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Gd Nutrition, Kilchberg (2025)

16/04/2021

Always learning...... Day 1 of the Immune System advanced practice module by The Institute for Functional Medicine. Fascinating stuff 😀 and great to see the latest Covid research included.

15/04/2021

I have finally got round to trying the Tik Tok tortilla trend! I’m always late to these social media trends as my teenagers like to point out- but better late than never I say 🤣

Anyway, this is a fun way to liven up a tortilla wrap and makes a great quick and easy lunch. Fun for children to make too as they can try a huge variety of different ingredients.

This is my favourite flavour combination so far: 1tsp harissa paste, chopped coriander, finely chopped red onions and grated halloumi cheese 😋

Here’s what you do:
1. Make one cut in the tortilla from the bottom to the centre.
2. Spread the harissa paste in the bottom left quarter, sprinkle the coriander in the quarter above it, then the onion next to the coriander and finally the halloumi in the last section.
3. Now fold- start with folding the harissa section up onto the coriander. Then fold sideways across the onion and finally fold it downwards to cover the halloumi.
4. Now gently heat some organic olive oil in a pan and cook the tortilla for a couple of minutes on each side until the halloumi starts to melt and then enjoy served with a side salad. 😀

Have you already tried this? Or are you also late to the trend like me?! 🤣

Let me know what flavour combinations you would want to try.....

27/03/2021

So my experiment of following the Prolon 5 Day Fasting Mimicking Diet has come to an end! My results and thoughts are below:

Results as measured by my body analyser machine:
2.5kg weight loss (all fat loss, not water), zero muscle mass loss, visceral fat (the bad fat) reduced by 1 point, metabolic age is 6 years younger.
(will monitor over the coming weeks as weight can be regained quickly).

Pros:
🥦 No planning, shopping or cooking. Each box contains everything you need for that day.
🥦 The nut bars and kale crackers were very tasty.
🥦 Inulin fibre was added to all the soups. This is important for our gut bacteria.
🥦 It included carbohydrates- it wasn’t one of those crazy zero carb plans.
🥦 Organic, plant based ingredients.
🥦 Only properly hungry on 1 day.
🥦 Energy boost on day 4.
🥦 Improved cognition
🥦 Only 5 days

Cons:
🫒 Olives!!!!! 🤮
🫒 No fresh ingredients - I really missed fresh vegetables in particular.
🫒 Lack of variety in food type- the soups became boring and I was craving different textures.
🫒 Challenging to prepare real food for my family while I was restricting my own intake.
🫒 Challenging at social events.
🫒 Cost - 229CHF for the 5 days.
🫒 Hungry on Day 3.
🫒 Too much packaging- the convenience definitely comes at a cost to the environment.
🫒 Not suitable for those with a nut allergy.
🫒 May be triggering for those with an unhealthy relationship with food.
🫒 It has “Diet” in the title! I normally avoid “diets” of all types.

* Please note I started this from a pretty healthy position so did not experience any real negative symptoms. If you have a coffee, sugar or alcohol habit I suggest you gradually reduce these before starting to avoid possible detox symptoms like headaches, fatigue, congestion, joint pain etc

Would I do it again?
The research data from the clinical trials is based on 3 cycles over 3 months so I am tempted to follow this as it would provide more insight into the longer term effects.

It is not designed as a sustainable eating plan so for optimum health and weight loss, manageable lifestyle changes and balanced, healthy eating is key. It may be useful as a reset though or to kickstart more sustainable eating habits.

Hope this have given you a good insight into the plan and if you are interested in trying it, please check with a health practitioner that it will be safe for you before you start.

Now I’m off to buy lots of fresh vegetables- and no olives! 🤣

26/03/2021

Prolon Day 5- the last day! 🎉🎉🎉🎉

After feeling hungry on Day 3, I was surprisingly energised yesterday. I felt a real energy kick which is a well known benefit of fasting for many people (though not everyone experiences it). Maybe the dreaded olives are working their magic.🤣🤣🤣

The challenge yesterday was seeing friends at an early Easter celebration where there was a beautiful spread of food and while everyone else tucked into the delicious treats, I had to endure the garlic olives!

Last day today and Prolon is treating us with my favourite tomato soup and kale crackers for lunch 😀 Pic of the tomato soup below from Day 1 as I haven’t made today’s yet😀

I will post a summary of pros and cons tomorrow once I have fully completed the programme.

25/03/2021

Prolon Day 4

So yesterday I would say was the hardest day so far- I felt quite hungry as the food intake had dropped. Thank goodness for the kale crackers of which I ate really slowly and savoured every mouthful!
The L-drink really helped though, it’s a glycerol based energy drink which delivers a steady flow of carbohydrates throughout the day to keep energy levels up so as soon as I felt a little hungry I would sip on that and it was fine. You measure out the glycerol solution from the little bottle according to your weight and mix it into into a full bottle of water and slowly drink throughout the day.
I’m happy to see a little more food on today’s menu although the dreaded olives are back! 🤣🤮

24/03/2021

Prolon Day 3 - no olives, yay!! 🤣🤣🤣🤣

Positives: Another good sleep after day 2, energy levels are good and I’m not feeling hungry which was a concern of mine as the food intake dropped.
And it is a kale cracker day 🎉🎉🎉🎉- these are my favourites, they are delicious!

Negatives: I miss fresh vegetables!!!! And it is torture preparing “real” food for the rest of the family then sitting down to my soup.

Day 3- let’s do it!

For those asking - below is the 5 day meal plan which gives you an idea of the food intake.

23/03/2021

Prolon update- so day 1 was actually fine. I didn’t feel hungry and parts of the menu like the kale crackers and the nut bars were really tasty. The soups were fine just missing fresh ingredients- I am already craving fresh vegetables and it’s only been 1 day! 😬

On to Day 2- more soup and double the olives (which I confess are not my favourites 🤮) I also get a glycerol based drink today which I have to mix with water and sip throughout the day. This is designed to provide energy and hydration while also protecting amino acids to preserve lean body mass.
Oh, another plus, I slept like a baby last night! Let’s see what today brings.....🤞

22/03/2021

Fasting benefits with no fasting? It sounds too good to be true doesn’t it but let me be your guinea pig and find out for you!

I’m sure you have heard of the many benefits of fasting and maybe you even practice a form of Intermittent Fasting but like most protocols, it does not suit everyone. So if there was a way to get the health benefits of fasting without actual fasting I think it would be very popular.

Therefore, in the name of research, I will be trialing the Prolon Fasting Mimicking Diet this week to see if it lives up to its claims of “weight loss, increased energy and mental clarity, improved metabolic health and enhanced cellular renewal.”

Hmmmm I’m already a bit suspicious as these programmes rarely live up to their marketing claims. It was designed by Dr Valter Longo though who is an expert in the science of fasting and clinical trials support the health claims so I’ll try and keep an open mind.😀

It is a 5 day programme designed to contain the correct balance of protein, fat, carbohydrates and nutrients needed. You receive 5 boxes containing all the food you need for each day so there is no planning, shopping or cooking required. Have a look at the video below where I show you what is on the menu for Day 1 and I will keep you updated with my progress. Wish me luck!

02/02/2021

Health gadgets- I get very excited when I find one that actually works 🤣.
I’ve been trialing the Sensate device over the last week and I am happy to report that it is fantastic!!!!

🌟What is it? It is a pebble shaped device which you lay on your chest which vibrates while you relax and listen to specific music. It triggers profound relaxation in just 10 minutes.

🌟How does it work? It combines sound and vibrations to improve the tone of the vagus nerve. The vagus nerve connects the brain to the gut (and other organs) and is a major part of the parasympathetic nervous system which helps us to relax and digest our food. When we are stressed, this process cannot function properly which can lead to poor digestion, poor sleep and increased anxiety.

🌟What changes will I see? Improved sleep, improved stress resilience and reduced anxiety. My sleep improved after just one 10 minute session which is pretty impressive. As it improves vagal tone, improvements in gut motility eg constipation may also be seen.

So if you, like many people at the moment, are experiencing higher stress, more anxiety and/or poor sleep this device could be really good for you.

Feel free to contact me for more info - this is not an ad, I’m just really impressed with it and loving my deep, deep sleep!

29/01/2021

My Friday gift to you- another fabulously tasty and quick recipe perfect for the weekend.
I’m always looking for new ways to enjoy the benefits of omega 3 rich salmon and this ticks all the boxes for me and even my salmon-reluctant son enjoyed it 😀

Happy weekend everyone!

Ingredients

600g salmon with skin removed and cut into chunks
1 large free-range egg
2 tsp lemongrass paste
2 tbsp Thai red curry paste
1 tbsp fish sauce
4 kaffir lime leaves, finely shredded
100g green beans, finely sliced
sea salt and freshly ground black pepper
2 limes, cut in half, to serve

Method

1. Put the salmon into a food processor with the egg, lemongrass paste, curry paste, fish sauce and lime leaves. Season with salt and pepper and blend until the mixture comes together but still has some texture.

2. Transfer to a bowl and fold in the sliced beans. Cover and leave in the fridge until needed.

3. Heat a large pan over a medium–high heat. Divide the fish cake mixture into eight equal-sized pieces and shape into patties.

4. Add a little organic oil and lightly fry four of the fish cakes, spacing them apart and flattening each one slightly. Cook for 2–3 minutes on each side or until cooked through. Set the cooked fish cakes aside on kitchen paper while you cook the remaining fish cakes.

Serve with a large side salad with a rice vinegar and tamari dressing- enjoy!!

22/01/2021

🌟Delicious soup alert🌟

I will definitely be adding this roasted red pepper and lentil soup recipe to my favourites list!
Quick, tasty and packed full of nutrients - this is a perfect recipe for the weekend, just make sure that you make a large pot to see you through next week. Enjoy 😀
* warning- it may not be suitable if you are sensitive to nightshades.

⠀
Serves 4⠀
⠀
Ingredients:⠀
⠀
4 whole peppers, roasted in the oven until soft, then cooled
2 tbsp olive oil
1onion, finely diced
2 cloves garlic, crushed
1 tsp ground cumin
1 tsp fresh thyme leaves
1 tsp smoked paprika
200g red lentils, rinsed
400g tin chopped tomatoes
1.2 litres vegetable stock⠀
2 tbsp of finely chopped parsley
salt to taste
juice of 1-2 lemons⠀
Small handful of fresh chopped coriander
1 tsp chilli flakes
⠀
Method:⠀
⠀
1. Sauté the onion until soft then add the garlic, cumin and thyme and stir together.
2. Add the paprika, lentils, tomatoes and stock and bring to a simmer.⠀
3. Add the peppers to the soup and continue to cook until the lentils are ready (approx 15mins)
4. Stir in the parsley and season with salt and lemon juice.
5. Sprinkle with chilli flakes and coriander for an extra taste hit.

19/01/2021

So my New Year’s resolution of being more present on social media isn’t going very well! 🤣
I have been so busy with clients and further training that I just haven’t had chance to come on here- apologies. I’m currently enrolled in a fascinating Covid 19 course run by the Institute of Functional Medicine which is using the latest research to help practitioners navigate this pandemic. From a biological perspective the transmission and replication of this virus makes interesting learning and helps to explain the huge variety in symptoms but the most important parts for me are understanding the risk factors which make people susceptible to severe Covid symptoms and what we can do to support people before, during and after infection.
This course is proving invaluable as I am seeing more and more clients who are suffering long-Covid symptoms many months after infection. If ever there was a time to prioritise our health it is now.
Feel free to message me if you have any questions or would like more information.
Stay safe and healthy everyone! 😷🦠🥗🏃‍♀️😴🧘

Gd Nutrition

16/04/2021

15/04/2021

27/03/2021

26/03/2021

25/03/2021

24/03/2021

23/03/2021

22/03/2021

02/02/2021

29/01/2021

22/01/2021

19/01/2021

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