What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Back to Basics Nutritional Therapy

Home
United Kingdom
Tynemouth
Back to Basics Nutritional Therapy

Qualified nutritional therapist
Simple and balanced nutrition for a healthy and happy mind and body

27/06/2023

I have been making this banana bread recipe for my kids for years and they still love it. It is simple to make, full of nutritious ingredients and tastes yummy. It really hits the spot when you fancy something cakey and sweet.

Just pop all the following ingredients in a large bowl and mix until combined. Pour into a loaf tin lined with baking paper and cook at 180 (160 fan) for 55 minutes. Alternatively you can pour the mixture into 12 muffin cases and bake for 25-30 minutes - great for a quick breakfast on the go or packed lunch boxes.

All measurements are in grams so you can pop a bowl onto a small set of digital scales and weigh out easily...

220g wholemeal flour
70g olive oil
140g maple syrup
2 eggs
200g mashed ripe banana
60g semi skimmed milk
1tsp baking soda (not baking powder)
1tsp vanilla extract (optional)
1tsp ground cinnamon (optional)

10/05/2023

Do you suffer from any of the following?

• Mood swings
• Low mood
• Hyperactivity
• Irritability or feeling easily upset
• Agitation or anxiety

All of these are possible symptoms of imbalanced blood sugar levels.

Most of the clients I see in clinic suffer from blood sugar imbalances and most have no idea what a massive impact it can have on their mood.

Other symptoms can include:

• Energy dips/feeling drowsy throughout the day
• Craving sweet food or caffeine for energy
• Binge/compulsive eating
• Poor memory or concentration
• Fuzzy thinking or brain fog
• Frequent urination or night urination

One simple tip to help balance blood sugar levels is to use the following formula for each meal and snack:

PROTEIN + COMPLEX CARBOHYDRATE + FRUIT AND/OR VEGETABLES

A few examples include:

• Breakfast: milk/yogurt + cereal/oats + fruit OR eggs + wholemeal toast + fruit juice

• Lunch: chicken OR hummus + wholemeal wrap + salad + fruit

• Tea: salmon + new potatoes + vegetables OR baked beans + jacket potato + salad

• Snacks: cheese + wholegrain crackers + cherry tomatoes OR peanut butter + wholemeal toast + fruit

05/05/2023

Do you feel low, irritable or anxious in the morning?

This can be due to low blood sugar levels after a longer period without food.

Try these tips to help:
• Drink a glass of water as soon as you wake to hydrate your body and aid good digestion
• Eat a balanced breakfast consisting of a wholegrain carbohydrate, protein and fruit within an hour of rising (example: oats/cereal, milk, fruit)
• Avoid stimulants such as caffeine first thing on an empty stomach. Low blood sugar and caffeine can both stimulate adrenaline which may feel great initially but will only exacerbate blood sugar imbalances and therefore mood imbalances for the rest of the day. Eat first, wait a while, then enjoy coffee.

03/05/2023

There is often a misconception that good nutrition has to be extraordinary. It doesn't.

It does involve some effort but less than most people would think.

Most of all it requires education.

30/04/2023

Every biochemical process in our bodies (metabolism, digestion, cell growth and repair, reproduction) requires vitamins and minerals to function effectively.

There are 23 essential vitamins and minerals. They work synergistically, that is they all work together like a team, helping each other out by switching on/activating each other. We need a balance of every single one of them for optimal health.

For example, if you are low in zinc you might not have enough zinc in your diet OR you might be low in one of the vitamins/minerals that helps to activate zinc. Whilst taking a zinc supplement might temporarily increase your zinc levels, in the long term it may not address your deficiency. It also might upset the balance of the other minerals in your body.

Some possible consequences of vitamin and mineral deficiencies include:

• Poor digestion
• Skin conditions
• Migraines
• Low mood and anxiety
• Poor immunity
• Hormone imbalances
• Low fertility or s***m count
• Blood sugar and weight imbalances

The best way to get all the vitamins and minerals that you need is to eat a full, varied and balanced diet including:

• Getting a balance of macronutrients (carbohydrates, proteins and fats)
• Eating a variety of foods and not excluding any food groups
• Eating a rainbow of fruits and vegetables each day

18/04/2023

Studies have shown that coffee can exacerbate hormonal imbalances. It can increase oestrogen levels when they are high (pre ovulation) but decrease oestrogen levels when they are low (post ovulation or during the menopause). Interestingly both caffeinated and decaffeinated coffee have the same effect.

If you are suffering with hormonal imbalances including PMS and menopausal symptoms you might like to consider reducing your coffee consumption.

15/04/2023

It's the weekend, did anyone say pancakes?

Try these healthy, wholemeal blueberry pancakes. Simple to make, full of wholesome goodness. They'll keep you energised and satisfied until lunch.

Makes enough for 4 people (8 thick pancakes)

Ingredients:
325g wholemeal flour
1 egg, whisked
1Tblsp baking powder
350ml semi-skimmed milk
2T olive oil (plus extra for cooking)
Pinch of salt
130g blueberries

Method:
Warm the oven to 120c.

Mix the flour, egg, baking powder, milk, oil and a pinch of salt in a large bowl until well combined. Stir in the blueberries.

Heat 1tsp oil in a large non-stick pan. Add a large spoonful of batter to form a small pancake about 6cm in diameter when spread out. You will fit about 3-4 per large pan. Cook on a low/medium heat for about 5 mins until small holes start to form on the surface. Flip over and cook for a further 5 mins until cooked through and golden brown on both sides.

Place on a plate and keep warm in the oven whilst you cook the rest, adding another 1 tsp of oil to the pan per batch.

Serve 2 pancakes with 1T maple syrup per person (topped with optional chopped banana or fresh berries). You could also try adding a dollop of thick natural yogurt on top, mmmmmmm.

13/04/2023

Are you struggling with anxiety or low mood?

Each thought, action and emotion involves communication between brain cells, triggered by chemicals called NEUROTRANSMITTERS. Examples include serotonin, dopamine and adrenaline.

Nutrients (vitamins and minerals) found in food provide the primary raw materials for the production and breakdown of neurotransmitters.

When the body is deficient in any one of the 23 essential nutrients neurotransmitter levels can become TOO HIGH OR TOO LOW resulting in symptoms such as low mood, anxiety, irritability, lack of focus or motivation, and hyperactivity.

In order to support optimal neurotransmitter activity and therefore optimal mental health it is essential to eat a full and balanced diet.

If you would like further advice about how you can support your mental health with nutrition please send me a message...

12/04/2023

The best way to achieve long term good health is to adopt a lifestyle that is achievable and sustainable long term.

Small, consistent changes might not appear as attractive as drastic changes promising big results, but can have a significant and lasting impact.

The body does not like big changes nor extremes, it much prefers a gentle, more balanced approach.

Softly, softly, slowly, slowly...

What is one small change you could make to your daily eating habits today?

10/04/2023

Are you struggling with menopausal symptoms?

Studies have shown that the level of vitamins and minerals (nutrients) in the body has a SIGNIFICANT effect on the severity of symptoms experienced during the menopause. By ensuring a consistent and adequate supply of nutrients through a varied and balanced diet we can support the body through the transition.

If you would like more advice on how to improve your diet to support your hormones please get in touch...

Address

Tynemouth

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://backtobasicsnutrition.co.uk/

Alerts

Be the first to know and let us send you an email when Back to Basics Nutritional Therapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Back to Basics Nutritional Therapy:

Shortcuts

Want your practice to be the top-listed Clinic in Tynemouth?