Healthwise Nutrition

26/02/2026

I was sent me this today and it really tickled me.
Every scroll at the moment is protein this, fibre that…
Truth is, balance wins. Real food wins. But food producers know exactly what sells!

20/01/2026

🌱 Eat Smart for Healthy Cholesterol

High cholesterol doesn’t need a complete diet overhaul — just a few smart swaps can make a real difference.

🥑 Choose healthy fats
Opt for olive oil, rapeseed oil, nuts, seeds and avocado.

🌾 Boost your fibre
Wholegrains, beans, lentils, fruit and veg help reduce how much cholesterol your body absorbs.

🥣 Oats
Oats are rich in soluble fibre, especially beta-glucan, which helps lower LDL (bad) cholesterol by forming a gel in the gut that traps cholesterol and carries it out of the body.
✅ Just 3g of beta-glucan a day (about a bowl of porridge) can help reduce cholesterol
✅ Great in overnight oats, porridge, smoothies, or baked into muffins
✅ Naturally low in saturated fat and packed with slow-release energy
💡 Tip: Choose whole rolled oats or steel-cut oats for maximum fibre — and skip the sugary instant sachets.

🐟 Add oily fish
Salmon, mackerel, sardines and pilchards provide heart‑friendly omega‑3s.

🍰 Cut back on saturated fat & refined carbs
Limit pastries, cakes, biscuits, fatty meats, full‑fat dairy, white bread, white rice and sugary drinks.

🍳 Good news: eggs are fine
For most people, dietary cholesterol (like eggs and shellfish) has little impact on blood cholesterol.

🍷 Reduce alcohol
Alcohol can raise triglycerides and add extra calories that contribute to weight gain — both can affect cholesterol. Aim for alcohol‑free days each week and keep portions small when you do drink.

💧 Small changes = big wins
Consistent, balanced choices support healthier cholesterol and better heart health.

22/12/2025

Meet the team:

09/12/2025

Meet the Team:

18/11/2025

🌱 Today I had the pleasure of joining Headway Durham to deliver an engaging session on healthy food and nutrition.

From lively discussions to thoughtful questions, the group’s energy and curiosity made it a truly interactive experience. It was especially heart-warming to reconnect with a couple of familiar faces among the clients — moments like these remind me why I love what I do.

A huge thank you to the Headway team and participants for the warm welcome and meaningful conversations. What a brilliant group to spend time with!

Learn more about their incredible work: Headway UK

15/10/2025

Clearing up a common misconception:

Eggs are indeed not dairy.....

• 🐔 Eggs come from chickens (birds), not mammals.

• 🥛 Dairy products like milk, cheese, and yogurt come from mammal milk.

• ✅ Eggs are a source of protein, not dairy — and they contain no lactose.

30/09/2025

I’ve had quite a few questions about magnesium supplements recently. While I don’t typically recommend supplements across the board, magnesium can offer some benefits — especially for peri-menopausal women. Here’s a brief summary to help clarify when and why it might be useful:

🧠 Morning Dose for Energy
• Type: Magnesium malate or magnesium citrate
• Why: These forms support ATP production (your cellular energy currency) and help reduce fatigue
• When: With breakfast or mid-morning snack
• Bonus: May also help with mood and focus

😴 Evening Dose for Sleep
• Type: Magnesium glycinate or magnesium taurate
• Why: These are calming forms that support GABA activity, helping you wind down
• When: 1–2 hours before bed
• Bonus: Can ease muscle tension and promote deeper sleep

25/09/2025

20/09/2025

The weather is already turning here in the UK, so it's important to support your gut health to improve immunity against colds and bugs!! 🤧 But do you know which foods can aid your gut health? https://jamieol.com/GutHealthFoods

15/09/2025

I love September ❤️ Bumper crop time!!

🍑 Plums from my parents tree
🍆(Giant) courgette from a local veg share box
🎃 A client gifted me ghost squash which made beautiful soup 🍲 😋
🍎 Apples from a friend's garden

What are you growing 🌱 🪴

02/09/2025

Back on the road today visiting clients after 2-weeks off.
its soooo nice to see my lovely clients, so far today; school training and home visits 👌