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Rachel Clarkson RD, London (2026)

29/01/2020

Packed lunch idea ! 😋
—
Packable salads are loaded with nourishing veggies and perfect for traveling or an office lunch. Chickpeas are a starchy carbohydrate, but they also contain protein. The avocados give a wonderful creamy contrast and contain healthy fats, and additional fibre to support our digestion. 💪🏽
—
PS: Pack dressing separately, and drizzle onto your nourishing salad just before serving. This recipe is for 4 people. Please serve for 1 person.
—
INGREDIENTS 📌
▫️ 1 cup rinsed and drained canned unsalted chickpeas
▫️1 cup cooked quinoa
▫️4 cups packed fresh baby spinach
▫️1 cup fresh blueberries
▫️1 cup chopped tomato
▫️2 tablespoons sunflower seed kernels
▫️3/4 cup thinly sliced ripe peeled avocado
▫️2 ounces goat cheese, crumbled (about 1/2 cup)
▫️2 tablespoons chopped fresh mint leaves
—
DRESSING 💫
▫️1/4 cup extra-virgin olive oil
▫️1/4 cup cider vinegar
▫️2 tablespoons fresh lemon juice
▫️1 tablespoon honey
▫️1/2 teaspoons poppy seeds
▫️1 teaspoon minced shallots
▫️1/4 teaspoon salt
▫️1/8 teaspoon freshly ground black pepper
—
STEP-BY-STEP 👣
📌 Step 1
▪️Combine 8 ingredients in a small jar. ▪️Cover with lid; shake well.
📌 Step 2
▪️Combine chickpeas, quinoa, and 2 tablespoons dressing.
📌Step 3
▪️Arrange 1 cup spinach in each of 4 quart-size containers. Top each serving with 1/4 cup blueberries, 1/4 cup tomato, 1 1/2 teaspoons sunflower seeds, one-fourth of avocado slices, 1/2 ounce goat cheese, 1 1/2 teaspoons mint, and 1/2 cup quinoa mixture. ▪️Cover and refrigerate until ready to serve. Drizzle each serving with about 2 1/2 tablespoons dressing.

29/01/2020

Whoever is among your New Year's decisions to be "healthier" should come here. 👋🏽

▪️Whatever your New Year’s Resolution, a healthy and balanced diet will provide many benefits to 2019 and beyond. With what we eat, we can improve our immune system, 💪🏽 and on the other hand, we may trigger diseases that can reduce our quality of life, such as cancer and obesity, cardiovascular diseases.😣

▪️ Don't blame yourself at Christmas and the beginning of the year, no matter how fed you are. You just enjoyed the moment.
😌

▪️Now I'm here to help you how to start investing in your health for 2020 with these little tips.😌 Remember that no matter where you live in the world, whatever culture you come from, the general rules are the same everywhere. 😉 You can use the five tips here and take some active steps towards 2020. 💫

Literature:

https://www.who.int/news-room/feature-stories/detail/5-tips-for-a-healthy-diet-this-new-year

27/01/2020

It's been a while!...

The magnitude of starting a new decade, the 20s... It’s a chance for us to reflect on what’s happened in the world of food & diet myths over the past 10 years and look ahead at what’s to come. Let's look at the most widely believed myths we've seen over the last 10 years...

1. Eating fat makes you fat.
2. Gluten-free foods are healthier.
3. You should “detox” regularly
4. Dairy products are fattening and unhealthy.
5. Eating often will boost your metabolism
6. You shouldn’t skip breakfast
7. Carbs are bad for you
8. Dietary supplements are necessary
9.Grain are fattening. You should avoid them when trying to lose weight.
10. To lose fat, do not eat before bed

I'm certain that this list will get longer when we think about the next decade, but remember, as before, these are myths dreamed up by people who unfortunately aren't experts in Nutrition. Please focus dietary advice that comes from Nutrition experts such as Registered Dietitians (RD) and Registered Nutritionists (RNutr).. you can trust us!
It's a pleasure for us to help you enter this future decade a healthy way without fad diets that can be damaging and frankly don't work!

16/10/2019

HOW MUCH SHOULD YOU EAT IN PREGNANCY? 🤔
🤰🏽During most of your pregnancy, you do not need to take in extra calories!! (over the recommended 2,000 a day for women).
🤰🏽In the third trimester, you may need an extra 200 extra calories a day if you are still active. Please note that 200 calories are a small amount of food, the equivalent to half a sandwich. The following 200 calorie pregnancy snacks are tasty as well as nutritious!
💁🏽‍♀️ Now I will give you a delicious 200-calorie recipe that will meet your needs in your last trimester.

CARROT BATONS AND HUMMUS

👉🏽 Vitamin A is important for the development of your baby’s eyesight and carrots contain beta-carotene, which your body converts to vitamin A. 👼🏼 This is an important nutrient for the immune system and healthy cell growth and good vision.
⭐️Green and yellow-orange vegetables are a good way to make sure you have enough vitamin A without overdoing it.

👉🏽 200 calories = approximately two heaped tablespoons of hummus plus batons from two carrots. This makes a large bowl of hummus but you can keep it in the fridge for up to three days.

INGREDIENTS
▪️2 medium carrots, peeled and chopped into batons 🥕(+ you can add the small size of cucumber as you wish)
▪️1 x 400 g tin of chickpeas
▪️1 small clove of garlic
▪️1 tablespoon tahini (sesame paste)
▪️1 lemon 🍋
▪️Extra virgin olive oil

RECIPE

1️⃣ Drain the chickpeas (keeping the liquid) and place in a food processor.
2️⃣ Peel and add the garlic, tahini, a good squeeze of lemon juice and 1 tablespoon of olive oil.
3️⃣ Season with a pinch of salt and blend.
4️⃣ Have a taste and add more lemon juice, salt or some of the liquid from the tin to loosen, then transfer to a serving bowl.
5️⃣ Serve with the carrots.

03/10/2019

1. GREEK YOGHURT

Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women!

Dairy products, especially yogurt, are a great choice for pregnant women. They help you meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B vitamins, magnesium and zinc.

2. BROCCOLI AND DARK, LEAFY GREENS

Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients pregnant women need.

These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.

Due to their high fiber content, these vegetables may also help prevent constipation, which is a very common problem among pregnant women.

3. EGGS

Eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. Eggs are a great source of choline. Choline is essential for many processes in your body, including brain development and health. Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function in the fetus. So whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake.

4. SWEET POTATOES

Sweet potatoes are an excellent source of beta-carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing fetus. Furthermore, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility

5. SALMON

Salmon is very rich in essential omega-3 fatty acids. Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.
These are found in high amounts in seafood, and help build the brain and eyes of your growing baby. Yet, pregnant w

02/10/2019

🤰🏽Pregnancy is a good period to think about what you’re eating. What you eat now will help your baby to grow healthily and give them the best start in life and help you to feel your best.

When it comes to foods to choose…

🤰🏽Eating healthily in pregnancy does not mean going on a special diet and there is no need to eat for two. Eating from the food groups below in three meals and 2-3 snacks per day will provide the nutrients your baby and you need.

📝 Now I will share with you the clinic tips that the BDA supports for pregnancy.

POTATOES, BREAD, RICE, PASTA, OTHER STARCHY CARBOHYDRATES (E.G. CEREALS, YAM, CHAPPATIS)

• Try to include at every meal (and make the main part of the meal) ❗️
• Choose wholegrain or higher fibre options with less added fat, salt and sugar 😏
• These give you and your growing baby energy and help to stop you feeling sick. 💁🏽‍♀️

FRUIT AND VEGETABLES
• Try to eat 5 a day – fresh, frozen, tinned, dried and juiced all count ❗️
•These are good for you and your baby as they are full of vitamins, minerals and fibre. ☺️

BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS (E.G. NUTS, QUORN, TOFU)

• Eat two portions of these a day and oily fish 1-2 times per week
• One portion = two eggs OR three tablespoons of pulses OR hand (palm) size of meat or fish 🍳
• These are good for your baby’s overall growth and are a good source of iron (which helps a baby’s brain development). 😉

DAIRY AND ALTERNATIVES
• Try to have three portions a day – one portion = one glass milk (200ml) OR 150g pot of yoghurt OR 30g cheese 🥛🧀
• Choose low-fat versions unless you are underweight
• These are a good source of calcium (if you eat soya alternatives check that calcium has been added) 💫
• Other non-dairy foods that have some calcium include: tahini, spinach, broccoli, tofu, beans, dahl, sardines, almonds, dried fruit
• Calcium helps build teeth and bones for your baby and looks after yours too. 🥛

OIL AND SPREADS
• Try to keep to small amounts
• Choose unsaturated oils and low-fat spreads 🔀
• Minimise eating food and drinks high in fats and sugars ❗️e.g. cakes, biscuits, sweets, crisps) to avoid putting on too much weight during pregnancy.

22/09/2019

A Green Goddess Sandwich recipe that you can prepare in just 20 minutes!! 😍
That contains full of fresh spring veggies and smashed chickpea salad. 🥗
This delicious fiber-rich recipe that helps you stay full for a long time!

INGREDIENTS 🥪

▪️1 batch Vegan Chickpea Salad (see below)
▪️ 4 slices whole-grain bread or bagels ( or sub wraps or gluten-free bread or wraps)
▪️1 tablespoon Maille Mustard
▪️2 large lettuce leaves ( red leaf, green leaf or romaine)
▪️1 cucumber, thinly sliced
▪️ 1 carrot, thinly sliced ( use a vegetable peeler)
▪️ 4 radishes, thinly sliced
▪️ 1 avocado sliced
▪️Big handful sprouts- alfalfa, sunflower or diakon

VEGAN CHICPEA SALAD 🥗

▪️1 can chickpeas, rinsed and drained
▪️ 1/4 cup chopped parsley
▪️1/4 cup chopped dill (or sub ⅛ cup fresh tarragon)
▪️ 2 tablespoons whole grain mustard
▪️1–2 tablespoons olive oil
▪️A pinch of salt and pepper

📌Make the chickpea salad ahead, and have on hand for meals during the week. It keeps for 4-5 days in the fridge! Great for meal prep.

Here are the steps you need to follow to make this delicious sandwich.😋

1️⃣ Make the chickpea salad, placing all ingredients in a medium bowl, mix and smash with a fork until well combined. Taste and adjust salt and pepper to your liking. 💁🏽‍♀️
2️⃣ Assemble the sandwiches. Spread a little whole grain mustard on the bread.🍞
3️⃣ Top with lettuce and a generous amount of the chickpea salad. 🥬
4️⃣ Layer sliced cucumber, carrots, radishes and avocado. 🥒🥕🥑
5️⃣ Top with a mound of sprouts and bread.
6️⃣ Cut in half and enjoy! 🥰

19/09/2019

🧬 Find out how to optimise your chance of getting pregnant with genetic insights!

🔗Adequate folate enhances sperm’s fertilizing capability, and thus promotes the development of higher quality embryos.

📝Research shows that an individual’s ability to process dietary folate efficiently depends on a gene called MTHFR - If you possess the TT or CT variant you are at risk of a folate deficiency if you don't meet requirements on a daily basis!

🔗 Folate is a B vitamin necessary for cell growth and development - essential for embryonic development. Folate is also needed to maintain healthy homocysteine levels to aid with pregnancy... high homocysteine in both males and females is associated with reduced fertility!

🔗 Ensure that folate intake is at 400 mcg per day (for pregnant women and those wanting to get pregnant) to reduce the risk of deficiency and neural tube defects in the developing fetus (for women)... Enriched and fortified products, such as ready-to-eat cereals and bread products, are also good sources of folic acid!

🧬 DNA insights

The MTHFR gene produces methylenetetrahydrofolate reductase (MTHFR), which is a vital enzyme for folate usage in the body. MTHFR converts folate obtained from the diet to an active form of the nutrient that can be used by the body at the cellular level, often to help metabolise and reduce levels of homocysteine.

11/09/2019

👉🏽 A healthy diet before pregnancy is the same as a healthy diet for life. Eat foods with lots of fibre, such as fruit, vegetables, oats, beans, peas, lentils. ❗️Don't over-eat. But there are some foods that are very important to be included in your diet in this process. 😍Especially in the last few years, there have been more than 25 publications dealing with dietary antioxidants and their possible health benefits. 🤓The following foods are considered some of the richest in antioxidant capacity and I highly recommended that you should be included in your “before baby” diet and beyond.👩🏽‍⚕️

🍎Fruits: blackberries, red currants, raspberries, strawberries, blueberries, oranges, pineapple, plums, and pomegranates
🥬Vegetables: spinach, chile peppers, black and green olives, mushrooms, asparagus, arugula, radicchio, beets, broccoli, artichokes, and red peppers
🧂Spices: clove, allspice, mint, sage, thyme, nutmeg, rosemary, saffron, tarragon, oregano, ginger, cinnamon, natural cocoa
🍸Beverages: pomegranate, grape, prune, and cranberry juices (Espresso, coffee, and green and black teas also contain antioxidants but should be consumed in moderation.)
🥜 Nuts, seeds, and grains: walnuts, pecans, sunflower seeds, chestnuts, peanuts, pistachios, buckwheat, millet, and barley.

10/09/2019

For women, the lead up to conception is just as important as being healthy during pregnancy. ❗️
👉🏽 Here are some which is usefull for during fertility 😉

• Taking the right dose of folic acid and iodine before and during pregnancy 💊
• Know which medicines you can take ( you can get a supplement which you have a deficiency on your body )
• Stop smoking 🚫
• Cutting out alcohol🍾
• Keep to a healthy weight💪🏽
• Try to do regular exercise (don’t overdo strenuous excersice) 🏃🏽‍♀️
• Take care of your diet 🍽
• Discussing the safety of any medication you are taking (including natural therapies) with your doctor 👩🏽‍⚕️
• Limiting your caffeine intake ☕️

09/09/2019

Myth 1. WOMEN DON’T NEED TO TAKE FOLIC ACID FOR PREGNANCY

👉🏽Folic acid supplementation very important for your baby's health. 👼🏼

👉🏽Folic acid - which is also known as vitamin B9 - is essential for the development of a healthy baby, as it can significantly reduce the risk of neural tube defects (NTD’s). ❗️There is strong evidence that NTDs can be prevented by boosting levels of folate before pregnancy.
✍🏽 According to the NHS, The Department of Health recommends that women should take a daily supplement that contains 400 micrograms of folic acid while they are trying to conceive (ideally up to three months beforehand) and should continue taking this dose for the first 12 weeks of pregnancy when the baby's spine is developing.

MYTH 2. WOMEN WHO BECOME PREGNANT SHOULD GIVE UP CAFFEINE

☕️ Just because you’re pregnant doesn’t mean you need to give up your morning coffee. You just have to be more careful! Studies indicate that potentially more than three cups can increase the risk of miscarriage.🤰🏽
☕️ Pregnant women should limit their intake to 200 mg of caffeine a day, the equivalent of one to one-and-a-half cups of coffee. Why not switch to decaf for the rest! 💁🏽‍♀️

MYTH 3. YOUR WEIGHT DOESN’T AFFECT YOUR FERTILITY

👉🏽Your weight — whether too high or too low — can affect your ability to get pregnant. Being overweight or underweight can also cause problems during your pregnancy. Reaching a healthy weight can help you get pregnant and improve your chances of a healthy pregnancy and baby. 💪🏽

MYTH 4. THERE'S NO NEED TO PLAN PREGNANCY

👉🏽Planning pregnancy is always best for the health of you and your baby (however we know this isn’t always achievable). Identifying nutrient deficiency and correcting before conceiving is always best. For example, suppose you have iron deficiency, which is a major health problem seen in most women. Even if it does not cause many complaints before pregnancy, fatigue, palpitations, problems with pregnancy increases. Iron deficiency can also lead to anaemia. As a result, growth retardation in the baby, palpitation in the mother, fatigue, postpartum anaemia may develop. This is just an example... always consul

08/09/2019

Today I made a quick and practical smoothie to fill my empty stores after exercise. Before my pro-workout smoothie recipe, I would like to share the answer to a popular question.

Why eating after exercise is so important ❓

🏃🏽‍♀️ The main purpose of post-exercise nutrition is to replace the spent glycogen stores during exercise. So your muscles are prepared for the next exercise. If the glycogen stores emptied during exercise are not replaced after exercise, muscle loss may occur because the stores are empty at the next exercise. With the nutrients you will consume after exercise, glycogen stores are renewed to a great extent within the first 2 hours. 🔄

🏃🏽‍♀️So an ideal meal after exercise is a combination of protein and carbohydrates. 💫Proteins that help the muscle to heal and develop and carbohydrates that provide preparation for the next exercise by renewing their glycogen stores are indispensable duo of the meal after exercise. 💪🏻

✍🏽 According to research, our body can not use more than 27-30 grams of protein at a time. And as we all know, everything we take extra into our body is stored as fat. The average protein requirement of a normal adult is 1g / kg per day. The need for athletes is about 1.2 to 2 g / kg on average, but this is a very general definition. Depending on the type of sport and muscle mass of the person, this amount may increase. Protein consumption after training also varies from person to person. Please don’t forget this!

👇🏽INGREDIENTS

1 handful mixed berries 🍓
1/2 frozen ripe banana 🍌
A pinch of cinnamon 🥄
1 handful of vegetables 🥬
1 cup of oat milk 🥛

👇🏽METHOD

Combine all ingredients together in a blender and puree until smooth. Than enjoy your delicious smoothie while your muscles stores renewing.

Rachel Clarkson RD

29/01/2020

29/01/2020

27/01/2020

16/10/2019

03/10/2019

02/10/2019

22/09/2019

19/09/2019

11/09/2019

10/09/2019

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08/09/2019

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