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Nutrinika, Eastbourne (2025)

26/09/2025

Food prep without waste is not a religion of plastic boxes; it is a 90-minute plan that saves money, time and your last nerve. Do two proteins for the week in rotation, for example baked salmon and baked tofu or roast chicken thighs; two trays of seasonal vegetables, such as carrots, peppers, courgettes and onions; one base carb like quinoa, brown rice or green lentils; two quick sauces, lemon olive oil vinaigrette and tahini lemon. Cool food quickly and refrigerate within two hours; most items will keep 3 to 4 days in the fridge. Freeze extras flat in labelled bags so they stack and defrost quickly. Use what you paid for: broccoli stems peeled and roasted, herb stalks into dressings, tired fruit into a no-added-sugar compote, veg trimmings in a freezer bag for stock. Assembly rules that stop takeaway creep: bowl with leaves plus a handful of roast veg plus a palm of protein plus a spoon of sauce plus a small scoop of quinoa; wholegrain wrap with chicken, roast veg and yoghurt dip; warm lentil bowl with roast veg and seeds; small portion wholewheat pasta with veg and salmon. Tonight, set a 90-minute timer, heat the oven, start one pot on the hob, and batch one protein, two trays of veg and one sauce; tomorrow, make the second protein and sauce. Future you will applaud, and the bin will stay suspiciously empty.

22/09/2025

They look like baby plums, but don’t be fooled. One bite and your mouth will try to leave your face. These are sloes, the fruit of the blackthorn. They’re bitter, sour, and a bit rude. But after a good frost and a generous soak in gin, they turn into something magical. Classic British foraging logic: if it’s inedible now, wait, freeze it, drown it in alcohol, and voilà – tradition. Sloes have been used for centuries to help with digestion, though that might be because after sloe gin, you simply forget you even have a digestive system.

21/09/2025

Review and plan — Know Your Numbers wrap-up
Seven days, real numbers. Average your home BP correctly: discard day one, then average days two to seven. If your weekly home average is 135/85 mmHg or above, follow NHS guidance and book checks. Note today’s waist-to-height ratio (aim

20/09/2025

Day 6: Alcohol audit
Alcohol can raise blood pressure for many people; UK guidance is to keep it at or under 14 units a week, spread over 3 or more days, with several drink-free days. Audit beats guesswork: track units for 7 days, note which days you drink, then cut back. If your home BP has been high this week, keep alcohol at zero and follow NHS advice. Swaps that help tonight: sparkling water with citrus, a kefir spritz, or a shrub. Cutting down can lower blood pressure and reduce overall risk. NHS unit calculator in comments.
Start a 7-day unit log now, set two drink-free days, and choose a non-alcoholic swap this evening.
Read more: https://www.nhs.uk/live-well/alcohol-advice/calculating-alcohol-units/?utm_source=chatgpt.com

19/09/2025

Day 5: Sleep, caffeine and BP
Keep caffeine to the morning and set a cut-off by 12:00; its effects can last around 6–7 hours, which pushes into bedtime and fragments sleep. Poor sleep is linked with higher blood pressure and losing the normal night-time “dip,” so protect a consistent lights-out and keep the last hour screen-free. Pair tonight’s main meal with a relaxed 10–15 minute walk to flatten the post-meal glucose bump and help you wind down. Finish with five minutes of 4-7-8 breathing or slow nasal breathing; paced breathing reduces stress and can lower blood pressure in some people.
Action now: set your lights-out time, switch to herbal tea after noon, walk after dinner, then breathe 4-7-8 and log it.
Read more: https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/?utm_source=chatgpt.com

18/09/2025

Today is Day 4 of our Know Your Numbers Week: Move and strengthen. Ten minutes of strength protects muscle and bone after 40, supports blood-pressure control, steadies appetite and makes sleep come easier. Do three easy rounds: chair squats 8–12, wall push-ups 8–12, band or backpack row 8–12, suitcase carry 30 s each side; move with control and exhale on effort. Add brisk walking or cycling to work toward 150 minutes this week and take a 10–15 minute walk after your main meal to help manage post-meal glucose levels. Progress when the top rep range feels solid by adding a little load or slowing the lowering to three seconds. Do one 10-minute block now and log it; schedule the second for the weekend.
Read more here: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/?utm_source=chatgpt.com

17/09/2025

Day 3 - Salt down, potassium up
Most of the salt you eat isn’t from the shaker, it’s already in everyday foods like bread, cheese, processed meats and ready meals. The UK limit is under 6 g of salt per day, and front-of-pack labels help: aim for green on salt (≤0.3 g per 100 g) when you can. Evidence is boring; it also works.
Potassium from fruit, veg, pulses and potatoes helps counter sodium’s effect on blood pressure. Get it from food, not pills, unless your clinician tells you otherwise.
Today’s playbook: check two labels you buy often and switch to a lower-salt option; replace one salty item (ham, cured meats, salty sauces) with beans, grilled chicken or tofu; build at least one plate today with veg and pulses for a natural potassium lift. Your blood pressure will thank you.
Pick two swaps you can keep all week, log them in your notes, and set a 4-week reminder to recheck.
Read more: https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/?utm_source=chatgpt.com

16/09/2025

Day 2: Waist to height, not guesswork
Tape-measure truth: keep your waist under half your height. If you are 170 cm tall, aim for a waist under 85 cm; at 160 cm, under 80 cm. Measure at the midpoint between your lowest ribs and the top of your hips, both in centimetres. A ratio of 0.5–0.59 signals increased risk; 0.6 or above is high risk. Log today’s number and set a 4-week reminder to recheck. NHS calculator in comments. Evidence beats vibes.

15/09/2025

Know Your Numbers Week starts Monday. We’ll track the metrics that actually move the needle after 40: home blood pressure done properly, waist-to-height ratio, salt down and potassium up, ten-minute strength plus active minutes, and a simple wind-down that protects sleep. Expect one short post each day with exactly what to do, how to measure it, and what the result means. You’ll also get a one-page checklist and a Sunday wrap-up so you can keep the wins next week. These posts matter; check back daily so you don’t miss any.
Know Your Numbers Week starts with the most important number: your blood pressure. Use a validated home cuff, sit quietly for 5 minutes, arm supported at heart level, feet flat, no caffeine or smoking 30 minutes before. Take two readings, morning and evening, for 7 days and record them. As a guide, 135/85 mmHg or higher at home may indicate high blood pressure; use the NHS checker for what to do next.
Read more on the Blood Pressure UK website about How to measure your blood pressure at home: https://tinyurl.com/2vaerb57

14/09/2025

Travel doesn’t have to mean “holiday from healthy eating”. Today I ducked into a tiny family-run Greek place and ordered a vegetarian moussaka for lunch. Warm, satisfying, full of veggies. Zero drama, plenty of flavour.
Quick Greek guide: look for grilled fish or chicken souvlaki, Greek salad with olive oil and lemon, bean dishes like gigantes or lentil soup, roasted veg like briam, stuffed peppers or tomatoes, horta (steamed greens), fava dip with raw veg. Ask which oil they cook with, olive oil or seed oil; if a dish is baked or fried; if you can swap chips for extra salad or veg; and if they can go easy on salt and cheese. Watch the bread basket, saganaki (fried cheese), phyllo pies soaked in syrup, gyros with a mountain of fries, creamy sauces, and sugary drinks. Sparkling water with lemon or a small glass of wine is plenty. Travel well, eat well, enjoy the sunshine.

12/09/2025

Day 5. Brain first and carry it forward.
Start with breakfast that adds berries or leafy greens for polyphenols and fibre. For lunch pick a focus plate such as a lentil salad with roasted vegetables and lemon olive oil or tuna and cannellini beans with celery and capers. Do the ten-minute strength block and finish with a plank for twenty to thirty seconds or a wall sit for the same time. Keep alcohol at zero today and swap for sparkling water with citrus or a kefir spritz. Two minutes of visualisation this evening. See tomorrow you running the same basics on autopilot, meal times set, a short walk, a screen free last hour, lights out consistent. By now, you should notice steadier energy, fewer evening cravings and easier sleep onset. Keep the wins by choosing any two habits to carry into next week and put them in your calendar with a daily reminder. If you want support, structure or simple accountability, contact me at info@nutrinika.co.uk

11/09/2025

Day 4: Gut calm and stress down
Breakfast if your stomach is touchy today: warm oats cooked with grated courgette and spring onions, topped with a poached egg or 100 g edamame. Aim for at least 25 g protein and visible fibre.
Lunch gentle on digestion: cooked vegetables, rice or quinoa, and soft proteins such as fish, tofu or well-cooked beans. Keep spices mild and serve warm.
Strength stays at ten minutes. Use the same four moves. Shorten the range of motion and use the wall for support if joints complain.
Five minutes of mindfulness. Sit, set a timer, breathe slowly. When thoughts pop up, label them planning or remembering and return to the breath.
Hydration plus minerals. If you feel lightheaded, add a small pinch of salt and lemon to one glass of water.
Check in tonight. Bloating reduced and mood steadier.

Nutrinika

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