Sleep and exercise to help improve your mood
Salmon is excellent source of omega 3 fatty acids, which research shows can help to alleviate symptoms of low mood. This is a delicious recipe perfect for Spring.
How we nourish our bodies has a profound effect on our mood. Here are my top foods to include… and what to avoid.
The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel? I wonder how we forgot about this connection, because it was common knowledge in times gone by. Way back when (think medieval times), people would eat quince, dates and elderflowers if they were feeling a little blue and use lettuce and chicory as nature’s tranquilisers.
Some foods are excellent for supporting our digestion and here are some of my favourites that I suggest to clients on a regular basis
This is a traditional Korean fermented dish. During the fermentation process, the naturally-occur- ring bacteria produce lactic acid, which is a natural preservative. Thanks to its probiotic qualities, it’s a favourite among nutrition professionals.
There are few things worse than tummy troubles. If your digestive system doesn’t work as it should, the result might be pain or discomfort right through to downright embarrassment at the gurgly noises and bad smells your body produces. It doesn’t have to be that way and, as a nutrition practitioner, I am always amazed by how long some of my clients have been trying to muddle through before they seek my help.
Irritable Bowel Syndrome is a problem I see daily 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.
I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition clinic: knowing something doesn’t mean doing it. Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.
This is a delicious, easy recipe that is perfect for batch-cooking. Plus, it’s full of fantastic hormone-balancing ingredients. Cruciferous vegetables, like cauliflower, contain a plant compound called indole-3-carbinol (I3C) which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels. Rich in calcium, magnesium, and fibre, chickpeas are also high in phytoestrogens. These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic effect. The great news is that you can use them to gently help rebalance your hormones.
If you’re looking to balance your hormones, here are my five top tips
When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.
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.
In the pursuit of better health, we often focus on the physical aspects – diet, exercise, and sleep – while neglecting a vital component: our emotional wellbeing. You might already appreciate this conceptually but here’s an important question to ponder: how do you treat yourself when you make a mistake, or you don’t reach your goals? Do you treat yourself with kindness and understanding like you would a friend or do you beat yourself up for your so-called failings? If, like most people, your tendency is to berate yourself, it’s time to bring a little more self-compassion into your life. It’s good to be kind to yourselves and it can be your greatest ally in reaching your health goals.
As a nutritionist, I’m often told by my clients that they don’t have time to cook. And this is a recipe that I love to share with them! Quick, easy and healthy – what’s not to love?
Many people fear a heart attack. Think of it as the last straw. Heart disease is, in many cases, a lifestyle disease that is avoidable and, with the right focus, you can avoid it, too. There are some pretty big risk factors (outside of smoking and drinking in excess), and these include being diabetic, having high cholesterol and being overweight. What I want to talk to you about today is which dietary changes you might start to make from today, to protect your health and that of your loved ones. There’s fantastic news in this regard because a number of huge studies point to diet and lifestyle change being IT when it comes to prevention.
Eating food you have cooked or prepared at home is healthier for you. It is also considerably cheaper. The key to this is planning. You’ve probably heard the saying ‘failing to plan is planning to fail’. Without a weekly food plan, it will be pure luck if you end up with the right foods in the fridge or cupboard. And, without planning your time, you won’t always make the time to enjoy breakfast or make that lunch. You could be saving a LOT of money each and every week by following these tips.
A delicious protein-rich breakfast that can be made the night before
When you have a specific health goal and feel you are putting in the work, it’s tough when you don’t see the changes you feel you deserve. It’s tempting to give up, but here’s what to do instead.
As you gear up for another start to a New Year, you might find yourself in the familiar territory of making resolutions in the hope that they somehow stick. You know the drill – enthusiastic promises to hit the gym regularly, eat more greens, lose that extra weight, get more organised, or maybe cut back on alcohol. How often have those January aspirations fizzled out by the time February rolls around? It's a tale as old as time – the grand intentions, the initial burst of motivation, and then... well, life happens.
If you’re having guests over the Christmas period, this is an excellent – and quick! - alternative to Christmas cake. And on the plus side it has some hidden veg in it too!
What I hear from clients is, it’s not always the food that’s the problem – it’s the booze. Often partygoers who are cautious about their alcohol consumption are viewed with suspicion. If you want to have a few glasses of wine, have a few glasses of wine. But make that decision inside of what you know to be your social schedule over the entire Christmas period.
Mince pies are my absolute favourite!! But rather than buying them – where the ingredients run to a laundry list of chemicals and unknown additives – why not try making them yourself? Here is my favourite recipe for gluten-free mince pies that taste *amazing*.
Christmas Nutrition Lifestyle FOMO
If you're looking to ramp up your immune health over winter, you might be wondering, "How do I gear up my body to tackle those pesky illnesses?" Well, boosting your immunity isn't a walk in the park, but a few tweaks in your lifestyle and diet can give your body's defence system a serious upgrade against those sneaky pathogens.
Spicing up your meals isn't just about making them tastier—it's also a clever way to sneak in some immune-boosting goodness onto your plate.
Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong. Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection. When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections. This lovely soup contains garlic and ginger (known for their antiviral qualities).
Immunity Gut health
Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner! And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!
I work with women with menopause and perimenopause in clinic every week. Here are my top 5 Tips.
Research shows that phytoestrogens, found in foods such as tofu, can be helpful in relieving menopause symptoms in some women, particularly Asian women. So, this is my (rough) take on a Korean staple, using delicious tofu. This is a firm family favourite here, and a quick midweek meal.
Menopause is when you’ve gone for 12 months without a period at all and signifies the end of female reproductive capabilities. However, most symptoms occur in the 2-10 years leading up this – which is known as perimenopause.
Including fermented foods in your diet is a great way to improve gut health, digestion and all round wellbeing. This is something I work on with nearly every client and can have a positive effect on their health. Miso is an easy fermented food to add in, as it doesn’t have such a particular flavour as some other fermented foods. Miso is a thick paste made from fermented soybeans and is a staple of Japanese cooking. Go for an unpasteurised version and try not to overheat, so you avoid killing off the beneficial bacteria.
Palpitations, a dry mouth, sweating, insomnia are just some of the unmistakable signs of anxiety. Everyone has experienced these symptoms at some point in their life. Who hasn't felt stage fright before a presentation, hyperventilated before an exam or spent a sleepless night before their dental appointment?
People frequently think about ‘being healthy’, without paying much detail to the specific actions that they are taking (or not) to take care of themselves. Would you describe yourself as a healthy person? You might say ‘I go to the gym’ but how many times have you been in the last month? You might think you get enough fruit and veg into your diet each day, but how many portions a day did you average over the last few weeks? Did you ever think about the extent to which you are tired, whether your hormones are balance, the amount of water you drink, and so on?
This is a great meal to batch cook. You can make a huge pot at the weekend (with the spinach you’ve grown – see below), and then divide into portions and pop in the freezer for using at another time. This means you always have a healthy meal on hand, even if you’re super busy.
I'd need a lot more space to list out all the names on the naughty list but this list, while not exhaustive, is a good starting point if you want to know you are eating as well as you can for your health. Bottom line: if you can't pronounce the ingredient, it's probably not something you want to put into your body! And if you don't recognise something as 'food', chances are your body won't either.
Labels provide us with useful information about what packaged food contains they can be confusing (not to mention misleading). Remember the labels are also there to help sell the product - so you need to look more closely if you really want to understand what you are eating.
A great quick and easy lunch recipe
Here are my top tips for getting a better night’s sleep. See what you can put into action.
Sleep really is a gamechanger for your health and for your emotional wellbeing but even so, scientists are only just starting to begin to understand the biological role. I know that you know that everything looks better when you are well rested. It’s an essential function for everyone and lack of it can wreak havoc with all kinds of functions in the body, from your lived experience every day, to weight gain, lowered immunity, and increased risk for metabolic conditions like diabetes, high blood pressure, and cardiovascular disease.
Blood sugar balance is something I work on with *every* client. It is the key to feeling more energised, avoiding that mid-afternoon slump and losing weight. You only feel better with it! Following these main tips are first steps.
You’ve probably seen folk online talking about continuous glucose monitors (CGMs). Perhaps you’ve seen the adverts for the Zoe programme. Or else you might well have spotted people wearing a little white disk on their upper arm and wondered, what’s that all about? Then there are those devices you can blow into to measure your metabolic health, and let’s not forget the time-honoured finger-prick blood tests to check out your blood glucose or ketone levels. Want to know how all of this relates to you and, of course, whether you should invest in one? Read on.
These small fish are packed with nutrients that can be beneficial in the prevention of quite a few health conditions. Some of these nutrients are known to help prevent heart disease or may protect against certain cancers. Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and omega-3 fats.
The 12th to the 18th June marks Men’s Health Week, and fortuitously end on Father’s Day. Men are notoriously bad at engaging with healthcare and wellbeing, but this seems to be changing. And it’s important that we take care of the men in our lives and ensure that they’re doing ok.
Today is World Burger Day! While we often think of burgers as being made of beef, turkey makes an excellent alternative. Turkey is rich in protein, low in saturated fats, and a good source of B vitamins. Turkey is not just for Christmas! This recipe is a real favourite with my clients – hope you enjoy it too.
Feeling grateful is more than a nice feeling. The more you feel grateful, the luckier you feel and the happier you are. You’re less stressed and your outlook, more positive. And healthier, too. Who would not want that? Let me explain how gratitude works and how you can tap into it.
'Eating the rainbow' is something my clients here me asking them to do quite frequently! And while it sounds nice, it also does us a lot of good - particularly when we're looking at gut health.
Bloating, gassy, cramps, heavy, uncomfortable? One minute you can’t go to the loo and the next minute you can’t get off it. The likely cause is Irritable Bowel Syndrome (IBS). It’s incredibly common. According to Guts UK, a charity set up to promote awareness of and funding for digestive problems, it affects up to a third of people at some stage or another and it is one of the main reasons people visit their doctor.
You’ve probably heard people talk about ‘good’ and ‘bad’ bacteria and that we want to have more ‘good’ bacteria because this has a positive effect on your health. I’ll bet you may also have a conceptual idea that probiotics will help you, and perhaps you’ve seen little bottles of probiotics advertised as the saviour of your health. Today I want to let you know why this all matters, so that you can make the best choices for your health.
Should you avoid gluten? Looking at the pros and cons and the science
How what we eat can affect our hormones - and how we feel
The exam season is just around the corner and, whether it’s SATs, GCSEs, A Levels, or university finals, as parents we want to know we are doing everything we possibly can to help support our children through what could be a stressful period with lots of anxiety.
Many people fear a heart attack. Think of it as the last straw. Heart disease is, in many cases, a lifestyle disease that is avoidable and, with the right focus, you can avoid it, too.
Having aspirations is a wonderful thing. We should all strive to better ourselves and realise our dreams. However, you need to keep your feet on the ground. If you set yourself the goal to learn how to play the saxophone with the aim of joining a jazz band, touring New York clubs and by next year, you may be overstretching yourself a bit – and that can be the exact opposite of empowering.
Haddock is currently in season, and this makes a great Friday night fish recipe. Pair along with a variety of green veggies, some roast sweet potato, and you have a filling and easy meal.
What you eat and your health are a fantastically complicated puzzle. For so many reasons linked to modern living, some foods can disagree with you. You may already experience this directly. People with digestive problems can often point to specific foods causing upsets and, if you think you have a food intolerance, you might already suspect wheat, dairy, yeast, eggs, or any number of foods to be the culprit lurking behind your symptoms.
Vegan tofu recipe with Savoy cabbage
These are delicious little Christmas bites which make a great treat to have during the festive season. And they look beautiful too!
It’s meant to be ‘the most wonderful time of the year’ but the pressure of the holidays can often mean a stress overload. Here’s what to do about it.
Want to bulletproof your immunity? You need to stockpile those natural antioxidants (and not just the packets and tins of pulses!).
If you read magazines, watch TV, see a doctor occasionally or have ever been on a diet, you’ll have heard of the BMI or body mass index. But how useful is it?
Functional Foods for Menopause - These are foods that actually do stuff in the body. On one level, the food you eat can help balance your blood sugar and energy levels.
Tasty and delicious - but cheap and easy to make!
A little holiday gift for you!! I'm giving away my Ultimate Holiday Eating Strategy - a guide to helping you to have your best holiday and stay on track with your health goals.
You might have seen mason jar salads on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen.
How often do you look in the mirror and criticise the image reflecting back at you? Or look at a recent photo and inwardly cringe at your arms / legs / bum / tummy? It Doesn't have to be that way.
This is a great recipe for energy balance as it includes wonderful slow-release energy from the butternut squash and chickpeas. Coupled with the anti-inflammatory spices and zesty lemon, this is a fab Summer dish.
Top tips to make mealtimes go well. And these aren't just for kids!
Food is for nourishment. If you use it for any other purpose, remember the relationship you have with food developed over time and many things will impact it. But when you want to make practical changes, it can be useful to explore your formative years.
This is a super easy recipe and is suitable for all ages. And it’s a great way to use up extra mash!
The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel?
It’s the end of the week and you fancy some spicy food. What better than this fabulous chicken tandoori recipe? Even better, the herbs and spices in this dish lend it anti-inflammatory properties. And for vegetarians, tofu would work perfectly!
Looking at what's behind asthma, and my top tips for natural solutions to symptoms
Long COVID can also present with a completely new set and a broader range of symptoms, such as fatigue, poor quality of life, joint pain, muscle pain, skin rashes, palpitations, mental health problems, and more.
How often have you started following a healthy eating plan only to be forced to make unhealthy choices because you didn’t have the right foods in the fridge, you didn’t have time to eat a ‘proper’ breakfast or make the lunch you wanted to take to work?
Here are a few simple rules that you can start to bring into your life right now to help balance your hormones - whichever stage of life you're in
This is a quick and easy lunch recipe that is packed with nutrients to support hormone health. Soya or edamame beans are a fantastic source of phytoestrogens, which research shows may help symptoms when our oestrogen levels are bouncing up and down! Plus, this is an excellent blood sugar balancing meal that will keep you fuller for longer.
How do you reward yourself? How do you comfort yourself when you are stressed? Think about that for a moment. Rewarding yourself for your successes, both large and small, is a key part of staying motivated.
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