Sejal Jacob MSc RD

24/12/2021

Wish you all a very Merry Christmas and a Happy New Year
Lots of love ,
Sejal x 🎄🎅

Ps: Can’t wait to have a slice 🍰🎄😄

08/02/2021

𝐈 𝐡𝐚𝐯𝐞 𝐫𝐞𝐦𝐨𝐯𝐞𝐝 𝐚𝐥𝐥 ‘ 𝐛𝐚𝐝 𝐟𝐨𝐨𝐝 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐡𝐨𝐮𝐬𝐞 , 𝐢𝐭 𝐰𝐚𝐬 𝐚𝐥𝐥 𝐝𝐞𝐥𝐢𝐜𝐢𝐨𝐮𝐬 ‘ 🤔⁣
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I often hear my patients saying ‘ but cake is bad for me ‘ ‘I need to eat more fruit because it is good for me’…..⁣
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💚𝐌𝐲 𝐚𝐝𝐯𝐢𝐜𝐞 𝐭𝐨 𝐭𝐡𝐞𝐦 𝐢𝐬 :⁣
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▪️It’s not about good or bad.⁣
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▪️Do not label your food as Good or Bad ….⁣
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▪️Everything is Good in moderation.⁣
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▪️Allow yourself to eat what you like .⁣
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💚This is called Food-freedom. …The step in the right direction to eating guilt free and avoiding /breaking binge eating cycle.⁣
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23/01/2021

Are food intolerance test worth the money?

When it comes to diagnosing food intolerance , sorry to break this news but there is yet to develop a validated test for this ,except for the lactose intolerance where the hydrogen breath test is available.

12/11/2020

𝐀𝐮𝐛𝐞𝐫𝐠𝐢𝐧𝐞 𝐰𝐢𝐭𝐡 𝐂𝐚𝐧𝐧𝐞𝐥𝐢𝐧𝐢 𝐛𝐞𝐚𝐧𝐬⁣
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👩🏼‍🍳𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:⁣
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2table spoon garlic infused olive oil⁣
1 large Aubergine,roughly chopped⁣
1tsp mixed herbs⁣
2 tbsp capers⁣
Handful chopped green or black olives chopped /halved ⁣
3 tbspoon balsamic vinegar⁣
6 Vine tomatoes ,roughly chopped⁣
1 tin Cannellini/ mixed beans,drained and rinsed⁣
Handful toasted pinenuts⁣
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👩🏼‍🍳𝐌𝐞𝐭𝐡𝐨𝐝:⁣
▪️Heat the olive oil in a large pan.⁣
▪️Add the chopped aubergine with mixed herbs ,paparika and a pinch of salt⁣
▪️Cook for a few minutes . Add in vinegar ,capers , olives and cook for a couple of minutes.Cook for a couple of minutes or until the vinegar is pretty much absorbed in .⁣
▪️Add in chopped tomatoes and beans .Simmer this for about 10-15min , stirring occasionally.⁣
▪️Garnish with chopped coriander leaves and toasted pine-nuts.⁣
▪️Enjoy it on its own or have it with a slice of rustic sourdough bread⁣
Tip:
Batch cook this and it stays well for a week in the fridge .
⁣
Recipe inspiration from

09/11/2020

𝐁𝐞𝐚𝐭 𝐭𝐡𝐞 𝐁𝐥𝐮𝐞𝐬:⁣
 ⁣Hey guys, hope you are all keeping well and safe.⁣
The past few months ,we all have been feeling the blues , whether it is because of the short winter days or just the current challenging times due to Covid. ⁣
💕𝐓𝐡𝐢𝐬 𝐢𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐈 𝐡𝐚𝐯𝐞 𝐛𝐞𝐞𝐧 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐩𝐫𝐚𝐜𝐭𝐢𝐬𝐞 𝐚𝐧𝐝 𝐡𝐨𝐩𝐞 𝐢𝐭 𝐡𝐞𝐥𝐩𝐬 𝐲𝐨𝐮 𝐭𝐨𝐨 :⁣
 𝟏: 𝐔𝐧𝐩𝐥𝐮𝐠:  Or you may call it ‘Digital Detox’ .Easier said than done ,eh ??But trust me having tried it, it is so worth it…Try turning off notifications or putting your phone in airplane mode a few hours every day.⁣
 𝟐: 𝐏𝐫𝐚𝐜𝐭𝐢𝐬𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬:Practising  mindfulness teaches us different way to relate to and be aware of  our thoughts ,feelings and emotions.⁣
 𝟑:𝐌𝐨𝐯𝐞: The power of moving cannot be underestimated.Exercise gets those endorphins kick in helping to boost your mood.The more consistently you do this ,better positive cycle gets going.⁣
 𝟒: 𝐏𝐫𝐚𝐜𝐭𝐢𝐞 𝐠𝐫𝐚𝐭𝐢𝐭𝐮𝐝𝐞: Have you heard of ‘Greatful people sleep better’? There are several studies reporting that Gratitude not only help build mental resilience but in long term imparts benefits to your physical health as well.⁣
All it takes is to say ‘Thank you’ .⁣
 𝟓:𝐓𝐡𝐢𝐧𝐤 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧:Studies have shown the negative impact of dehydration on cognitive performance and mood. Make a conscious effort into keeping yourself hydrated by keeping a water bottle within your reach during the day and limiting caffeinated drinks as caffeine can have dehydrating effect.⁣
 𝟕: 𝐄𝐚𝐭 𝐰𝐞𝐥𝐥: Plan your weekly menu to help you have more varied diet .Include at least 30plant based varieties including nuts and seeds to help your gut microbiome.⁣
 𝟖: 𝐒𝐥𝐞𝐞𝐩:Proper sleep habits ;that includes putting your screens away at least 30min to an hr prior to your bed time.Try getting 7 hrs of sleep a night, at least .⁣
 𝟗: 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃:During the winter months, do not forget to to take your 10micrograms Vitamin D supplement .
𝟏𝟎:𝐁𝐞 𝐤𝐢𝐧𝐝: Most importantly , be kind to yourself .⁣
💕Pics are from my first and only holiday this year in Bath,England .

24/10/2020

With today's announcement of no Free School Meal vouchers for FSM receiving children during half term or Christmas holidays, at a time where previously a full wage was stretched but now on furlough is 2/3rd. Meaning 2/3rd food, 2/3rd rent, 2/3rd utility bills.... Just so you know, if you run out of food or necessities, or times are just tough, please don’t let you or your kids go to sleep on an empty stomach. Don’t be afraid or embarrassed to send me a private message. I will do anything I can to help. It may simply be a case of dropping off a food parcel and leaving. No one has to know and where others are concerned, it never happened.

💙

19/10/2020

My kind of breakfast:

Fresh slice of sourdough toast, chopped yellow and red plum tomatoes mixed with Avocado and drizzle of lemon juice .
Seasoned with paprika and a pinch of salt .
Drizzle of olive oil and a poached /boiled egg on the top .... What’s there to not like ? 😊

15/10/2020

𝐒𝐰𝐞𝐞𝐭 𝐩𝐨𝐭𝐚𝐭𝐨 𝐚𝐧𝐝 𝐩𝐞𝐩𝐩𝐞𝐫𝐬 𝐇𝐚𝐬𝐡 𝐰𝐢𝐭𝐡 𝐜𝐡𝐨𝐫𝐢𝐳𝐨 ⁣
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This recipe is such a great way to add some colourful veggies in your diet. And also a simple way to use up any leftover vegetables from the fridge .⁣
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Enjoy x⁣
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:⁣
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1 large sweet potato peeled and diced⁣
1 red pepper diced ⁣
1 yellow pepper diced ⁣
half aubergine diced⁣
1tsp paprika⁣
1tsp cumin seeds⁣
1tbsp Garlic infused olive oil ⁣
salt and pepper to taste⁣
100g diced chorizo
Chopped coriander leaves⁣
Boiled/ poached egg ⁣
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𝐌𝐞𝐭𝐡𝐨𝐝:⁣
Roast the sweet potato and aubergine in the oven at 180 degrees till cooked and caramelises.⁣
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In a pan heat oil and add cumin seeds . Add in peppers, roasted veggies , paprika and seasoning .⁣
Cook for about 5 min , unless you prefer peppers to be a bit more soft/ well cooked.Garnish with some chopped coriander leaves .⁣
Eat on its own or Serve with an egg .⁣

06/10/2020

𝐍𝐨 𝐟𝐨𝐨𝐝 𝐢𝐬 𝐠𝐨𝐨𝐝 𝐨𝐫 𝐛𝐚𝐝... 𝐏𝐞𝐫𝐢𝐨𝐝⁣
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Each food whether chocolate or Kale has its own nutritional value and has unique role in our body.⁣
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So , embrace it all and stop demonising food

05/10/2020

𝐃𝐚𝐭𝐞𝐬 𝟏𝟎𝟏:⁣⁣
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👩🏻‍💻Dates are rich in fibre ,prebiotics ie beneficial for your gut bacteria .It also is a great source of polyphenols .⁣⁣
Combinations of these ,helps with regular bowel movements. ⁣⁣
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👩🏻‍💻Did you know that dates can be a great fibre packed natural sweetener ?⁣⁣
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👩🏻‍💻𝐃𝐚𝐭𝐞𝐬 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐜𝐚𝐥𝐮𝐞𝐬 /𝟏𝟎𝟎𝐠( 𝐝𝐞𝐩𝐞𝐧𝐝𝐞𝐧𝐭 𝐨𝐧 𝐯𝐚𝐫𝐢𝐞𝐭𝐲)⁣⁣
Calories:277cal⁣⁣
Fibre:7g⁣⁣
Protein:2g⁣⁣
Good source of Potassium, Copper, Iron, Magnesium and Vitamin B6 ⁣⁣
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👩🏻‍💻𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐚𝐝𝐝 𝐢𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭?⁣⁣
▪️Add it to your baking recipes ⁣⁣
▪️Cereal or porridge in the morning ⁣⁣
▪️have it as a snack when feeling a little peckish .One of the great idea having dates as a snack is having it as stuffed with any nut butter and sprinkle of seeds for some extra fibre.⁣⁣
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They are great addition to sticky toffee pudding too 😉⁣⁣

16/09/2020

𝐇𝐚𝐯𝐞 𝐈 𝐠𝐨𝐭 𝐲𝐨𝐮𝐫 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧?⁣
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💕How often have people started on a diet or strict dietary changes to lose weight or help improve their health. ⁣
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💕It all begins with great motivation but does that always end in success ?Not always. ⁣
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💕After starting strict dietary rules , have you noticed yourself getting into the pattern of craving, binging and eventually kicking your backside for downing a few cookies / packets of crisps?⁣
I am not surprised , why you feel that way.⁣
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💕Anything that involves strict rules and restrictions is not sustainable and leads to spiral of craving and binging.⁣
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💕Help yourself by turning away from any ideas of strict dieatry rules⁣
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💕Do you need help to improve your health or want to lose weight ? It can be done more sensibly and with more sustainable approach.⁣
Speak to a registered dietitian/ registered nutritionist .

15/09/2020

𝐑𝐨𝐚𝐬𝐭𝐞𝐝 𝐯𝐞𝐠 𝐬𝐚𝐥𝐚𝐝 𝐰𝐢𝐭𝐡 𝐦𝐢𝐱𝐞𝐝 𝐠𝐫𝐚𝐢𝐧𝐬 𝐚𝐧𝐝 𝐅𝐞𝐭𝐚 𝐜𝐡𝐞𝐞𝐬𝐞:⁣
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This warm colourful salad is perfect for lazy autumn lunches.⁣
This recipe is great for using up any leftover veggies in the fridge .⁣
Enjoy x⁣
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👩🏼‍🍳𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 :⁣
1 small aubergine diced⁣
1 small butternut squash diced ⁣
1 courgette diced⁣
1 red pepper diced ⁣
few mushrooms diced⁣
Pinch of Cumin seeds⁣
1tsp Hot smoked paprika⁣
1tsp cumin powder⁣
pinch salt ⁣
drizzle of olive oil⁣
Packet of any ready grains and pulses mix⁣
Half block crumbles feta cheese⁣
Juice of half Lime ⁣
Chopped coriander leaves⁣
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👩🏼‍🍳𝐌𝐞𝐭𝐡𝐨𝐝:⁣
▪️ Mix in all the diced veggies with cumin seeds, paprika , cumin powder ,olive oil and salt. Roast it at 180degrees for about 15-20 min or until nicely browned and cooked.⁣
▪️ Follow the instruction on the ready grains packet to cook .⁣
▪️ Once cooked ,mix the grains and roasted veg .⁣
▪️Serve with a squeeze of lime juice , feta cheese and chopped coriander leaves.⁣