recognising the impact of diet and daily lifestyle habits on their health, energy levels, sleep quality, waistline and mental health.

Would you like doctors to know about diet and lifestyle medicine in practice ?

#sleep #lifestylemedicine #nutritank #nutritankleeds #nutritionist #motivationalspeaker #healthandwellnesscoach #wellbeingatwork #corporatewellness #healthandwellnessatwork #wellbeingwednesday #londonnutritionist #improveyoursleep #sleepwell #sleepmood @nutritank_official @leedsnutritanksociety

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Research led by King’s College London has, for ...

Feb 24

Research led by King’s College London has, for the first time, shown that when omega-3 polyunsaturated fatty acids (PUFAs) are given to patients with depression they are metabolised into molecules called lipid mediators and the levels of these in the blood are linked to an improvement in symptoms. The research is published in Molecular Psychiatry.

Lead author Dr Alessandra Borsini, NIHR Maudsley BRC Senior Postdoctoral Neuroscientist at King's College London, said: “Using a combination of laboratory and patient research our study has provided exciting new insight into how omega-3 fatty acids bring about anti-inflammatory effects that improve depression. For some time we have known that omega-3 PUFA can induce anti-depressant and anti-inflammatory effects but, without further understanding of how this happens in the human brain, it has been difficult to develop treatments. Our study has helped shine a light on the molecular mechanisms involved in this relationship which can inform the development of potential new treatments for depression using omega-3 PUFA.” 

I love research and aim to bring the latest science to all my talks and workshops for schools and businesses.

#nutritionalpsychiatry #omega3 #antiinflammatory #foodasmedicine #mood #depression #anxiety #moodenhancer #wellbeing #improveuoursleep #sleepwell #mentalhealth #optimisewellbeing #londonnutritionist #foodandmood #nutritioninpractice #medicalnutritiontherapy #clinicalnutrition #nutritioninpractice

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The benefit of Continuous glucose monitoring Part ...

Feb 23

The benefit of Continuous glucose monitoring Part 3 of 3

Women and middle aged weight gain

As women enter menopause around age 50, maintaining a consistent weight may suddenly become an uphill battle. Even if you keep up with the same exercise and eating habits, it’s not uncommon to start gaining.

So what’s going on? During the transition from perimenopause to menopause, your body’s hormones go through a series of changes that cause your metabolism to slow, thanks to a declining estrogen level that drags down muscle mass with it. As a result, your body needs to burn fewer calories to keep you alive and active—and more of that excess glucose is going to get stored as fat. So while your doctor may simply say, “eat less,” as the answer to your midlife weight gain, the real trick is eating smarter. When you focus on foods that keep blood sugar levels lower and more stable, you decrease your insulin spikes and risk of developing insulin resistance.

This makes monitoring blood sugar levels incredibly smart for women at midlife. As your body’s response to food changes, you can track what’s going on by monitoring your glucose levels at every meal. Modifying your diet to align with your new reality is easier when you’re able to pick foods that actually work well with your body’s need to burn fat, instead of working against it.

We offer bespoke health, wellness & weightloss programmes for women. Do get in touch to learn more.

Please do like and tag a friend of you think they’ll find this helpful 😘

#londonnutritionist #weightlosscoach #healthyweightforlife #wellbeingwednesday #type2diabetes #corporatehealth #healthyageing #fatloss #hba1c #glucosemonitoring #cgm #veri #corporatewellness #workplacewellness #fataroundthemiddle #perimenopause #menopause #menopauseweightloss #freestlelibre #dexcom #metabolicsyndrome #metabolichealth #menopausematters

thenutritionguru

Continuous a glucose monitoring
Part 2 of ...

Feb 22

Continuous a glucose monitoring
Part 2 of 3

In order to understand how metabolic health plays into weight gain and weight loss, you have to grasp the critical role that the hormone insulin plays. When sugar enters our bloodstream after we eat, insulin is needed to move that sugar into our cells where it can be converted into energy. When our bodies don’t require so much that energy (maybe we’re sleeping, sitting at a desk while we work, or, let’s be honest, collapsed on the couch watching Netflix), the excess sugar is first stored in the liver and the muscles as a substance called glycogen. If those stores reach full capacity, glucose finds its next home in our fat cells, as triglycerides.

Between meals and snacks, your insulin levels subside because they aren’t needed to shuttle bursts of blood sugar into cells. But your body still needs a steady source of fuel to power basic functioning (your heart, lungs, brain—every system requires energy) so when it senses low insulin, it taps into glycogen. When glycogen is all used up, your body uses fat stores as a source of energy next. Bingo! You see weight loss.

Losing weight, however, becomes much harder when your levels of insulin are chronically high, which occurs when there’s too much sugar circulating in the blood. This can lead to insulin resistance, where your cells stop responding normally to insulin. Think of a lock and key, Insulin is the key that opens a lock—called the insulin receptor—in your cells. Once open, the cells allow glucose to enter and convert it to energy. But if the key and lock don’t work well together, the cells never open and the glucose stays in the bloodstream. That is what we call insulin resistance. In response, your body produces more and more insulin to push the cells to unlock and absorb circulating sugar, which only makes matters worse. Insulin levels stay high, the body never gets a signal to run through glycogen and then burn fat stores for energy, so weight loss becomes challenging, if not impossible.

#nutritionist #weightloss #glucosemonitoring #cgm #healthyweight #insulin #glucose #fatloss #weightlosstransformation #weightlossgoals

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What is continuous glucose monitoring (CGM)? Part ...

Feb 21

What is continuous glucose monitoring (CGM)? Part 1 - 3 day series

I’ve worked with hundreds in not thousands of people over the last 20 years to help them achieve a healthy weight. This is one of the technologies that can be so incredibly helpful not only for weight loss but disease prevention generally. Here’s why. Over the next few days I’ll post more about why CGM is so effective.

Continuous glucose monitoring is wearable technology that tracks your glucose levels around the clock. Blood sugar is another term for blood glucose.

Once you have the CGM in place you can put it to work for your weight loss goals by seeing how different foods impact your blood sugar levels at different times of day. This will allow you to tweak your diet in ways that help your blood sugar remain stable, which in turn can help trigger your body to burn stored fat.

Does lowering blood sugar help increase weight loss?

When blood sugar (or glucose) is high, your pancreas is triggered to produce more insulin to move that sugar out of your blood and into your cells. That’s a problem for weight loss, because your body only burns fat when it senses insulin levels dropping. Supplied with too much sugar and too much insulin, your body stores that sugar as fat that never gets burned. So while you might think you’re humming along just fine, your body may be in a chronic state of insulin production because of your chronically high blood sugar levels. This makes weight loss really hard to achieve.

Stable blood sugar, on the other hand, means your cells don’t get flooded with insulin, which in turn gives your body time to burn fat for energy in between meals. The result: weight loss. If you want to use a CGM to drop pounds, take a look at how your blood sugar levels respond to different foods. Seeing your levels swing wildly after a meal? What you ate may undermine your weight loss efforts. See other foods that keep blood sugar relatively stable? Those are much more likely to help you lose.

#londonnutritionist #weightlosscoach #healthyweightforlife #wellbeingwednesday #type2diabetes #corporatehealth #healthyageing #fatloss #hba1c #glucosemonitoring #cgm #veri #corporatewellness

thenutritionguru

I am looking forward to hosting this Skin health ...

Feb 9

I am looking forward to hosting this Skin health webinar for 380 students and parents this evening on the The Well-being Hub platform. They may not all attend this evening but have access to this webinar for the next week.

I’ll be discussing evidence based nutritional science supporting skin health conditions such as acne, eczema and psoriasis.

We treat so many clients with skin conditions through nutritional therapy and targeted supplements. We don’t claim to cure but we know these interventions can create profound improvements.

#health #acne #skinconditions #teenagers #deputyheadteacher #eczema #familyhealth @thewellbeinghubteentips #gutskinaxis #gutskinconnection #guthealthmatters #skinconfidence #psoriasis #rosacea #acnerosacea #IGF-1 #insulinresistance #pcos #insulinlikegrowthfactor1 #sebocytes #cysticacne

thenutritionguru

I was talking at St.Paul’s, LEH and Reeds ...

Feb 2

I was talking at St.Paul’s, LEH and Reeds schools this week and mentioned how important magnesium is for us to feel calm and sleep well. It’s natures tranquilliser but also important to help us make energy. This is a fantastic product I recommend. Do you get cramps, eye twitches, feel irritable/anxious, have difficulty getting to sleep or staying asleep? These are all signs of a magnesium deficiency. Notoriously hard to get through diet alone …

Why choose MegaMag® Kids + Teens?
MegaMag® Kids + Teens is best-selling MegaMag® magnesium powders. The first of the range to be targeted specifically at this age group, this product combines key nutrients to support learning, memory and concentration as well as feelings of calm.

We've included magnesium glycinate, to support a healthy nervous system and to aid the ability to reason and think, as well as vitamin B5 which supports normal mental performance. Magnesium glycinate has none of the negative digestive issues associated with other magnesium forms found in some supplements, it's gentle on the stomach and the body can quickly absorb it.

Crucially, we've also chosen to add an innovative lemon balm extract called Bluenesse® which has been studied for its effects on mental focus, concentration, memory and positive mood.

The product also features a range of B vitamins, which contribute to normal psychological function as well as the reduction of tiredness and fatigue, meaning children and teenagers will have the energy to focus on their studies.

We also know how disruptive it is to be in and out of school due to illness so we've included vitamin C, zinc, vitamin D3 and vitamin K2 to support a healthy immune system, with the added bonus of supporting healthy bones.

#magnesium #mood #calm #sleep #schoolage #exams #stress #overwhelmed #eyetwitch #cramps #nutritionist #clinicalnutrition @nutriadvancedltd

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I’ve just finished a talk on how to achieve a ...

Jan 25

I’ve just finished a talk on how to achieve a Healthy weight for life, discussing how our modern western diets are packed with calories but often deplete in any real nutrients!

Processed and ultra processed foods are designed to drive our hunger hormones, leaving us with energy dips, affecting our moods and yes even our behaviour and leaving us ravenous with cravings very often.

If you wake in the night it can be due to imbalanced blood sugar levels wrecking your sleep. Poor sleep leads to an increase in our Hunger hormone and reduces our Satiety hormone too - driving us to eat more.

It’s no wonder 25% of our 11 year olds are obese or overweight leading to a lifetime of potential health issues. Being overweight or obese creates inflammation in the body and sets up so many other problems.

So what’s the answer? Try to create more Farm to Fork meals and snacks from scratch. We need to get back to eating REAL food right!

#healthyweight #weightloss #grehlin #leptin #hungerhormones #microbiome #realfood #wholefood #sugar #blisspointfoods

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This week I’ve hosted my Capture Wellness ...

Jan 23

This week I’ve hosted my Capture Wellness corporate talks all over the globe in; NY, Denver, Cobenhagen, Lithuania, Edinburgh and London. One of the topics that came up in the Q&A was about food cravings. I thought I’d share some of these topics with you. First up salt cravings;

1. Stress
When your body is under stress, it releases cortisol and other hormones. Studies have linked too much cortisol to food cravings.

2. You might be dehydrated
When your body begins to become dehydrated, you may start craving salt as a signal that you need to eat or drink more.
However, as dehydration is so damaging to our body, you may also notice other symptoms, such as:
* Intense thirst
* Dizziness
* Headaches
* Infrequent urination

3. Lack of sleep
Much like stress, lack of sleep affects your hormones — and salt cravings:
* Cortisol: When you don’t sleep well, cortisol levels increase.
* Leptin: Leptin tells the brain to stop eating when you’re full. Less sleep leads to less leptin — and less self-control around the foods you crave.
* Ghrelin: Ghrelin drives appetite. Lack of sleep triggers an increase in ghrelin levels — and hunger cues.
* Serotonin: Known as the “feel-good” hormone, brain serotonin levels drop without adequate rest. As a result, you may look for outside sources — like that bag of potato chips — to make you feel good.

When people are tired and crave salt, they have less willpower. Their hunger cues are stronger. They lack the energy to meal prep or go out and buy healthy food choices.

4. Premenstrual syndrome
Research shows that women with PMS experience hormone changes. As a result, they crave more sweet or salty foods, especially around their periods.

5. Exercise
The more you exercise, the more you sweat. Too much sweating reduces sodium and other minerals levels in your body. Your body responds by upping your desire for salt.

6. Bliss point foods
It may also be that salty foods like crisps are “bliss point” snacks, they stimulate our reward centre of the brain giving us a dopamine hit which set us up with cravings.

Do you have food cravings?

#foodcravings#saltcravings#saltyfood #savourysnacks

thenutritionguru

Following my last post about the Green ...

Jan 19

Following my last post about the Green Mediterranean diet. This is the duckweed that’s included in it. Whose tempted to try it?

Mankai Duckweed Powder by VH is a patented water lentil powder, LENTEIN®, and is a rich source of a variety of plant-based nutrients.
Unlike vegetarian sources of protein such as hemp and soya, Mankai is the only plant source of high-quality complete vegan protein powder containing all the nine essential amino acids and six conditional amino acids.

Mankai Duckweed supplement, often referred to as the true superfood, is rich in a variety of nutrients including vitamin A, energising B-vitamins, fibre, polyphenols as well as minerals including iron, zinc and calcium. Mankai Duckweed Powder also contains high levels of one of the most important vitamins as we age, bioavailable vitamin B12.

Vitamin B-12 is a key nutrient that cannot be manufactured by the body. It is required for the health of the nervous system and to maintain healthy blood cells. Vitamin B-12 deficiency is often implicated in anaemia and it helps reduce homocysteine levels which are linked to heart and eye health.

Mankai protein powder tastes neutral rather like lettuce or romaine. It is easily added to smoothies, omelettes and egg dishes, dressings, soups and bread.

You can buy it at @victoriahealth

#duckweed #vegan #completeaminoacidprofile #vegetarian #B12 #greenmediterraneandiet

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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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