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NUTRITION + HEALTH BLOG

What you need to know right now about your health, hormones, fertility + losing weight

What you need to know before going vegan

vegan what to eat Jan 17, 2020

In case you hadn't noticed, it’s Veganuary, a huge celebration of being vegan. Although I'm not a vegan myself, I've worked with many vegan clients over the years and every year I do get a little 'vegan-curious'. This led me to sample the vegan burger (gluten-free bun and all) at my fave burger place. I should have known when I read 'vegan bacon' I was in for  disappointment. One of my least favourite things is heavily processed 'food' pretending to be other food. There was not a chance this smoky cardboard could even be a good thing. But back to you...

You might have been wondering whether you could go vegan and whether it will help you get healthier, lose weight and (if the vegan lobbyists are anything to go by) improve any one of a number of health markers.

And, while it’s true that some studies show that a vegan diet can do wonders for your health, it really takes something to make sure that a vegan diet is a good and balanced diet.

A REMINDER: WHAT IS...

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New year, new you... Really????

mindset Jan 09, 2020

Do you absolutely LOVE yourself or are there things you would change? This is a real January kind of question.

It’s at this time of year that you often read about being a ‘new you’. You might even have found yourself proclaiming that you are, since the clock struck midnight at the end of the year, a new person. And that new person behaves in entirely different ways and wears entirely different clothes and so on. Yes?

It always makes me smile. Like a ‘new me’ is even possible. I envisage myself all shiny and new, being unwrapped like a new fridge, first wrestling off the cardboard, then the annoying polystyrene and, finally and with some kind of flourish, dramatically unrolling myself of all the plastic wrap. I digress…

I want you to know that there is nothing wrong with the ‘old’ you. You are perfect exactly as you are and exactly as you aren’t. Sure, there will be some things that are not working right now. You might still be...

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6 steps to beat the Christmas party bloat

digestive health Dec 18, 2019

We’re all prone to a little indulgence at Christmas, but rich food and overeating can play havoc with your digestion leaving you bloated and uncomfortable. It’s not surprising - we consume on average 6,000 calories on Christmas Day alone. That’s three times the recommended daily intake for women!

There are a variety of reasons why the holidays create more tummy troubles than the rest of the year:

  • You often eat more than you usually would, putting pressure on the digestive system.
  • You might be drinking a lot more when you eat – whether it’s prosecco at a party or red wine on Christmas Day – and this dilutes stomach acid, making it harder to properly digest your food.
  • More rich, creamy foods than you’re used to can trigger heartburn or reflux or else make IBS symptoms worse.

Though festive food and drink can be tough on the digestive system, it doesn’t have to be this way. Just follow my expert tips to trouble-proof your tummy...

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Healthier mince pies

Uncategorized Dec 13, 2019

Let's face it, Christmas is NOT Christmas without mince pies. I conducted a small test last year in which I eat at least one regular mince pie every day, sometimes more and it didn't go so well for me come January.
This year I'm making this healthier version. Who's for trying? Want more recipes like these? Join my free Christmas Survival Challenge HERE and get your free ebooks. 


Makes 25

For the filling
1 large apple, like Braeburn, Gala
75g raisins
75g golden sultanas
75g currants
65g dried, unsweetened cranberries
60g other dried fruit (sour cherries, blueberries, mango, apricots - dried but unsweetened)
Zest and juice of an orange
50g coconut palm sugar (or 2 tsp Stevia if you’d rather)
4 tbsp organic butter, cubed
½ tsp cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
1tbsp brandy

For the pastry
150g ground almonds
75g coconut flour
1 tbsp coconut palm sugar
½ tsp baking soda
½ tsp sea salt
zest of an orange
115g butter, frozen. Plus a little...

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Diabetes? Me? Surely not

health topics what to eat Nov 13, 2019

Has your weight been creeping up on you over the years and is proving difficult to shift – despite your best efforts? Or maybe your energy levels are on the floor? It’s easy to push to the back of your mind. Surely things can’t have got that bad… You’re not one of ‘those’ people whose food and lifestyle choices result in blood sugar levels so wonky, they find themselves in the prediabetes or diabetes trap… It’s easily done, and I see a lot of people in clinic who have been surprised to find they’re occupying that space.

It really is worth getting your blood sugar levels checked out. Once you know your numbers, you can do something about it and make a huge shift in all aspects of your health, including your weight. Whatever the tests say, I want you to know that, by making some simple changes to your diet and lifestyle, it is possible to prevent, control and, in many cases, reverse this condition.

COULD IT BE ME?

Could be...

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How to survive the (peri)menopause

The peri-menopause can be one of the trickiest times for women to get their head around. One minute you’re 30, full of energy to do all the things you want in your life. Yes, there may be challenges but none of them seem unmanageable. Life – especially when you look back – seemed pretty great. All of a sudden it seems life and age have snuck up on you. You’re just not quite the same person you used to be. You notice you get tired more easily, some days you’re literally dragging yourself through the day, you’ve lost your get up and go for no reason, the weight you used to be able to lose in the run-up to an important event stays stubbornly in place no matter what you try, and you can’t seem to shift that foggy feeling in your brain. But it can’t be the menopause, right? You’re too young…

The menopause actually refers to a time when you haven’t had a single period for at least a year. The run-up to it can last for...

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Get to the bottom of your IBS

Irritable Bowel Syndrome is a problem I see so often in clinic and it is problematic on many different levels. If you have been diagnosed with this condition, you may well have been suffering with it for years and, while a diagnosis can – at first– offer comfort in finally having a recognised problem, the satisfaction is short-lived because often that’s where all support ends, and you’re left no further forward in actually fixing what the problem is.The difficulty begins because IBS is essentially meaningless; it’s a catch-all term used to encompass a huge variety of digestive issues. If you’re serious about getting to the bottom of the problem (no pun intended), I’m happy to discuss your symptoms and help find a way forward. You can book a free IBS health check with me by clicking here.

In my experience, it’s likely to be one of the following five conditions.

1 SIBO (small intestine bacterial overgrowth)

Around 60% of people with IBS...

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Tame your hunger hormone

hormones Jul 02, 2019

There are many different reasons you get hungry, some of them habit, some hedonistic and others hormonal. There's something you can do about all of these but right now, let's get into the business of hormonal hunger.

If I said to you ‘hormones’, you'll probably think first of your lady hormones - oestrogen and progesterone – but your body produces a whole host of other hormones which play a role in health and how you function every day.  The one I'm focussing on today is ghrelin - the  ‘growth hormone-releasing peptide’ that controls hunger, food intake and combined with growth hormone, fat storage. Keep a handle on that and you have solved a bit part of the hunger problem.

It's not an official statistic, but I'd say that, after years of working with women who want to lose weight, the hormonal drive for food accounts for 75% of feelings of hunger. 

Ready? Ok, hold on tight because here it comes...

The science bit... Stimulated by the...

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What do my cravings mean?

cravings what to eat Jun 11, 2019

Have you ever felt compelled to eat a chocolate bar or 'heard' the cake whispering your name? Ever wondered what cravings really reveal about your health? Perhaps your body is trying to tell you something...

Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.

Food is so much more than just calories.  It’s information.  The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best.  The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Really. Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need...

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How to stop the Easter binge

Uncategorized Apr 18, 2019

How are you feeling about Easter?  I love this time of year, especially when the weather is good but, like Christmas, this is the time of year my clients fear most. Chocolate is all around; in every shop and TV commercial. It’s enough to melt away your good intentions and, with this much pressure, binging feels almost inevitable.  

Of course, chocolate is available all year round. The trouble seems to come when there’s too much chocolate as is the case at this time of year, which leads to too much temptation, eating too much in one go, then feeling miserable because you over indulged. The worst parts of a binge are the feelings of guilt and failure that you feel afterwards. So let’s fix that.

Let’s accept that, Easter will mean chocolate indulgence on one level of another. 

Make the best diet choices over Easter

1 Try to discourage family and friends from buying chocolate for you. This puts you back in control of how much you have.

2...

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