Nutri For Health

12/11/2024

🍃Nutri for Health | Food is your medicine

I'm here to support and guide you on understanding the importance of balanced diets and how nutrition plays a vital role in your overall health and wellbeing 🧘‍♀️

Together, we can create a personalised program that suits your health goals! 🗓️

If you’re curious to learn more about food and nutrition, link in bio - I’d love to chat!

Audrey

16/11/2022

16/11/2022

21/01/2021

Sugar is the root cause of our obesity epidemic and of most of the chronic diseases

If you are addicted to sugar, you body will need 21 days to change its habits !

So let's start together
1. First step is to CUT OUT ALL REFINED SUGAR (ready meals, pastries, pizza etc

2. Second step is KEEP YOUR BLOOD SUGAR BALANCED to avoid any cravings during the day. For that
✔️Do not SKIP MEALS
✔️Eat PROTEINS within each meal
✔️Increase your FIBER INTAKE with fibre ric plant food (non-starchy vegetables, legumes, nuts & seed and low GI fruits like berries)
✔️Eat plenty of COLOURFUL VEGETABLES

3. EXERCISE REGULARLY
4. Get GOOD SLEEP

If you are looking for a personalised nutritional support, send me an email audrey@nutriforhealth.com

Stay safe 🙏

⁣

14/08/2020

02/08/2020

With the onset of Summer, Isn’t it the best time of the year to feel better in your skin & body.

Here are some simple tips for your early season reset – 10 days detox challenge !

Before starting your detox, Remove toxins from your plate and your environment
✔️Clean YOUR PLATE reduce or remove from your diet foods that have detrimental effects on your wellbeing such as refined sugar, processed food, fried food and dairy products. Avoid also coffee and alcohol
✔️Eat ORGANIC: to reduce your exposure to certain pesticides that loads the body with more toxic toxins
✔️Eliminate ENVIRONMENTAL TOXINS

Now you are ready to start your detox program ! Run it for 10 days, but if you want to loose more weight you can extend it for a longer period.

✔️Practice INTERMITTENT FASTING (12/12) – Keep daily eating windows of 12 hours. During the fasting period you are not allowed to eat but you can drink water or herbal tea.
✔️NOURISH YOUR BODY with
☀️🌱High quality PROTEINS
☀️🌱PLANT BASED FOOD (Green leafy vegetables & Non starchy vegetables)
☀️🌱FIBRES (Oat, ground flax seed, lentils, beans, pears, apples) to ensure regular bowel movement , which is essential for the elimination of toxic chemicals and metals.

✔️STAY HYDRATED - drink water - 1,5 to 2L of water through the day to stay hydrated and promote toxin elimination

✔️EXERCICE - staying active and exercise 2 to 3 times per week will support the detoxification process as SWEATING will help remove toxins. you can try also Infrared Sauna or steam rooms 2 to 3 times per week to sweat out toxins through the skins pores

✔️SLEEP WELL – ideally a good quality sleep is 7-8 hours per night

Very quickly you will start to feel more energetic, less sluggishness with a better focus. It gives a kick to your metabolism and supports weight loss especially excessive fat.

If you have any medical conditions, please ask your GP or Nutritional therapist before taking on any diet or detoxification program.

Click on the link in my bio to read my full article !

Stay safe and for more information, send me an email !⁣

02/08/2020

With the onset of Summer, Isn’t it the best time of the year to feel better in your skin & body.

Here are some simple tips for your early season reset – 10 days detox challenge for summer time !

Before starting your detox, Remove toxins from your plate and your environment
✔️Clean YOUR PLATE reduce or remove from your diet foods that have detrimental effects on your wellbeing such as refined sugar, processed food, fried food and dairy products. Avoid also coffee and alcohol during your diet
✔️Eat ORGANIC: to reduce your exposure to certain pesticides that loads the body with more toxic toxins
✔️Eliminate ENVIRONMENTAL TOXINS

Now you are ready to start your detox program ! Run it for 10 days, but if you want to loose more weight you can extend it for a longer period.

✔️Practice INTERMITTENT FASTING (12/12) – Keep daily eating windows of 12 hours. During the fasting period you are not allowed to eat but you can drink water or herbal tea.
✔️NOURISH YOUR BODY with
☀️🌱High quality PROTEINS
☀️🌱PLANT BASED FOOD (Green leafy vegetables & Non starchy vegetables)
☀️🌱FIBRES (Oat, ground flax seed, lentils, beans, pears, apples) to ensure regular bowel movement , which is essential for the elimination of toxic chemicals and metals.

✔️STAY HYDRATED - drink water - 1,5 to 2L of water through the day to stay hydrated and promote toxin elimination

✔️EXERCICE - staying active and exercise 2 to 3 times per week will support the detoxification process as SWEATING will help remove toxins. you can try also Infrared Sauna or steam rooms 2 to 3 times per week to sweat out toxins through the skins pores

✔️SLEEP WELL – ideally a good quality sleep is 7-8 hours per night

Very quickly you will start to feel more energetic, less sluggishness with a better focus. It gives a kick to your metabolism and supports weight loss especially excessive fat.

If you have any medical conditions, please ask your general practitioner or Nutritional therapist before taking on any diet or detoxification program.

Click on the link in my bio to read my full article on Kensington mums website !

Stay safe and for more information, send me an email !⁣

26/06/2020

To follow up with my previous post about summer detox and weight loss, here is a more detailed focus on one of the most popular diet - The Intermittent Fasting.

What is it?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

What are the several intermittent fasting methods?

✔️Fasting for 12 hours usually overnight (you stop eating at 8 pm until 8 am)
✔️Fasting for 14 hours - you have an 10 hours window where you can eat usually from 8am to 6pm
✔️Fasting for 16 hours - you have an 8 hours window where you can eat - Either you sleep the breakfast and you eat from 12 to 8pm or you can skip your diner and eat from 8am to 4pm
✔️the 5:2 or Fast diet - five days of the week are normal eating day, while the other 2 (non consecutive) restrict calorie to 600 per day.

Why you should do it?
🌱to LOOSE WEIGHT and more specifically reduce abdominal fat - during the fasting period our insulin level go down which facilitates fat burning
🌱to give more time to your body to DETOXIFY & REPAIR (as our body is not focusing on digestion)
🌱to improve INSULIN SENSITIVITY and lower risk of Type 2 Diabetes
🌱to reduce INFLAMMATION
🌱to reduce OXIDATIVE STRESS

Who should avoid?
🔸People with diabetes or who are on medications for diabetes
🔸People with a history of eating disorders like anorexia and bulimia
🔸Pregnant or breastfeeding women

Are you interested?
Email me if you want some tips to start your intermittent fasting diet

Stay safe 🙏
⁣

22/06/2020

My first article ! Thanks to

With the onset of Summer, Isn’t it the best time of the year to feel better in your skin & body. We are surrounded by every kind of toxin– air pollution, plastics, chemicals in our home care products but also in our health and beauty products. Allowing toxins to accumulate in our bodies can resu...

19/06/2020

Did you know that half of Brits say they have put on weight (+1,8 kg on average) during the Covid-19 lockdown ?
They also declared being more anxious or depressed.

Combined with increased sedentary time (63%) and decreased physical activity (53%), the quarantine diet has been load with

✅ more CARBS (Bread, Pasta, Pizza)
✅ more SUGAR (Sweets, cake and chocolate)
✅ more SNACKS
✅ more ALCOHOL (29% of brits say they have drunk more alcohol during the lockdown)
✅ less FRESH FOOD consumption (especially Fruits & Fish)

With the ease of the lockdown and the onset of Summer, here are some tips to loose those extra kilos and reduce your stress level !

FIRST STEP - START EXERCISE & REDUCE STRESS
✔️ Practice YOGA 🧘‍♀️ or PILATES: Try online exercises - 30 minutes per day
✔️WALK 🚶‍♀️ 30 minutes per day keep anxiety away - it releases feel-good endorphins
✔️SLEEP 7-8h/night: Meditation & breathing techniques can improve sleep quality.

SECOND STEP - ELIMINATE SUGAR
✔️REMOVE Sweets 🍫 Cakes 🧁 & pastries
✔️REPLACE White bread 🍞, white pasta, white rice with Brown bread, brown pasta and brown rice
✔️AVOID Alcohol 🍷

THIRD STEP - INTRODUCE FOOD THAT WILL NOURISH YOUR BODY
✔️EAT PLENTY OF COLOURFUL VEGETABLES 🍅 🌶 🥦 & FRUITS 🍈 🍎 🍓
✔️EAT PROTEINS (Fish, Meat, Chicken or plant based proteins within each meal)
✔️EAT LEGUMES (lentils, quinoa, beans)
✔️EAT WHOLEGRAIN

Also to optimise your weight loss, you can also practice INTERMITTENT FASTING (8/16) – Keep daily eating windows of 8 hours. For example if you have your breakfast at 8 am you will be able to eat until 4 pm and then fast from 4pm until the following morning at 8am. During the fasting period you are not allowed to eat but you can drink water or herbal tea if you want.

Stay safe and for more information, send me an email !⁣

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14/05/2020

Let’s talk about Vitamin D supplementation

First, before taking any Vitamin D supplement, you need to do blood test to check if your Vitamin D level is adequate (Ask your GP/practitioner)

If your Vitamin D serum level is
➡️ less than 30 nmol/L = you are deficient
➡️ Between 30-50 nmol/L = your level is Inadequate
➡️ Above 50 nmol/L = Adequate level
➡️ More than 125 nmol/L = Toxic level / potential adverse effects

So why are we deficient?
✔️In England, your exposure to sun ☀️ is insufficient especially during autumn/winter as we are less outside & spend lots of time inside.
✔️During summer, we use high SPF sun protection
✔️ Difficulty to get enough from food that contains naturally Vitamin D
✔️Darker skin - Greater amounts of the pigment melanin in the epidermal layer result in darker skin and reduce the skin’s ability to produce vitamin D from sunlight.

How to keep an optimal level of Vitamin D?
➡️ Try to spend 1h per day outside to produce Vitamin D from sunlight exposure
➡️ Eat foods that naturally contain or are fortified with Vitamin D
➡️ From October to March, it is recommended to supplement with 10 micrograms (400 IU) of vitamin D daily according to the SACN (Scientific Advisory Committee on Nutrition)

As Vitamin D is a fat soluble vitamin, it is better total take it with a meal.

Enjoy the sun, stay safe and for more information, send me an email !⁣

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13/05/2020

According to national surveys in the UK, 20% of the population have low Vitamin D level.

The Recommended Nutrient Intake (RNI) for people is 10-20µg/day (400-800IU/day).
Elderly & people with darker skin have higher needs.

The best source come from the SUN☀️, the sunlight strike the skin and trigger vitamin D production.
It is recommended to spend at least 1h per day outside to expose yourself to the sunlight.

The other source of Vitamin D is food

🍄 Mushrooms 🍄
Wild mushroom (1 cup diced) = 980 IU
As they grow up with sun exposure they synthesis Vit D2.
Be aware that Commercially grown mushrooms are often grown in the dark and contain very little Vitamin D2.

🐠 Oily fish 🐠
-Salmon filet (4 oz / 120g) = 511 IU
-Sardines (3 oz / 85g) = 150 IU
-Tuna (4 oz / 120g) = 93 IU
Amount of Vitamin D is higher in Wild fish compared to farmed fish.

🥛 🧀 Dairy 🥛 🧀
-Milk (1 cup / 230ml) = 120 IU
-Yogurt (1 cup) = 86 IU

🥚 Egg 🥚
1 Whole egg = 40 IU

Finally, Fortified food (milk, breakfast cereals, infant formula) provide most of the Vitamin D in your diet (especially in the USA)

If food is not enough, you can also take a Vitamin D supplement to help you to reach the daily recommended level.
But Be careful, don't supplement without your practitioner advise, you will first need to do a blood test to know your Vit D level.

More information to come in my next post for supplements !

Stay safe and for more information, send me an email !⁣

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