Nutrition__first

20/09/2023

Always read food labels on your foods to avoid unnecessary and unhealthy additives, including refined sugars, artificial sweeteners, artificial colours and flavourings, flavour enhancers (e.g. MSG), processed vegetable and seed oils, nitrites, gums, carrageenan, yeast extract to name but a few…

Even better, prepare as much food yourself from scratch using natural ingredients.

24/07/2023

We are pleased to announce that in addition to our Zoom clinics, we are now also offering in-person consultations .

At Nutrition First we are dedicated to helping you take control of your own health. We see patients with a range of conditions including menopause symptoms, osteoporosis, PCOS, fibroids, endometriosis, fertility issues, menstrual issues, men’s health, weight loss and digestive health

To book an appointment of for further information please go to our website. See link in Biog.

21/05/2023

Come and join us on a therapeutic retreat exclusively for women over 40

Both myself and G Valentine are excited to be your Natural Chefs on this beautiful retreat, cooking healthy, nutritious meals for you to support your health and wellbeing

The retreat includes:

Daily group sessions with our amazing psychotherapist and founder of , Alex Townshend

Strategies that will free you from negative thoughts and move you forwards with optimism and positivity

A tailored twice-daily yoga programme designed by our experienced Hatha & Yin Yoga teacher Sandra Vultaggio

Forest bathing, Mindfulness, and Crystal Singing Bowl Meditation

Daily nutritious meals to support women’s health, perimenopause and menopause

Time to relax and let go…

We look forward to welcoming you to our beautiful chalet in the heart of Les Portes du Soleil in the French Alps

To book go to www.aliveinthealps.com or DM us

12/05/2023

Triple berry vegan cheesecake.

It’s important to eat healthily but also treat yourself. This vegan cheesecake does both! The base is made from nuts and dates while the topping is a cashew cream combined with berries - cranberry, blackberry and blueberry, finished with a blueberry coulis. Not only is it delicious but it’s packed with antioxidants and high in protein.

15/06/2022

Tarka Dhal, Roasted Cauliflower, Pickled Carrot, Garam
Masala and Coriander also made during our ‘Nuts, Seeds, Herbs & Spices Module

23/05/2022

Dukkah halibut with wilted spinach and lemon foam - made during our ‘Nuts, Seeds, Herbs & Spices’ module

Dukkah is a delicious mix of coriander, cumin and fennel seeds, with black peppercorns, dried mint and sea salt. Herbs not only make the dish but also provide many nutritional benefits thanks to their anti-inflammatory and antioxidant properties.

17/05/2022

Herbs and spices are not only a great way to enhance the flavour of all your dishes but also contain many beneficial nutrients, antioxidants and anti-inflammatories.

Turmeric contain curcumin which has potent anti-inflammatory and antioxidant properties.

Cumin contains flavonoids a group of antioxidants, which can help protect your cells against damage. Black cumin seeds may also support digestion and blood sugar balance.

Cinnamon has very powerful blood sugar lowering properties, while ginger is soothing on the digestive system and has anti-inflammatory properties.

There are many other herbs and spices you can include in your recipes - oregano, basil, parsley, coriander, cardamom, fenugreek, paprika - to name but a few. All with a plethora of health benefits and their own unique flavour.

Try experimenting with a few in your dishes.

I have recently started studying for The Natural Chef Diploma and we have been learning about the health and culinary benefits of herbs and spices.

26/04/2022

Chronic inflammation can lead to poor health and the development of several diseases, such as heart disease, cancer, diabetes, chronic kidney disease and autoimmune and neurodegenerative disorders. By reducing inflammation you can help improve your long-term health.

The most common triggers of chronic inflammation include chronic infections, physical inactivity, central obesity (fat around the middle), intestinal dysbiosis, poor diet, psychological stress, poor sleep, exposure to toxins and smoking.

Your ratio of omega 6:omega 3 is a measure of underlying inflammation. This ratio can be tested through a simple fingerprick blood test. At Nutrition First we offer personalised nutrition programmes to help you reduce inflammation, and improve your current and long-term health. For more information please get in touch. Link in Bio.

21/04/2022

Are you at risk of osteoporosis?

Osteoporosis is a common condition.

Risk factors include:
- Being a white or Asian woman (although osteoporosis is becoming more prevalent in men)
- Family history of osteoporosis
- Being of small build
- Early menopause
- Sedentary lifestyle
- Poor diet
- Anorexia
- Taking medications regularly for reflux or heartburn that reduce your stomach acid (e.g. omeprazole, lansoprazole)
- Taking steroid medications
- Hyperthyroidism (or taking too much thyroxine to treat hypothyroidism)
- Smoking
- High alcohol intake
- Certain health conditions

Talk to us at Nutrition First about how to help prevent osteoporosis or manage existing osteoporosis naturally through diet and lifestyle. Link in Bio.

04/04/2022

Try dark cherries with cashew cream for a delicious and healthy dessert. Cherries are full of antioxidants and anti-inflammatories, while cashew nuts provide healthy fats and are a great source of plant protein.

You can use frozen dark cherries (available from most supermarkets) simmered to thicken the juice, then cooled.

Cashew cream is a healthy alternative to dairy double cream. It is made by soaking cashews in water for at least 4 hours or overnight, rinsing then blending until smooth with water and a little maple syrup.

Serve in a decorative glass with a grating of dark chocolate.

01/04/2022

Salmon is a great source of omega 3 fatty acids, which are nature’s anti-inflammatories. They are also vital for hormone, skin and mental health.

13/03/2022

06/03/2022

I like to start off my day with a delicious, nutritious meal.
It’s important to ensure these foods are high in protein, essential fats and immune-boosting nutrients.

13/04/2021

See our latest blog on the microbiome - link in bio

20/03/2021

There is a two-way link between your gut and your brain. By looking after your digestive health you can not only deal with digestive disorders and symptoms, but also help improve your mental health

15/03/2021

Your gut is not just important for digesting your food. The health of your gut is closely linked to many aspects of health including immunity, mood and chronic disease prevention.

Looking after your gut =
The key to good health

Your gut is not just important for digesting your food. The health of your gut is closely linked to many aspects of health including immunity, mood and chronic disease prevention.

06/03/2021

Kale is an extremely nutrient dense vegetable full of vitamins, minerals, antioxidants as well as fibre. It’s also good for the liver. Try dehydrating it at 100 degrees and serving as kale crisps, sprinkled with nutritional yeast flakes.

22/02/2021

Vegetables don’t need to be boring.
Try finely slicing sweet potato, butternut squash, courgette, pepper, tomato, red onion and aubergine. Layer on a bed of homemade tomato sauce and drizzle with olive oil. Cover and bake at 180 degrees until your vegetables are soft and cooked through.