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thenutritionguru

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thenutritionguru

Try my new winter take on my yummy bliss balls,. This time with Brazil nuts which are power packed with selenium - our immune supportive mineral as well as unsaturated fatty acids, high in protein, fibre, magnesium, phosphorus, thiamin, niacin, vitamin E, vitamin B6, calcium, iron, potassium, zinc, and copper. Both Tahini and dried figs are an amazing source of calcium for your bones.

Ingredients

200 g Dried figs (stem removed)
200 g Brazil nuts
100 g White sesame tahini
30 ml Maple syrup or honey (to taste)
20 g Cacao powder
1 g Cinnamon powder
Orange zest to taste (optional)
Real vanilla paste or pod (optional)

Instructions

Assemble and weigh all ingredients.
Lightly roast the Brazil nuts in the oven for 12 minutes - allow to cool.
Put Brazil nuts in the magi-mix and then pulse to coarse crumb consistency.

Add the remaining ingredients and continue to process until the mixture comes together.

Transfer to mixing bowl with spatula.
Using your hands, roll into 25g balls or to whatever size you like!

Place on a tray and roll in desiccated coconut or raw cacao.

Place in the fridge for 1 hour to set-up.

#Brazilnuts #immunesupport #healthynuts #moodFood #skinfood #nutrientdense #cacao #figs #guthealth #nutrition #londonnutritionist #nourish #Microbiome #Energy #WinterWellness #Parents #Mums #nutrition #tahini

Nov 29

Open
Try my new winter take on my yummy bliss balls,. This time with Brazil nuts which are power packed with selenium - our immune supportive mineral as well as unsaturated fatty acids, high in protein, fibre, magnesium, phosphorus, thiamin, niacin, vitamin E, vitamin B6, calcium, iron, potassium, zinc, and copper. Both Tahini and dried figs are an amazing source of calcium for your bones. Ingredients 200 g Dried figs (stem removed) 200 g Brazil nuts 100 g White sesame tahini 30 ml Maple syrup or honey (to taste) 20 g Cacao powder 1 g Cinnamon powder Orange zest to taste (optional) Real vanilla paste or pod (optional) Instructions Assemble and weigh all ingredients. Lightly roast the Brazil nuts in the oven for 12 minutes - allow to cool. Put Brazil nuts in the magi-mix and then pulse to coarse crumb consistency. Add the remaining ingredients and continue to process until the mixture comes together. Transfer to mixing bowl with spatula. Using your hands, roll into 25g balls or to whatever size you like! Place on a tray and roll in desiccated coconut or raw cacao. Place in the fridge for 1 hour to set-up. #Brazilnuts #immunesupport #healthynuts #moodFood #skinfood #nutrientdense #cacao #figs #guthealth #nutrition #londonnutritionist #nourish #Microbiome #Energy #WinterWellness #Parents #Mums #nutrition #tahini

thenutritionguru

A huge thanks to @sheerluxe - The Parenting Edition for a fantastic feature in this months magazine all about teenage health and well-being.

14 Healthy Eating Tips to Help Your Teenager Thrive.

Featuring excerpts from my book Eat Well and Feel Great for Teenage Guide to Nutrition and Health (@bloomsburypublishing).

In this article, I explain about the importance of;

🍒Key nutrients to fuel the rapid physical and brain development years

🍎Common nutrient deficiencies

🍊How to cut back on fast foods

🍋How to build strong bones

🥑The importance of breakfast

🍏Why girls need extra iron

🥝Why healthy fats won’t make you fat, but they will make you smart

🍅Ditch the white stuff and choose whole grains

🫐Try Mediterranean diet for better mood

🍉Fuel an active lifestyle

🍓How to optimise a vegetarian diet

🌈Eat the rainbow

⚖️Strike a balance

✅Encourage independence

You will find so much more including hormone health, gut health, recipes, healthy snack lists menu, plans in my book now. The perfect stocking filler for ages 10 to 22.

If you already have my book which bits have you enjoyed reading about? I’d love to know 😘

An essential handbook for every family – Gary Neville

#HealthyFamily #TeenageHealthMatters #TeenageMatters #Parents #Mums #WellBeing #teachers #students #Children #Family Health #University #Vegetarian #Vegan #MentalHealth #Cognition #Adhd #nutritioneducation @sheerluxe #sportsnutrition #complexcarbohydrates #irondeficiency #moodFood #reduceanxiety #sleep #teenagewellbeing #eatingdisorders #teenagegirls #teenageboys #lgbtq🌈 #bodyconfidence @trinity_pr #explorepage

Nov 29

Open
A huge thanks to @sheerluxe - The Parenting Edition for a fantastic feature in this months magazine all about teenage health and well-being. 14 Healthy Eating Tips to Help Your Teenager Thrive. Featuring excerpts from my book Eat Well and Feel Great for Teenage Guide to Nutrition and Health (@bloomsburypublishing). In this article, I explain about the importance of; 🍒Key nutrients to fuel the rapid physical and brain development years 🍎Common nutrient deficiencies 🍊How to cut back on fast foods 🍋How to build strong bones 🥑The importance of breakfast 🍏Why girls need extra iron 🥝Why healthy fats won’t make you fat, but they will make you smart 🍅Ditch the white stuff and choose whole grains 🫐Try Mediterranean diet for better mood 🍉Fuel an active lifestyle 🍓How to optimise a vegetarian diet 🌈Eat the rainbow ⚖️Strike a balance ✅Encourage independence You will find so much more including hormone health, gut health, recipes, healthy snack lists menu, plans in my book now. The perfect stocking filler for ages 10 to 22. If you already have my book which bits have you enjoyed reading about? I’d love to know 😘 An essential handbook for every family – Gary Neville #HealthyFamily #TeenageHealthMatters #TeenageMatters #Parents #Mums #WellBeing #teachers #students #Children #Family Health #University #Vegetarian #Vegan #MentalHealth #Cognition #Adhd #nutritioneducation @sheerluxe #sportsnutrition #complexcarbohydrates #irondeficiency #moodFood #reduceanxiety #sleep #teenagewellbeing #eatingdisorders #teenagegirls #teenageboys #lgbtq🌈 #bodyconfidence @trinity_pr #explorepage

thenutritionguru

Talking all things, seasonal affective disorder - SAD today and the power of light boxes and masks that emulate bright sunlight and can hugely improved energy, mood, reduce anxiety, reduce food cravings and even help reset the circadian rhythm.

Essentially, it’s a lack of bright sunlight that can lead to a whole host of symptoms or anything up to 20% of the population in the winter, including low mood, depression, carb cravings, oversleeping, lethargy, and low motivation.

So ideally you want to use this for just 20 to 30 minutes in the morning. There’s a clip on this mask to attach to your clothes, so you can effectively wear it whilst making breakfast or even answering your emails.

Many of you have purchased these masks from me in the past and feedback has always been fantastic. These are very high quality masks with excellent LED lights full spectrum and can be helpful for not only alleviating SAD syndrome but also hugely improving skin health, giving, plump, healthy, moist, glowing skin and so helpful for acne reduction and scarring.

To purchase yours, simply DM me with your full name address and phone number and we can organise it to be sent out.

The price is £349 and it comes with a full one year warranty.

if you already have one drop me a 🙌 and share with a friend who might enjoy one of these for their Christmas present

#ledlights #LEDLightMask #SeasonalAffectiveDisorder #S.A.D #winterblues #MenopauseSkin #Perimenopause #Rosacea #Energy #Immunity # 10,000lux #mood #Immunity #WinterWellness, #CircadianRhythm, #OptimiseWellness #NutritionCoach #WellBeingWednesday #WorkplaceWellBeing #explorepage

Nov 27

Open
Talking all things, seasonal affective disorder - SAD today and the power of light boxes and masks that emulate bright sunlight and can hugely improved energy, mood, reduce anxiety, reduce food cravings and even help reset the circadian rhythm. Essentially, it’s a lack of bright sunlight that can lead to a whole host of symptoms or anything up to 20% of the population in the winter, including low mood, depression, carb cravings, oversleeping, lethargy, and low motivation. So ideally you want to use this for just 20 to 30 minutes in the morning. There’s a clip on this mask to attach to your clothes, so you can effectively wear it whilst making breakfast or even answering your emails. Many of you have purchased these masks from me in the past and feedback has always been fantastic. These are very high quality masks with excellent LED lights full spectrum and can be helpful for not only alleviating SAD syndrome but also hugely improving skin health, giving, plump, healthy, moist, glowing skin and so helpful for acne reduction and scarring. To purchase yours, simply DM me with your full name address and phone number and we can organise it to be sent out. The price is £349 and it comes with a full one year warranty. if you already have one drop me a 🙌 and share with a friend who might enjoy one of these for their Christmas present #ledlights #LEDLightMask #SeasonalAffectiveDisorder #S.A.D #winterblues #MenopauseSkin #Perimenopause #Rosacea #Energy #Immunity # 10,000lux #mood #Immunity #WinterWellness, #CircadianRhythm, #OptimiseWellness #NutritionCoach #WellBeingWednesday #WorkplaceWellBeing #explorepage

thenutritionguru

Winter Wellness - LED Daylight lamp

Criteria for a light therapy device

The major factors to be considered are clinical efficacy, ocular and dermatologic safety, and visual comfort. Here is a checklist with recommended criteria for light box selection:

INTENSITY: 10,000 lux illuminance at a comfortable sitting distance, as measured with a broad-field illuminometer. Narrow-field measurements, as have been used with smaller light boxes, may register 10,000 lux but do not replicate the observer’s wider field of vision, which includes darker areas in the periphery.

SCREEN SIZE: Should exceed 200 sq in., the larger the better. Smaller sizes increase the likelihood that small head movements reduce the specified 10,000 lux dose. Even large light boxes mounted on the wall or on overheadstands are too distant from the observer to deliver 10,000 lux to the eyes.

UV FILTER: Fluorescent lamps should be fitted with a diffusing screen that filters ultraviolet (UV) rays that can be harmful to the eyes and skin with long-term use of the device. Claims of UV protection are common, but questionable if a polycarbonate filter is not specified.

SPECTRUM: White light is the standard. “Full spectrum” lamps and blue (or bluish) lamps with color temperature above 5000 Kelvin are not superior in efficacy and cause increased visual glare.

ANGLE OF GAZE: To use phototherapy, don’t look directly into the light. Your exposure to the light should be indirect. Place the lamp about two to three feet away while you read, eat, work or do other activities.

You may need to avoid Light Therapy if you have;
1) diabetes or retinopathies
2) bipolar disorder
3) certain medications that make you light sensitive

Aim for 30-35 mins first thing in the morning ideally.

Do you have a lightbox and have you found it beneficial?

#WinterWellness #Immunity #SeasonalAffectiveDisorder #sadsyndrome #foodinmood #winterhealth #winterenergy #corporatenutrition #wellbeingWednesday #nourishtoflourish #winterhealthmatters #mentalhealth #mooddisorders #Mums #Dance #Parents #Teachers #CircadianRhythm #Sleep #LondonNutritionist #WellnessCoach #WellnessClinic #Insomnia #Melatonin #Serotonin #explorepage

Nov 27

Open
Winter Wellness - LED Daylight lamp Criteria for a light therapy device The major factors to be considered are clinical efficacy, ocular and dermatologic safety, and visual comfort. Here is a checklist with recommended criteria for light box selection: INTENSITY: 10,000 lux illuminance at a comfortable sitting distance, as measured with a broad-field illuminometer. Narrow-field measurements, as have been used with smaller light boxes, may register 10,000 lux but do not replicate the observer’s wider field of vision, which includes darker areas in the periphery. SCREEN SIZE: Should exceed 200 sq in., the larger the better. Smaller sizes increase the likelihood that small head movements reduce the specified 10,000 lux dose. Even large light boxes mounted on the wall or on overheadstands are too distant from the observer to deliver 10,000 lux to the eyes. UV FILTER: Fluorescent lamps should be fitted with a diffusing screen that filters ultraviolet (UV) rays that can be harmful to the eyes and skin with long-term use of the device. Claims of UV protection are common, but questionable if a polycarbonate filter is not specified. SPECTRUM: White light is the standard. “Full spectrum” lamps and blue (or bluish) lamps with color temperature above 5000 Kelvin are not superior in efficacy and cause increased visual glare. ANGLE OF GAZE: To use phototherapy, don’t look directly into the light. Your exposure to the light should be indirect. Place the lamp about two to three feet away while you read, eat, work or do other activities. You may need to avoid Light Therapy if you have; 1) diabetes or retinopathies 2) bipolar disorder 3) certain medications that make you light sensitive Aim for 30-35 mins first thing in the morning ideally. Do you have a lightbox and have you found it beneficial? #WinterWellness #Immunity #SeasonalAffectiveDisorder #sadsyndrome #foodinmood #winterhealth #winterenergy #corporatenutrition #wellbeingWednesday #nourishtoflourish #winterhealthmatters #mentalhealth #mooddisorders #Mums #Dance #Parents #Teachers #CircadianRhythm #Sleep #LondonNutritionist #WellnessCoach #WellnessClinic #Insomnia #Melatonin #Serotonin #explorepage

thenutritionguru

Freekah Pilaf (Ottolenghi)

Freekeh is wheat which has been harvested early while the stems and spikes are still green. It is then roasted - hence the smokey flavour. Interestingly this immature green wheat contains higher levels of fibre than regular wheat (eg 8g per cup v 2g) and miles more than white rice which it often replaces (just 0.6g per cup). Fibre is a substance many of us just don’t get enough of. It makes us feel full up and feeds the bugs in our digestive system so we have regular stools and good gut health.

Serves 2-4

INGREDIENTS
2 medium onions, thinly sliced
25g butter
1 tbsp olive oil, plus extra to finish
150g freekeh (or bulghar wheat) 
¼ tsp ground cinnamon
¼ tsp ground ALLSPICE 
270ml good-quality reduced vegetable stock
100g Greek yoghurt
1 ½ tsp lemon juice
½ garlic clove, crushed
10g parsley, finely chopped, plus extra to garnish
10g mint, finely chopped
10g coriander, finely chopped
2 tbsp pine nuts, toasted and roughly broken
salt and black pepper

METHOD

1. Place the onions, butter and olive oil in a large heavy-based pot and sauté on medium heat, stirring occasionally, for 15–20 minutes. or until the onion is soft and brown.

2. Meanwhile, soak the freekeh in cold water for 5 minutes. Drain in a sieve and rinse well under cold running water. Drain well.

3. Add the freekeh and spices to the onions, followed by the stock and some salt and pepper. Stir well. Bring to the boil, then cover, reduce the heat to a bare minimum and leave to simmer for 15 minutes. Remove the pan from the heat and leave it covered for 5 minutes. Finally, remove the lid and leave to pilaf to cool down a little, about another 5 minutes.

4. While you wait, mix the yoghurt with the lemon juice, garlic and some salt.

5. Stir the herbs into the warm (not hot) pilaf. Taste and adjust the seasoning. Spoon onto serving dishes and top each portion with a generous dollop of yoghurt. Sprinkle with pine nuts and parsley and finish with a trickle of olive oil.

Have you tried Freekah before and if so how do you serve it?

#Freekah #whole-grain #Fibre #guthealth #Microbiome #HealthyBowels #healthydiet

Nov 26

Open
Freekah Pilaf (Ottolenghi) Freekeh is wheat which has been harvested early while the stems and spikes are still green. It is then roasted - hence the smokey flavour. Interestingly this immature green wheat contains higher levels of fibre than regular wheat (eg 8g per cup v 2g) and miles more than white rice which it often replaces (just 0.6g per cup). Fibre is a substance many of us just don’t get enough of. It makes us feel full up and feeds the bugs in our digestive system so we have regular stools and good gut health. Serves 2-4 INGREDIENTS 2 medium onions, thinly sliced
25g butter
1 tbsp olive oil, plus extra to finish
150g freekeh (or bulghar wheat) 
¼ tsp ground cinnamon
¼ tsp ground ALLSPICE 
270ml good-quality reduced vegetable stock
100g Greek yoghurt
1 ½ tsp lemon juice
½ garlic clove, crushed
10g parsley, finely chopped, plus extra to garnish
10g mint, finely chopped
10g coriander, finely chopped
2 tbsp pine nuts, toasted and roughly broken
salt and black pepper METHOD 1. Place the onions, butter and olive oil in a large heavy-based pot and sauté on medium heat, stirring occasionally, for 15–20 minutes. or until the onion is soft and brown.
 2. Meanwhile, soak the freekeh in cold water for 5 minutes. Drain in a sieve and rinse well under cold running water. Drain well.
 3. Add the freekeh and spices to the onions, followed by the stock and some salt and pepper. Stir well. Bring to the boil, then cover, reduce the heat to a bare minimum and leave to simmer for 15 minutes. Remove the pan from the heat and leave it covered for 5 minutes. Finally, remove the lid and leave to pilaf to cool down a little, about another 5 minutes.
 4. While you wait, mix the yoghurt with the lemon juice, garlic and some salt.
 5. Stir the herbs into the warm (not hot) pilaf. Taste and adjust the seasoning. Spoon onto serving dishes and top each portion with a generous dollop of yoghurt. Sprinkle with pine nuts and parsley and finish with a trickle of olive oil. Have you tried Freekah before and if so how do you serve it? #Freekah #whole-grain #Fibre #guthealth #Microbiome #HealthyBowels #healthydiet

thenutritionguru

Just back from working as the nutritionist at the @insparetreats Reboot and Reset retreat in their Marrakesh sanctuary. @insparetreats are considered the leaders of high end health retreats and I know why. They attract only the warmest friendliest expert team of yogis, PTs, fitness pros, masseurs, nutritionists and chefs to host these transformative retreats in stunning venues.

If you are in need of a reset with plenty of fresh air, daily exercise, PT, fitness classes, 3 yoga classes a day, hikes, meditation, massage, cooking demos, hikes, nutrition talks, relaxation and the most delicious food look no further.

Thanks for making me feel so welcome @taraleeyoga @chrismanninginsta @chef_aoife @antoniacurling @mikky_rebel_fit - you all rock! 😘🩷

@insparetreats #retreats #healthyfood #healthylifestyle #marrakeshretreat #wellbeingcoach #wellbeingretreat #nourish #antiageing #exercise #fitness #hiking #feelgood #optimisehealth #explore #explorepage #healthretreat #healthyliving

Nov 22

Open
Just back from working as the nutritionist at the @insparetreats Reboot and Reset retreat in their Marrakesh sanctuary. @insparetreats are considered the leaders of high end health retreats and I know why. They attract only the warmest friendliest expert team of yogis, PTs, fitness pros, masseurs, nutritionists and chefs to host these transformative retreats in stunning venues. If you are in need of a reset with plenty of fresh air, daily exercise, PT, fitness classes, 3 yoga classes a day, hikes, meditation, massage, cooking demos, hikes, nutrition talks, relaxation and the most delicious food look no further. Thanks for making me feel so welcome @taraleeyoga @chrismanninginsta @chef_aoife @antoniacurling @mikky_rebel_fit - you all rock! 😘🩷 @insparetreats #retreats #healthyfood #healthylifestyle #marrakeshretreat #wellbeingcoach #wellbeingretreat #nourish #antiageing #exercise #fitness #hiking #feelgood #optimisehealth #explore #explorepage #healthretreat #healthyliving

thenutritionguru

I promise you won’t be disappointed with this truly warming, nourishing, lentil, carrot, and veggie soup. I make a huge batch and create individual portions for the freezer.

Ingredients
100g red lentils
750mg veggie stock
3 Tbsp. extra virgin olive oil
1 large onion, chopped
1 leek chopped finely
1 celery stalk, chopped
1 carrot, chopped
3 garlic cloves, chopped
2 tsp. ground coriander
1 tsp. ground cumin
1 tsp. ground turmeric
1/2 tsp. sweet paprika
1/4 tsp. ground cinnamon
1/4 tsp. hot chilli powder
1/2 tsp. Himalayan rock sea salt
400g tin chopped tomatoes
Bag of spinach (optional)

Instructions

Heat olive oil in a large pot over medium-high heat. Add the onions, leeks, carrots and celery and sauté until tender (about 3-4 minutes). Add the garlic, coriander, cumin, chilli, turmeric, paprika, cinnamon, salt and pepper and continue cooking for another 2-3 minutes stirring the whole time. Add the stock, tomatoes, and lentils stir well and heat to a boil.

Simmer uncovered on low heat for about 20 minutes {until the lentils are tender}, stirring occasionally.

Stir in the spinach leaves, lemon juice, red pepper flakes, parsley and coriander, cover and cook for 10 minutes. Serve hot with warm pita bread or bread of your choice. Garnish with extra parsley and coriander if you fancy 😘

#soup #Lentils #MealsInMinutes, #HealthyEating #HealthyLiving #FeedTheFamily #Nourishment #WarmingFood #WinterFood #LentilSoup #CarrotAndLentilSoup, #MoroccanLentilSoup, #SpicedLentilSoup, #LondonNutritionist , #EatWell

Nov 20

Open
I promise you won’t be disappointed with this truly warming, nourishing, lentil, carrot, and veggie soup. I make a huge batch and create individual portions for the freezer. Ingredients 100g red lentils 750mg veggie stock 3 Tbsp. extra virgin olive oil 1 large onion, chopped 1 leek chopped finely 1 celery stalk, chopped 1 carrot, chopped 3 garlic cloves, chopped 2 tsp. ground coriander 1 tsp. ground cumin 1 tsp. ground turmeric 1/2 tsp. sweet paprika 1/4 tsp. ground cinnamon 1/4 tsp. hot chilli powder 1/2 tsp. Himalayan rock sea salt 400g tin chopped tomatoes Bag of spinach (optional) Instructions Heat olive oil in a large pot over medium-high heat. Add the onions, leeks, carrots and celery and sauté until tender (about 3-4 minutes). Add the garlic, coriander, cumin, chilli, turmeric, paprika, cinnamon, salt and pepper and continue cooking for another 2-3 minutes stirring the whole time. Add the stock, tomatoes, and lentils stir well and heat to a boil. Simmer uncovered on low heat for about 20 minutes {until the lentils are tender}, stirring occasionally. Stir in the spinach leaves, lemon juice, red pepper flakes, parsley and coriander, cover and cook for 10 minutes. Serve hot with warm pita bread or bread of your choice. Garnish with extra parsley and coriander if you fancy 😘 #soup #Lentils #MealsInMinutes, #HealthyEating #HealthyLiving #FeedTheFamily #Nourishment #WarmingFood #WinterFood #LentilSoup #CarrotAndLentilSoup, #MoroccanLentilSoup, #SpicedLentilSoup, #LondonNutritionist , #EatWell

thenutritionguru

“The difference between hope and despair is a good nights sleep” Robert McGarvey Sr. How true is that!

Deep Sleep Formula. This is not an ad I’m just super impressed at how effective it is with no hangover effects in the morning like other sleep formulas. However we are all different so interested to hear how you find it if you try it.

COMT +\+ otherwise known at the Worrier Gene means I can’t break down and catecholamines like adrenaline and cortisol easily meaning I find I get in bed and my mind races. Do you have that?

This is classified as slow COMT pathway, people with this may experience increased anxiety, inability to handle stress well, unable to wind down or sleep properly, and problems with the clearance of oestrogens, causing PMS and other related menstrual symptoms. On the upside people with this Worrier gene are more likely to;

✅Gets more pleasure out of life events
✅More creative
✅Higher IQ
✅Better working memory
✅Improved reading comprehension
✅Increased cognitive function when not under stress
✅More exploratory
cognitive flexibility
✅Increased verbal fluency for males (but decreased it for females)
✅Better fine motor skills
✅Ability to focus more when we realise we have made an error
✅Better absorption of tea polyphenols/EGCG
✅Lower risk for alcoholism

I test nearly all my clients with a simple salivary swob which is sent to the US and you get back the handbook of your body so we can create truly bespoke health and dietary protocols.

If you’ve tried the deep sleep formula, I’d love to hear how you got on.

So many of us struggle to get truly restful sleep so do like it tag a friend or two who may benefit from this please.

#thehappymammoth @rkmcomms #sleepaid #sleepbetter #sleepformula #deepsleep #perimenopause #comt #worriergene menopause #insomnia #sleepproblems #health #stress #resilence #wellbeing #motivationalspeaker #corpratehealth #nutritionist #healthcoach #menshealth

Nov 11

Open
“The difference between hope and despair is a good nights sleep” Robert McGarvey Sr. How true is that! Deep Sleep Formula. This is not an ad I’m just super impressed at how effective it is with no hangover effects in the morning like other sleep formulas. However we are all different so interested to hear how you find it if you try it. COMT +\+ otherwise known at the Worrier Gene means I can’t break down and catecholamines like adrenaline and cortisol easily meaning I find I get in bed and my mind races. Do you have that? This is classified as slow COMT pathway, people with this may experience increased anxiety, inability to handle stress well, unable to wind down or sleep properly, and problems with the clearance of oestrogens, causing PMS and other related menstrual symptoms. On the upside people with this Worrier gene are more likely to; ✅Gets more pleasure out of life events ✅More creative ✅Higher IQ ✅Better working memory ✅Improved reading comprehension ✅Increased cognitive function when not under stress ✅More exploratory cognitive flexibility ✅Increased verbal fluency for males (but decreased it for females) ✅Better fine motor skills ✅Ability to focus more when we realise we have made an error ✅Better absorption of tea polyphenols/EGCG ✅Lower risk for alcoholism I test nearly all my clients with a simple salivary swob which is sent to the US and you get back the handbook of your body so we can create truly bespoke health and dietary protocols. If you’ve tried the deep sleep formula, I’d love to hear how you got on. So many of us struggle to get truly restful sleep so do like it tag a friend or two who may benefit from this please. #thehappymammoth @rkmcomms #sleepaid #sleepbetter #sleepformula #deepsleep #perimenopause #comt #worriergene menopause #insomnia #sleepproblems #health #stress #resilence #wellbeing #motivationalspeaker #corpratehealth #nutritionist #healthcoach #menshealth

thenutritionguru

Check out this article where I am debunking all the myths and nonsense on oats in this month’s ‘Women’s Health’ magazine.

Can we please stop demonising oats?

So let’s set the record straight oats really are fantastic for our health. Oats are rich in soluble fibre, particularly beta-glucans which can help lower bad cholesterol levels and reduce the risk of heart disease. They are packed with essential vitamins, minerals, antioxidants, including magnesium, phosphorus, manganese, and iron.

Oats are little heart heroes when it comes to managing bad (LDL) cholesterol levels. When we eat oats, the soluble fibre in them forms, a gel like substance, which acts like a sponge, trapping LDL cholesterol in it, and preventing it from being absorbed into the bloodstream. The gel traps cholesterol which can then be excreted from the body in our bowel movements, rather than being reabsorbed back into a bloodstream, potentially contributing to plaque buildup in our arteries. It can be effective to help decrease LDL cholesterol, which can in lower the risk of heart disease and improve heart health.

The fibre in oats can really help us feel full and satisfied, helping us control our appetite and manage our weight. They have a low glycaemic index which means they don’t cause rapid spikes and crashes in blood sugar levels, making them excellent choice for maintaining steady energy levels.

Oats can help nourish the beneficial bacteria in our gut as the beta-glucans act as a prebiotic. A happy gut can lead to better digestion, nutrient option stronger and stronger immunity and regular healthy bowel movements.

Like and tag a friend who would find this helpful. What’s your favourite way to include oats in your diet? 😘

#oats @womenshealthuk @womenshealthmag #fibre #beta-glucans #Cholesterol #healthyweight #hormone health #appetitecontrol #hungerhormones,#guthealth #nutrient-density #LondonNutritionist @trinity_pr @al_barraclough #explorepage #explore

Nov 10

Open
Check out this article where I am debunking all the myths and nonsense on oats in this month’s ‘Women’s Health’ magazine. Can we please stop demonising oats? So let’s set the record straight oats really are fantastic for our health. Oats are rich in soluble fibre, particularly beta-glucans which can help lower bad cholesterol levels and reduce the risk of heart disease. They are packed with essential vitamins, minerals, antioxidants, including magnesium, phosphorus, manganese, and iron. Oats are little heart heroes when it comes to managing bad (LDL) cholesterol levels. When we eat oats, the soluble fibre in them forms, a gel like substance, which acts like a sponge, trapping LDL cholesterol in it, and preventing it from being absorbed into the bloodstream. The gel traps cholesterol which can then be excreted from the body in our bowel movements, rather than being reabsorbed back into a bloodstream, potentially contributing to plaque buildup in our arteries. It can be effective to help decrease LDL cholesterol, which can in lower the risk of heart disease and improve heart health. The fibre in oats can really help us feel full and satisfied, helping us control our appetite and manage our weight. They have a low glycaemic index which means they don’t cause rapid spikes and crashes in blood sugar levels, making them excellent choice for maintaining steady energy levels. Oats can help nourish the beneficial bacteria in our gut as the beta-glucans act as a prebiotic. A happy gut can lead to better digestion, nutrient option stronger and stronger immunity and regular healthy bowel movements. Like and tag a friend who would find this helpful. What’s your favourite way to include oats in your diet? 😘 #oats @womenshealthuk @womenshealthmag #fibre #beta-glucans #Cholesterol #healthyweight #hormone health #appetitecontrol #hungerhormones,#guthealth #nutrient-density #LondonNutritionist @trinity_pr @al_barraclough #explorepage #explore

thenutritionguru

A little insight into a magical week @thebodyholiday for my wellness retreat.

Whose joining me next year? I’m going to be hosting ‘Nutrition November’ there in 2024 as their resident expert.

If you fancy it, like my post, tag a friend or two and DM me to chat about dates I’m there next year.

Retreat Goodie bags @reviveactive_uk @trinity_pr

@thebodyholiday #dailytreatment #healthyorganicfood #exercise #yoga #watersports #wellbeing #retreats #HIIT #midlifereset #eatwell #nutrition #nutritioneducation #sleepbetter #metabolicbalance #energy #biohacking #intermittentfasting #nutrition #londonnutritionist #keynotespeaker #motivationalhealthspeaker #retreats #healthretreats #healthPR #wellnessPR #wellnesscoach #beautypromoter #healthyweight #weightloss #metabolism #fitnessholidays @mollysophie2

Nov 8

Open
A little insight into a magical week @thebodyholiday for my wellness retreat. Whose joining me next year? I’m going to be hosting ‘Nutrition November’ there in 2024 as their resident expert. If you fancy it, like my post, tag a friend or two and DM me to chat about dates I’m there next year. Retreat Goodie bags @reviveactive_uk @trinity_pr @thebodyholiday #dailytreatment #healthyorganicfood #exercise #yoga #watersports #wellbeing #retreats #HIIT #midlifereset #eatwell #nutrition #nutritioneducation #sleepbetter #metabolicbalance #energy #biohacking #intermittentfasting #nutrition #londonnutritionist #keynotespeaker #motivationalhealthspeaker #retreats #healthretreats #healthPR #wellnessPR #wellnesscoach #beautypromoter #healthyweight #weightloss #metabolism #fitnessholidays @mollysophie2

thenutritionguru

Want to learn all about how best to support your immunity heading into the winter months?

Check out your healthy magazine now. I’ve written about the power of zinc. An important mineral that I find people are commonly deficient in or have low levels of when we test in clinic.

"Zinc is vital for a strong immune system," says Tina Lond-Caulk, nutritionist and brand ambassador for Zest Active (reviveactive.com). "This is because it supports immune cell development, including key players like T-lymphocytes and natural killer cells. Zinc also serves as a cofactor for various immune-related enzymes, facilitating DNA repair, cell division, and cytokine production. This influences the body’s inflammatory response, a critical component of effective immunity. In addition, zinc contributes to antioxidant defences by promoting the production of metallothionein, which helps protect cells from oxidative damage. It plays a crucial role in maintaining the integrity of the skin and mucous membranes, which act as physical barriers against infections. When zinc levels are insufficient, the immune system can be compromised, making the body more susceptible to illnesses. Ensuring an adequate intake of zinc through diet or supplements, when necessary, is crucial for supporting a robust immune system and overall health."

https://www.yourhealthyliving.co.uk/six-ways-to-support-your-immune-system?fbclid=PAAabf83rIAvojubJXg53oQdvgyJ0g4TOdaN4tff1fiVlxf94EK3EeurjgAGk_aem_AZTdvbYakoK9KQ5dBUhRZZNQCuCSPo3XmLO_H9llFCg448qopjD9RpirTkeCXoe0rF8

#zinc #immunity #wellbeing #health #londonnutritionist @yhlmag @reviveactive_uk

Nov 7

Open
Want to learn all about how best to support your immunity heading into the winter months? Check out your healthy magazine now. I’ve written about the power of zinc. An important mineral that I find people are commonly deficient in or have low levels of when we test in clinic. "Zinc is vital for a strong immune system," says Tina Lond-Caulk, nutritionist and brand ambassador for Zest Active (reviveactive.com). "This is because it supports immune cell development, including key players like T-lymphocytes and natural killer cells. Zinc also serves as a cofactor for various immune-related enzymes, facilitating DNA repair, cell division, and cytokine production. This influences the body’s inflammatory response, a critical component of effective immunity. In addition, zinc contributes to antioxidant defences by promoting the production of metallothionein, which helps protect cells from oxidative damage. It plays a crucial role in maintaining the integrity of the skin and mucous membranes, which act as physical barriers against infections. When zinc levels are insufficient, the immune system can be compromised, making the body more susceptible to illnesses. Ensuring an adequate intake of zinc through diet or supplements, when necessary, is crucial for supporting a robust immune system and overall health." https://www.yourhealthyliving.co.uk/six-ways-to-support-your-immune-system?fbclid=PAAabf83rIAvojubJXg53oQdvgyJ0g4TOdaN4tff1fiVlxf94EK3EeurjgAGk_aem_AZTdvbYakoK9KQ5dBUhRZZNQCuCSPo3XmLO_H9llFCg448qopjD9RpirTkeCXoe0rF8 #zinc #immunity #wellbeing #health #londonnutritionist @yhlmag @reviveactive_uk

thenutritionguru

So grateful to keep receiving your reviews of my book on Amazon. Thank you to all of you that have kindly written a review, it’s so so appreciated. A book really is only as good as it’s reviews, so to any of you that haven’t reviewed please do🙏.

Just two minutes of your time means that the book’s empowering messages can get into more homes, opening up conversations about how food and lifestyle choices can impact every aspect of our well-being, cognition, behaviour, sleep, energy, confidence, weight, skin, hair etc. Just hop onto Amazon, look up my book and then scroll down on the page to leave a short review 😘

Eat Well and Feel Great - The Teenagers Guide to Nutrition & Health is “An essential book for every family” - Gary Neville

Do you have my book and if so what have you found most helpful or interesting? How has it impacted your families diet and lifestyle habits? Did you find the menu plans, snack lists useful? Did you try any of the recipes and if so which ones did you like? I’m dying to hear 😘

#health #mumlife #mum #parents #wellbeing #childrensbooks #childrenshealth #paediatrics #eatingdisorderrecovery #eatingdisorder #healthyweight #sleep #anxiety #ADHD #dyslexia #childdevelopment #bodyconfience #girls #boys #hormone #mythbusting #nutrition #londonnutritionist

Oct 26

Open
So grateful to keep receiving your reviews of my book on Amazon. Thank you to all of you that have kindly written a review, it’s so so appreciated. A book really is only as good as it’s reviews, so to any of you that haven’t reviewed please do🙏. Just two minutes of your time means that the book’s empowering messages can get into more homes, opening up conversations about how food and lifestyle choices can impact every aspect of our well-being, cognition, behaviour, sleep, energy, confidence, weight, skin, hair etc. Just hop onto Amazon, look up my book and then scroll down on the page to leave a short review 😘 Eat Well and Feel Great - The Teenagers Guide to Nutrition & Health is “An essential book for every family” - Gary Neville Do you have my book and if so what have you found most helpful or interesting? How has it impacted your families diet and lifestyle habits? Did you find the menu plans, snack lists useful? Did you try any of the recipes and if so which ones did you like? I’m dying to hear 😘 #health #mumlife #mum #parents #wellbeing #childrensbooks #childrenshealth #paediatrics #eatingdisorderrecovery #eatingdisorder #healthyweight #sleep #anxiety #ADHD #dyslexia #childdevelopment #bodyconfience #girls #boys #hormone #mythbusting #nutrition #londonnutritionist

thenutritionguru

In a world full of toxins, pollutants and chemicals in our environment I do strongly advocate far infrared sauna to improve all aspects of health. If you’ve followed me for a while you’ll know I’m completely obsessed with my sauna therapy and its benefits. In terms of the science we know that infrared sauna therapy can improve blood pressure, reduce muscle and joint pain, reduce cholesterol, improve metabolism, increase energy, improve circulation &skin health, reduce stress & cortisol, improve sleep. This is first line treatment for chronic fatigue too. Dry FIR saunas are also convenient as there’s no need to worry about creating a damp humid environment. These do not create steam or wet heat.

I absolutely adore my 15-20 mins before bed 2-3 a week. I have personally found the benefits have been improved sleep, deep relaxation, deep detoxification (you sweat buckets but don’t get your head hot) and it’s so energising. I sit comfortably and enjoy listening to a podcast, meditation app or simply enjoy a bit of chillax time with netflix on my iPad in front of me.

I’ve recently added this red light panel from @firzone too. Red light therapy, or RLT, is a technique used to help promote healthy cell growth and regeneration. The light from near-infrared LEDs has been shown to provide health benefits such as bringing energy to cells, reducing pain, increasing collagen and elastin production in skin cells, speeding up the wound healing process, reducing inflammation, and providing numerous anti-aging benefits. 

So grab yours now as they do sell out closer to Christmas these are such a great gift and the whole family can use it.

Call www.firzone.co.uk to buy yours today and use my discount code TGN10 for 10% off at checkout, it’s the Oxyplus portable I recommend.

#farinfared #infared #infaredsauna #infaredsaunatherapy @firzonesaunas #redlighttherapy #ledredlighttherapy #redlighttherapy #ozonetherapy #sauna #cholesterol #cortisol #detoxifcation #mood #sleep #insomnia #mentalhealth #chronicfatigue #explorepage #explore

Oct 26

Open
In a world full of toxins, pollutants and chemicals in our environment I do strongly advocate far infrared sauna to improve all aspects of health. If you’ve followed me for a while you’ll know I’m completely obsessed with my sauna therapy and its benefits. In terms of the science we know that infrared sauna therapy can improve blood pressure, reduce muscle and joint pain, reduce cholesterol, improve metabolism, increase energy, improve circulation &skin health, reduce stress & cortisol, improve sleep. This is first line treatment for chronic fatigue too. Dry FIR saunas are also convenient as there’s no need to worry about creating a damp humid environment. These do not create steam or wet heat. I absolutely adore my 15-20 mins before bed 2-3 a week. I have personally found the benefits have been improved sleep, deep relaxation, deep detoxification (you sweat buckets but don’t get your head hot) and it’s so energising. I sit comfortably and enjoy listening to a podcast, meditation app or simply enjoy a bit of chillax time with netflix on my iPad in front of me. I’ve recently added this red light panel from @firzone too. Red light therapy, or RLT, is a technique used to help promote healthy cell growth and regeneration. The light from near-infrared LEDs has been shown to provide health benefits such as bringing energy to cells, reducing pain, increasing collagen and elastin production in skin cells, speeding up the wound healing process, reducing inflammation, and providing numerous anti-aging benefits.  So grab yours now as they do sell out closer to Christmas these are such a great gift and the whole family can use it. Call www.firzone.co.uk to buy yours today and use my discount code TGN10 for 10% off at checkout, it’s the Oxyplus portable I recommend. #farinfared #infared #infaredsauna #infaredsaunatherapy @firzonesaunas #redlighttherapy #ledredlighttherapy #redlighttherapy #ozonetherapy #sauna #cholesterol #cortisol #detoxifcation #mood #sleep #insomnia #mentalhealth #chronicfatigue #explorepage #explore

thenutritionguru

My italian grandma’s bone broth recipe 🍜

I know this all looks a bit messy by the way 😉 but it’s well worth it, it’s so rich and delicious in flavour you really can taste the goodness, a hug in a bowl 🍜.

🥦So here’s all the steps for my bone broth. I take a small organic chicken and bring it to the boil in plenty of water with added garlic 🧄 , onion 🧅 , a leek and a carrot 🥕 , any herbs 🪴 and a tablespoon of apple cider vinegar (the acidity breaks down the collagen and makes it more abundant in the broth). I’ve used dried oregano 🌿 & thyme today. I then let it simmer for about an hour.

🍗After that, I remove all the chicken from the carcass, put the carcass back into the stock, add some tomato 🍅 purée and an organic chicken stock cube and some salt and pepper and simmer gently for between 10 to 24 hours. I then remove all of the carcass and the cooked vegetables 🥕 🍅🥦🪴- pick any chicken 🍗left on the bone and discard the rest. Now your bone broth is ready you can drink it as a clear soup or as I’ve done here add tons of fresh 🌈veggies 🥕🧅🧄🥦🍅and simmer for 15 to 20 minutes, adding the chicken back sprinkling with fresh herbs, such as coriander and parsley🪴 and serve with grated Parmesan. I sometimes add some washed red lentils at the start of cooking the veggies or add a tin of any beans 🫘 (cannelini or butter beans are a good choice) a few minutes before serving.

The remainder of the cooked chicken is perfect to use as shredded chicken or in curries, wraps, add to fried rice etc 😘

Is there any additions you like to make to your bone broth or have you found it a helpful addition to your diet?

I know this all looks a bit messy by the way but it’s well worth it, it’s so rich and delicious in flavour you really can taste the goodness, a hug in a bowl 🍜.

#BoneBroth #Collagen #Gelatin #Glutamine #Leakygut #Digestion #skinhealth #joint health #community. #JointStiffness #SupportSleep #NutrientDense #Nutritious #applecidervinegar #BoneMarrow #MediterraneanDiet #RealFood #Osteoarthritis #ReduceInflammation #HealthyWeight #explorepage #chicken #feedthefamily #healthy #healthyfood

Oct 25

Open
My italian grandma’s bone broth recipe 🍜 I know this all looks a bit messy by the way 😉 but it’s well worth it, it’s so rich and delicious in flavour you really can taste the goodness, a hug in a bowl 🍜. 🥦So here’s all the steps for my bone broth. I take a small organic chicken and bring it to the boil in plenty of water with added garlic 🧄 , onion 🧅 , a leek and a carrot 🥕 , any herbs 🪴 and a tablespoon of apple cider vinegar (the acidity breaks down the collagen and makes it more abundant in the broth). I’ve used dried oregano 🌿 & thyme today. I then let it simmer for about an hour. 🍗After that, I remove all the chicken from the carcass, put the carcass back into the stock, add some tomato 🍅 purée and an organic chicken stock cube and some salt and pepper and simmer gently for between 10 to 24 hours. I then remove all of the carcass and the cooked vegetables 🥕 🍅🥦🪴- pick any chicken 🍗left on the bone and discard the rest. Now your bone broth is ready you can drink it as a clear soup or as I’ve done here add tons of fresh 🌈veggies 🥕🧅🧄🥦🍅and simmer for 15 to 20 minutes, adding the chicken back sprinkling with fresh herbs, such as coriander and parsley🪴 and serve with grated Parmesan. I sometimes add some washed red lentils at the start of cooking the veggies or add a tin of any beans 🫘 (cannelini or butter beans are a good choice) a few minutes before serving. The remainder of the cooked chicken is perfect to use as shredded chicken or in curries, wraps, add to fried rice etc 😘 Is there any additions you like to make to your bone broth or have you found it a helpful addition to your diet? I know this all looks a bit messy by the way but it’s well worth it, it’s so rich and delicious in flavour you really can taste the goodness, a hug in a bowl 🍜. #BoneBroth #Collagen #Gelatin #Glutamine #Leakygut #Digestion #skinhealth #joint health #community. #JointStiffness #SupportSleep #NutrientDense #Nutritious #applecidervinegar #BoneMarrow #MediterraneanDiet #RealFood #Osteoarthritis #ReduceInflammation #HealthyWeight #explorepage #chicken #feedthefamily #healthy #healthyfood

thenutritionguru

Do Electrolytes Break a Fast?

Electrolytes are minerals that we need to get from our diet in order to maintain fluid balance, send signals from our brain and allow our muscles to contract. Major electrolytes include sodium, potassium, chloride and magnesium. Not getting enough of these electrolytes (especially sodium) can lead to muscle cramps, headaches and even a life threatening condition called hyponatremia.

While using Intermittent Fasting, insulin (the storing hormone) levels tend to dip down. This allows the body to shift back into fat burning (aka lipolysis), which is great for a weight loss goal. However, this lowered insulin level can also signal to the kidneys to release water and sodium via urine at higher levels. Due to this release, replacing lost water and electrolytes is crucial to prevent electrolyte imbalance symptoms.

Because minerals have no energy value, they do not break a fast. However, electrolyte supplements often do break a fast. This is because electrolyte supplements or sports drinks typically get packaged with a significant amount of sugar. Sugar causes insulin (the storing hormone) to spike and therefore break your fast.

How Do You Replenish Electrolytes When Fasting?

In order to replenish lost electrolytes while not breaking your fast, it`s crucial to either opt for an electrolyte replacement that contains (at minimum) adequate amounts of sodium without any added sugar OR to use a high quality sea salt in your water and on your food. This will provide both the sodium and chloride that is typically lost. I’ve recently been using a fasting specific supplement that contains sodium, potassium and magnesium with no added sugars - LMNT (unflavoured). If you experience high blood pressure do check with your GP first.

For anyone struggling with mid afternoon energy dip electrolytes can help so much to give you a natural boost.

Check out @wearehealf for the LMNT electrolytes and use TINA10 at checkout;

https://healf.com

#autophagy #fasting #longevity #wellbeing #weightloss #menopause #metabolism #fatloss #optimisehealth #ageingwell #antiageing #electrolytes @drinklmnt @wearehealf @nutritionist #energy

Oct 24

Open
Do Electrolytes Break a Fast? Electrolytes are minerals that we need to get from our diet in order to maintain fluid balance, send signals from our brain and allow our muscles to contract. Major electrolytes include sodium, potassium, chloride and magnesium. Not getting enough of these electrolytes (especially sodium) can lead to muscle cramps, headaches and even a life threatening condition called hyponatremia. While using Intermittent Fasting, insulin (the storing hormone) levels tend to dip down. This allows the body to shift back into fat burning (aka lipolysis), which is great for a weight loss goal. However, this lowered insulin level can also signal to the kidneys to release water and sodium via urine at higher levels. Due to this release, replacing lost water and electrolytes is crucial to prevent electrolyte imbalance symptoms. Because minerals have no energy value, they do not break a fast. However, electrolyte supplements often do break a fast. This is because electrolyte supplements or sports drinks typically get packaged with a significant amount of sugar. Sugar causes insulin (the storing hormone) to spike and therefore break your fast. How Do You Replenish Electrolytes When Fasting? In order to replenish lost electrolytes while not breaking your fast, it's crucial to either opt for an electrolyte replacement that contains (at minimum) adequate amounts of sodium without any added sugar OR to use a high quality sea salt in your water and on your food. This will provide both the sodium and chloride that is typically lost. I’ve recently been using a fasting specific supplement that contains sodium, potassium and magnesium with no added sugars - LMNT (unflavoured). If you experience high blood pressure do check with your GP first. For anyone struggling with mid afternoon energy dip electrolytes can help so much to give you a natural boost. Check out @wearehealf for the LMNT electrolytes and use TINA10 at checkout; https://healf.com #autophagy #fasting #longevity #wellbeing #weightloss #menopause #metabolism #fatloss #optimisehealth #ageingwell #antiageing #electrolytes @drinklmnt @wearehealf @nutritionist #energy

thenutritionguru

An update from the
ESMO - European Society for Medical Oncology congress this week. Fasting during chemotherapy was shown to enhance health-related quality of life in patients with early breast cancer, with no untoward effects, including undesirable weight loss. It also significantly reduced fatigue, a common problem during EC-T regimes in breast cancer treatment.

The regime used wasn`t a complete water fast. For 2 days before chemotherapy plus 24 hours after each cycle ended (around 60-72 hours in total) patients consumed around 200 kcal/d through vegetable juices and vegetable broths. This adds to the building body of evidence around fasting and related regimes during chemotherapy.

https://www.medscape.com/viewarticle/997590

#breastcancersupport #breastcancercare #integrativeoncology #nutrition&cancer #fastingbenefits #fastingcancer #cancer #womenshealth #WomensHealthMatters #BreastCancer #breastcancerawarenessmonth #londonnutritionist #nutritionaltherapy #functionalmedicine #integratednutrition #oncology

Oct 23

Open
An update from the ESMO - European Society for Medical Oncology congress this week. Fasting during chemotherapy was shown to enhance health-related quality of life in patients with early breast cancer, with no untoward effects, including undesirable weight loss. It also significantly reduced fatigue, a common problem during EC-T regimes in breast cancer treatment. The regime used wasn't a complete water fast. For 2 days before chemotherapy plus 24 hours after each cycle ended (around 60-72 hours in total) patients consumed around 200 kcal/d through vegetable juices and vegetable broths. This adds to the building body of evidence around fasting and related regimes during chemotherapy. https://www.medscape.com/viewarticle/997590 #breastcancersupport #breastcancercare #integrativeoncology #nutrition&cancer #fastingbenefits #fastingcancer #cancer #womenshealth #WomensHealthMatters #BreastCancer #breastcancerawarenessmonth #londonnutritionist #nutritionaltherapy #functionalmedicine #integratednutrition #oncology

thenutritionguru

Last video in my menopause series. Now obviously I’m all about getting nutrients from food so I have a good first approach, but these maybe helpful. With only 3 mins to record a reel, sorry I rattled through my list. Always so much more to say ….

Supplements:
🟡Vitamin D: Essential for bone health & mood.
🟡Magnesium: Multiple studies have demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation.
🟡Omega-3 Fatty Acids: These can help reduce inflammation and support cardiovascular health & cognition.
🟡Vitamin B Complex: B vitamins are crucial for mood regulation and energy metabolism. Look for mthylated B complex @cytoplan_
🟡Ashwagandha may alleviate some menopause symptoms, such as hot flashes and urinary symptoms.
🟡Probiotics: Probiotics can support gut health and immune function, which may help alleviate digestive issues.
🟡Isoflavones: may reduce hot flashes even accounting for placebo effect, helpful to prevent bone mineral density loss, may show beneficial effects on systolic blood pressure during early menopause and may help mood too.
🟡Evening Primrose Oil: Some women find this helpful relief from breast pain and mood swings.
🟡L-Theanine & Melatonin supplements may help with sleep.
🟡OestroG - 100: no soy or isoflavones but a plant based formula with lots of research 8/10 women find it reduces symptoms @menoellle
🟡Iodine (eat seaweed) - helpful for cystic breasts.

It’s a good idea to have a nutritional consultation to ensure that you get the right formulas and combination of supplements for your specific symptoms and wellness needs.

#Menopause #Perimenopause #Wellness #WomensWellness #Womenshealth #NutritionSupplementsForMenopause #IsaFlavones #L-theanine #Omega-3. #Omega#ashwaganda #Magnesium #explorepage #iodine #cysticbreasts

Oct 21

Open
Last video in my menopause series. Now obviously I’m all about getting nutrients from food so I have a good first approach, but these maybe helpful. With only 3 mins to record a reel, sorry I rattled through my list. Always so much more to say …. Supplements: 🟡Vitamin D: Essential for bone health & mood. 🟡Magnesium: Multiple studies have demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation. 🟡Omega-3 Fatty Acids: These can help reduce inflammation and support cardiovascular health & cognition. 🟡Vitamin B Complex: B vitamins are crucial for mood regulation and energy metabolism. Look for mthylated B complex @cytoplan_ 🟡Ashwagandha may alleviate some menopause symptoms, such as hot flashes and urinary symptoms. 🟡Probiotics: Probiotics can support gut health and immune function, which may help alleviate digestive issues. 🟡Isoflavones: may reduce hot flashes even accounting for placebo effect, helpful to prevent bone mineral density loss, may show beneficial effects on systolic blood pressure during early menopause and may help mood too. 🟡Evening Primrose Oil: Some women find this helpful relief from breast pain and mood swings. 🟡L-Theanine & Melatonin supplements may help with sleep. 🟡OestroG - 100: no soy or isoflavones but a plant based formula with lots of research 8/10 women find it reduces symptoms @menoellle 🟡Iodine (eat seaweed) - helpful for cystic breasts. It’s a good idea to have a nutritional consultation to ensure that you get the right formulas and combination of supplements for your specific symptoms and wellness needs. #Menopause #Perimenopause #Wellness #WomensWellness #Womenshealth #NutritionSupplementsForMenopause #IsaFlavones #L-theanine #Omega-3. #Omega#ashwaganda #Magnesium #explorepage #iodine #cysticbreasts

thenutritionguru

Such a fabulous Lunch & Learn @goldnottinghill, hosted by @reviveactive_uk and @trinity_pr. I explained why I am so passionate about children and teen health matters and why I wrote my books. Shortly after graduating from my Nutrition degree I worked with @charterharleystreet with their young Eating Disorder patients for a few years. It was that experience that prompted me to start my school well-being programme 14 years ago and more recently write my books. My passion is to empower and educate all ages - I feel so strongly about the importance of helping young people understand how food impacts mood, sleep, energy, cognition, confidence etc. and hopefully prevent eating disorders too 🙏.

We had an extraordinary group of amazing women attend who all do great things in the wellness space including @taraleeyoga, @plantpowerdoctor, @farzanahnasser_nutrition, @victoriawoodhall @fabfemalenutrition, @joglows, @hipandhealthy, @sadie.reid, @al_barraclough, @womenshealthuk, @womensrunninguk, @topsanteuk @getthegloss.

We missed you @miramanek @carolinescircuits @feelgoodwithlavina @middleagedminx - next time 😘

Thank you again for joining us and I hope you find my book helpful 🩷

@reviveactive_uk @trinity_pr #nutritioninsights #health #Wellness #EnergySupport #ImmuneSupport #SupplementsThatWork #PowderedFormula #NottingHill #PortobelloRoad, #Wellness #HealthPR #WomenInWellness #Health #LondonNutritionist #WellnessSpeaker #Retreathost #explorepage

Oct 20

Open
Such a fabulous Lunch & Learn @goldnottinghill, hosted by @reviveactive_uk and @trinity_pr. I explained why I am so passionate about children and teen health matters and why I wrote my books. Shortly after graduating from my Nutrition degree I worked with @charterharleystreet with their young Eating Disorder patients for a few years. It was that experience that prompted me to start my school well-being programme 14 years ago and more recently write my books. My passion is to empower and educate all ages - I feel so strongly about the importance of helping young people understand how food impacts mood, sleep, energy, cognition, confidence etc. and hopefully prevent eating disorders too 🙏. We had an extraordinary group of amazing women attend who all do great things in the wellness space including @taraleeyoga, @plantpowerdoctor, @farzanahnasser_nutrition, @victoriawoodhall @fabfemalenutrition, @joglows, @hipandhealthy, @sadie.reid, @al_barraclough, @womenshealthuk, @womensrunninguk, @topsanteuk @getthegloss. We missed you @miramanek @carolinescircuits @feelgoodwithlavina @middleagedminx - next time 😘 Thank you again for joining us and I hope you find my book helpful 🩷 @reviveactive_uk @trinity_pr #nutritioninsights #health #Wellness #EnergySupport #ImmuneSupport #SupplementsThatWork #PowderedFormula #NottingHill #PortobelloRoad, #Wellness #HealthPR #WomenInWellness #Health #LondonNutritionist #WellnessSpeaker #Retreathost #explorepage

thenutritionguru

Food & Menopause

Here are 10 nutrition tips to help with sleep, insulin resistance, liver support, gut health, and boosting mood during this life stage:

Every bite counts! Food really informs our body how to behave. It can truly impact our mood, energy, sleep, cravings etc.

Balance Blood Sugar Levels:Consume complex carbohydrates like whole grains, legumes, and vegetables to help stabilize blood sugar levels and reduce insulin resistance. I regularly swop typical carbs to pulses because they are powerpacked with fibre and nutrients.

Lean Proteins: Incorporate lean protein sources such as poultry, fish, tofu, and beans to help maintain muscle mass and support metabolic health. Aim for approx 30g or a palm sized amount with every meal to ward off hunger and sugar cravings.

Isoflavone rich foods: Many different legumes contain isoflavones, but soybeans and other soy foods like tofu, miso, and tempeh are particularly rich sources. Studies show these may help reduce menopausal symptoms and may help mood and energy levels in menopause.

Prioritize Healthy Fats: Focus on sources of healthy fats like avocados, nuts, seeds, and olive oil, which can support mood and hormonal balance.

Liver Support with Cruciferous Vegetables: Include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts to aid in liver detoxification and hormonal balance.

Omega-3 Fatty Acids: Consume fatty fish (e.g., salmon, mackerel) or take omega-3 supplements to reduce inflammation and support brain health and mood.

Probiotic-Rich Foods: Include probiotic-rich foods like yogurt, kefir, and sauerkraut to promote gut health and maintain a balanced microbiome which is si important for mood.

Fibre-Rich Diet: High-fibre foods like fruits, vegetables and whole grains can help regulate digestion and support gut health. Add things like flax, chia, and mixed seeds to salads, soups, yoghurts etc.

I’d love to hear things you’ve found helpful.

#WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage #healthcoach

Oct 19

Open
Food & Menopause Here are 10 nutrition tips to help with sleep, insulin resistance, liver support, gut health, and boosting mood during this life stage: Every bite counts! Food really informs our body how to behave. It can truly impact our mood, energy, sleep, cravings etc. Balance Blood Sugar Levels:Consume complex carbohydrates like whole grains, legumes, and vegetables to help stabilize blood sugar levels and reduce insulin resistance. I regularly swop typical carbs to pulses because they are powerpacked with fibre and nutrients. Lean Proteins: Incorporate lean protein sources such as poultry, fish, tofu, and beans to help maintain muscle mass and support metabolic health. Aim for approx 30g or a palm sized amount with every meal to ward off hunger and sugar cravings. Isoflavone rich foods: Many different legumes contain isoflavones, but soybeans and other soy foods like tofu, miso, and tempeh are particularly rich sources. Studies show these may help reduce menopausal symptoms and may help mood and energy levels in menopause. Prioritize Healthy Fats: Focus on sources of healthy fats like avocados, nuts, seeds, and olive oil, which can support mood and hormonal balance. Liver Support with Cruciferous Vegetables: Include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts to aid in liver detoxification and hormonal balance. Omega-3 Fatty Acids: Consume fatty fish (e.g., salmon, mackerel) or take omega-3 supplements to reduce inflammation and support brain health and mood. Probiotic-Rich Foods: Include probiotic-rich foods like yogurt, kefir, and sauerkraut to promote gut health and maintain a balanced microbiome which is si important for mood. Fibre-Rich Diet: High-fibre foods like fruits, vegetables and whole grains can help regulate digestion and support gut health. Add things like flax, chia, and mixed seeds to salads, soups, yoghurts etc. I’d love to hear things you’ve found helpful. #WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage #healthcoach

thenutritionguru

Stress Management: think breathwork, meditation, yoga, tai chi, time in nature. I use @insighttimer a free app for 5-10 guided meditations - bliss! Start small try just a 5 minute meditation once a day and build up if you can. I also advocate @mysensate which I use daily. I find it so helpful. DM if you want a discount code. I also took up art classes which I find the most relaxing and meditative thing I’ve ever done 🎨🖼️.

Regular Exercise: for mood, energy, sleep, to help with achieving healthy weight (improves insulin sensitivity) and reducing cortisol (stress hormone) . Find anything you love and prioritise it in your diary as a non negotiable e.g. dance classes, hiking, take up a sport, etc. Maybr try @carolinescircuits daily quick home workouts. I absolutely LOVE them with any exercise you must enjoy it obvs 😉.

Limit Alcohol and Caffeine. Why? Well these substances can disrupt sleep and exacerbate mood swings and sugar cravings etc. increasing symptoms of menopause, reduced energy etc.

Give yourself 15 mins a day to do something you enjoy. Have a bath, read a book, play an instrument, listen to your fav tunes etc. Just be kind to yourself.

What have you found helps you?

#WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage #healthcoach

Oct 18

Open
Stress Management: think breathwork, meditation, yoga, tai chi, time in nature. I use @insighttimer a free app for 5-10 guided meditations - bliss! Start small try just a 5 minute meditation once a day and build up if you can. I also advocate @mysensate which I use daily. I find it so helpful. DM if you want a discount code. I also took up art classes which I find the most relaxing and meditative thing I’ve ever done 🎨🖼️. Regular Exercise: for mood, energy, sleep, to help with achieving healthy weight (improves insulin sensitivity) and reducing cortisol (stress hormone) . Find anything you love and prioritise it in your diary as a non negotiable e.g. dance classes, hiking, take up a sport, etc. Maybr try @carolinescircuits daily quick home workouts. I absolutely LOVE them with any exercise you must enjoy it obvs 😉. Limit Alcohol and Caffeine. Why? Well these substances can disrupt sleep and exacerbate mood swings and sugar cravings etc. increasing symptoms of menopause, reduced energy etc. Give yourself 15 mins a day to do something you enjoy. Have a bath, read a book, play an instrument, listen to your fav tunes etc. Just be kind to yourself. What have you found helps you? #WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage #healthcoach

thenutritionguru

Video 2 - more to come …

There’s so many people heralding HRT as the ultimate elixir of youth and I’m genuinely concerned, as are many other health professionals that this maybe a really bad idea. Encouraging women to take HRT for many years without knowing the consequences for each individual case is risky in my opinion. I am definitely not anti HRT but we honestly don’t know the long term risks of taking hormones for many years. I took the lowest dose for the shortest period while I was having significant symptoms. The truth is for many women they may not need that level of high hormones for the rest of their lives.

I do feel that promoting both nutrition and lifestyle factors that are evidence based, and are known to reduce symptoms and have health promoting benefits is so important and may alleviate the need for HRT anyway for some women.

I’m interested to hear your thoughts on this.

#WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage

Oct 18

Open
Video 2 - more to come … There’s so many people heralding HRT as the ultimate elixir of youth and I’m genuinely concerned, as are many other health professionals that this maybe a really bad idea. Encouraging women to take HRT for many years without knowing the consequences for each individual case is risky in my opinion. I am definitely not anti HRT but we honestly don’t know the long term risks of taking hormones for many years. I took the lowest dose for the shortest period while I was having significant symptoms. The truth is for many women they may not need that level of high hormones for the rest of their lives. I do feel that promoting both nutrition and lifestyle factors that are evidence based, and are known to reduce symptoms and have health promoting benefits is so important and may alleviate the need for HRT anyway for some women. I’m interested to hear your thoughts on this. #WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage

thenutritionguru

World Menopause day 2023

There’s a few of these videos on their way. Let me know if you have any questions please.

I’d love to hear your views and opinions and things that have helped you, so please do share in the comments.

#WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage

Oct 18

Open
World Menopause day 2023 There’s a few of these videos on their way. Let me know if you have any questions please. I’d love to hear your views and opinions and things that have helped you, so please do share in the comments. #WorldMenopauseDay, #Perimenopause #Menopause #secondspring #womensempowerment #womensupportingwomen #HRT #NutritionalTherapy #WomensHealthSpeaker #corporatewellnessspeaker #wellbeingatwork #wellbeingWednesday #explorepage

thenutritionguru

Workplace Wellness – something I’m hugely passionate about. I offer a wide range of talks, workshops and retreats for every age and stage for companies large and small. The easiest way to show your staff you care and take their well-being seriously. Research shows these initiatives reduce sick leave, improving staff motivation, improving energy levels, sleep, reduce stress and optimise work output. It’s a no brainer investment!

I’m blessed to share my passion and over 20 years experience in the Wellness industry to debunk so many myths and misinformation that I hear.

Did you notice I’m wearing my @mysensate ? I was discussing the role of the vagus nerve and stress reduction, improved sleep quality etc. I just love mine. See discount code below and check out my other insta posts to learn more.

How do you support your team?

Please do share with anyone you feel would benefit from a Workplace Well-being initiative and get in touch.

www.getsensate.com/TLC10

#WorkplaceWellness #wellbeingWednesday #CorporateWellbeing #human resources #workplacewellbeing #wellnessprofessional #workplacehealth #corporateevents #healthcoach #londonnutritionist #HR #workplacewellnessprogram #worldmentalhealthday #reducestress #optimiseenergy @jpmorgan @jpmorganprivatebank @jpmorganchase @mysensate #guthealth #vagusnerve #explorepage

Oct 11

Open
Workplace Wellness – something I’m hugely passionate about. I offer a wide range of talks, workshops and retreats for every age and stage for companies large and small. The easiest way to show your staff you care and take their well-being seriously. Research shows these initiatives reduce sick leave, improving staff motivation, improving energy levels, sleep, reduce stress and optimise work output. It’s a no brainer investment! I’m blessed to share my passion and over 20 years experience in the Wellness industry to debunk so many myths and misinformation that I hear. Did you notice I’m wearing my @mysensate ? I was discussing the role of the vagus nerve and stress reduction, improved sleep quality etc. I just love mine. See discount code below and check out my other insta posts to learn more. How do you support your team? Please do share with anyone you feel would benefit from a Workplace Well-being initiative and get in touch. www.getsensate.com/TLC10 #WorkplaceWellness #wellbeingWednesday #CorporateWellbeing #human resources #workplacewellbeing #wellnessprofessional #workplacehealth #corporateevents #healthcoach #londonnutritionist #HR #workplacewellnessprogram #worldmentalhealthday #reducestress #optimiseenergy @jpmorgan @jpmorganprivatebank @jpmorganchase @mysensate #guthealth #vagusnerve #explorepage

thenutritionguru

A few of my favs;

@thriveprogramme - check out the videos on their website. You can work with practitioners too, as well as the book. One of my fav practitioners is @thrive_with_pauline.

@tonyrobbins - all his books are epic!

@shahroo_izadi The Kindess Method particularly if you have an issue with emotional and binge, eating, drinking or unhelpful habits. Hmm that’s probably all of us right?

Sharing with peace and kindness. Be kind always starting with yourself 😘

If you liked this video or found it helpful do let me know and like and share if you think it will help someone x

#bekind #worldmentalhealthday #mentalfitness #MentalHealth #impostersyndrome #anxiety #Depression #LowMood #ForSelfEsteem #Confidence #SelfLove #selfcare #Mums #Parents #Children #Teenagers #EatingDisorder, #Control #Anorexia #Bulimia #FamilyHouse #Grief #Stress #selfconfidence #wellbeing #explorepage

Oct 11

Open
A few of my favs; @thriveprogramme - check out the videos on their website. You can work with practitioners too, as well as the book. One of my fav practitioners is @thrive_with_pauline. @tonyrobbins - all his books are epic! @shahroo_izadi The Kindess Method particularly if you have an issue with emotional and binge, eating, drinking or unhelpful habits. Hmm that’s probably all of us right? Sharing with peace and kindness. Be kind always starting with yourself 😘 If you liked this video or found it helpful do let me know and like and share if you think it will help someone x #bekind #worldmentalhealthday #mentalfitness #MentalHealth #impostersyndrome #anxiety #Depression #LowMood #ForSelfEsteem #Confidence #SelfLove #selfcare #Mums #Parents #Children #Teenagers #EatingDisorder, #Control #Anorexia #Bulimia #FamilyHouse #Grief #Stress #selfconfidence #wellbeing #explorepage

thenutritionguru

Researchers find link between plastic additive and autism, ADHD

Previous studies found associations between children with autism and exposure to BPA. This study has found that the reason for the link is decreased efficiency in a key step involved in BPA detoxification.

The study showed that for a significant proportion of children with autism, the ability to add the glucose molecule to BPA is about 10% less than that of control children. For a significant proportion of children with ADHD, it`s about 17% less.

READ HERE: https://ow.ly/VnyM50PTbB2

#ADHD #Autism #ASD #glucuronidation #parents #mum #dad #familyhealth #nutritionist #functionalmedicine

Oct 9

Open
Researchers find link between plastic additive and autism, ADHD Previous studies found associations between children with autism and exposure to BPA. This study has found that the reason for the link is decreased efficiency in a key step involved in BPA detoxification. The study showed that for a significant proportion of children with autism, the ability to add the glucose molecule to BPA is about 10% less than that of control children. For a significant proportion of children with ADHD, it's about 17% less. READ HERE: https://ow.ly/VnyM50PTbB2 #ADHD #Autism #ASD #glucuronidation #parents #mum #dad #familyhealth #nutritionist #functionalmedicine

thenutritionguru

Promise me one thing ☝️, this week you’ll give yourself just 5 mins a day to do something for yourself. We live such fast paced busy lives and something as simple as 5 mins of total silence, breathwork, icey blast in the shower, walk barefoot on the grass or enjoy a gentle face massage can make such a impact on our immunity, mental wellbeing by simply calming our nervous system.

I treat so many people in my clinic who have such high cortisol - our stress hormone. These simple ideas can truly help improve every aspect of our health and sleep. You deserve it 🤗

Wishing you a peaceful week 😘

#selfcare #cortisol #parasympatheticnervoussystem #sympatheticnervoussystem #holistichealth #wellbeing #explorepage

Oct 9

Open
Promise me one thing ☝️, this week you’ll give yourself just 5 mins a day to do something for yourself. We live such fast paced busy lives and something as simple as 5 mins of total silence, breathwork, icey blast in the shower, walk barefoot on the grass or enjoy a gentle face massage can make such a impact on our immunity, mental wellbeing by simply calming our nervous system. I treat so many people in my clinic who have such high cortisol - our stress hormone. These simple ideas can truly help improve every aspect of our health and sleep. You deserve it 🤗 Wishing you a peaceful week 😘 #selfcare #cortisol #parasympatheticnervoussystem #sympatheticnervoussystem #holistichealth #wellbeing #explorepage

thenutritionguru

Today I started taking a Vitamin D3 and K2 supplement and will do until around the end of April. Want to know why?

We make the majority of our Vitamin D from sunlight, you can check it’s the right time of day to get the amount of sun you need, you can measure your shadow! If your shadow is shorter than your height, your body can produce vitamin D from sunlight exposure. However, if your shadow is longer than your height, this means the sun is too low in the sky for you to be able to produce vitamin D. You can see my shadow is longer than I am.

A few symptoms of vitamin D deficiency include;

* Getting illnesses or infections more often.
* Feeling tired or fatigued.
* Hair loss.
* Muscle pain.
* Lower back pain.
* Feelings of depression or low mood.
* Wounds that heal slowly following surgery, infection or injury.

Alongside sunlight, you can get vitamin D from certain foods. There are also a growing number of foods with added vitamin D, known as `vitamin D-fortified` foods. Check the labels on these for information about how much vitamin D they provide.
 
Foods providing around 12-13 micrograms of vitamin D per average portion
* Canned pink salmon in brine* - 1 small can (100g drained weight) 13.6 micrograms
* Grilled salmon* - 1 portion (170g) 13.3 micrograms
* Grilled kipper fillet* - 1 portion (130g) 13.1 micrograms
* Grilled rainbow trout fillet* - 1 portion (155g) 12.7 micrograms
* Smoked mackerel* - 1 portion (150g) 12.3 micrograms
 
Foods providing around 3-4 micrograms of vitamin D per average portion
* Some malted hot drinks (check the label) - 1 mug (25g) 4.6 micrograms
* Cooked crab* - 1 small can (75g) 3.5 micrograms
* Tinned sardines in tomato sauce* - 1 small can (100g) 3.3 micrograms
* Scrambled eggs or plain omelette - 2 eggs (120g) 3.3 micrograms

I suggested either a multi nutrient formula such as @reviveactive or specific D3 and K2 drops by @nutriadvanced or @wilnutrition.

Get your vitamin D levels tested at your GP or with a test such as @medichecks at home test.

#Vitamin D #Osteoporosis #Immunity #MentalHealth, #Energy #SadSyndrome #SeasonalAffectiveDisorder #Well-Being #FamilyHealth #Children’sHealth #Mums #MumLife #Parents #Dads

Oct 4

Open
Today I started taking a Vitamin D3 and K2 supplement and will do until around the end of April. Want to know why? We make the majority of our Vitamin D from sunlight, you can check it’s the right time of day to get the amount of sun you need, you can measure your shadow! If your shadow is shorter than your height, your body can produce vitamin D from sunlight exposure. However, if your shadow is longer than your height, this means the sun is too low in the sky for you to be able to produce vitamin D. You can see my shadow is longer than I am. A few symptoms of vitamin D deficiency include; * Getting illnesses or infections more often. * Feeling tired or fatigued. * Hair loss. * Muscle pain. * Lower back pain. * Feelings of depression or low mood. * Wounds that heal slowly following surgery, infection or injury. Alongside sunlight, you can get vitamin D from certain foods. There are also a growing number of foods with added vitamin D, known as 'vitamin D-fortified' foods. Check the labels on these for information about how much vitamin D they provide.   Foods providing around 12-13 micrograms of vitamin D per average portion * Canned pink salmon in brine* - 1 small can (100g drained weight) 13.6 micrograms * Grilled salmon* - 1 portion (170g) 13.3 micrograms * Grilled kipper fillet* - 1 portion (130g) 13.1 micrograms * Grilled rainbow trout fillet* - 1 portion (155g) 12.7 micrograms * Smoked mackerel* - 1 portion (150g) 12.3 micrograms   Foods providing around 3-4 micrograms of vitamin D per average portion * Some malted hot drinks (check the label) - 1 mug (25g) 4.6 micrograms * Cooked crab* - 1 small can (75g) 3.5 micrograms * Tinned sardines in tomato sauce* - 1 small can (100g) 3.3 micrograms * Scrambled eggs or plain omelette - 2 eggs (120g) 3.3 micrograms I suggested either a multi nutrient formula such as @reviveactive or specific D3 and K2 drops by @nutriadvanced or @wilnutrition. Get your vitamin D levels tested at your GP or with a test such as @medichecks at home test. #Vitamin D #Osteoporosis #Immunity #MentalHealth, #Energy #SadSyndrome #SeasonalAffectiveDisorder #Well-Being #FamilyHealth #Children’sHealth #Mums #MumLife #Parents #Dads

thenutritionguru

I mentioned on my live chat with @doesmybumlook40 on Monday evening fresh meal delivery services.

As you can imagine, I advocate that all of us cook from scratch as much as possible, using the freshest ingredients and aiming for a white variety of meals in order to achieve the widest variety of nutrients. However, there are many reasons why these services can be helpful for short periods of time, say a couple of weeks or longer if necessary for example; if you are unwell, if you want to start a Weight Loss programme and everything portion controlled, if you do not have the cookery skills and so on. So here are the companies I recommend.

In my opinion @lionsprep offer really good value for money and options such as high protein, low carb where they use cauliflower rice instead of regular rice. For example. With all of these meals, I recommend a big serving of green leafy vegetables, such as steamed broccoli or a rocket salad for example. You can also just use these for a few meals a week for some inspiration.

Have you tried any of these and if so which ones did you enjoy? I’m interested to know if you found it. Helpful and why?

Please do like share and tag a friend if they will find this useful.

I’ve organised a discount code for you at @lionsprep use TINA75435 for 30% off your first delivery and 15% off the next 3 weeks.

#MealDeliveryService #MealsInMinutes #HealthyMealSubscriptions #pre-CookedMealService #ChefPrepareMeals, #HealthyFoodDeliveryServices, #Weightloss, #HighProtein #wellbeing #self-care
@lionsprep @freshfitnessfood @thedetoxkitchen @balanceboxuk @thefoodhak @planty @allplants @mindfulchefuk @gousto @greenchef.uk @abelandcole @riverfoodorganics @purepackage #londonnutritionist

Sep 20

Open
I mentioned on my live chat with @doesmybumlook40 on Monday evening fresh meal delivery services. As you can imagine, I advocate that all of us cook from scratch as much as possible, using the freshest ingredients and aiming for a white variety of meals in order to achieve the widest variety of nutrients. However, there are many reasons why these services can be helpful for short periods of time, say a couple of weeks or longer if necessary for example; if you are unwell, if you want to start a Weight Loss programme and everything portion controlled, if you do not have the cookery skills and so on. So here are the companies I recommend. In my opinion @lionsprep offer really good value for money and options such as high protein, low carb where they use cauliflower rice instead of regular rice. For example. With all of these meals, I recommend a big serving of green leafy vegetables, such as steamed broccoli or a rocket salad for example. You can also just use these for a few meals a week for some inspiration. Have you tried any of these and if so which ones did you enjoy? I’m interested to know if you found it. Helpful and why? Please do like share and tag a friend if they will find this useful. I’ve organised a discount code for you at @lionsprep use TINA75435 for 30% off your first delivery and 15% off the next 3 weeks. #MealDeliveryService #MealsInMinutes #HealthyMealSubscriptions #pre-CookedMealService #ChefPrepareMeals, #HealthyFoodDeliveryServices, #Weightloss, #HighProtein #wellbeing #self-care @lionsprep @freshfitnessfood @thedetoxkitchen @balanceboxuk @thefoodhak @planty @allplants @mindfulchefuk @gousto @greenchef.uk @abelandcole @riverfoodorganics @purepackage #londonnutritionist

thenutritionguru

All about healthy snacking …

What’s your favourite snack?

You’ll find recipes, meal plans, snack ideas, and so much more in my book ‘Eat Well and Feel Great’ out now on Amazon - link in bio.

If you find this post helpful like, tag a friend and share please 😘

#healthysnacking #eatwell #healthyweight #energy #NutrientDense #OptimiseNutrition #feedthefamily #bloodsugarbalance #health #HealthyLiving #FeedTheFamily #eatingdisorder #Nourish #FeelGood #Mums #Parents #Teachers #Schools #PSHE #Pastoral #Menopause #Perimenopause #HormonalHealth #controlappetite

Sep 19

Open
All about healthy snacking … What’s your favourite snack? You’ll find recipes, meal plans, snack ideas, and so much more in my book ‘Eat Well and Feel Great’ out now on Amazon - link in bio. If you find this post helpful like, tag a friend and share please 😘 #healthysnacking #eatwell #healthyweight #energy #NutrientDense #OptimiseNutrition #feedthefamily #bloodsugarbalance #health #HealthyLiving #FeedTheFamily #eatingdisorder #Nourish #FeelGood #Mums #Parents #Teachers #Schools #PSHE #Pastoral #Menopause #Perimenopause #HormonalHealth #controlappetite

thenutritionguru

What’s the hype about UPFs - or Ultra Processed Foods?

In nature, we would never find foods that contain the combinations of high sugar, salt and fat found in ultra-processed and fast foods. These three compounds activate the pleasure and reward centre of our
Set yourself up for sucess brain, leading us to want more and more, as our brain finds this mix truly addictive. This equation sums it up:

Sugar + Salt + Fat = Bliss Point

The bliss point is where a particular food has just the right amount of saltiness, sweetness and richness to trigger a reward in your brain, in the form of a quick release of dopamine, triggering a kind of euphoria, bliss or feel-good vibe. Of course, this makes you feel good, so you subconsciously want to recreate that feeling by eating that particular food again. The combination of tastes is more rewarding than one of the substances acting on its own and it’s the combination that produces the bliss point. This explains why ultra-processed and fast foods are so addictive.

Like and tag a friend or teen/student who may find this helpful to understand why our waistlines keep expanding and why we can feel out of control with our food.

Learn more in my book out now on Amazon - Eat Well and Feel Great by Tina Lond-Caulk. Link in bio …

“An essential read for all the family” - Gary Neville

#ultraprocessedfoods #foodaddiction #weight #cancer #bulimiarecovery #eatingdisorders #weightloss #feelgood #eatwell #feedthefamily #healthylifestyle #mumlife #parents #teenagers #blisspoint #dopamine #eatwell #corporatenutrition #wednesdaywellness

Sep 15

Open
What’s the hype about UPFs - or Ultra Processed Foods? In nature, we would never find foods that contain the combinations of high sugar, salt and fat found in ultra-processed and fast foods. These three compounds activate the pleasure and reward centre of our Set yourself up for sucess brain, leading us to want more and more, as our brain finds this mix truly addictive. This equation sums it up: Sugar + Salt + Fat = Bliss Point The bliss point is where a particular food has just the right amount of saltiness, sweetness and richness to trigger a reward in your brain, in the form of a quick release of dopamine, triggering a kind of euphoria, bliss or feel-good vibe. Of course, this makes you feel good, so you subconsciously want to recreate that feeling by eating that particular food again. The combination of tastes is more rewarding than one of the substances acting on its own and it’s the combination that produces the bliss point. This explains why ultra-processed and fast foods are so addictive. Like and tag a friend or teen/student who may find this helpful to understand why our waistlines keep expanding and why we can feel out of control with our food. Learn more in my book out now on Amazon - Eat Well and Feel Great by Tina Lond-Caulk. Link in bio … “An essential read for all the family” - Gary Neville #ultraprocessedfoods #foodaddiction #weight #cancer #bulimiarecovery #eatingdisorders #weightloss #feelgood #eatwell #feedthefamily #healthylifestyle #mumlife #parents #teenagers #blisspoint #dopamine #eatwell #corporatenutrition #wednesdaywellness

thenutritionguru

Vagus nerve: the new key to stress relief, healthy digestion and good health.
A primitive part of our nervous system helps to regulate our stress response and could hold the key to our wellbeing!

Feeling stressed, anxious and poor sleep are common symptoms of modern life and can create havoc for our health and well-being.

The job of the vagus nerve is to regulate the stress response — putting the brakes on our nervous system, calming our heart rate and breathing so we can rest and digest. Low vagal tone means a poor ability to calm the stress response or no ability at all.

Sensate’s mix of infrasonic frequencies and sound design send a powerful signal throughout the body. Sensate taps into the phenomenon of bone conduction. Your chest resonates sound, sending out a frequency that signals the vagus nerve to relax.

It essentially stimulates the parasympathetic nervous system, lower blood pressure, and improve heartrate variability, which studies show is a key marker of health.

Sensate uses the natural power of sonic resonance to calm your body’s nervous system, providing immediate relief and long-term benefits from regular use. It can help you attain better, more restful sleep faster. Ten minutes on it is like a power nap.

If you’d like the benefits of meditation but struggle to practice, or have difficulty switching off your racing mind or have sleep issues. Sensate may be worth a try.

I’ve arranged a discount for you;

https://www.getsensate.com/

Get 10% discount Use code TLC10 at checkout

Ps it was hard not to giggle during the making of this reel but truly I feel so much calmer once I’ve used it 😘

#VagusNerve #VagalTone #HeartRateVariability #stress #ParasympatheticNervousSystem #Sleep #Menopause #perimenopause #Anxiety #ReduceStress #biohacking #Overstimulated #calm #Meditation #fertility #menshealth #50pluswomen #50plusandfabulous #sleepaid #vagusnervestimulation #vagus #restanddigest #gut #digestion
#explorepage @mysensate #nutrition #lifestyle #livewell #mentalhealth #insomnia

Sep 5

Open
Vagus nerve: the new key to stress relief, healthy digestion and good health. A primitive part of our nervous system helps to regulate our stress response and could hold the key to our wellbeing! Feeling stressed, anxious and poor sleep are common symptoms of modern life and can create havoc for our health and well-being. The job of the vagus nerve is to regulate the stress response — putting the brakes on our nervous system, calming our heart rate and breathing so we can rest and digest. Low vagal tone means a poor ability to calm the stress response or no ability at all. Sensate’s mix of infrasonic frequencies and sound design send a powerful signal throughout the body. Sensate taps into the phenomenon of bone conduction. Your chest resonates sound, sending out a frequency that signals the vagus nerve to relax. It essentially stimulates the parasympathetic nervous system, lower blood pressure, and improve heartrate variability, which studies show is a key marker of health. Sensate uses the natural power of sonic resonance to calm your body’s nervous system, providing immediate relief and long-term benefits from regular use. It can help you attain better, more restful sleep faster. Ten minutes on it is like a power nap. If you’d like the benefits of meditation but struggle to practice, or have difficulty switching off your racing mind or have sleep issues. Sensate may be worth a try. I’ve arranged a discount for you; https://www.getsensate.com/ Get 10% discount Use code TLC10 at checkout Ps it was hard not to giggle during the making of this reel but truly I feel so much calmer once I’ve used it 😘 #VagusNerve #VagalTone #HeartRateVariability #stress #ParasympatheticNervousSystem #Sleep #Menopause #perimenopause #Anxiety #ReduceStress #biohacking #Overstimulated #calm #Meditation #fertility #menshealth #50pluswomen #50plusandfabulous #sleepaid #vagusnervestimulation #vagus #restanddigest #gut #digestion #explorepage @mysensate #nutrition #lifestyle #livewell #mentalhealth #insomnia

thenutritionguru

I think there’s so much confusion around portion sizes and how much of specific foods we should eat in a day, so I thought I’d share with you an exerpt from my book Eat well and feel Great out now on Amazon (link in bio).

This chapter explains what an ideal day looks like to ensure you are properly nourishing your body, fueling your energy, optimising cognition, mood, memory, skin health, how to optimise achieve a healthy weight - which also influences just about every aspect of how you feel each day.

Food really is information for our body - if you aren’t feeling 💯 then it’s worth looking at your nutrient intake.

Please like share and tag a friend or two, who may find this helpful 😘

#Nutrition #NutrientDense #EatRealFood #ultraProcessedFood #FamilyHealth #Mums #Parents #Teachers #PSHE #Pastoral #WellBeing #MentalHealth #Obesity #teenagehealth #wholefood #cookfromscratch #farmtotable #familyhealthmatters #familytime #homecooking #omega3 #adhd #learningdifficulties #backtoschool #mentalhealth #wholefoods

Aug 30

Open
I think there’s so much confusion around portion sizes and how much of specific foods we should eat in a day, so I thought I’d share with you an exerpt from my book Eat well and feel Great out now on Amazon (link in bio). This chapter explains what an ideal day looks like to ensure you are properly nourishing your body, fueling your energy, optimising cognition, mood, memory, skin health, how to optimise achieve a healthy weight - which also influences just about every aspect of how you feel each day. Food really is information for our body - if you aren’t feeling 💯 then it’s worth looking at your nutrient intake. Please like share and tag a friend or two, who may find this helpful 😘 #Nutrition #NutrientDense #EatRealFood #ultraProcessedFood #FamilyHealth #Mums #Parents #Teachers #PSHE #Pastoral #WellBeing #MentalHealth #Obesity #teenagehealth #wholefood #cookfromscratch #farmtotable #familyhealthmatters #familytime #homecooking #omega3 #adhd #learningdifficulties #backtoschool #mentalhealth #wholefoods

thenutritionguru

Use my symptom checker lists and find your nutrient deficiencies…

Food is information! It informs our body how to behave and affects our metabolism, immunity and how we think and feel every day. If you aren’t feeling 100% upgrading your diet to a more nutritious diet rich in vitamins, minerals and healthy fats can improve your energy, mood, skin weight, sleep, cognition and confidence. Try creating a simple menu plan around a natural wholefood nutrient dense diet and enjoy feeling the improvements in no time.

This is a short excerpt from my new book now on Amazon, Eat well and feel great link in the bio .
You’ll find menu plans, recipes and easy hacks to help you to improve your health and well-being for all the family.

I’d love to hear what dietary changes you have made, and how are you have impacted your well-being.

Like, share or tag a friend or two who would find this helpful 😘

#Nutrition #NutrientDense #EatRealFood #ultraProcessedFood #FamilyHealth #Mums #Parents #Teachers #PSHE #Pastoral #WellBeing #MentalHealth #Obesity #teenagehealth #wholefood #cookfromscratch #farmtotable #familyhealthmatters #familytime #homecooking #omega3 #adhd #learningdifficulties #backtoschool #mentalhealth #wholefoods

Aug 29

Open
Use my symptom checker lists and find your nutrient deficiencies… Food is information! It informs our body how to behave and affects our metabolism, immunity and how we think and feel every day. If you aren’t feeling 100% upgrading your diet to a more nutritious diet rich in vitamins, minerals and healthy fats can improve your energy, mood, skin weight, sleep, cognition and confidence. Try creating a simple menu plan around a natural wholefood nutrient dense diet and enjoy feeling the improvements in no time. This is a short excerpt from my new book now on Amazon, Eat well and feel great link in the bio . You’ll find menu plans, recipes and easy hacks to help you to improve your health and well-being for all the family. I’d love to hear what dietary changes you have made, and how are you have impacted your well-being. Like, share or tag a friend or two who would find this helpful 😘 #Nutrition #NutrientDense #EatRealFood #ultraProcessedFood #FamilyHealth #Mums #Parents #Teachers #PSHE #Pastoral #WellBeing #MentalHealth #Obesity #teenagehealth #wholefood #cookfromscratch #farmtotable #familyhealthmatters #familytime #homecooking #omega3 #adhd #learningdifficulties #backtoschool #mentalhealth #wholefoods

thenutritionguru

So many of the kids and teens are back to school this week with uni students not far behind. This exert from my book ‘Eat well, and Feel Great’, chapter 4 highlights the fundamental importance of healthy fats for every aspect of our health, mood, cognition and well-being.

Many of us are deficient in the key healthy fats we require such as Omega 3. Some of the common signs and symptoms that would indicate a need for a higher intake, quality, healthy fats include;

Cracked heels
Dandruff
Eczema
Learning difficulties Low moods
Poor concentration
Poor sleep
Poor immunity
Fatigue
Follicular keratosis (chicken skin) on arms and legs

You’ll find recipes and top tips on how to include more Omega 3 and healthy fats in my book out now on Amazon - link in bio.

One of the tests that I recommend to most of my patients is the @omega3index test which gives a measure of the amount of EPA and DHA in the blood. Studies show 8% is the optimal level of omega 3.

Have you ever taken the Omega Quant test?

Please do like and share and tag anyone who may benefit from this information, including your teens and uni students.

Wishing you a great start to the term 😘

#omega-3 #HealthyFats #dandruff #Eczema #DrySkin #SlowLearning #LearningDifficulties #Adhd #Memory #Mood #MentalHealth #Cognition #Parents #Mums #School #GCSE #A-levels #FollicularKeratosis #ChickenSkin #Nutritionist #author #TeenageHealth @omega3index #diets #eatingdisorders #weightloss #lowfatdiet #lowfat #backtoschool #teachers #pshe

Aug 28

Open
So many of the kids and teens are back to school this week with uni students not far behind. This exert from my book ‘Eat well, and Feel Great’, chapter 4 highlights the fundamental importance of healthy fats for every aspect of our health, mood, cognition and well-being. Many of us are deficient in the key healthy fats we require such as Omega 3. Some of the common signs and symptoms that would indicate a need for a higher intake, quality, healthy fats include; Cracked heels Dandruff Eczema Learning difficulties Low moods Poor concentration Poor sleep Poor immunity Fatigue Follicular keratosis (chicken skin) on arms and legs You’ll find recipes and top tips on how to include more Omega 3 and healthy fats in my book out now on Amazon - link in bio. One of the tests that I recommend to most of my patients is the @omega3index test which gives a measure of the amount of EPA and DHA in the blood. Studies show 8% is the optimal level of omega 3. Have you ever taken the Omega Quant test? Please do like and share and tag anyone who may benefit from this information, including your teens and uni students. Wishing you a great start to the term 😘 #omega-3 #HealthyFats #dandruff #Eczema #DrySkin #SlowLearning #LearningDifficulties #Adhd #Memory #Mood #MentalHealth #Cognition #Parents #Mums #School #GCSE #A-levels #FollicularKeratosis #ChickenSkin #Nutritionist #author #TeenageHealth @omega3index #diets #eatingdisorders #weightloss #lowfatdiet #lowfat #backtoschool #teachers #pshe

thenutritionguru

A few of my return to school top tips to keep the family well. You’ll find the whole article in this months @yhlmag .

Let’s dive into some nutritional tips that can help maintain their immunity, boost their brainpower and concentration and keep their energy levels steady. Let’s go …

🍋Children’s immunity:
Aim to Include a variety of colourful rainbow fruits and vegetables every day as they are rich in vitamins, minerals and antioxidants that support the immune system. 2-3 fruit and 5 vegetable fist sized portions a day ideally.  Incorporating pre and probiotic-rich foods like live yoghurt, sauerkraut, kefir, leeks, onions, to promote a healthy gut, which is closely linked to a strong immune system. Make sure they get enough protein from sources like lean meats, poultry, fish, beans, and lentils as protein as these are protein is essential for good immunity.

🧠Boost brainpower:
Nutrients essential for brain development and cognitive function include omega-3 fatty acids found in fatty fish (such as wild salmon, mackerel, sardines), flaxseeds, chia seeds or walnuts. A couple of portions of oily fish a week are recommended. Choose unrefined wholegrains like oats, brown rice, wholemeal or rye breads which provide a steady release of energy to support brain function. A balanced breakfast including all food groups – protein, wholegrains and a piece of fruit or to kickstart their day and improve concentration has been found in studies to improve academic outcome and exam results. Limit added sugars and highly processed foods as they can lead to energy crashes and difficulty concentrating.

Like and tag a friend or two who would find this helpful 😘

Cont’d in comments …

#HealthyFamily #Children #Parents #School #Teachers #Immunity #BackToSchool #Well-Being #Nutrition #TeenageHealth #Children’sHealth #Concentration #Learning #Adhd #Behaviour #Parents #Smoothies #BrainPower #Energy #Sleep #FamilyLife #MumLife #mumlifeuk #explorepage #explore @trinity_pr @reviveactive_uk

Aug 23

Open
A few of my return to school top tips to keep the family well. You’ll find the whole article in this months @yhlmag . Let’s dive into some nutritional tips that can help maintain their immunity, boost their brainpower and concentration and keep their energy levels steady. Let’s go … 🍋Children’s immunity: Aim to Include a variety of colourful rainbow fruits and vegetables every day as they are rich in vitamins, minerals and antioxidants that support the immune system. 2-3 fruit and 5 vegetable fist sized portions a day ideally.  Incorporating pre and probiotic-rich foods like live yoghurt, sauerkraut, kefir, leeks, onions, to promote a healthy gut, which is closely linked to a strong immune system. Make sure they get enough protein from sources like lean meats, poultry, fish, beans, and lentils as protein as these are protein is essential for good immunity. 🧠Boost brainpower: Nutrients essential for brain development and cognitive function include omega-3 fatty acids found in fatty fish (such as wild salmon, mackerel, sardines), flaxseeds, chia seeds or walnuts. A couple of portions of oily fish a week are recommended. Choose unrefined wholegrains like oats, brown rice, wholemeal or rye breads which provide a steady release of energy to support brain function. A balanced breakfast including all food groups – protein, wholegrains and a piece of fruit or to kickstart their day and improve concentration has been found in studies to improve academic outcome and exam results. Limit added sugars and highly processed foods as they can lead to energy crashes and difficulty concentrating. Like and tag a friend or two who would find this helpful 😘 Cont’d in comments … #HealthyFamily #Children #Parents #School #Teachers #Immunity #BackToSchool #Well-Being #Nutrition #TeenageHealth #Children’sHealth #Concentration #Learning #Adhd #Behaviour #Parents #Smoothies #BrainPower #Energy #Sleep #FamilyLife #MumLife #mumlifeuk #explorepage #explore @trinity_pr @reviveactive_uk

thenutritionguru

Butyrate is produced when “good” bacteria in your gut help your body break down dietary fibre in your large intestine (colon). It’s one of several short-chain fatty acids. It’s amazing how many beneficial things it does for the body.

Butyrate plays an important role in digestive system health by providing the main energy source for your colon cells; it meets about 70% of their energy needs. And it may provide other health benefits, too, including supporting your immune system, reducing inflammation and preventing diseases.

The best way to get butyrate is to eat fresh fruits and vegetables that contain soluble fermentable fibre. My approach is always food first - feed your body so that it makes butyrate for you.

You may have low butyrate levels and a higher risk of infection or inflammation in your gut if:
* You don’t eat enough foods that help your body produce butyrate.
* You eat foods that lower the levels of butyrate-producing bacteria in your body, like a low-carbohydrate or high-protein and/or fat diet. These foods reduce dietary fibre intake, which means less butyrate.
* Your body is less able to produce and absorb butyrate due to certain medications (antibiotics) or you have disturbance in your gut microbiome due to chronic disease, such as Type 2 diabetes.

Butyrate may help with weight by stabilising blood sugars, maintain or improve intestinal function, and protect against or help treat disease.

The majority of the studies on Butyrate have been done on animals, however many nutritionists recommend Sodium Butyrate to their clients and get great results and feedback. Human studies show promising results.

To be safe;
* it maybe best to avoid butyric acid supplements if you’re pregnant or breastfeeding.
* Butyrate has also been shown to trigger symptoms in people with bloating or a sensitive gut (food intolerance) who need lower fibre levels.

@bodybio @wearehealf #butyrate #SCFA #shortchainfattyacids #IBD #guthealth #permeability #leakygut #crohnsdisease #gastrointestinal #functionalmedicine #gut #digestion #explorepage #nutrition #supplements #ibs

Aug 22

Open
Butyrate is produced when “good” bacteria in your gut help your body break down dietary fibre in your large intestine (colon). It’s one of several short-chain fatty acids. It’s amazing how many beneficial things it does for the body. Butyrate plays an important role in digestive system health by providing the main energy source for your colon cells; it meets about 70% of their energy needs. And it may provide other health benefits, too, including supporting your immune system, reducing inflammation and preventing diseases. The best way to get butyrate is to eat fresh fruits and vegetables that contain soluble fermentable fibre. My approach is always food first - feed your body so that it makes butyrate for you. You may have low butyrate levels and a higher risk of infection or inflammation in your gut if: * You don’t eat enough foods that help your body produce butyrate. * You eat foods that lower the levels of butyrate-producing bacteria in your body, like a low-carbohydrate or high-protein and/or fat diet. These foods reduce dietary fibre intake, which means less butyrate. * Your body is less able to produce and absorb butyrate due to certain medications (antibiotics) or you have disturbance in your gut microbiome due to chronic disease, such as Type 2 diabetes. Butyrate may help with weight by stabilising blood sugars, maintain or improve intestinal function, and protect against or help treat disease. The majority of the studies on Butyrate have been done on animals, however many nutritionists recommend Sodium Butyrate to their clients and get great results and feedback. Human studies show promising results. To be safe; * it maybe best to avoid butyric acid supplements if you’re pregnant or breastfeeding. * Butyrate has also been shown to trigger symptoms in people with bloating or a sensitive gut (food intolerance) who need lower fibre levels. @bodybio @wearehealf #butyrate #SCFA #shortchainfattyacids #IBD #guthealth #permeability #leakygut #crohnsdisease #gastrointestinal #functionalmedicine #gut #digestion #explorepage #nutrition #supplements #ibs

thenutritionguru

If only all Mondays were this good. I started the day with a heavenly cycle around Richmond Park in the sunshine, 🌞 then hopped into Notting Hill to my absolute favourite restaurant @goldnottinghill. I even managed to get my outfit to match the house colours 😅.

I was there for a menu tasting for a special event coming up in October that I look forward to telling you about.

It’s a really stunning restaurant with amazing plants everywhere, very organic and natural and the food is out of this world, especially if you like plant based eating but they do offer meat and fish too. We tried their peach salad, green beans, roasted cauliflower, the seabream, chargrilled octopus and barbecue chicken washed down with pomegranate mocktails. It’s all so delicious it’s hard to choose from the menu.

If you haven’t been, it’s most definitely worth a try. It’s got a great cool vibe and you leave not feeling overly stuffed but incredibly well nourished and energised.

Shall I organise a supper club night there? Anyone interested. Tag a friend who might be interested.

#perfectdays #mondays #londonrestaurants #healthyeating #feelgoodfood #nourishyourbody #plantbased #mocktails #energise #bestrestaurants #londonbestfood #londonlife #foodie #nutrition #nutritionist #londonnutritionist #corporatewellness #londonlife #nottinghill

Aug 21

Open
If only all Mondays were this good. I started the day with a heavenly cycle around Richmond Park in the sunshine, 🌞 then hopped into Notting Hill to my absolute favourite restaurant @goldnottinghill. I even managed to get my outfit to match the house colours 😅. I was there for a menu tasting for a special event coming up in October that I look forward to telling you about. It’s a really stunning restaurant with amazing plants everywhere, very organic and natural and the food is out of this world, especially if you like plant based eating but they do offer meat and fish too. We tried their peach salad, green beans, roasted cauliflower, the seabream, chargrilled octopus and barbecue chicken washed down with pomegranate mocktails. It’s all so delicious it’s hard to choose from the menu. If you haven’t been, it’s most definitely worth a try. It’s got a great cool vibe and you leave not feeling overly stuffed but incredibly well nourished and energised. Shall I organise a supper club night there? Anyone interested. Tag a friend who might be interested. #perfectdays #mondays #londonrestaurants #healthyeating #feelgoodfood #nourishyourbody #plantbased #mocktails #energise #bestrestaurants #londonbestfood #londonlife #foodie #nutrition #nutritionist #londonnutritionist #corporatewellness #londonlife #nottinghill

thenutritionguru

You’ll find a few of my top nutrition health hacks in todays Sheer Luxe including …

In many Mediterranean countries, extra virgin olive oil is considered a powerful plant medicine. Many families take a tablespoon or shot of it daily. When buying extra virgin olive oil, always consider the source of the oil, the method of extraction (ideally cold-pressed or refined), and the taste and aroma profile. High-quality olive oil should have a pleasant aroma, a well-balanced flavour, and a slightly peppery or bitter aftertaste, all of which are characteristic of fresh and authentic extra virgin olive oil. To find the most powerful and potent oil look for olive oils with over 500 mg/kg polyphenols should be called high-phenolic, and thus considered medicinal-grade. Do not cook with this oil but do pour it over salads and soups or use on your bread.

#NutritionHacks #MediterraneanDiet #EatWell #antiinflammatory Inflammatory #antiinflammatory InflammatoryDiet #extravirginoliveoil VirginOliveOil #OliveOil #EatRealFood #JointHealth #HeartHealth #MetabolicHealth #HealthyFats #cardiovascular #antiageing Aging #Longevity #wellbeing Being #Energy #LiveWell #FeelWell #LiveBetter #explorepage @sheerluxe #biohacking #explore

Aug 17

Open
You’ll find a few of my top nutrition health hacks in todays Sheer Luxe including … In many Mediterranean countries, extra virgin olive oil is considered a powerful plant medicine. Many families take a tablespoon or shot of it daily. When buying extra virgin olive oil, always consider the source of the oil, the method of extraction (ideally cold-pressed or refined), and the taste and aroma profile. High-quality olive oil should have a pleasant aroma, a well-balanced flavour, and a slightly peppery or bitter aftertaste, all of which are characteristic of fresh and authentic extra virgin olive oil. To find the most powerful and potent oil look for olive oils with over 500 mg/kg polyphenols should be called high-phenolic, and thus considered medicinal-grade. Do not cook with this oil but do pour it over salads and soups or use on your bread. #NutritionHacks #MediterraneanDiet #EatWell #antiinflammatory Inflammatory #antiinflammatory InflammatoryDiet #extravirginoliveoil VirginOliveOil #OliveOil #EatRealFood #JointHealth #HeartHealth #MetabolicHealth #HealthyFats #cardiovascular #antiageing Aging #Longevity #wellbeing Being #Energy #LiveWell #FeelWell #LiveBetter #explorepage @sheerluxe #biohacking #explore

thenutritionguru

Come and join me for this fabulous In:Spa, Reboot health retreat in beautiful Marrakesh from 14th - 19th November for just five nights.

This is an opportunity to take five nights for yourself to unwind, detox from caffeine, sugar and alcohol, take plenty of exercise, with walks - including a hike in the Atlas Mountains, group fitness classes, PT sessions, enjoy restorative, yoga and stretch classes as well as massages. I’ll be spending time with each of you to discuss your nutrition and there’s talks on nutrition and a cookery demo too. The food is extraordinary so incredible fresh and wonderfully healthy and so delicious.

You will return feeling ready to fit into your Christmas outfits.

Let me know if you want anymore info or if you’d like to join me won’t you. I hope to see you there 😘.

#Retreats #Healthyretreat #YogaRetreats #Well-Being #fitnessretreat #DetoxRetreat #WeightLossRetreat #GlutenFreeRetreat #alcoholfreeretreat #Nourish #healthylifestyle #sugardetox #feelbetter #healthyliving @insparetreats #explorepage

Aug 15

Open
Come and join me for this fabulous In:Spa, Reboot health retreat in beautiful Marrakesh from 14th - 19th November for just five nights. This is an opportunity to take five nights for yourself to unwind, detox from caffeine, sugar and alcohol, take plenty of exercise, with walks - including a hike in the Atlas Mountains, group fitness classes, PT sessions, enjoy restorative, yoga and stretch classes as well as massages. I’ll be spending time with each of you to discuss your nutrition and there’s talks on nutrition and a cookery demo too. The food is extraordinary so incredible fresh and wonderfully healthy and so delicious. You will return feeling ready to fit into your Christmas outfits. Let me know if you want anymore info or if you’d like to join me won’t you. I hope to see you there 😘. #Retreats #Healthyretreat #YogaRetreats #Well-Being #fitnessretreat #DetoxRetreat #WeightLossRetreat #GlutenFreeRetreat #alcoholfreeretreat #Nourish #healthylifestyle #sugardetox #feelbetter #healthyliving @insparetreats #explorepage

thenutritionguru

Excuse the typo - roasted not toasted 😂.

Incredibly sweet and intensely flavourful slow roasted tomatoes. A wonderfully tasty – and easy – method for transforming peak-season tomatoes (and even lackluster grocery store varieties) into a crave-worthy Summer staple. Use them in soups, pastas, tomato sauce, on homemade pizza, tossed into salads, or on simple crostini. Grape and cherry tomatoes, as well as plum or campari all work well.

Tomatoes are one of those foods that actually benefit from being cooked. You can actually get more health benefits from cooked tomatoes than raw - cooking releases the powerful protective compound Lycopene.

Simply cut a 2lb of cherry tomatoes in half, season with salt and pepper, a tsp or two of herbs de Provence and crushed a few garlic cloves and drizzle with extra virgin olive oil, roast in the oven at 150c for a couple of hours.

Replace regular old tomatoes in just about any dish with some of these flavourful babes and you’ll seriously elevate your tomato – and cooking – game.

I love adding these to tomato soup and Italian red sauces, or as a simple appetiser, topping toasted or grilled crostini with a few roasted tomatoes nestled atop a smear of goat cheese or ricotta or here in my brunch with @burfordbrowns on sour dough with avocado, @vadaszdeli kimchi & @cholulula hot sauce I may also have been known to simply eat them straight out of the jar…

#slowroastedtomatoes #Sunblush tomatoes #CherryTomatoes #Tomatoes #HerbTheProvence #eatwell #home-madetomatosauce #pastasauce #crostini #Sourdough #Nutritionist #Nutrition #Norwich #Antioxidants #lycopene

Aug 15

Open
Excuse the typo - roasted not toasted 😂. Incredibly sweet and intensely flavourful slow roasted tomatoes. A wonderfully tasty – and easy – method for transforming peak-season tomatoes (and even lackluster grocery store varieties) into a crave-worthy Summer staple. Use them in soups, pastas, tomato sauce, on homemade pizza, tossed into salads, or on simple crostini. Grape and cherry tomatoes, as well as plum or campari all work well. Tomatoes are one of those foods that actually benefit from being cooked. You can actually get more health benefits from cooked tomatoes than raw - cooking releases the powerful protective compound Lycopene. Simply cut a 2lb of cherry tomatoes in half, season with salt and pepper, a tsp or two of herbs de Provence and crushed a few garlic cloves and drizzle with extra virgin olive oil, roast in the oven at 150c for a couple of hours. Replace regular old tomatoes in just about any dish with some of these flavourful babes and you’ll seriously elevate your tomato – and cooking – game. I love adding these to tomato soup and Italian red sauces, or as a simple appetiser, topping toasted or grilled crostini with a few roasted tomatoes nestled atop a smear of goat cheese or ricotta or here in my brunch with @burfordbrowns on sour dough with avocado, @vadaszdeli kimchi & @cholulula hot sauce I may also have been known to simply eat them straight out of the jar… #slowroastedtomatoes #Sunblush tomatoes #CherryTomatoes #Tomatoes #HerbTheProvence #eatwell #home-madetomatosauce #pastasauce #crostini #Sourdough #Nutritionist #Nutrition #Norwich #Antioxidants #lycopene

thenutritionguru

Why I’m crazy about blue and purple foods!

All brightly coloured fruit and vegetables contain plant pigments that play a key role in protecting our bodies. Many naturally, purple-coloured foods contain compounds called anthocyanins, as well as influencing the colour of the food, these compounds also have benefits for health. Anthocyanins are water-soluble and have antioxidant properties; they can be found in deep red, purple and blue fruit and vegetables.

While studies are ongoing, it’s too early to say conclusively whether purple foods containing anthocyanins, deserve to be lauded as ‘superfoods’. Previous research has linked anthocyanins to a wide variety of health benefits, including increased longevity, cardiovascular health, cancer prevention, skin health and dementia. Anthocyanins may also improve vision and have a neuro-protective effect.

Easy ways i incorporate purple/blue foods daily; smoothies with frozen berries & @haskapa, slaw with red cabbage, purple broccoli, potatoes & carrots.

Roasted Red Cabbage

Ingredients
* 1 head red cabbage
* 2 tablespoons olive oil
* 1 tablespoon balsamic vinegar
* 1/2 teaspoon honey
* 1 teaspoon whole grain mustard
* 1/4 teaspoon garlic powder
* 1/4 teaspoon onion powder
* 1 teaspoon salt
* 1/2 teaspoon black pepper
* 1 tablespoon chopped parsley

Method
* Preheat the oven to 400 degrees F.
* Trim the bottom off the cabbage and cut it in half lengthwise. Then cut it into 1/2-inch-thick slices.
* In a medium bowl, whisk together the olive oil, balsamic vinegar, honey, mustard, garlic powder, onion powder, salt and pepper. If possible, it helps to do this in a wide shallow bowl with a flat bottom.
* Dip each cabbage slice on both sides in the marinade. Place the slices on a sheet pan in a single layer. They should not be touching or overlapping.
* Roast the cabbage for 20-25 minutes until browned in spots and caramelized at the edges.
* Sprinkle with parsley before serving.

#purplefoods #anthocyanins #Polyphenols #PlantBased #RedCabbage #RedBerries #Anti-Aging #HealthyLiving #eatwell #explorepage #nourish #dementia #cardiovascularhealth #foodforlife #bluefood

Aug 14

Open
Why I’m crazy about blue and purple foods! All brightly coloured fruit and vegetables contain plant pigments that play a key role in protecting our bodies. Many naturally, purple-coloured foods contain compounds called anthocyanins, as well as influencing the colour of the food, these compounds also have benefits for health. Anthocyanins are water-soluble and have antioxidant properties; they can be found in deep red, purple and blue fruit and vegetables. While studies are ongoing, it’s too early to say conclusively whether purple foods containing anthocyanins, deserve to be lauded as ‘superfoods’. Previous research has linked anthocyanins to a wide variety of health benefits, including increased longevity, cardiovascular health, cancer prevention, skin health and dementia. Anthocyanins may also improve vision and have a neuro-protective effect. Easy ways i incorporate purple/blue foods daily; smoothies with frozen berries & @haskapa, slaw with red cabbage, purple broccoli, potatoes & carrots. Roasted Red Cabbage Ingredients * 1 head red cabbage * 2 tablespoons olive oil * 1 tablespoon balsamic vinegar * 1/2 teaspoon honey * 1 teaspoon whole grain mustard * 1/4 teaspoon garlic powder * 1/4 teaspoon onion powder * 1 teaspoon salt * 1/2 teaspoon black pepper * 1 tablespoon chopped parsley Method * Preheat the oven to 400 degrees F. * Trim the bottom off the cabbage and cut it in half lengthwise. Then cut it into 1/2-inch-thick slices. * In a medium bowl, whisk together the olive oil, balsamic vinegar, honey, mustard, garlic powder, onion powder, salt and pepper. If possible, it helps to do this in a wide shallow bowl with a flat bottom. * Dip each cabbage slice on both sides in the marinade. Place the slices on a sheet pan in a single layer. They should not be touching or overlapping. * Roast the cabbage for 20-25 minutes until browned in spots and caramelized at the edges. * Sprinkle with parsley before serving. #purplefoods #anthocyanins #Polyphenols #PlantBased #RedCabbage #RedBerries #Anti-Aging #HealthyLiving #eatwell #explorepage #nourish #dementia #cardiovascularhealth #foodforlife #bluefood

thenutritionguru

As you know, I’m staycationing this summer, so I thought I’d share some of the highlights with you. This has got to be one of my all-time favourite places and it almost feels like you’re in Capri. Well almost 😉!

We enjoyed eating in the candlelit, conservatory, enjoying traditional Italian home-made food with such a gorgeous vibe. I enjoyed at home made pasta with a fresh crab and chilli, sea bream with local green veg and roasted crushed new potatoes and the most heavenly peach frangipan tart. The service and food were exceptional.

If you haven’t been @petershamnurseries it is must visit destination. It’s the most wonderful place for afternoon tea or an alfresco lunch or as you can see a special evening. They host some fabulous events there from winetasting evenings to yoga and health events too. Their shop has the most amazing home ware and an incredible place to buy plants or get inspiration.

I’d love to know if you have some great recommendations for fabulous foodie destinations that are a must to visit. I’d love to hear them.

Have you been?

#Italian #ItalianFood #Home-MadePasta #FoodPorn #Richmond-upon-Thames #RichmondRiverside #GardenCentre #Beauty #AlfrescoDining #AlfrescoDiningLondon #NutritionApproved #LondonNutritionist #Eatwell #Organic #explorepage #explore #LocalArtist @petershamnurseries

Aug 13

Open
As you know, I’m staycationing this summer, so I thought I’d share some of the highlights with you. This has got to be one of my all-time favourite places and it almost feels like you’re in Capri. Well almost 😉! We enjoyed eating in the candlelit, conservatory, enjoying traditional Italian home-made food with such a gorgeous vibe. I enjoyed at home made pasta with a fresh crab and chilli, sea bream with local green veg and roasted crushed new potatoes and the most heavenly peach frangipan tart. The service and food were exceptional. If you haven’t been @petershamnurseries it is must visit destination. It’s the most wonderful place for afternoon tea or an alfresco lunch or as you can see a special evening. They host some fabulous events there from winetasting evenings to yoga and health events too. Their shop has the most amazing home ware and an incredible place to buy plants or get inspiration. I’d love to know if you have some great recommendations for fabulous foodie destinations that are a must to visit. I’d love to hear them. Have you been? #Italian #ItalianFood #Home-MadePasta #FoodPorn #Richmond-upon-Thames #RichmondRiverside #GardenCentre #Beauty #AlfrescoDining #AlfrescoDiningLondon #NutritionApproved #LondonNutritionist #Eatwell #Organic #explorepage #explore #LocalArtist @petershamnurseries

thenutritionguru

Anyone else staycationing this summer? I’m really not sure I picked the right summer to stay in the UK, but I’m determined to make the most of the few sunny days we have.

One of my favourite places in the world is Richmond upon Thames riverside, where you’ll find the @binghamriverhouse hotel with this incredible terrace.

We enjoyed a really delicious and seriously healthy energising lunch. It’s so fantastic to go out and feel nourished and energised from eating out, so I’m going to share with you some of my favourite places I love to eat and I hope you love them too.

Do let me know if you have any firm favourites for healthy eating and I look forward to visiting the places you recommend to.

I loved catching up with two great friends of mine, who are both such an inspiration to me @militzaortizjewellery who has made so much amazing bespoke jewellery that I live in every day. She is a true artist, amazing photographer and is responsible for all the lovely photos you’ll see on my page, and has made near enough all the jewellery I wear to. No outfit is complete without a stunning piece of jewellery or two from Militza. She is super intuitive and will often design pieces that are so perfectly aligned to you, your style and your personality that you feel under dressed without them ☺️.

@zahidakhan76 is always an inspiration, a phenomenal entrepreneur and a wealth of wisdom, as well as heaps of fun. She introduced me to @militzaortizjewellery a few years ago after she commissioned the most beautiful necklace and earrings for my birthday from her.

@binghamriverhouse it’s such a great place to enjoy a sundrenched breakfast or lunch on the terrace. Make the most of your visit and enjoy a restorative @bhutilondon yoga class too before a meander along the stunning Riverside.

My perfect day out, I’d love to hear yours?

#HealthyEating #HealthyLiving #Nourished #LondonNutritionist #Well-Being #FeelGood #fitand50plus #reelitfeelit #faband50 #explorepage @bhutilondon @binghamriverhouse

Aug 11

Open
Anyone else staycationing this summer? I’m really not sure I picked the right summer to stay in the UK, but I’m determined to make the most of the few sunny days we have. One of my favourite places in the world is Richmond upon Thames riverside, where you’ll find the @binghamriverhouse hotel with this incredible terrace. We enjoyed a really delicious and seriously healthy energising lunch. It’s so fantastic to go out and feel nourished and energised from eating out, so I’m going to share with you some of my favourite places I love to eat and I hope you love them too. Do let me know if you have any firm favourites for healthy eating and I look forward to visiting the places you recommend to. I loved catching up with two great friends of mine, who are both such an inspiration to me @militzaortizjewellery who has made so much amazing bespoke jewellery that I live in every day. She is a true artist, amazing photographer and is responsible for all the lovely photos you’ll see on my page, and has made near enough all the jewellery I wear to. No outfit is complete without a stunning piece of jewellery or two from Militza. She is super intuitive and will often design pieces that are so perfectly aligned to you, your style and your personality that you feel under dressed without them ☺️. @zahidakhan76 is always an inspiration, a phenomenal entrepreneur and a wealth of wisdom, as well as heaps of fun. She introduced me to @militzaortizjewellery a few years ago after she commissioned the most beautiful necklace and earrings for my birthday from her. @binghamriverhouse it’s such a great place to enjoy a sundrenched breakfast or lunch on the terrace. Make the most of your visit and enjoy a restorative @bhutilondon yoga class too before a meander along the stunning Riverside. My perfect day out, I’d love to hear yours? #HealthyEating #HealthyLiving #Nourished #LondonNutritionist #Well-Being #FeelGood #fitand50plus #reelitfeelit #faband50 #explorepage @bhutilondon @binghamriverhouse

thenutritionguru

I’m literally obsessed by Slaw as I think you know.

Asian SLAW

2 cup red cabbage, shredded thinly
2 cup green cabbage, shredded thinly
1 cup carrots, julienned
3 spring onions, chopped into small pieces
½ cup toasted peanuts, substitute with any mixed nuts or seeds – you can buy toasted or toast them at home
2 tablespoons coriander chopped

Dressing

¼ cup peanut butter
2 tablespoons toasted sesame oil
3 tablespoons soy sauce , substitute with tamari for gluten-free
3 garlic cloves, minced
½ teaspoon salt
1 teaspoon lemon juice, optional
1 teaspoon maple syrup or honey, optional

Optional: if you’re toasting peanuts at home, preheat oven to 350F and roast the peanuts in the oven for about 15 minutes

Shred the cabbage into fine strips (use a mandoline or a food processor). Julienne the carrots using a peeler or food processor. Alternatively, get pre-shredded cabbage and carrots. Chop up the spring onions and coriander ( setting aside some coriander for garnish)

Add the peanut butter, soy sauce, sesame oil, garlic, and salt to a mason jar and whisk with a fork to combine – add some water to thin the sauce if you’d prefer that.

Assemble the slaw by adding all the chopped ingredients into a mixing bowl, and tossing with the peanut dressing

Notes
You can either shred the vegetables at home or you can buy pre-shredded vegetables at the store – whatever is easier for you!

To add more acid and a touch of sweet, you can also use lemon juice and maple syrup if you prefer (noted as optional ingredients)

Other variations for dressing: simple lemony vinaigrette and a creamier miso-ginger dressing.

And enjoy! Do you have any fab dressings for your slaw recipes?

#Slaw #Coleslaw #ChunkySlaw #AsianSlaw #Cruciferous #Cabbage #RedCabbage #PeanutSauce #SataySauce #HealthySalads #mealsinminutes #EatBetter #eatwell #healthyliving #healthyrecipes #EatMoreVeg #explorepage

Aug 11

Open
I’m literally obsessed by Slaw as I think you know. Asian SLAW 2 cup red cabbage, shredded thinly 2 cup green cabbage, shredded thinly 1 cup carrots, julienned 3 spring onions, chopped into small pieces ½ cup toasted peanuts, substitute with any mixed nuts or seeds – you can buy toasted or toast them at home 2 tablespoons coriander chopped Dressing ¼ cup peanut butter 2 tablespoons toasted sesame oil 3 tablespoons soy sauce , substitute with tamari for gluten-free 3 garlic cloves, minced ½ teaspoon salt 1 teaspoon lemon juice, optional 1 teaspoon maple syrup or honey, optional Optional: if you’re toasting peanuts at home, preheat oven to 350F and roast the peanuts in the oven for about 15 minutes Shred the cabbage into fine strips (use a mandoline or a food processor). Julienne the carrots using a peeler or food processor. Alternatively, get pre-shredded cabbage and carrots. Chop up the spring onions and coriander ( setting aside some coriander for garnish) Add the peanut butter, soy sauce, sesame oil, garlic, and salt to a mason jar and whisk with a fork to combine – add some water to thin the sauce if you’d prefer that. Assemble the slaw by adding all the chopped ingredients into a mixing bowl, and tossing with the peanut dressing Notes You can either shred the vegetables at home or you can buy pre-shredded vegetables at the store – whatever is easier for you! To add more acid and a touch of sweet, you can also use lemon juice and maple syrup if you prefer (noted as optional ingredients) Other variations for dressing: simple lemony vinaigrette and a creamier miso-ginger dressing. And enjoy! Do you have any fab dressings for your slaw recipes? #Slaw #Coleslaw #ChunkySlaw #AsianSlaw #Cruciferous #Cabbage #RedCabbage #PeanutSauce #SataySauce #HealthySalads #mealsinminutes #EatBetter #eatwell #healthyliving #healthyrecipes #EatMoreVeg #explorepage

thenutritionguru

A very special place indeed! And a truly uplifting event at my Women’s Wellness Event at Heckfield Place.

This place echo’s everything I advocate in terms of seasonal organic eating, non toxic natural products, there’s a non chlorinated pool and its a perfect retreat from our fast paced switched on lives. They actually stored our phones while we were in the spa so we could fully declutter our minds and be totally present. It worked a treat!

They offer bespoke curated retreats with their wonderful range of expert practitioners. So do you get in touch with @heckfield_place to learn more.

Would you be interested to join me for future events @heckfield_place? If so leave me a message and tag a friend or two that would enjoy some Heckfield time.

I’m looking forward to future events at this special place so do watch this space.

Dress @zara
Boots @hunterboots

#Retreats #UKWithTreats #Well-Being #FarmTours #womeninwellness #organic farm #BiodynamicFarm #Livewell #HealthyLiving #FeelFantastic #50plusandfabulous #eatnatural #mocktails #seasonaleating #nontoxic @gina_conway_aveda @sophieplato @healthyholidaycompany @carolinescircuits @halesacha @wildsmithskin #explorepage

Aug 8

Open
A very special place indeed! And a truly uplifting event at my Women’s Wellness Event at Heckfield Place. This place echo’s everything I advocate in terms of seasonal organic eating, non toxic natural products, there’s a non chlorinated pool and its a perfect retreat from our fast paced switched on lives. They actually stored our phones while we were in the spa so we could fully declutter our minds and be totally present. It worked a treat! They offer bespoke curated retreats with their wonderful range of expert practitioners. So do you get in touch with @heckfield_place to learn more. Would you be interested to join me for future events @heckfield_place? If so leave me a message and tag a friend or two that would enjoy some Heckfield time. I’m looking forward to future events at this special place so do watch this space. Dress @zara Boots @hunterboots #Retreats #UKWithTreats #Well-Being #FarmTours #womeninwellness #organic farm #BiodynamicFarm #Livewell #HealthyLiving #FeelFantastic #50plusandfabulous #eatnatural #mocktails #seasonaleating #nontoxic @gina_conway_aveda @sophieplato @healthyholidaycompany @carolinescircuits @halesacha @wildsmithskin #explorepage

thenutritionguru

Amongst many of the blue zone populations we see a high consumption of plant based foods, including legumes like beans, lentils and pulses. I recommend a minimum of one cup a day start slowly if you are new to eating pulses, aiming to add small small amounts and building up to higher quantities. Choose to mix up the pulses. Remember I always talk about the darkest possible colours; black beans, red beans, black eyed beans, have the highest levels of antioxidants due to their dark colour which we know can help protect cells from damage caused by free radicals.
Antioxidants such as anthocyanins found in black beans and flavonoids, are often responsible for the dark colour of these beans. Antioxidants contribute overall health may help reduce the risk of chronic diseases. Beans offer a variety of health benefits to align with longevity increasing your healthspan.

🫘 Nutrient density: beans are rich in nutrients, including fibre, protein complex carbohydrates, vitamins, such as folate, and B, vitamins and minerals, such as iron potassium, magnesium. These nutrients contribute to overall health and can help prevent chronic diseases.

🫘Heart health: beans are known for the heart protective properties. The high fibre content can help lower cholesterol levels and improve blood sugar control reducing the risk of heart disease

🫘Gut health: the fibre in beans supports a healthy gut Microbiome, which is linked to various aspects of health, including Digestion, Immunity and even mental well-being.

🫘Weight management: the fibre and protein in beans, promote feelings of fullness and satiety, which can help with weight management by reducing overheating.

🫘Longevity: some research suggests that lagoon consumption including beans is associated with increased longevity and a reduced risk of mortality.

🫘Disease prevention: lagoons have been associated with a decrease risk of chronic diseases, such as type two diabetes and certain types of cancer, likely due to the nutrient content and potential anti-inflammatory effects.

#bluezones #beans #Lentils #legumes #longevity #fibre #healthydiet #livewell #nutrientdense #nourish #eatwellbewell #antioxidants #explorepage

Aug 8

Open
Amongst many of the blue zone populations we see a high consumption of plant based foods, including legumes like beans, lentils and pulses. I recommend a minimum of one cup a day start slowly if you are new to eating pulses, aiming to add small small amounts and building up to higher quantities. Choose to mix up the pulses. Remember I always talk about the darkest possible colours; black beans, red beans, black eyed beans, have the highest levels of antioxidants due to their dark colour which we know can help protect cells from damage caused by free radicals. Antioxidants such as anthocyanins found in black beans and flavonoids, are often responsible for the dark colour of these beans. Antioxidants contribute overall health may help reduce the risk of chronic diseases. Beans offer a variety of health benefits to align with longevity increasing your healthspan. 🫘 Nutrient density: beans are rich in nutrients, including fibre, protein complex carbohydrates, vitamins, such as folate, and B, vitamins and minerals, such as iron potassium, magnesium. These nutrients contribute to overall health and can help prevent chronic diseases. 🫘Heart health: beans are known for the heart protective properties. The high fibre content can help lower cholesterol levels and improve blood sugar control reducing the risk of heart disease 🫘Gut health: the fibre in beans supports a healthy gut Microbiome, which is linked to various aspects of health, including Digestion, Immunity and even mental well-being. 🫘Weight management: the fibre and protein in beans, promote feelings of fullness and satiety, which can help with weight management by reducing overheating. 🫘Longevity: some research suggests that lagoon consumption including beans is associated with increased longevity and a reduced risk of mortality. 🫘Disease prevention: lagoons have been associated with a decrease risk of chronic diseases, such as type two diabetes and certain types of cancer, likely due to the nutrient content and potential anti-inflammatory effects. #bluezones #beans #Lentils #legumes #longevity #fibre #healthydiet #livewell #nutrientdense #nourish #eatwellbewell #antioxidants #explorepage

thenutritionguru

I get so many questions from my clients and here on messages about the products I use and recommend, not only in terms of supplements but also personal hygiene products, oils, teas, coffee, books I love and so on so I’ve put together my latest list of essentials that you might enjoy too. I’m a particular fan of non toxic, chemical free products for all the family as you will see. Simple things like a handful of daily sprouted seeds or a healthy smoothie are simple ways to improve your health - you’ll find all my failsafe go to’s here.

Here’s just a few of the things that I can’t live without. Do you use any of these products and if so which are your favourites? I’d love to hear the products you love.

Here’s the link;

https://amzn.to/3DiF940

#HealthyFats #EVOO #Non-Toxic #Self-Care #Chemicalfree #Aveda
@reviveactive_uk #flax #ChiaSeeds, #HealthyTeas #Matchatea #nontoxiccleaning #Healthyreads #eatingdisorderrecovery #longevity #health #wellbeing #guthealth #probiotics #tonguescraper #scalpmassager #scalpoil @drhauschka.gb @haskapa #zylitol #erythritol #spelt #wholegrains #coffee #blackseedoil @zenb #guasha #explorepage

Aug 4

Open
I get so many questions from my clients and here on messages about the products I use and recommend, not only in terms of supplements but also personal hygiene products, oils, teas, coffee, books I love and so on so I’ve put together my latest list of essentials that you might enjoy too. I’m a particular fan of non toxic, chemical free products for all the family as you will see. Simple things like a handful of daily sprouted seeds or a healthy smoothie are simple ways to improve your health - you’ll find all my failsafe go to’s here. Here’s just a few of the things that I can’t live without. Do you use any of these products and if so which are your favourites? I’d love to hear the products you love. Here’s the link; https://amzn.to/3DiF940 #HealthyFats #EVOO #Non-Toxic #Self-Care #Chemicalfree #Aveda @reviveactive_uk #flax #ChiaSeeds, #HealthyTeas #Matchatea #nontoxiccleaning #Healthyreads #eatingdisorderrecovery #longevity #health #wellbeing #guthealth #probiotics #tonguescraper #scalpmassager #scalpoil @drhauschka.gb @haskapa #zylitol #erythritol #spelt #wholegrains #coffee #blackseedoil @zenb #guasha #explorepage

thenutritionguru

A simple way to up your nutrient intake is to make a simple daily smoothie. So many of us are deficient in vital vitamins, minerals, protein and healthy fats.

My fab smoothie recipe includes;

💪Protein powder - teens and post 50s should be prioritising protein. I like plant-based protein as I find whey and casein can make me spotty 🫣. Yes they can increase IGF-1 creating an increase in sebum which can lead to spots in some people! My skin really doesn’t like dairy - annoyingly!

🥜Healthy fats (avo, seeds, nut butter, full fat yoghurt)

🥬Leafy greens - packed with magnesium, iron and other great nutrients

🦠Live yoghurt or kefir to feed our gut microbes

🫐Fruit - I love berries to boost mood & memory

🥛Liquid - milks, water, coconut water, green tea all work

Blitz and enjoy this power packed nutrient dense, fibre rich drink 🥤

My book Eat Well and Feel Great by Tina Lond-Caulk is available now on Amazon 😘

What do you enjoy in your smoothies?

#Smoothies #NutrientDense #well-being. #FeedTheFamily #Feelgood #Low #Energised #LookGood #FeelGood #IncreasedProtein #berries #bananas #avocado #seeds #proteinpowder #whey #cassein #explorepage page

Jul 29

Open
A simple way to up your nutrient intake is to make a simple daily smoothie. So many of us are deficient in vital vitamins, minerals, protein and healthy fats. My fab smoothie recipe includes; 💪Protein powder - teens and post 50s should be prioritising protein. I like plant-based protein as I find whey and casein can make me spotty 🫣. Yes they can increase IGF-1 creating an increase in sebum which can lead to spots in some people! My skin really doesn’t like dairy - annoyingly! 🥜Healthy fats (avo, seeds, nut butter, full fat yoghurt) 🥬Leafy greens - packed with magnesium, iron and other great nutrients 🦠Live yoghurt or kefir to feed our gut microbes 🫐Fruit - I love berries to boost mood & memory 🥛Liquid - milks, water, coconut water, green tea all work Blitz and enjoy this power packed nutrient dense, fibre rich drink 🥤 My book Eat Well and Feel Great by Tina Lond-Caulk is available now on Amazon 😘 What do you enjoy in your smoothies? #Smoothies #NutrientDense #well-being. #FeedTheFamily #Feelgood #Low #Energised #LookGood #FeelGood #IncreasedProtein #berries #bananas #avocado #seeds #proteinpowder #whey #cassein #explorepage page

thenutritionguru

🍓What is Beauty Complex?
Beauty Complex is a Super Supplement, with 8 active ingredients, including Type 1 Marine Collagen, Hyaluronic Acid, Phytoceramides and Biotin. All 8 ingredients work together to support the skin, hair and nails, to help reduce the visible signs of ageing and to help you look and feel your best.

🍓What is Collagen?
Collagen is a unique protein and also the most abundant protein in the human body. It accounts for up to 70% of our skin. Type 1 Collagen is the essential insoluble fibrous protein that gives our skin its structure. When collagen is hydrolysed, meaning it is broken down into smaller chains of amino acids, it becomes bioavailable and is more easily absorbed by the body. Hydrolysed collagen is known as Collagen Peptides. The type of collagen used in Beauty Complex is Marine Collagen Peptides.

🍓Phytoceramides
Environmental factors such as cold weather and sun exposure can take a toll on our skin which is the barrier between the body and the environment around us. Ceramides play an important role in the skin’s barrier function, as well as the overall health and appearance of the skin. They are a type of naturally occurring, long-chain fatty acid which make up to 50% of the skin’s epidermis (its outer layer). Phytoceramides are ceramides derived from plants, rather than from animal or synthetic sources.

🍓Use Tina20 for 20% off the entire range of products @reviveactive_uk

#Marinecollagen #phytoceramides #biotin #hyaluronicacid #skinsupplements #nourishtoflourish #skinhealing
#BeautyComplex #SkinNutrients, #HealthySkin #HealthyHair #menopause #perimenopause #feelgood #confidence #plumpfirmskin #healthynails #lookgood #antiageing #biohacking #nourished #nutrition #nutritionistapproved #londonnutritionist #explorepage #phytoceramide #hyaluronicacid #biotin #skinhealing #skinnutrition

Jul 24

Open
🍓What is Beauty Complex? Beauty Complex is a Super Supplement, with 8 active ingredients, including Type 1 Marine Collagen, Hyaluronic Acid, Phytoceramides and Biotin. All 8 ingredients work together to support the skin, hair and nails, to help reduce the visible signs of ageing and to help you look and feel your best. 🍓What is Collagen? Collagen is a unique protein and also the most abundant protein in the human body. It accounts for up to 70% of our skin. Type 1 Collagen is the essential insoluble fibrous protein that gives our skin its structure. When collagen is hydrolysed, meaning it is broken down into smaller chains of amino acids, it becomes bioavailable and is more easily absorbed by the body. Hydrolysed collagen is known as Collagen Peptides. The type of collagen used in Beauty Complex is Marine Collagen Peptides. 🍓Phytoceramides Environmental factors such as cold weather and sun exposure can take a toll on our skin which is the barrier between the body and the environment around us. Ceramides play an important role in the skin’s barrier function, as well as the overall health and appearance of the skin. They are a type of naturally occurring, long-chain fatty acid which make up to 50% of the skin’s epidermis (its outer layer). Phytoceramides are ceramides derived from plants, rather than from animal or synthetic sources. 🍓Use Tina20 for 20% off the entire range of products @reviveactive_uk #Marinecollagen #phytoceramides #biotin #hyaluronicacid #skinsupplements #nourishtoflourish #skinhealing #BeautyComplex #SkinNutrients, #HealthySkin #HealthyHair #menopause #perimenopause #feelgood #confidence #plumpfirmskin #healthynails #lookgood #antiageing #biohacking #nourished #nutrition #nutritionistapproved #londonnutritionist #explorepage #phytoceramide #hyaluronicacid #biotin #skinhealing #skinnutrition

thenutritionguru

Meals in minutes and a super healthy inexpensive family dish for you.

You’ll find lots more inexpensive meals in minutes recipes for the whole family to get everyone cooking in my new book out now on amazon - the perfect Summer holiday read for the whole family on how to optimise mood, energy, sleep, skin health, cognition and much more … Eat Well and Feel Great!

Why not share with a friend or two to inspire them to try this simple recipe today …
https://www.amazon.co.uk/product-reviews/1399401947/

#Feedthefamily #moodfood #omega3 #wildsalmon #£1meals #kidshealth #eatrealfood #nourish #nutrition #familyhealth #cognition #wellness #healthyeating #mealsinminutes #cognition #memory #adhd #learning #sleepbetter #skindisorders @hunterandgatheruk #explore

Jul 20

Open
Meals in minutes and a super healthy inexpensive family dish for you. You’ll find lots more inexpensive meals in minutes recipes for the whole family to get everyone cooking in my new book out now on amazon - the perfect Summer holiday read for the whole family on how to optimise mood, energy, sleep, skin health, cognition and much more … Eat Well and Feel Great! Why not share with a friend or two to inspire them to try this simple recipe today … https://www.amazon.co.uk/product-reviews/1399401947/ #Feedthefamily #moodfood #omega3 #wildsalmon #£1meals #kidshealth #eatrealfood #nourish #nutrition #familyhealth #cognition #wellness #healthyeating #mealsinminutes #cognition #memory #adhd #learning #sleepbetter #skindisorders @hunterandgatheruk #explore
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Get In Touch!

07881 611370

info@thenutritionguru.co.uk

London, UK

About Us

Tina Lond-Caulk BSc, mBANT, mFNTP, mCNHC

Tina qualified with a first-class BSc Nutritional Medicine 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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