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Nutritionist London

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Nutritionist London

Qualified Nutritional Therapist in London offering consultations online to those wanting support with health conditions and weight loss

03/07/2022

Are you ready to kick off the week with some good intentions?

If so, have a look at some of the ideas to get you started.

Two have been left blank though for you to add your own goals.

Let me know in the comments what you hope to next achieve this week 👇

01/07/2022

You probably already know that I love Oats!
They are really versatile and work with lots of different flavours (and in lots of different recipes too!)

In winter a nice hot hearty bowl of porridge is a great way to start the day but often in summer you just don't fancy that hot breakfast.
So what about getting ahead of the day with some overnight oats.

As well as being a starchy carbohydrate they naturally contain a good amount of protein, are low in sugar and high in dietary fibre! Oats have a type of dietary fibre called beta-glucans. Beta-glucans are known for possessing blood cholesterol-lowering properties so are a fab food to include for heart health ❤️

Get some variety into your week and try some of these different flavour combinations.

Let me know in the comments which is your favourite flavour combination, or which you are looking forward to trying most? 👇

29/06/2022

𝗗𝗜𝗗 𝗬𝗢𝗨 𝗞𝗡𝗢𝗪...💡
The Liver is responsible for filtering 1.4 litres of blood 𝗲𝘃𝗲𝗿𝘆 𝗺𝗶𝗻𝘂𝘁𝗲 to remove toxins (microbes, chemicals, drugs, harmful substances) from the body. Optimal liver function is essential to keep the body balanced and healthy.
𝑾𝒂𝒚𝒔 𝒕𝒐 𝒃𝒐𝒐𝒔𝒕 𝒍𝒊𝒗𝒆𝒓 𝒇𝒖𝒏𝒄𝒕𝒊𝒐𝒏
-
1️⃣ 𝗘𝗮𝘁 𝗮 𝘄𝗵𝗼𝗹𝗲 𝗳𝗼𝗼𝗱 𝗱𝗶𝗲𝘁 that is abundant in fresh vegetables, fruit, plant-based proteins (nuts, seeds, beans, lentils) and healthy fats (avocado, chia seeds, extra virgin olive oil
2️⃣ 𝗖𝘂𝘁 𝗼𝘂𝘁 𝘀𝘂𝗴𝗮𝗿𝘀, 𝗿𝗲𝗳𝗶𝗻𝗲𝗱 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 (pasta, bread, pastries, cakes, pies, pizza), fried foods, processed foods, pasteurised dairy and saturated fats to reduce the toxic load on your liver.
3️⃣ 𝗘𝗹𝗶𝗺𝗶𝗻𝗮𝘁𝗲 𝗮𝗹𝗰𝗼𝗵𝗼𝗹 𝗮𝗻𝗱 𝗰𝗮𝗳𝗳𝗲𝗶𝗻𝗲 (coffee and energy drinks). Try a caffeine-free alternative like chicory root coffee or a turmeric latte.
4️⃣ 𝗔𝘃𝗼𝗶𝗱 𝗱𝗿𝗶𝗻𝗸𝗶𝗻𝗴 𝘄𝗮𝘁𝗲𝗿 𝗼𝘂𝘁 𝗼𝗳 𝗽𝗹𝗮𝘀𝘁𝗶𝗰 𝗯𝗼𝘁𝘁𝗹𝗲𝘀 𝗮𝗻𝗱 𝘂𝘀𝗶𝗻𝗴 𝗰𝗹𝗶𝗻𝗴𝘄𝗿𝗮𝗽
on food as plastics contain toxic chemicals like phthalates and BPA. Instead, use glass storage containers and beeswax wraps for food and glass or stainless-steel water bottles.
5️⃣𝗨𝗽 𝘆𝗼𝘂𝗿 𝗮𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁𝘀 𝘄𝗵𝗶𝗰𝗵 𝗮𝗿𝗲 𝘃𝗶𝘁𝗮𝗹 𝘁𝗼 𝗻𝗲𝘂𝘁𝗿𝗮𝗹𝗶𝘀𝗲 𝘁𝗵𝗲 𝗳𝗿𝗲𝗲-𝗿𝗮𝗱𝗶𝗰𝗮𝗹𝘀 caused by toxins. Fruits and vegetables provide an abundance of antioxidants, vitamins and minerals.
6️⃣ 𝗖𝗼𝗻𝘀𝘂𝗺𝗲 𝘀𝘂𝗹𝗽𝗵𝘂𝗿-𝗿𝗶𝗰𝗵 𝗳𝗼𝗼𝗱𝘀 including cruciferous vegetables (broccoli, cabbage, cauliflower, kale), onions and garlic as they aid detoxification pathways in the body and support the liver so it can function efficiently.

This is a great post and summary of ways to boost your liver function from the College on Naturopathic Medicine (CNM). Where I trained to become a qualified Nutritional Therapist.

If you would like to know more about how nutrition and lifestyle can help support your liver or any other health concerns you have get in touch for a free 20 minute call.

27/06/2022

What's your preferred type of exercise?

Exercise has so many benefits and it is really important for blood sugar balance.

The best type of exercise for type 2 diabetes and managing your blood sugars is simply the one you enjoy.
With that said, if I had to choose, strength training is probably the most important for blood sugars 🏋️‍♀️

Different exercises have different and unique benefits so let’s take a look 👀

🏃‍♀️Cardio like walking, jogging, biking is great for lowering blood sugars and reducing stress

🤸‍♀️HIIT can really boost fat loss but too much can sometimes stress out the body.

🏋️‍♀️ Strength training is really incredible for insulin sensitivity.

There are benefits to all types of movement but strength training is really important to add to your movement plan.

My clients always learn how to add activities and exercise that they can enjoy doing alongside their dietary recommendations.

That can be you too.

If you are ready to make the changes to help yourself and lower your blood sugar levels and take back control of your type 2 or pre-diabetes then get in touch now!

26/06/2022

🌞Do you get your morning sunshine?

While you are awake, the light from the sun, indoor lights, and electronics goes into your eye, hits your retina, and is transported to an area of the brain where serotonin is made into melatonin based on the light/dark signal.

Melatonin is what is needed to rest, relax and sleep.

🌞So if light is hitting this area, melatonin production
is suppressed and cortisol production is ramped up.
🌔However, If light is not hitting this area (so when it's dark), melatonin is formed and cortisol is suppressed.⁣
⁣
😴This is crucial because melatonin, your rest and relax hormone, makes you feel tired and enhances your sleep quality.
Cortisol, on the other hand, is your get-up-and-go hormone. It is responsible for signalling your body to make energy and motivating you to be active.

This makes sense as you want the hormone responsible for sleep highest near bedtime and lowest in the morning and vice versa. ⁣
⁣
To use the power of light, expose yourself to 15 minutes of sunlight each morning, and as the day turns to night, avoid screens and bright lights. Also, pick a bedtime and try to stick to it. For me, it’s 10:30 pm, and then I’m up by 6:30 am. ⁣
⁣
Just following this simple principle alone can lead to dramatic changes for so many people when it comes to their sleep quality and overall health.

22/06/2022

Is worsening eyesight as we age inevitable?

👀Diminishing eyesight might seem like something that just happens to us as you get older, but with the right diet you can hold on to your vision for longer than you might think.
⁠
🥕Take carrots and leafy green vegetables.
They’re considered some of the best foods for your eyes because they provide antioxidants and eye vitamins - vitamins C, E, A and zinc, along with carotenoids like lutein and zeaxanthin. These protect the eye’s macula, lens and cornea while also lowering free radical damage and inflammation, which destroy tissue in the eyes.⁠
⁠

18/12/2021

Are you a planner or a take each day as it comes type of person?

I'm definitely a planner. Each weekend I plan my meals for the week ahead and I find it has the following benefits:

- Less food waste as I only buy what I need
- Less time worrying about what I'm going to eat each day
- Meals to suit the day. If I know I haven't got much time then I plan a quick meal
- Better leftovers for lunches the next day
- Chances to batch cook to have a couple of meals that week or put some in the freezer
- Less chance of me going for a takeaway as I know I've got the right food in the house

Short of time?

I also do my shopping online at the same time so I add all the ingredients to my basket as I go and then it gets delivered so heading to the shops is one less thing to think about.
Shopping online also means I only buy what I need and I can't be tempted by all the chocolates and other foods on offer that I can't always resist when I'm in the shop.

Will you be planning for next week?

15/12/2021

'Health is not about the weight you lose, but the life you gain'.

I love this quote.

It wasn't until I took action and changed my own diet and lifestyle that I realised how bad I had been feeling for so long and how good being healthy felt, with more energy to enjoy life. The weight loss was a consequence of a healthier life.

13/12/2021

How well do you sleep?

Do you struggle with falling asleep? Do you wake up at around 3 or 4am every night? Do you get at least 7 hours sleep but don’t wake up refreshed?

Sleep is so critical to our overall health. It’s not just about waking up refreshed but while we are asleep our body repairs and regenerates, the brain clears out waste products and poor sleep has also been linked to weight gain.

Here are my top tips for improving your sleep:

1. Get to bed before 10.30pm and stick to the same bedtime every day
2. Keep your bedroom dark aiming for pitch black.
3. Relax and wind down before bed by reading or listening to music
4. Switch of your gadgets and phones an hour before bedtime and don’t take any of them into your bedroom at night with you
5. Avoid any caffeine after midday as some of it will still be in your system when you go to bed
6. Cut down on alcohol. It can often help you fall asleep but will lead to disrupted and poor-quality sleep
7. Get outside during the day. Daylight and exercise and a regular routine can help regulate your circadian rhythm
8. Make sure you drink enough water as dehydration can interrupt sleep

Sometimes supplements such as magnesium can help with sleep but always talk to a practitioner first.

If you’d like more information or a personalised plan to help you get more sleep then drop me a message.

10/12/2021

Who doesn't enjoy a good smoothie. ⁠
⁠
If you find it too sweet then leave out the dates, and you can always try and add more vegetables as the taste will be disguised by the berries.⁠
If you add water to get a thinner consistency then you can also have it more as a smoothie drink which is great for on the go.⁠
⁠
What are your favourite smoothie flavours?⁠

08/12/2021

Do you suffer with chronic pain?

So many people now suffer with chronic pain which interferes with their daily lives. If you suffer or know someone that does then these are some simple tips to help start managing this pain with the help of good nutrition.

Include plenty of ‘good fats in your diet. Try incorporating oily fish, avocado, extra virgin olive oil and nuts and seeds into your diet

Avoid sugar. Sugar is highly inflammatory as well as causing excess weight gain which adds additional pressures.

Avoid processed meats. Aim for a more plant-based diet with less meat in it and avoid processed meats (e.g. sausages) which break down more easily into inflammatory properties.

Increase antioxidants and phytonutrients which reduce inflammation by eating more fruits and vegetables of varying colours. Eat the rainbow.

Include turmeric, garlic and ginger in your meals which are natural anti-inflammatories.

There are also a number of supplements that are worth considering but you should always speak to a practitioner first before supplementing.

If you would like advice on how diet and supplements can help you with managing your pain then please get in touch and drop me a message or call to book a consultation.

06/12/2021

Have you heard of type 3 diabetes?

So what is the link between Alzheimer’s and diabetes?

Research shows that insulin resistance is a major factor in starting the brain-damage cascade which can lead to an Alzheimer’s diagnosis later on.

So what can you do to help yourself?

🧁 Cutting out sugar and refined carbohydrates from your diet and adding fats can help towards preventing the onset of pre-dementia and early-stage dementia. Sugar is also a major causer of pre-diabetes and diabetes which can also lead to memory loss.

💤 Get 8 hours of quality sleep a night. A lack of sleep can cause impaired brain function and research has shown it is a risk factor for cognitive decline and Alzheimer’s.

🧘‍♀️ Relaxation and stress reduction, whatever that looks like for you. It could be yoga, meditation, deep breathing or whatever keeps you calm. Stress takes a huge toll on your body and brain and can shrink the hippocampus which is the memory centre of the brain.

🏃‍♀️ Regular exercise is known to help prevent and even slow the progression of cognitive decline. For people who are already active this can include introducing high intensity interval training (HIIT) or incorporating weights into their exercise. For others this might just mean getting moving each day, even a 30-minute walk can help.

If you want to know more about how you can support your own cognitive function and give your body and brain the best chance for the future then get in touch.

Address

Westminster
London
W9

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm
Saturday	9am - 9pm
Sunday	9am - 9pm

Website

https://nutritionist.london/

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