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NUTRITION + HEALTH BLOG

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

Could you go vegan?

what to eat Nov 02, 2018

Being vegan is really fashionable right now, and those in favour of this way of eating will tell you that it’s the absolutely healthiest diet you can have from a nutritional perspective, plus you get to save, not only the lives of animals but the planet, too. For most people, it is a bit of a stretch to go from where you are now to a 100% vegan diet. In this newsletter, I’m going to put it all out there for you: what it means to be vegan, what’s great about it, what’s not so good, where you might struggle – and I’ll also be giving you tips for getting started, whether your intention is to immerse yourself fully or if you just fancy dabbling (either is fine – just saying).

 

What is a vegan diet?

A vegan diet is a stricter version of a vegetarian diet. On top of not eating any meat, fish or seafood – i.e. dead animals, a vegan diet also cuts out any food stuffs made from animal sources (some of which are the most nutrient-dense...

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Are juices or smoothies better for weight loss?

what to eat Oct 31, 2018

Fruit and veg is good for you. No one would argue with that. But what is better for your health – and losing weight? – juices or smoothies?  Both are trending right now and there’s a huge debate. Some people swear by weight loss smoothies and others claim juicing for weight loss is best.

There has been a great deal of research in recent years to support the claim that eating more fruit and veg may be able to reduce the risk of heart disease, stroke, and cancer, while also helping to manage your weight. 

It can be a challenge to eat five portions of fruit and veg each day, even when you like vegetables. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer. Most people don’t come nearly close to having enough, and I bet you’re wondering how the hell you’re going to manage that!

And, if you’ve been wanting to try a weight loss smoothie for breakfast, but you’re also...

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What to eat to beat arthritis

what to eat Oct 11, 2018

As you get older, one of the things that can start to happen is that you experience aches and pains. If your aches and pains are a regular feature of your life, it’s definitely worth asking your doctor or physio for advice. Sometimes that regular twinge you are getting is something more serious, but don’t let the possibility of ‘something more serious’ prevent you from getting it checked out. If it’s nothing but creaking joints, that’s great. If it’s something else, well we can work on that, too.

You may have guessed that the ‘something else’ I am thinking about is arthritis. In aid of World Arthritis Week, I want to share some of my top tips for using food to help alleviate some of the symptoms of arthritis.

 

What are the different types of arthritis?

There are 2 types of arthritis: osteoarthritis and rheumatoid arthritis.

Osteoarthritisis the type of arthritis associated with wear and tear of cartilage within joints. It...

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What to eat to lower cholesterol

what to eat Oct 02, 2018

It's National Cholesterol Month all though October, but you are very welcome if you are reading this at any other time of year. The information doesn't have a use-by date.

Cholesterol is one of the things that might be on the high side if you have an underactive thyroid and tends to go up a bit with age if you're not careful. I'm going to answer some common questions for once and for all.

Does eating cholesterol cause high cholesterol?

Short answer, no. But read on. 

Will eating fat give me high cholesterol?

Again, not in the way you think, but read on. 

How can I lower my cholesterol?

Don't do it by taking prescription drugs. There's a lot you can do by making changes to how you eat.

First of all, I'd like to introduce you to Charlie the rabbit. He took part in the experiments that led to that 'golden nugget' of science doctors have always been very keen to tell you about (don't worry, they're getting more clued up now)... that eating fat or foods containing...

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Is coconut oil unhealthy (and other things you need to know about fat)

what to eat Sep 20, 2018

Should you or shouldn't you eat fat? There are so many mixed and confusing messages in the media, perpetuated sometimes by people who should know better (or worse still, others with dubious motives), I don't blame you for not having the faintest idea whether it's still OK to eat full fat or whether you should be heading back to the 0% again...  

Just in case you don't read all the way through, DON'T go back to 0% fat. It's a trick. Bad for your health in general and worse for your waistline. 

And what about coconut oil? Suddenly it's the Darth Vader of fat?  Got that covered, too. 

Ready to get this sorted for once and for all? It's a bit War + Peace in terms of length, but there's a lot to say!

OK, so park that notion that fat is bad. It is not. In fact, most of us aren’t eating enough of it. Fat can help you lose weight, protect against heart disease, absorb vitamins and boost your immune system. Do you know which fats to eat and which to avoid?

Is saturated...

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Should I try the keto diet?

what to eat Aug 08, 2018

Ketogenic (‘keto’) diets are back in fashion.

You’ve probably read the headlines and wondered whether you should take the plunge if the results are really that dramatic and that easy. But are they, though?

Ever found yourself asking this:

How can I burn fat faster than ever?

How can I make my fat disappear?

 Then you’ll want to read on…

This newsletter will give you the inside line on what the diet involves, whether it’s healthy and even sustainable for ‘normal’ people. Here goes …

The keto diet is the ultimate low carb diet. It’s also moderate in terms of protein and very high in fat.

Is the 'keto' diet like the Atkins diet?, you say.

Well, yes. In essence, it’s pretty much like the Atkins diet, but its fans like to describe it as a more modern version of it, now with a solid scientific basis. Recent research over the last decade or so has provided evidence of the therapeutic potential of ketogenic diets in...

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8 seeds you need

what to eat Jun 18, 2018

Good things, small packages. Everyone should be eating these nutritional powerhouses...

1 FLAX
Flaxseeds (aka linseeds) are one of nature’s superfoods. They’re higher in omega 3 (‘good’) fats than any other food – even oily fish like salmon and sardines. These healthy fats fight inflammation, lower cholesterol and are excellent for balancing female hormones. Aim for at least 2 tbsp flax a day, added to a smoothie or sprinkled on yoghurt or cereal. Or buy flax oil and whip up a simple salad dressing with 2tbsp flax oil, juice of a large lemon [about 4tbsp], 1tsp Dijon mustard, 2tsp chopped tarragon, salt and pepper to taste.

2 CHIA
These tiny little balls are one of the most nutritious foods on the planet. They’re packed with protein, fibre, omega 3 fats and a variety of different vitamins and minerals but, to get the goodness, you need to soak them, smash them in a pestle and mortar or blitz them in a NutriBullet [or blender]. For a fruity...

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5 healthy snacks to keep at work

what to eat Jun 04, 2018

When it comes to snacks (scratch that, when it comes to ANY kind of eating), it’s important to include some protein and, ideally, some fibre. Why? You need protein (and fibre) to keep your blood sugar stable, so you’ll have a constant supply of energy to get you through to lunch or your evening meal. There’s also the small matter of the energy crash (and, I’m sorry, weight gain) when snacks cause blood sugar to spike. Unfortunately, many of the snacks we’d routinely eat fall into this latter category – including crisps, chocolate bars and many so-called healthy granola bars.

So what can you eat? What you pack for snack will depend on the facilities you have at work. No fridge? You’re going to want to pack your snacks every day from home. In practice, most of the people I see in clinic have access to a fridge. Perfect! This means you can keep small tubs of goodies like hummus and cottage cheese in the fridge and store bulkier items like rice...

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30 sneaky ways to increase your fruit + veg

what to eat May 09, 2018

It can be a challenge to eat five portions of fruit and veg each day even when you like vegetables. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer. Most people don’t come nearly close to having enough, and I bet you’re wondering how the hell you’re going to manage that. I’m going to show you how. Read on for tips on getting more of the good stuff into your life in a super-easy way.

WHAT CONSTITUTES A PORTION?

A portion means 80g (3oz) of fruit or veg - the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas.

VEG LINKED TO LOWER CANCER RISK

Green veg (eg spinach, kale, broccoli)

Yellow/ orange veg (eg peppers, butternut squash)

Cruciferous vegetables (eg cauliflower, broccoli)

VEG LINKED TO LOWER RISK OF STROKE & HEART DISEASE

Apples

Pears

Citrus fruits

Salads

Green leafy vegetables (eg Romaine lettuce, spinach, kale, rocket)

Cruciferous veg (eg cauliflower, broccoli)

...

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