Food Route

My aim is to educate, motivate and coach you on your journey to better health and vitality through n

24/12/2024

Wishing you all a merry christmas and a happy and healthy new year!!

21/07/2024

The microbiome is a collection of all microbes, such as bacteria, fungi, viruses and their genes, that naturally live on our bodies and inside us. Although microbes are so small that they require a microscope to see them, they contribute in big ways to human health and wellness. They protect against pathogens, help our immune system develop, and enable us to digest food to produce energy. A person’s core microbiome is formed in the first years of life but can change over time in response to different factors including diet, medication and environmental exposures. Studies have found that if you have too much of a certain kind of bad bacteria in your gut microbiome you are more likely to have Irritable bowel disease (IBD) or Irritable bowel syndrome (IBS)
For more information on getting to know your microbiome give me a call.

23/02/2023

The digestive system is often called the "second brain" because if the vagus nerve, which connects the brain and the digestive system, is cut, the digestive system functions fine on its own.
Your gut also manufactures significantly more neurotransmitters, such as serotonin than the brain. In fact, 80-90% of your serotonin is made in the gut, and every class of brain neurotransmitter has been found in the gut. The many ways in which your gut and brain communicate is known as the Enteric Nervous System (ENS.).

20/02/2023

Have a great week!

16/02/2023

Tuck into artichokes
Each one contains 72mg of skeleton - supporting magnesium and 425 mg of potassium. Magnesium is a mineral in the human body, with 50-60% found in bones. It's necessary for the structural development of bone and ensuring the parathyroid glands, which produce hormones important for bone health, work normally.

15/02/2023

Reboot your bones.
During and post menopause, women lose essential bone mass or density. One in three menopausal women will suffer osteoporosis. But staying active can reverse bone decline.
Don't know where to start? Try gently press ups against a wall to strengthen wrists; lift food tins or squeeze a tennis ball while watching TV; strengthen hips by standing on one leg for one minute three times a day. If you fancy the gym, find a gym buddy and make it fun!

14/02/2023

Does your heart have feelings?
Feelings have so much to do with the heart, as they do with the brain. It's actually a two-way relationship. Our emotions change the signals the brain sends to the heart and the heart responds to the brain in complex ways. Give your heart some love with nutrition and lifestyle support where you can.
Have a great Valentine’s Day!

13/02/2023

Create habits that last.
I know from working with clients that eating well gets rewards fast. I can't say specifically how it will show up for you, but it might be that your energy levels increase, you sleep better, your skin starts to glow, or even lose a few pounds. Your friends will wonder what your new regime is! But healthy habits don't just happen overnight. They need time and persistence.
Studies have shown it takes time for a new habit to become the default choice.

Keep in mind the 3/6/36 rule:
3 weeks to break a habit
6 weeks to create a new habit
36 weeks for the new habit to become a default habit.

The good news is that since habits are just a series of repetitive actions you practically do on autopilot you can teach yourself - over time- to do something else instead. If you need support with your nutrition and lifestyle habits please get in touch. nutritionaltherapist

08/01/2023

Did you know?
Caffeine can inhibit your body’s absorption of vitamin C. If you are partial to coffee and a glass of orange juice with breakfast, try drinking the coffee a minimum for 15 minutes before the juice (and any other vitamin C – rich foods). This will allow your body to process the caffeine first, giving it the best chance of benefiting from the vitamin C.

05/01/2023

January is a time when a lot of us think about eating healthier hoping to enjoy a healthy 2023 but I know….there is a lot of information out there, often conflicting. This may lead to putting the idea on the ‘too hard’ pile.
We all have different lifestyles, health issues and food preferences so all of the above are ok depending on the person who is asking. The hardest thing is taking the first step.
Can you remember what you had to eat 2 days ago? I always suggest to people who want to improve their health to start a food journal, be truthful and write everything down to see where you could improve.
Would you like some support to point you in the right direction?
This January I am offering 'First step' Nutrition consultations (face to face or online).
This gives you an hour with a registered nutrition professional.
It enables you to: discuss your health worries, learn how food/supplements/further testing can help, make goals and find solutions.
You leave with recommendations and tips to get you started.

In January it will be for £75 (usually £95) a great gift to your self or to a loved one who would appreciate some support?

For more information on how to improve your health call Lianne at Food Route Nutrition on 0798 405 1800 or foodrouteinfo@gmail.com

04/01/2023

GIVE SPROUTS A CHANCE IN VEGANUARY
Brussels aren’t just for Christmas. They are small and mighty and are amazingly nutritious and with a little love taste great too. The season stretches through January and beyond so there is plenty of time to make the most of these tiny cabbages. Here are some health facts about the mighty sprout.
Raw sprouts knock citrus for six when it comes to vitamin C; 100g, uncooked, contains around 80mg compared to around 50mg in the same weight of oranges.
They are rich in folic acid, which helps us feel alert. A boiled 80gm serving contains 100ug folic acid – half of an adult’s daily requirement.
An 80gm portion exceeds an adult’s daily vitamin K requirement. For the best chance of absorbing this vitamin, which is important for blood clotting, cook or eat your sprouts with a little fat.
Roasted, crushed nuts such as pecans or walnuts will tease out the sweet, nutty notes of roasted sprouts and add the fat the body needs to absorb the vitamin K the sprouts contain.
Low- calorie and high in fibre, sprouts contain a small but appreciable amount of protein – more than 3g per 100g
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03/01/2023

IT IS FESTIVAL OF SLEEP DAY
Is lack of sleep sabotaging your health?
Sleep matters big time. Without enough sleep, you create an uphill battle in so many different ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have
Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight.
Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle and one particularly good reason why it is so important to take the time to unwind before hitting the sack.
The more starchy carbs you eat, the more glucose is in your blood and the higher the amount of insulin that your body needs to restore blood sugar balance. If your diet is high in starchy carbs like bread, rice, pasta and sugars, you make more insulin, which creates blood sugar fluctuations at night, and these cause sleep disturbances.

For more information on how to improve your sleep book in for a discovery call with Lianne at Food Route Nutrition on 0798 405 1800 or foodrouteinfo@gmail.com. #

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Leigh-on-Sea
SS91SJ

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http://www.foodroutenutrition.com/

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