Food should always be the priority, but there are times when supplements can help on a number of levels. In addition to vitamins and minerals, there are huge variety of supplements on offer, from digestive enzymes for IBS type symptoms, to turmeric, a powerful anti- inflammatory. With such an array of choices and all the conflicting information surrounding supplements… choosing the right one can be quite a task. There’s a number of criteria I apply. Here’s a few tips to get y
Are you looking to learn more about nutrition and how it can help you feel at your best every day?
From this month, I’ll be offering the following services:
General Nutrition Information Service
️Half an hour to talk in person about food and nutrition with a qualified nutritional therapist.
️Learn about health promoting foods, eating patterns to improve energy and digestion, food preparation tips and how good nutrition can improve your health.
️Walk away inspired wit
I’m thrilled to let you know that I’m soon to start working with the amazing team at Colchester’s Mersea Road Clinic. I’ll be available at their Mersea Road site (there’s a Highwoods service too) on Saturdays, from 3 September for nutritional therapy consultations. I’ll also be continuing with my virtual clinic. If you’d like to make an appointment with me @mersearoadclinic or online do let me know. #colchesternutritionist #essexnutrionist #colchesternutrition #essexnutrition
🥪 Stuck in a rut eating the same old sandwiches at work everyday? 🥪 Take 10 minutes out of your daily routine to rustle up a nutrient packed meal, which will fill you up at lunchtime and power you through the afternoon. Here’s a plant based recipe to get you started with, which literally took me 5 minutes to prepare. Ingredients 3 tomatoes, roughly chopped 1/2 red onion, roughly chopped 2 handfuls of green leaves (I used watercress and rocket), roughly chopped 1/4 cucumber,
I had the pleasure of spending lunch at Colchester Sixth Form College today, as part of their wellbeing initiative to support staff. I had some wonderful conversations and was very impressed at their fabulous nutrition knowledge. Back there on Thursday to meet some more lovely people and to offer nutritional advice. #nutritionmatters #lifestylemedicine #preventative #lifestlye #realfood #wellbeing #workplacehealth #workplacewellness #lunchandlearn #wellbeingintheworkplace #we
Enjoy these delicious dairy free fruity ices in place of ice cream. They went down very well as an after school snack in our house today. 🙂 Ingredients 400g strawberries 400g plain plant yogurt 1 tbsp honey 1/2 lime, squeezed Method 🍓 Place the yoghurt and strawberries in the freezer. 🍓 After one hour, place all ingredients in a blender and blitz. 🍓 Serve with a topping of strawberries, plus chopped nuts and seeds for a more filling treat. #strawberries #antioxidants #chi
The goal is to provide your thyroid with the foods it needs to: 🦋 produce thyroid hormones 🦋 use them effectively 🦋 aid the conversion of T4 to T3. Just so you know, T3 is your active thyroid hormone. 🙂 Here are some of the most important nutrients: 🥚 Protein - eat a portion at every meal to stabilise blood sugars, to ensure a good intake of the amino acid tyrosine and for overall thyroid hormone production. 🍫Magnesium - An essential mineral for thyroid function, which
A 2011 research paper found that after 4 weeks of kiwi consumption, participants drifted off to sleep quicker and increased their sleep time. This finding isn’t as random as you might think. The science lies in the fact that kiwi fruit are a good source of the amino acid tryptophan and … 1. Tryptophan is a precursor to the feel good neurotransmitter serotonin. 2. Serotonin is a precursor to melatonin. 3. Melatonin is the hormone that we produce to help us drift off to sleep
Unless you are prediabetic or have a diagnosis of diabetes, you might not have given your blood sugar levels much thought before… ️Should you care about your blood glucose? Ideally your blood sugars should be balanced without massive spikes and troughs & there are plenty of very good reasons to strive for stability: Weight - is easier to manage Food cravings - are less likely to occur Skin - is clearer & ageing reduced Energy levels - are higher Mood - less likely to fluctu
My holiday memories are always connected to food so when trying to figure out what to produce from a dried bag of chickpeas I’d found at the back of our cupboard yesterday, my mind wishfully drifted off to Israel and from there it arrived at felafel. Made from chickpeas or fava beans, felafel are a great source of plant protein and they can be pimped up with salad, pickles, tzatziki, hummus and pitta bread to make for a tantalising ‘picky bits’ themed dinner which is what we
This winning Vegetable Kugel made with eggs and broccoli is a tasty and nutritious recipe for the whole family. 🥦 🥚 🥦 It’s quick to rustle up so perfect for a mid-week meal too. I made it today after hearing that it’s Hanukka, the Jewish Festival of lights and thought I’d experiment with one of the traditional dishes. It’ll be a regular on the menu in our house from now on for 5 good reasons: 1️⃣The five eggs it contains are like nature’s own little multivitamins – packed
It’s common knowledge that we shouldn’t smoke, overeat or drink too much, but have you heard the phrase prevention is the greatest cure? Optimising your health for the long term shouldn’t just be about cutting out the bad habits, which can feel like a punishment and come with associated feelings of guilt, when you overdo the chocolate or wine. There are many ways in which you can take ownership of your health to feel strong and healthy and the most effective method is to grad
If you haven’t already discovered green tea, consider swapping one of your caffeine hits for a cup today. Green tea being less processed than black tea contains more antioxidants and has the advantage over black tea in terms of health benefits. Amongst the claims, there is strong research to support the following brain and mental health perks: 🍵 Improved memory and attention thanks to the antioxidant epigallocatechin gallate (EGCG) 🍵 A calming affect on anxiety and a reduct
You wouldn’t know it to look at them, but these delicious fruity ices, don’t just taste good. They have a functional purpose too, ticking three of the nutrition boxes for menopause health: ✔️ Good source of phytoestrogens from the linseeds and soy yoghurt ✔️ Rich in antioxidants ✔️ An excellent source of omega 3 - all down to the linseeds again. These are a great example of how simple and delicious recipes can be adapted to meet your health goals, whilst keeping the rest of y
Lemon and mint tea is a great combination to get you going in the morning. The lemon supports liver and digestive health as well as providing vitamin C for your immune system and skin. The mint helps with indigestion and contains vitamin A. Just boil the kettle and pour the water over the lemon and mint for a refreshing brew. #mint #herbs #digestivehealth #nutritionist #colchester
Try this gluten free savoury chickpea cake with a zingy fresh chilli salsa and dollop of mango chutney 🥭 🥭 🥭. It tastes great and is quick to make. With chickpeas as the main ingredient this dish is a good source of magnesium for boosting vitality, packs in plenty of fibre for digestive health and also provides protein for growth and repair and balancing blood sugars. The antioxidant rich salsa adds some crunch and a dollop of mango salsa finishes this off nicely. Enjoy.
I came upon some red clover on my morning walk today. It’s one of the plants nutritional therapists cannily make use of to help clients with menopausal symptoms such as hot flushes, night sweats and mood changes. Containing isoflavones, red clover is a good source of phytoestrogen or naturally occurring oestrogen and can be taken as a standardised supplement, tea, tincture or added to food just as it is (watch out for bloating if you choose the latter option). Oestrogen is a
Wondering what’s in the carafe?…well it’s not Diet Coke😉. I prepared water kefir, an amazing probiotic drink, a couple of days ago and left it to ferment until this afternoon when I finally got to taste it and I wasn’t disappointed. 🙌
As well as being filled to the brim with beneficial bacteria (more than 30 strains) it’s also deliciously delicate, fizzy and very cheap to make and will save you spending money on buying supermarket kefir or probiotics.
It tastes similar to
Article from Colchester's Elite Magazine In the winter it’s common to feel low on energy, the sun rarely shines and you are often stuck indoors for much of the day. Good job that spring is on the way. Low energy is one of the most common problems that nutritional therapists are asked for help with, from chronic fatigue at one extreme to managing the notorious mid-morning and afternoon energy slumps. The good news is that you don’t have to wait for the sun to come out to get t
Preparing nourishing food can be as simple as boiling an egg. Complicated recipes aren’t a prerequisite nor are expensive ingredients. In fact the humble egg is nature’s version of a multivitamin and mineral. Don’t be put off by scare stories about high cholesterol, instead consider what you are serving eggs with. For example a traditional fry up is high in saturated fat. See eggs as an easy nutritious win packed with an amazing array of nutrients including: ⭐️ All the esse