The Harrogate Nutritionist

12/07/2023

I am conducting research on parental awareness of vitamin D among Black, Asian, and minority ethnic parents. The aim of the research is to find out how much parents know about vitamin D supplement recommendations and if supplements are given to children. ��The responses will help in understanding parental awareness of vitamin D, which may contribute to a greater understanding of the subject area in general and may help to improve services in the future. The findings from this study may help identify areas for improving vitamin D status among Black, Asian, and minority ethnic children in accordance with existing recommendations, as well as shed light on associated health disparities.��If you would like to take part in the study simply fill in this short survey. ��

Parental awareness of Vitamin D supplements for children under 5 years amongst Black, Asian and ethnic minority groups Introduction I'm a student at Leeds University, and I'd like to invite you to participate in a research study for my MSc in Dietetics. This research aims to determine how much paren...

06/09/2022

Your body is host to trillions of bacteria, most of which reside in your gut.

They are collectively referred to as your gut microbiome and are crucial to your overall health. They help regulate our immune system, protect us from hostile microorganisms, aid in digestion, and can even affect our mood and appetite.

So how can you maintain a healthy gut microbiome? Here are my 3 top nutrition tips:

1. Eat a variety of foods and include plenty of vegetables: a diverse microbiome is generally considered healthy. A diet made up of different food types can result in a more diverse microbiome.

2. Eat prebiotic foods: prebiotics are like appetisers for your friendly bacteria. Examples include but are not limited to asparagus, onions, apples, garlic, and artichokes.

3. Include fermented foods: These foods have undergone fermentation and are rich in certain types of beneficial bacteria. Kimchi, sauerkraut, kefir, and kombucha are some trendy options, but remember that plain, full-fat yoghurt with live, active cultures will do too.

Follow the link in my bio for more information on gut health and how I can help you.

09/08/2022

"Can I have bread for lunch if I had it for breakfast?" a client recently asked me.

The short answer is yes! Absolutely.

I would always encourage individuals to choose higher-fibre options whenever possible, but rather than avoiding bread, consider what you can add to it to make your meal nutritionally balanced.

Ask yourself: "Have I added enough protein, fibre and healthy fats? Can I add some more colour to my plate by adding a variety of different vegetables or fruit?"

Making sure your meals are nutritionally balanced and satisfying is what matters most.

Get in touch if you're ready to leave the food-related guilt behind and find balance with food—link in my bio for more information.

25/07/2022

Is type 2 diabetes reversible?

As Nutritionists and Dietitians, we rarely use the terms 'curing' or 'reversing' type 2 diabetes because, once a person has been diagnosed, they will always be at risk of developing high blood sugar if they return to old habits.

BUT

In 2017, a study called the DiRECT trial revealed that type 2 diabetes remission was possible through a structured lifestyle and nutrition programme focused on weight management.

This was, in my opinion, an exciting moment in the treatment of type 2 diabetes. It was the first time robust clinical evidence suggested that nutrition and lifestyle treatment could induce remission of type 2 diabetes.

So where can you find help?

Pre-diabetes and type 2 diabetes patients in the UK have access to structured weight management and education programmes. Check the NHS website for the NHS Diabetes Prevention Programme and/or DESMOND to find out if you are eligible.

In addition, if you prefer one-to-one consultations, you can find a qualified dietitian to help you on the British Dietetic Association (BDA) website or a registered nutritionist on the Association for Nutrition (AfN) website.

19/07/2022

Wow, it's already so hot today! Love it 🙌☀️

BUT in this heat, it goes without saying that staying hydrated is essential for our health 🥵

While I generally recommend drinking plenty of water to meet your hydration needs, several nutritious foods contain a significant amount of water and can also help you stay hydrated.

Here are my top hydrating food picks:

🍉Watermelon: the name says it all! Water content = approx 91%.

🥒Cucumbers: High water content and low in calories. Water content= approx 95%

🍊Oranges: Excellent source of water, fibre, antioxidants, and several other nutrients. Water content= approx 87%

🍅Tomatoes: Contain a great deal of water, nutrients, and antioxidants, which are beneficial for hydration. Water content= approx 94%

What’s your go-to refreshing food?

12/07/2022

Summer breakfast bowl 💚

To make a peanut butter bowl all you need is:

Frozen Bananas
Peanut butter
Flaxseeds
Vanilla extract
Splash of milk or milk alternative

11/07/2022

Cutting out food groups to lose weight is unnecessary and, in my experience, can do more harm than good. It can result in deficiencies of certain essential nutrients, adversely affect your gut and mental health, and lead to an unhealthy relationship with food.

I've said it before, and ill say it again. You do NOT need to restrict your diet and cut food groups out to lose weight.

Restricting all of your favourite foods only leads to a diet cycle of overindulgence and guilt later on.

So, instead of focusing on eliminating foods from your diet, try incorporating them into your diet.


Instead of:

"I'm going to cut out pasta."

Why not try:

"I'm going to add vegetables and protein to my pasta."

Don't get me wrong, you still need to be in an energy deficit to lose weight, but there are other, more balanced and enjoyable methods to achieve this than eliminating food groups.

Adding fibre and protein, for example, will help you feel fuller for longer, reduce the likelihood of cravings, and increase your energy levels while still allowing you to enjoy your meal.

06/07/2022

Fats seem to get a 𝚋𝚊𝚍 𝚛𝚎𝚙...but not all fats are created equal!

Some fats are healthier than others and contribute to good health. Understanding the difference can help you decide which fats to include and limit.
........

Fats to 𝚒𝚗𝚌𝚕𝚞𝚍𝚎:
Monounsaturated fatty acids are found in foods like nuts and avocados. According to research, monounsaturated fats can reduce blood cholesterol levels and the risk of cardiovascular disease.

Similarly, polyunsaturated fats have shown to reduce the risk of cardiovascular disease by lowering blood cholesterol levels. Omega-3 fatty acids found in foods like oily fish, flaxseeds, and walnuts have shown to help reduce the risk of coronary artery disease and blood pressure levels.

Fats to 𝚕𝚒𝚖𝚒𝚝
Research has traditionally linked a higher intake of saturated fat to an increased risk of cardiovascular disease. However, recently this has been called into question. Researchers now believe that saturated fat may not be as harmful as once believed, BUT it's still not the best choice of fat and should be limited.

Trans fats are found in foods containing partially hydrogenated oils, such as fried foods, and are regarded as the unhealthiest fats for the heart.........

Although some fats may be considered unhealthy, individual nutrients like fat cannot be solely blamed for disease progression—instead, aim to look at the diet as a whole.

05/07/2022

𝙹𝚞𝚒𝚌𝚎 𝙳𝚎𝚝𝚘𝚡 𝙲𝚕𝚎𝚊𝚗𝚜𝚎- Beneficial or not?

Fruit and vegetable that are fresh-pressed into juices and smoothies are unquestionably healthy to consume. These beverages are often nutrient-dense, especially if they are loaded with vegetables. They can be a great addition to your diet when consumed in moderation. However, juice of any kind should not replace whole fruit or vegetables and should be limited to around 150ml (a small glass) per day.

NOW when a detox diet encourages only juice and smoothies, this is when I start to get worried.

Typically, liquid detoxes eliminate most dietary protein and fat. In addition to making you feel hungry throughout your detox, a lack of protein and fat can cause many other adverse side effects such as hypoglycaemia, dizziness, reduced productivity, brain fog and fatigue.

In theory, detoxes appear to be effective, especially for weight loss. But while you may lose weight during the diet, you'll find that you will regain it once you resume your regular eating patterns again.

The body is very clever and does the detoxifying on our behalf (thanks liver!). So, in reality, detox diets are unnecessary and are not the best way to improve your health.

The best way to support your health is to consume a variety of foods from each food group, drink plenty of water throughout the day, incorporate fibre into your diet, as well as schedule time for physical activity and relaxation.

04/07/2022

𝙲𝚘𝚗𝚜𝚝𝚒𝚙𝚊𝚝𝚒𝚘𝚗 𝚛𝚎𝚕𝚒𝚎𝚏…

If you pass fewer than three bowel movements per week or if your bowel movements are tough to pass, you may be suffering from constipation. This may result in increased straining and additional time spent on the toilet and can be very uncomfortable and painful for many people.

BUT Simple, daily practices can make a significant difference. Here are my top lifestyle and nutrition tips to help alleviate constipation:

🚶🏻‍♀️Make movement and physical activity a daily priority. This does not mean you have to join a gym. Some gentle movement like walking is good enough.

🍎Increase your daily fibre intake. Aim for at least 30 g of fibre daily. Fresh fruits, vegetables, legumes, and pulses comprise the majority of high-fibre diets. BUT, ensure that you increase your fibre intake gradually to avoid digestive discomfort.

💧Avoid dehydration by consuming plenty of water.

🚽Adjust your sitting position while using the bathroom. Try placing your feet on a low stool when using the toilet so that your knees are higher than your hips.

These simple tips should promote regularity in your bowel movements but seek help from a registered nutritionists or dietitian for more help.

What are some of your daily practices?

29/06/2022

𝙵𝚘𝚘𝚍 𝚂𝚠𝚊𝚙 ideas for those on the 𝚕𝚘𝚠 FODMAP diet.

As both 𝚘𝚗𝚒𝚘𝚗𝚜 and 𝚐𝚊𝚛𝚕𝚒𝚌 contain fructans (oligosaccharides), individuals following the low FODMAP diet should avoid them during the initial phase of the diet.

BUT

If you have followed or are currently following the low FODMAP diet, you will know that onions and garlic seem to be in everything! And for many people, they form the foundation of many flavorful recipes.

But don’t worry!

Fortunately, substitutions exists so you can still enjoy the flavour of onions and garlic without experiencing digestive discomfort.

These include:

garlic-infused oil, chives, green part of spring onions and asafoetida.

Remember, the low FODMAP diet's first phase (restriction) should only be followed temporarily and a reintroduction and personalisation phase should follow.

This is key as during the reintroduction phase, you may discover that you can tolerate certain amounts of onions and garlic in your diet 🙌

The low FODMAP diet should ideally be guided by a Dietitian or Registered Nutritionist specialising in this area.

To locate a Dietitian or Registered Nutritionist in your area, visit BDA (British Dietetic Association) or AfN (Association for Nutrition) website.

However.

I am aware that not everyone will have access to a qualified health professional. If this is you, the NHS and Monasch university websites provide some extremely helpful materials that may help you with the low FODMAP diet and give you more ideas on food swaps.

24/06/2022

𝙳𝚒𝚎𝚝𝚒𝚝𝚒𝚊𝚗𝚜 𝚆𝚎𝚎𝚔

As Dietitians Week draws to a close, I wanted to acknowledge their hard work and highlight the specific skills necessary to become a dietitian.

It is not as straightforward as drafting a meal plan. In addition to the topics indicated in the infographic, we also study genetics, communication, and pharmacology and gain extensive hands-on experience throughout the process.

Dietitian’s are the only nutrition experts governed by law and regulated by an ethical code to ensure the highest standards 👏👩🏻‍🎓