Good4You Nutrition

04/01/2025

Just a reminder that I am still on leave returning 17th January.

I will respond to messages on my return :-)

Hope everyone had a lovely Christmas and New Years!

02/11/2023

Let’s Talk Sugar

Sugar is sugar no matter what form, whether is it Natural, Refined, Unrefined or Artificial.

You can have too much of each form of sugar.

We do need sugar to function, it provides our bodies with energy to survive. This doesn’t mean we need to add it into our diets, as we can get plenty from natural sources such as; fresh fruits and vegetables, this includes salad ingredients as well.

You can still eat TOO MUCH NATURAL SUGAR, particularly from eating too much fruit. 2-3 pieces of fruit per day is plenty with a wholefoods diet.

Another natural sugar call Stevia comes from the leaves of the Stevia rebaudiana plant and must undergo some manufacturing processes for us to use it in a granular, powder or liquid form. While it doesn’t spike blood sugar levels it does still make you crave sugar and I often find that people struggle to reduce their sugar cravings down when they are consuming stevia on a regular basis.

It is our Refined, Unrefined and Artificial Sugars that we want to get a handle on.

Refined sugars also known as empty sugars have gone through a manufacturing process or chemical process to make them easier to use in foods and therefore have no nutrients or minerals at all. Commonly found in processed foods such as baked goods, and things like soft drink and yoghurts.

Unrefined sugars haven’t gone through the manufacturing process and contain some nutrients and minerals, both not enough that they should be consumed regularly. E.g., honey, maple syrup & coconut sugar.

**My pet hate is when you see raw sweets advertised as refined sugar free, yet they are loaded with unrefined sugar such as maple syrup or honey and are just as dangerous to the body as refined sugars in excess.

Artificial sugars, as the name implies are fake sugars, made through a chemical process, and often contain no calories, therefore must be healthy right? NO. If you consume sugar free, light or fat free products you are generally consuming artificial sugars.

Obviously we don’t want to live under a rock and never eat foods that we like, we just have to start thinking about what we are eating and make an effort to reduce our sugar load through eating a Wholefoods Diet, rich in quality proteins, carbohydrates and fats.

This is something that I work with Client’s on to find a healthy balance as often within a few weeks, most Client’s do notice a considerable difference in how they feel, whether it be increased energy and alertness or improved sleeping.

19/10/2023

Does eating a plant based/vegan diet mean you need supplements?

Most of the time yes, however everyone often needs some form of supplement in the way of a vitamin regardless how they eat!

Common deficiencies that are associated with eating a plant-based diet include iron, b12, zinc, calcium, omega 3’s and vitamin D. Saying this I see so many people who do eat meat, dairy and seafood that also experience these same deficiencies.

Our lives are very different now, our soil quality is very different and often lacks minerals and our food is often not that fresh by the time we purchase it as the grocery store. For example, you can buy broccoli from the store, and it will last a whole week in your fridge! If you were to grow it yourself, once you harvest it, it only lasts a few days in the fridge before it starts to go limp.

We are also more stressed these days and we have access to lots of processed foods which harms our gut microbiomes.

I feel that a plant-based diet seems to get very scrutinised by many, however it can be done right. It does take careful planning to ensure that you get a good range of nutrients to reduce your likelihood of needing supplements.

We can all benefit from eating more plant-based foods, however it is all about finding the right balance for you and what you need individually to maintain your nutritional requirements.

21/09/2023

Reminder that I am on Holidays!

I will be back at work Thursday 5th October.

13/09/2023

Do we need complex carbs?

Complex carbohydrates are foods such as sweet potato, pumpkin, grains and legumes and pulses.

They offer us many nutritional benefits including:

• High fibre – our gut microbiome love them!
• Contain lots of vitamins and minerals such as, B vitamins, iron, zinc & phytochemicals.
• Low GI – meaning they don’t cause a big spike and drop to our blood sugar levels.

Can we eat too much of them?

Yes of course, we can eat too much of anything. Complex carbs need to be paired with proteins and fats to get the most out of them.

Who should eat complex carbs?

Anyone can eat complex carbs, however children, teenagers, cycling women and pregnant women should make complex carbs apart of their diet regularly. Children and teenagers benefit from complex carbs as they are growing at a fast rate and really developing their gut microbiome. Cycling women benefit from complex carbs at certain times of their cycle to keep their hormones and moods stable. I often see women experiencing worse PMS symptoms when they try and restrict their carbohydrates. Pregnant women want to eat a varied diet and include lots of different food groups to allow for healthy development of their baby while building a strong gut microbiome.

Who shouldn’t eat complex carbs?

No one shouldn’t eat complex carbs, however certain people may need to limit how much they eat, this includes diabetics, and women who develop gestational diabetes in particular.

16/06/2022

Health Practitioners take everyone off Gluten and Dairy! FALSE

Most people think that practitioners are just going to tell them they can’t eat gluten or dairy ever again. Wrong! I hear this all the time.
We don’t want to restrict you from eating any foods if you don’t need to.

Most of the time people are coming to us because something is going on, gut issues, skin issues, mood problems, poor sleep health, hormonal irregularities and much more.

We go over your diet and if it is evident, you are consuming a lot of a certain food group such as gluten or dairy then yes, we may suggest trailing a short time without it to see if any symptoms you present with clear up. 99% of the time they do! A lot the time people know that they do feel more bloated or experience some sort of symptom after they consume a specific food group.

We can even test to confirm if you are intolerant to these foods and more as well.

Once your symptoms start to disappear over time, sometimes with the assistance of supplements as well we work on trying to get these food groups back in your diet slowly and by educating you on the good quality forms of them so you can enjoy in moderation. Sometimes this happens quickly other times not so much.

No one should be consuming high amounts of processed foods daily so moving you across to a more wholefoods approach is never a bad thing and will only benefit your health long term.

18/05/2022

Made some quick snacks for the week that will curve those sweet cravings while delivering healthy protein and fats.

I stewed down some frozen strawberries and added chia seeds to thicken it.

I mixed together tahini and some coconut cream to make a nice creamy layer.

I blitz together a variety of different nuts and seeds I had on hand for a little crunch.

I then layered it into glass cups for easy eating.

03/03/2022

SIBO, IBS, Coeliac, Ulcerative Colitis, Crohn’s & IBD

What do they all have in common?

Abnormal gastrointestinal symptoms.

Symptoms ranging from: constipation, diarrhoea, bloating, gas, indigestion, abdominal cramping, blood in stools, nausea, and vomiting.

There are a range of different testing options available that you can do to confirm your diagnosis, ranging from blood, breath, and stool testing. All of which practitioners have access to.

It is important to get a confirmed diagnosis of these conditions, as it makes it so much easier to treat. Without a confirmed diagnosis, you can do more harm than good with diet, vitamins and herbs.

Eating foods that are considered healthy can actually worsen these conditions.

If you are suffering from a range of gastrointestinal symptoms, reach out and see where Nutritional Medicine can help you.

13/02/2022

Smoothies - what I have in my morning smoothie.

I try to pack as much in as possible as I don't tend to have morning tea.

Fruit - 1-2 pieces. I love bananas or strawberries in particular.

Almond Milk - I use Pure Harvest Organic Almond Milk, it has very few ingredients and no nasty fillers like other nut milks.

H**p Protein - Essential H**p brand is nice. Has a complete amino acid profile, smooth creamy texture and easy to digest. You can't taste it much either.

Peanut butter/almond butter - I swap between the 2. Make sure you buy ones that are 100% nuts!

Pumpkin seeds - love them! Great source of manganese, K2 & zinc which supports wound healing & strengthens immune system.

Amazonia Raw Women's Multi - made up of 13 wholefood vitamins and minerals, all organic & very bioadvailable. Great if you don't like tablets.

Green Nutritionals Green Calcium - being a coeliac I like some extra calcium. Love this brands as it is sourced from a marine plant. Contains 72 other trace minerals to support bone health and overall well-being.

Greens powder - I mix up the brands. Great for extra nutrition and antioxidants.

04/01/2022

Summer is definitely here and salads are definitely a go to on these hot days!

I used spinach and radicchio, tossed with some chickpeas and marinated goat's feta paired with some tempeh and roasted sweet potato.

03/11/2021

An oldie but a goodie! I posted this comparison on nut milks a good few years ago now but I still feel that it is just as relevant. Nut milks can be a great option for many particularly those who are dairy free, however you do need to pay attention to what you are actually drinking!

As you can see in this post, a lot of nut milks contain so many different ingredients. Take the time to read the ingredients on the back of the bottle so you can see what you are actually consuming.

Nut milks are an alternative milk source for many who experience the negative side effects of drinking cow’s milk. Nut […]

21/10/2021

How to Make a Balanced Smoothie

As we come into the warmer month’s smoothies start to become more popular!

This is where I see a lot of people get the balance wrong. Not getting enough protein, simple carbohydrates too high or having too much or too little fat.

How to guide:

Protein – often a protein powder is the easiest option here – usually 1 scoop of your favourite will be perfect.

Simple Carbs – this includes your choice of milk and your fruit component. I tend to use almond milk or another nut milk. I often go half milk, half water but you can do whatever you like. In terms of fruit, try to stick to 1-2 pieces only! Don’t go overboard, fruit still has sugar.

Complex Carbs – these are great for those that exercise. Adding ¼ cup of wholegrain oats, quinoa flakes or buckwheat grouts will do the trick. Even a few weet-bix can work as well. Can be left out providing the other balances are perfect to ensure a stable blood sugar.

Healthy Fats – this might include 1 tbsp nut butter or a small handful of raw nuts and seeds. ½ small avocado, 1 tbsp chia seeds or 1 tbsp flaxseed oil could also be great options. You really don’t need more than this to balance your smoothie.

I often get asked what can I do if I don’t want to add protein powder. Your best option is to have something on the side with your smoothie that is made without protein powder. For example, 2 poached eggs with or without wholemeal bread (depending if you have added a complex carb to your smoothie). If vegan you could replace eggs with ½ cup beans for example.