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Hadley Health offers personalised nutrition and lifestyle coaching... making health your lifestyle! However, we are all ｕｎｉｑｕｅ.

The health and wellness industry is overflowing with generic diet and lifestyle advice - What, when, how much to eat, as well as what type, how much and how often activities or exercise is required to ‘be healthy’. And more than that, what we aspire towards is ｕｎｉｑｕｅ. Defining health necessitates a comprehensive evaluation of not only physical, emotional and social wellbeing, but also an understan

ding of how intrinsically personal that evaluation should be…

Nutrition and lifestyle coaching (NLC) is a dynamic process in pursuit of an individual's ｕｎｉｑｕｅ health goals. Be it stress management, weight loss, improve energy, get fitter…

As a Nutrition & Lifestyle Coach, my approach is detailed, collaborative and personalised:

💫Following a comprehensive process of nutrition and lifestyle analysis, I help individuals to evaluate their current health status and identify any aspects that might be imbalanced

💫I am both a guide to analyse, interpret and inspire, as well as an ally to support and motivate

💫By working together to define realistic and measurable diet and lifestyle-related objectives based on ｕｎｉｑｕｅ health goals, individuals are empowered to overcome any personal barriers towards making sustainable, positive changes to help make health YOUR lifestyle

23/03/2023

To those celebrating Ramadan, I wish you a peaceful, healthy and blessed month…

Ramadan Kareem to you all ✨

04/02/2023

World Cancer Day is held every year on 4th February 🎗️. It is dedicated to spreading awareness, sharing information, and raising much-needed money for cancer research. It began in 2000 and is led by the Union for International Cancer Control (UICC). Every 3 years, World Cancer Day and the UICC announce a new campaign theme, and the specific focus of each year.

The campaign theme for 2022-2024 is “Closing the Care Gap”, with the theme of WCD 2023 being “Uniting our voices and taking action”. This year’s campaign summons like-minded people to be united as we build stronger alliances and new innovative collaborations in the fight against cancer.

Some of you will be aware that I am a certified Health and Wellness Coach. But you may not know what this entails exactly…

Essentially, I support people in the process of identifying areas of their life which are out of balance and may be negatively affecting their overall sense of wellbeing to reset and regain their sense of self. The health and wellness coaching process is designed to explore and identify a client’s wellness-related goals, nurture their sense of connectedness, and review opportunities to boost their emotional and physical health. We tap into positive and intrinsic motivating factors to help people to implement and crucially, maintain meaningful lifestyle changes. Even small changes made consistently can be hugely impactful.

In my own personal effort to unite and take action against cancer, I offer my wellness coaching skills and services (free of charge) to cancer patients and survivors across the cancer continuum. In doing so, my ambition is to support and empower those, for whom every day is world cancer day, to accomplish their unique wellness goals. If you or someone you know would be interested and may benefit from this type of support please share this or get in touch:

28/10/2022

October is breast (and also liver) cancer awareness month. During this month it’s become customary to wear pink ribbons 🎀 to honour survivors, remember those lost to the disease, and to demonstrate support for the progress being made to defeat breast cancer.

Why? Well in short, breast cancer is the most common cancer worldwide… It’s also the most commonly occurring cancer in women.

As of the end of 2020, there were 7.8m women alive who were diagnosed with breast cancer in the past 5yrs, making it the world’s most prevalent cancer*

As the rightfully poignant ‘pink month’ draws to a close, it seems apt to reflect on its significance but also to consider the fact that our awareness and efforts in the fight against ‘the big C’ need not (and should not) be confined to October.

Thanks to the incredibly important recognition, research and funding generated by cancer awareness-raising activities (and of course all of the endlessly devoted and inspiring people/organisations behind them), our understanding of this invasive and all-too-often fatal disease is, albeit slowly, undergoing a revolution.

The result is more strategic screening, increasingly targeted treatments and where possible, a shift in emphasis towards prevention. As it’s beautifully articulated in Dr. Jason Fung’s book for the first time ever, the death rate from cancer is (finally) showing a steady decline (book review to follow!)

With all of this in mind, the slides above give a bit of info about many of the cancer ribbon colour meanings and their dedicated awareness months**.

My hope is that it may help to motivate us to maintain our support, awareness and, perhaps most importantly of all, our compassion towards those affected by cancer throughout every month of the year.

*as per Global Cancer Observatory/WHO data
**info extracted from https://www.medicalnewstoday.com/articles/323448 (updated 23 Aug 2022)

04/02/2022

Did you know, according to evidence, around 80% of New Year’s resolutions are doomed to fail? Sadly, it’s not so much if, but when, and most research indicates that we tend to throw in the towel by early-mid February. So any day now…

But what makes sticking to resolutions so hard? On one hand, our goals might not be entirely realistic: “I’m going to run a marathon in 3 months time!”

On the other hand the obvious, but often overlooked, truth: A resolution isn’t a fast-track to success. When we set a resolution, we’re actually embarking on the challenging journey of forging a new habit. It might only require minor adjustment, but on the other hand, it might require a lifestyle overhaul.
 Essentially, habit formation is a very different proposition to “that thing we’ve been aspiring to but haven’t quite got round to yet”. Sustainable behaviour change takes time. And the journey requires motivation, resourcefulness, support, accountability… the list goes on. It might even require coaching.

The slides 👆🏽offer some tips for success.

Also remember, that it doesn’t have to be all or nothing (small changes do count) and you can change just one thing at a time. This is often more manageable, and therefore sustainable.

“All big things come from small beginnings. The seed of every habit is a single, tiny decision.” - James Clear, Atomic Habits

So if, like me, you didn’t make a New Year’s resolution, or if you did and you’re beginning to feel your resolve fading, it’s not too late to make a goal you will not only stick to, but achieve.

08/07/2021

How did you sleep last night?

I sincerely hope the answer is “well”!

I’m sure this is a question you’ve frequently been asked or ask other people… We seem to be obsessed by this simple question and it turns out, with good reason. However, as someone for whom a good nights sleep was elusive for many years, I know only too well that there is nothing worse than being asked, “How did you sleep?” when you’ve barely managed to get 4 hours.

You might be confused as to why, especially recently, such a big deal is being made about sleep. After all, we all sleep, albeit some of us more than others.

‘Sleep efficiency’ refers to the percentage of time a person sleeps, in relation to the amount of time spent in bed. Normal sleep efficiency is ~80% or more.

E.g. if someone spends 8 hours in bed, but only actually sleeps for 4 of them, their sleep efficiency would be 50% (ie. 4 divided by 8 x 100).

An efficient sleep leads to a deeper sleep of higher quality with fewer interruptions, resulting in greater energy and feeling well-rested upon waking, while an inefficient sleep may lead to tiredness and feeling restless.

The apparent reduction in sleep efficiency as we age is, at least in part, linked to many health conditions that are associated with advancing age. Cancer, Alzheimer’s, obesity, Heart Disease and a compromised immune system to name a few…

With this in mind, the slides ☝🏼 outline the 5 key stages of sleep and offer some of my top tips for how to improve sleep quality & quantity.

I hope you find them helpful, if so, please do like and share 💛

09/06/2021

Do you like to cook? If so, I think it’s safe to assume you use oils fairly regularly… So do you know the best oils to choose?

The healthiness of an oil when we buy it is only part of the equation. Firstly, we need to consider if the oil is still healthy to consume once it’s heated…

In short, cooking oils have a range of smoke points i.e. temperatures at which they’re no longer stable and begin to oxidise and release free-radicals. These compounds can be damaging to our health, especially on a cellular level. The key, therefore, is not to heat oils at temperatures above their smoke point (SP) during the cooking process.

Secondly, it’s crucial to consider the amount of processing an oil has undergone, as this can profoundly impact quality…

Highly refined oils have a clear appearance and tend to be inexpensive. Unrefined (minimally processed) oils may contain sediment, be a cloudier in appearance, and retain more of their natural flavour. Whilst these unrefined oils may contain more nutrients, they’re also more heat-sensitive and may go rancid more quickly than highly processed cooking oils. Typically, refined oils also have higher SPs than unrefined oils.

With this in mind, the slides ☝🏼 offer some ‘better’ choices for cooking (with higher SPs) that can tolerate the high-heats required for all of your culinary masterpieces.

This list isn’t exhaustive so please do let me know which are your fave oils to use in the kitchen and for what dishes?!

⛔️ NOTE: Not all oils are stable enough or intended for use in cooking, particularly at high heat. Others are better used cold or used as dietary supplements e.g. fish, flax, palm and walnut oils.

*If you found this post interesting / informative please do share it*

02/06/2021

Alternate Nostril Breathing (ANB)

If the name hasn’t put you off already indulge me with a few moments of your time to tell you about an amazing technique that may help you more than you might imagine in times of tension or anxiety.

ANB or ‘Nadi Shodhana Pranayama’ is a powerful breathing technique, capable of relieving and even preventing many health issues, especially if practiced regularly and properly.

Nadi = subtle energy channel
Shodhan = purification or cleansing

So broadly translated, it means “subtle energy clearing breathing technique.” It‘a also known as ‘anulom vilom’. Viloma means produced in reverse order. It gets its name from the fact that the nostrils are used both alternately and reversely during each inhalation and exhalation.

Why is this important?

This type of breath work can be done as part of a yoga or meditation practice but it can also be done as its own practice to help us quiet and relax our mind, reduce anxiety and promote overall well-being. In turn, the practice may help provide greater focus and awareness. In turn, bringing more awareness to our breathing can help us to increase our awareness in other parts of our life. Just remember that you need to practice alternative nostril breathing regularly in order to see and maintain results.

⭐️FUN FACT: Hilary Clinton wrote in her book ”What Happened” that she used alternate nostril breathing after her loss of the 2016 US presidential election to manage stress and anxiety.

When should we practice ANB?

- Basically any time and place that feels comfortable
- It’s best done on an empty stomach
- Avoid ANB if sick or congested
- Can be done before/after yoga or meditation practice - Doing it at the start of meditation practice may help to deepen meditation

⛔️Safety Note: Practicing ANB is safe for most people but consult your doctor before starting to practice if you have a medical condition such as asthma or any other lung or heart concern. If you experience any adverse effects e.g. shortness of breath, dizziness or nausea, while doing the technique, cease the practice immediately. Likewise stop the practice if it causes agitation or triggers any mental or physical symptoms.

01/06/2021

“Eat The Rainbow”

I’m pretty sure you will have heard this said before…?

I find myself saying it A LOT lately and feel it may be helpful to explain why it’s such a go-to phrase for healthcare and nutrition professionals.

It sounds a bit surreal or fantastical but eating the rainbow has the power to, quite literally, infinitely benefit our health. It’s actually a remarkably simple premise - that a plateful (or two) of naturally colourful array of whole foods is a sign of a diverse selection of nutrients and, eaten daily, those foods can both promote and sustain a long, healthy life.

🧄🧅🍌🍍🍊🍑🥕🍠🍅🌶🍓🍉 🍒 🥭🥝🥬🥦🍆🫐

“The beauty of colorful fruits and vegetables is nature’s way of advertising the phytonutrients, or special, healthy chemicals, they contain” (Dr Mark Hyman, 2018)

The slides ☝🏼 show some of these specific phyto (plant) nutrients and their benefits which I hope you will find inspiring.

Essentially, the colour of a plant signals different beneficial compounds within it, with each colour group representing naturally protective and healing substances. The brightest ones tend to be the most nutrient-dense (except perhaps when it comes to garlic and ginger!) So if we eat an assortment of colourful plant foods on a daily basis, we can reap the benefits of the numerous phytonutrients, vitamins and minerals that support optimal health.

So when you’re next at the local market or browsing the produce aisle in the supermarket, some of the best, if not simplest advice, is to stock up on the full spectrum of colours of fresh produce to provide your body with an abundance of the many and varied beneficial plant compounds.

Try adding a couple of extra veggies to your evening meal, have another piece of fruit at breakfast - instead of the glass of orange juice, have an actual orange.

It all adds up.

13/05/2021

Eid Mubarak to everyone celebrating at this special time!

May this Eid holiday bring you peace, health and love 💛

I am taking the time to spend quality time with my wonderful husband and special friends.

What are you getting up to?

13/04/2021

Ramadan Kareem 🌙

For those who may not know, "Ramadan Kareem" means ''a blessed and generous month to you''.

Whether you are celebrating or not, this is my wish for you ✨

22/03/2021

March is Colon Cancer Awareness Month. I felt motivated to write on this topic b/c my late grandfather had colon cancer (CC), and also thanks to a well known gastroenterologist, Dr. Will Bulsiewicz , who talks at length on this subject.

Sadly CC is not rare and it’s often deadly. There’s growing evidence indicating that the high incidence is directly attributable to Western dietary habits. And it’s not only CC that is linked to diet. As per the WHO, research suggests as much as 30% of all cancer cases are linked to poor dietary habits, thus are preventable.

Aside from eating the right foods, in the right amounts & keeping a healthy weight, here are 3 key ways we can protect ourselves, especially against CC:

🚫ELIMINATE RED & PROCESSED MEAT (e.g. sausages/salami) - Various damaging mechanisms can come into play incl. polycyclic aromatic hydrocarbons (PAHs) generated during high heat cooking of meat, as well as nitrosamines & heterocyclic amines in cured meats, which are all strong carcinogens

🥬EAT MORE PLANTS - In a nutshell, vegetarian diets are linked to an overall lower incidence of CC - PMID: 25751512. Plants genuinely have it all - protein, carbs, healthy fats, water, vits, minerals, antioxidant polyphenols, phytochemicals & fibre. Collectively these can significantly boost our defences. Phytochemicals like curcumin from turmeric, catechin compounds in green tea & sulforaphane in cruciferous veggies may offer protective effects.

As for fibre, thanks again to Dr. Will here, a systematic review & meta-analysis of 185 prospective studies found that “fibre was significantly associated w/ reduced risk of developing colorectal cancer” PMID: 30638909. AND there’s a “dose response relationship”, whereby as fibre intake increases, so do the benefits. Every 8g of fibre correlated to an 8% reduction in CC incidence… And yet many of us still don’t get the RDI of 30g fibre a day!

👩‍⚕️SCREENING SAVES LIVES - CC symptoms often don’t manifest until it’s too late. Many of us know people who’ve had a pre-cancerous polyp removed upon doing a colonoscopy, which has arguably saved their life. If you think you might be at risk, chat to your doctor ASAP 💛

18/03/2021

🔔 A GENTLE REMINDER...

If you haven’t done so already, to head over to my website hadleyhealth.life (link in bio) to sign up for the newsletter 📝

The next newsletter will drop tomorrow so what are you waiting for?!

There’s also loads of great info and inspiring healthy recipes there for you to try out so please do go and take a look 👀

🌸

11/03/2021

Double tap to like and do share!

The humble lentil has officially transcended the confines of a mere soup ingredient and can be found in many tasty dishes… This recipe is no exception and is care of my very dear friend (hence I named it in her honour!)

For the uninitiated, lentils are tiny round legumes (seed that grows in a pod) that come in a variety of sizes/colours incl. black, brown, yellow, red, or green. They've long been a staple in Indian cuisine and plant-based cooking.

Lentils come with great health benefits. Being low in fat, extremely nutrient-dense, and fairly affordable there are LOADS of reasons to start eating them!

KEY HEALTH BENEFITS:

💛Full of fibre - There’s an abundance of reasons we need fibre, especially for digestive health. 1 cup has 15.6g, almost 4x a cup of raw kale!

💛High in folic acid - Folic acid (AKA B9) is a key nutrient for us all, but it's especially critical when pregnant (not getting enough can lead to birth defects). Regardless, folic acid supports healthy hair growth and can lower heart disease/stroke risk

💛Magnesium rich - When we’re stressed/overworked our bodies may benefit from regular Mg intake- cooked lentils are a great source at 71mg/cup

💛Bone health - Dairy products tend to steal the limelight when it comes to strong bones, but lentils are great too with 38g of calcium/cup, which is especially great if you’re dairy-free like me!

💛Bursting with polyphenols - These are active compounds that fight against harmful agents in the body—from UV rays & radiation to heart disease and cancer. Lentils have more than other legumes, green peas & chickpeas, and have been linked to long-term health benefits, including heart health and diabetes prevention

💛Packed with protein - 1 cup of cooked lentils contains ~18g which is great news for those who are plant-based or cutting back on animal protein (Tip: Aim for between 50-75g/day)

💛Top plant iron source - Iron is crucial to keep oxygen pumping through our bodies. If we don't get enough, blood flow slows. has ~6.6mg of iron, which is about a third of what we need each day

So how do you like your lentils? Any suggestions are very welcome👇🏼

10/03/2021

Double tap if you like this and please feel free to share...💛

Chia and flax seeds are well-known “superfoods” thanks to being incredibly rich in nutrients. Both are highly nutritious and potentially offer similarly fantastic benefits for heart health, blood sugar levels, digestive health, protection against certain cancers and more… but are there reasons to opt for one over the other, particularly given that their culinary uses are so similar?

☝🏼Above are a collection of slides that outline how these two superfoods stack up against each other...

The first couple of slides show the approximate amounts of major nutrients per tbsp (~10g) and the following slides summarise how they compare in terms of their key potential health benefits.

What’s the short answer?

👉🏼Both chia and flax seeds are very nutritious so BOTH are a great addition to our diet. However, flax seeds appear to have a slight advantage, especially for their potential to reduce hunger and appetite, support digestive health, as well as the potential to help prevent both cancer and heart disease… Plus, flax seeds are often less expensive!

👉🏼So how do we reap the benefits?

Ideally, we need to aim for 1–2 tbsp (10–20g) of these seeds per day. Although both chia and flax seeds can be consumed whole, small seeds can go through our gut without being absorbed so try ingesting them ground to maximise absorption of their nutrients. Also, due to their high fat content, make sure to consume them promptly and store both types of seeds in the fridge to prevent them from going rancid 👌🏽

08/03/2021

In the spirit of this really sums up what I want to say…

I must be honest, I’m a bit embarrassed to say I haven’t really been properly aware of, and therefore in tune with, International Women’s Day... until now. But that doesn’t mean to say I haven’t been a strong advocate for all things ‘women-related’. On the contrary...

I did a little research to better understand what today, ‘International Women's Day’ itself stands for - A global celebration of the social, economic, cultural and political achievements of women. It also marks a call to action for accelerating gender parity.

For me, the word that really stands out there is ‘celebration’. In my eyes, today is about being inclusive, not divisive.

The theme for this year’s International Women's Day is - I love this!

Last month, I wrote about taking stock in order to ready ourselves to take the world by storm and crucially, about how challenge engenders change - for the better. Be it individual or societal. Challenges force us and the world around us to adapt in ways which promote innovation and resilience. At the same time, overcoming challenges proves what we, both individually and collectively, are actually capable of... which is much more than we realise 💫

❔What does mean to you?

07/03/2021

I made this 𝕊𝕒𝕝𝕥𝕖𝕕 𝔸𝕝𝕞𝕠𝕟𝕕 𝔹𝕦𝕥𝕥𝕖𝕣 𝕋𝕒𝕣𝕥 2 days ago for a close friend’s birthday party instead of a traditional cake… suffice to say it was a hit!

Thank you who never fail to both impress and inspire with their scrumptiously healthy recipes!

You can also find the recipe here: https://healthyluxe.com.au/salted-almond-butter-tart/

A quick word on the health benefits of raw cacao and nuts, the main ingredients of this dessert…

ℝ𝔸𝕎 ℂ𝔸ℂ𝔸𝕆

Unlike normal cocoa powder / chocolate that has been chemically processed and roasted, cacao retains its antioxidants & flavanols.
- It has over 40 times the antioxidants of blueberries
- It’s the highest plant-based source of iron with 7.3mg per 100g (*NB The iron is non-heme (as is all plant-based iron), so to get max benefits try combining it with some vit C)
- It’s high in magnesium for a healthy heart & brain - magnesium aids the conversion of glucose into energy for improved clarity and focus
- It boasts more calcium than cow’s milk
- It’s a natural mood elevator and anti-depressant due to the presence of scientifically proven bliss chemicals (eg. serotonin)

ℕ𝕌𝕋𝕊

Nuts in general provide key proteins and nutrients, good fats, antioxidants, aid in the reduction of cholesterol and are widely believed to help us live longer.

*Almonds have the highest in calcium of all nuts. They’re also high in fibre, vitamin E and magnesium. Almonds may help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes

*Hazelnuts are rich in unsaturated fats (mostly oleic acid), high in magnesium, calcium and vits B & E. They’re also great for our heart, help reduce the risk of cancer, and support muscle, skin, joint and digestive health to name a few

*Cashews are rich in iron and in magnesium (more than almonds), and the unsaturated fat is predominantly oleic acid (the same as in olive oil). They may help promote a healthy heart and strong bones, defend against cellular damage and also are great for our skin and hair (thanks to copper content)

Please let me know if you make it and if you love it too! 💛

24/02/2021

I’m really feeling this right now. Is anyone else?

Times are—well—hard, but the silver lining is that challenges force us to adapt and cope in new ways which promote both innovation and resilience. Going through tough situations is also one of the most powerful ways we can strengthen relationships with others, and this connectedness can be especially good for our wellbeing. Yes!

Now, more than ever, is the perfect opportunity for us to reflect and take stock so we can take the world by storm (or at least be ready to make the most of each and every opportunity) when the time is right.

Let’s take a moment to dream, wish and ideate about the future and about our future self. Our ambitions don’t have to be grand - In fact, sometimes the smaller the better to engender self-belief and confidence.

Here are some guidelines which can help us formulate effective, achievable goals:

𝗪𝗿𝗶𝘁𝗲 𝗴𝗼𝗮𝗹𝘀 𝗱𝗼𝘄𝗻 𝗮𝗻𝗱 𝘃𝗼𝗰𝗮𝗹𝗶𝘀𝗲 𝘁𝗵𝗲𝗺– This crystallises our thoughts and gives them more impetus

𝗦𝘁𝗮𝘁𝗲 𝗲𝗮𝗰𝗵 𝗴𝗼𝗮𝗹 𝗮𝘀 𝗮 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝘀𝘁𝗮𝘁𝗲𝗺𝗲𝗻𝘁 e.g. “Perform ### task/technique well" is much more commanding than "Don't keep making ### mistake”

𝗕𝗲 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 - Include dates, times and amounts to allow for measurement of the achievement and to ensure proper satisfaction from having achieved the goal

𝗦𝗲𝘁 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝗲𝘀 – In case of several goals, give each a priority to avoid feeling overwhelmed and to help direct attention to the most important one(s)

𝗦𝗲𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗴𝗼𝗮𝗹𝘀, 𝗻𝗼𝘁 𝗼𝘂𝘁𝗰𝗼𝗺𝗲 𝗴𝗼𝗮𝗹𝘀 – We have more control over our performance than we do over the outcome

𝗧𝗵𝗶𝗻𝗸 𝗯𝗶𝗴 𝗯𝘂𝘁 𝗯𝗲 𝗿𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰 – It's important to set goals we can achieve. All sorts of people (employers, media, society etc.) can, sometimes unwittingly, impose unrealistic goals on us. However, we are all unique and our goals are unique too. When we embrace this sense of uniqueness the pressure to live up to other’s expectations relents and we will feel more empowered to navigate our own journey, no-one else’s

❔What great tips or tactics do you use to ready yourself to take the world by storm? 👇🏼

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