Re Welle - Health starts from within

26/08/2024

So, you have a skin condition and nothing seem to help? Perhaps you have leaky gut

LEAKY GUT: HOW GUT HEALTH IMPACTS THE SKIN     Is becoming apparent that gut health is intimately connected to skin health. Recent research shows a growing understanding of the connection between leaky gut and skin conditions, often referred to as the “gut-skin axis.” Studies have demonstrated...

16/08/2024

These Healthy Oat, Banana, and Dark Chocolate Cookies are a delicious and guilt-free treat that combines wholesome ingredients with satisfying flavours.
https://www.rewelle.com/oat-chocolate-cookies/

03/04/2024

Looking for a wholesome, healthy recipe? Check out my Red Beans and Tomato Stew below 👇

RED BEANS & TOMATO STEW     This is a warming, comforting stew, perfect for the winter months. The kidney beans provide protein and fibre, while the vegetables deliver a mix of vitamins and minerals to nourish the body. You can pair it with a slice of toasted bread or a fistful of grains, such…

20/02/2024

Medicinal mushrooms have been recently discussed for their potential to modulate the immune system, which is very important in the context of autoimmune conditions. Find out which medicinal mushrooms are more beneficial for autoimmune conditions 👇

https://www.rewelle.com/medicinal-mushrooms-autoimmune/

26/09/2023

We live in a society that expect us to do it all, endless working, cleaning, cooking, look after a family member or a pet, going out to socialise, exercise and more.

It seems that tiredness and fatigue are something that we need to deal with for a long time due to all commitments that we have to face.

But it doesn’t have to be this way.

For many people, is as simple as adequate sleep, scheduling relaxing time and consuming nourishing foods.

For others is more complicated, and the first step is to understand the root cause of fatigue.

In my online clinic, I often run these 3 tests to exclude anaemia, low vitamin D and thyroid dysfunction.

If they come back all clear, then I start my detective job to uncover the possible cause and create a diet and lifestyle plan to support the body's ability to heal.

22/08/2023

Do you often feel low on energy? Do you rely on coffee or a sweet treat to get through the day? Are you grumpy in the morning?

This may indicate blood sugar spikes, that is feeling great shortly after having coffee/sweet treat, but then hitting a low.

Balancing blood sugar is the key, and your breakfast options can be extremely helpful in setting yourself up for greatness.

Get 15 nutritionist approved recipes by downloading my FREE "Energy boosting breakfast" recipe book on www.rewelle.com

18/08/2023

Herbal teas (hot or cold) can be a great way to increase your fluid intake, particularly important during the hot season.

They also have the added benefits of the herbs that you choose: Melissa or Chamomile can promote relaxation, while peppermint can help with digestion.

if you suffer from tiredness or fatigue, paying attention to hydration can also improve your energy levels.

See 2 of my fav recipes for the summer at www.rewelle.com

07/08/2023

Energy production takes place mostly in the mitochondria, small organelles found in every cell of the body.

To ensure mitochondrias work well, there are many things that we can do, starting with a nutrient-rich diet. Another option that is appropriate for some people is intermittent fasting.

Intermittent fasting means that you avoid food for a certain period of time, either with a prolonger fast overnight or by alternating days of less calories.

The effect on mitochondria seem to
⬆️ their function,
⬆️ new mitochondria
⬆️ old/damaged mitochondria clearance

Who shuldn't try fasting? Pregnant women, individuals that suffer from eating disorders, type 1 diabetics. If you have a medical condition or taking medications, ask your doctor if fasting can be suitable for you.

Note: Any type of fasting should be discussed with your healthcare practitioner and done with the supervision of a nutritionist to be done safely and effectively.

05/04/2023

Are you one of the many women who suffer from PMS every month? Do you experience bloating, cramps, mood swings, and fatigue during your menstrual cycle? If so, you're not alone, and there's something you can do to manage your symptoms. And it doesn't have to be just via contraceptive options and medication.

Nutrition can play a significant role in helping to alleviate the discomfort of PMS. By incorporating the right foods and supplements into your diet, you can support your body during this time and reduce your symptoms.

Let me share my top 5 nutritional strategies in my upcoming webinar TONIGHT 5 APRIL AT 8PM. Secure your FREE spot on Eventbrite: https://www.eventbrite.es/e/manage-pms-with-nutrition-tickets-557683254627

04/04/2023

Check out my new quick and delicious recipe on www.rewelle.com/recipes

02/04/2023

Find out how hydration can influence PMS symptoms by joining me Wednesday 5 April at 8pm UK time on my latest webinar: NUTRITION FOR PMS
Cooy and paste the link:
https://www.eventbrite.co.uk/e/manage-pms-with-nutrition-tickets-557683254627?aff=ebdsoporgprofile

27/03/2023

Are you tired of feeling bloated, moody, and fatigued during your menstrual cycle? Join our upcoming webinar on nutrition strategies to manage PMS and take control of your menstrual symptoms.

In this webinar, we will discuss the latest research on the impact of nutrition on PMS and share practical tips and strategies to help you manage your symptoms.

Whether you experience mild or severe PMS, this webinar is for you. You will leave with a better understanding of how to support your body during your menstrual cycle and improve your overall health and wellbeing.

Don't miss out on this opportunity to learn from a nutrition expert and take the first step towards managing your PMS symptoms. Register now to secure your FREE spot on https://www.eventbrite.es/e/manage-pms-with-nutrition-tickets-557683254627

22/03/2023

During the luteal phase, which is the second half of the menstrual cycle, it is recommended to avoid certain foods that may exacerbate symptoms related to hormonal fluctuations.

These include:
1. Caffeine: Consuming too much caffeine can cause irritability, anxiety, and insomnia. It is best to limit your intake of coffee, tea, and chocolate during this phase.
2. High-sugar foods: Eating too many high-sugar foods can cause blood sugar imbalances and worsen symptoms of PMS. It is best to avoid foods such as candy, cookies, and pastries during this phase.
3. Alcohol: Alcohol can disrupt your sleep, cause mood swings, and exacerbate symptoms of PMS. It is best to avoid alcohol during the luteal phase.

Obviously these are the foods that we crave the most the days before bleeding. It is important to be conscious of their impact on our symptoms and try to limit them as much as we reasonably can (nobody's perfect).

17/03/2023

TOFU TIKKA SKEWERS

For this recipe I put an Indian spin and created a vegetarian version of the famous chicken tikka masala, but on a skewer.

The spices used are turmeric, ginger, cloves, garlic, paprika, chillies and garam masala, a powerful combination of antioxidants and anti-inflammatory properties.

Find the full recipe on my website www.rewelle.com/recipes

14/03/2023

Is PMS affecting your work performance?

During the second part of the cycle we have a big chance in hormones. Progesterone increases, making us more prone to sleepiness and mood fluctuations.

This is not all bad news, this is the perfect time to focus on thinking tasks. Many of us however, experience unwanted symptoms like headache, bloating, anxiety, cravings and nausea, which can negatively affect our work.

Eating the appropriate foods can support a healthier cycle, decreasing those symptoms.

Find out more by joining me on 5 April for the new 30-minute webinar "Manage PMS with nutrition"
copy and paste this link: https://www.eventbrite.es/e/manage-pms-with-nutrition-tickets-557683254627?aff=ebdssbonlinesearch&keep_tld=1

13/03/2023

The knowledge acquired during the last few years enabled me to help others improve their health by providing personalised nutrition and lifestyle advice.

However, there is also another way to get started: my webinar series.

These short LIVE webinars focus on specific topics such as fatigue, PMS, digestive health and more. The main aim is to provide useful information to understand what's going on in your body, and what you can do about it.

Sign up to my newsletter to be the first one to know about the bite-size webinar series and learn more about health and nutrition.

10/03/2023

Did you know that stress can have a big influence on gut health?

Research found out that the brain and the gut are constantly communicating, and when experiencing stress there is a negative change in gut microbes (the microbiome) and gut integrity (the lining of the gut).

IBS and IBD seem to improve with the implementation of stress relieving strategies like meditation, mindfulness and relaxation.

If you are curious to find out more about how your symptoms might be connected to stress, book a free Health Assessment with me (link in BIO).

06/03/2023

If you are stuck and without energy, you are not alone. During the last years I've helped many people regaining their confidence with the power of food

Take advantage of my FREE 30 minutes Health + gut assessment, a space dedicated to you, to talk about concerns and symptoms. I will also give you some simple nutrition/lifestyle strategies to implement straight away and get started in your wellness journey.

Book via the link in my bio or by copy and paste this link 👇🏼 https://my.healthpath.com/client/book-a-service/ccf66bd0-5b51-11ed-906d-d154439391b5

03/03/2023

If you have been suffering from digestive issues for a while you might have come across the low FODMAP diet.

The idea behind it is that high FODMAP foods are more challenging for the bowels, causing the relase of gases, hence bloating.

But who should follow a low FODMAP diet? People that have been diagnosed with IBS can really benefit from this diet and the following reintroduction of certain foods.

It is NOT recommended if you have been diagnosed with a different gut disorder/cancer, or if you already have a restrictive diet. When in doubt, or if you want to get started with the low FODMAP diet, consult your healthcare practitioner/nutritionist for guidance.

01/03/2023

When was the last time that you spent some time surrounded by green?

I find that during the winter season is always very challenging to spend time outdoors due to the cold weather. But this is also often the season where we are more vulnerable of low mood and stress, and forest bathing (also known as shinrin yoku) can really make a difference.

A study found that this practice can help to:
⬇️ chronic illnesses
⬇️ stress levels
⬇️ blood pressure
⬇️ all-cause mortality

Even is it's cold, put your heavy jacket on and enjoy a stroll at the local park, it's worth it!

28/02/2023

HARISSA CHICKEN RECIPE

Chicken is the absolute most common source of protein in UK (and around the world), and sometimes we might feel tired of the same old recipes.

I took inspiration from north Africa and added my beloved harissa paste. Check the full recipe on www.rewelle.com

26/02/2023

My top 3 supplements for gut health.

Bloating and gas are the top gut symptoms that I see in clinic. While food is always the first step towards better gut health, using supplement short-term can speed up recovery.

My top 3 supplements are:

*Digestive enzymes – they help to breakdown food
*Probiotics – feed the good bacteria in the gut
*Plant fibre (inulin, psyllium, FOS ect.) – promote healthy bowel movements

22/02/2023

What is bloating? It is described as swollen, uncomfortable abdomen.

Occasional bloating can happen every now and then for many reasons, and this is usually not a cause of concern.

But when bloating becomes regular, then it is important to investigate the cause.

The top 3 causes are usually constipation, IBS or SIBO. However there are many more possible causes, from eating too fast to having low stomach acid and more.

The first step is to start a food diary to recognise possible triggers. Download my Wellness Tracker for free from the Freebie section on my website www.rewelle.com

21/02/2023

Healthier pancake recipe to celebrate carnival (shrove Tuesday).
🥞
Ingredients:
-350gr almond flour
-2 eggs
-1 tsp bicarbonate of soda
-2 ripe bananas
-1/2 tsp vanilla
-250ml plant-based milk
🥞
Method:
1.Mash the bananas with a fork until a smooth consistency is achieved.
2.Add all other ingredients and mix well.
3. Heat a pan with a little coconut oil.
4.Add 2 scoops of the mixture to the hot pan, level with a spoon and flip over after couple of minutes.
5.Repeat the same for all the pancakes. Add coconut yogurt and fresh fruit.
🥞

20/02/2023

Can a food addiction be causing weight gain? Overeating is not just a matter of willpower!

Similarly to drugs and alcohol, many processed foods has been engineered to override the signal from the brain that tell us to stop, so we keep eating. Some people might be more genetically predisposed to it, and once the addiction starts, is very difficult to stop and move away from these foods. On top of this, processed foods are also low on nutrients, particularly the B vitamins and vitamin C, making people more prone to health issues.

Is there a way out? Absolutely! This is where personalised nutrition with support comes in.

13/02/2023

QUICK SPINACH AND LEMON PASTA

In nutrition blogs you often find that pasta should be avoided because of the high amount of simple carbohydrates that it contains.

But there are two things to take into consideration: the first is that we need some simple carbohydrates,particularly before physical exercise; the second is that not all pasta is created equal.

See the full recipe on www.rewelle.com/recipes or click on my BIO.

06/02/2023

SWEET POTATO, CHICKPEA AND SPINACH CURRY

See the full recipe on www.rewelle.com/recipes or click on my BIO.

05/02/2023

Health starts from within, and every bite of food is contributing to our wellbeing.

With so much contrasting information online, can be confusing to understand where to get started.

During this 30-minute webinar, we will talk about the basics of carbohydrates, fats and protein, and how to build a healthy plate that is full of nutrients, and can be customised for different dietary restrictions.

This is a blueprint to conquer healthy eating for life. You will be able to start your health journey by taking small, meaningful steps.

https://www.eventbrite.com/e/526706121187

04/02/2023

See the full recipe on www.rewelle.com/recipes or click on my BIO.

02/02/2023

Healthy eating is important to support the body's ability to heal and recover, but how to you do it?

Each person will have different requirements, according to gender, age, occupation, physical activity and medical conditions, however we can start the first steps with a macronutrient template that can be customised to individual preferences.

Are you curious to find out more? Join me on 8 Feb 8pm UK time for a free 30-minutes webinar. We will discuss the macronutrients (carbs, fats and proteins) and how to build a healthy plate.

This is the Eventbrite link https://www.eventbrite.com/e/526706121187
Alternatively book via the link in my BIO.