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Rae Nutrition UK

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Rae Nutrition UK

Personalised nutrition for mental health & building positive relationships with food. Providing you with the tools to help you feel like yourself again.

On a mission to make food feel less scary.

24/07/2024

Nutrition is a powerful tool. Components of food can revolutionise you mental health, reduce the food noise and create peace with your brain and body 🧠

If you’re not enjoying how it feels to be you right now, let’s change that. I have availability to take on new clients throughout the summer and I’d love to invite you to book a free call where we can discuss your goals, you can ask questions and get started with your wellness journey 🧘🏼‍♀️

You’ll find the link to book a call in the comments below but please do DM me if you have any questions ✨

15/07/2024

We’re starting to hear more about dopamine and you may be getting a general sense of what it does. Basically, it’s a neurotransmitter that acts as a reward hormone. It helps with motivation, learning and memory which are several areas where people with ADHD tend to struggle.

If you have ADHD, you probably have a lower baseline of dopamine which can make things that little bit harder, which is where food comes in.

Foods that will give you a higher dopamine hit tend to be foods higher in added & refined sugar, however, it’s short lived and can make you more likely to continue reaching back for them. People with ADHD may be more wired to reach for foods that will give that dopamine hit whether that’s to soothe boredom or help you get through a task 😮‍💨

Nutrition can help regulate your dopamine levels. A varied and balanced diet helps but there are some nutrients that have key roles in helping you find peace with your dopamine:

- Folate is so underrated when discussing mental health. Think asparagus, avocados, kidney beans and edamame
- Magnesium: pumpkin & h**p seeds, kale,, spinach and bananas
- Zinc: grass fed beef, tofu, tempeh and shell fish
- Do not neglect protein. You’ll hear people singing the praises of protein for muscle growth but your building blocks of protein help your brain in creating dopamine and serotonin 🧬

There’s a lot more you can do for ADHD and trying to find some regulation with your dopamine levels. If you’re looking to learn more, DM me or book a free call through the link in my bio 💌

11/07/2024

Ever has weird cravings for white bread when you cut carbs? That’s what tomorrows newsletter is about ✉️

If you sign up now, you get a free ebook sent straight to your mailbox, you can sign up through the link below 👇🏼

https://subscribepage.io/ktIoMi

03/07/2024

As mentioned in the post, there’s no denying that your experience, traumas and tribulations have an effect on your mental health and they can make things harder to deal with, but that doesn’t make you hopeless 🙅🏼‍♀️

There’s a lot more we can do than we may think

Don’t get this confused with thinking this is me telling you to ignoring what you’re feeling. Understanding that, putting a name to it and acknowledging that is actually something I prioritise with my clients. Where do you feel it in your body? How does it feel?

It’s discovering those tools that do help and where you can notice a difference in how you feel. Nutrition has a massive impact in how we feel, as does movement, sleep and other self care tools 🪜

If you’re still piercing together what helps your mental health, give yourself time. What have you found helps you?

01/07/2024

As a former victim of diet culture and the wellness industry, I understand the sentiment but the concept of earning food is toxic and no way to talk to yourself 🙅🏼‍♀️

Have you ever considered that food is not something that should be earned? That you don’t have to hit a certain amount of steps, run a certain distance or spend a certain amount of time in the gym in order to be entitled to food

Reframing our relationships with food can be HARD. There’s the the self doubt, the confusion and the fear that can be so loud in trying to change how we interact with food. It’s a process. Give yourself time and grace 🌙

The way we think about food is far more complex than we give credit, but addressing and calming the food noise can be revolutionary. If you’re looking for more support with working on your relationship with food, you can book a free call through the link in my bio or comment ‘CHANGE’ to be sent a link 🔗

26/06/2024

We often hear about the effects of blood sugar on our physical health, but did you know they also impact our mental health? I've just uploaded a new blog post exploring the ins and outs of blood sugars and our brains, how it works and what you can do to help.

Let me know if you get a chance to read and drop any questions you may have below!

https://raenutritionuk.com/blog/blood-sugars-and-your-brain

24/06/2024

🫛Looking for nutrient density in your food rather than always spotting calories. Just because something is low in calories, it does not make it better for you. They often lack the nutrients you’ll need to thrive.

🧬Calories aren’t made equal - there’s actually a huge difference in between each food group and the amount of calories you’ll absorb from them. With refined carbohyrates, you’ll take in quite a lot. With foods high in fibre, you’ll take in very little, which makes the whole calories/calories out thing a lot more complex

🍝Doesn’t take away from that fact that each of these groups has a role to play, regardless of what you may have heard about them. Carbs are for energy, protein for your muscles, bones, brain and energy balance, fats for your hormones and glucose levels and fibre for your gut health and to get in your nutrients.

🥗 There is more to life than jumping from one version of restriction to another. Dieting contributes to the problem it promises to solve.

🤸🏼‍♀️Movement is better and easier if you can pick something you enjoy. It means you’ll probably stay consistent for longer rather than burning out when you get bored.

💆🏼‍♀️ Know that if you’re reading this and the whole calories in/calories out thing worked for you; great! This is not an attack. Purely pointing out the fact that some people are a lot more sensitive to this world than others. It can be helpful for some and really toxic for others.

I hope you have been able to find some peace with food today 💚

21/06/2024

I started my training to work with eating disorders yesterday!

Just doing a little bit of reflection so far. Weight stigma is so pervasive in our society but it improves absolutely nothing. It’s important to remember and challenge where you spot it happening, whether that’s internal or external.

Enjoy your first day or summer and have a great weekend ☀️

20/06/2024

Excuse the chip in my bowl, my point still stands 🥲

I know we’re all being pushed intermittent fasting, but I’m being so serious when I say breakfast is the real game changer and it’s normally one of the first things I work on with all my clients

Breakfast isn’t only going to give you the nutrients and energy you need you need for a morning, it may also help you set you day up so you can continue to feel good 🤸🏼‍♀️

By opting for a protein rich breakfast, your giving you brain what it need to create those feel good brain chemicals (think serotonin and dopamine) which are going to help you feel good mentally too. Balanced blood sugar also means a balanced brain and energy levels; another win for protein 🧠

If you didn’t get to have breakfast today, there’s time to think about tomorrow. Are you a breakfast eater or do you tend to skip? What’s your go to?

19/06/2024

Seasons changing means trying on the clothes that we haven’t worn all year and learning they might not quite fit the same way

As much as this can be an adjustment, it’s not worth being at war with your body. You are not defined by a number on the scales or a clothing tag 🏷️

Your body will change throughout your life and you cannot expect it to stay the same. Likelihood is, your life circumstances are completely different from what they were this time last year and as your life has adapted and changed, so has you body

And how beautiful it is that we get to live a full and meaningful life 🤸🏼‍♀️🍃

Body image is complex and can be hard to make peace with, but you can still learn how to nourish your body regardless of what size it is 🧘🏼‍♀️

Have you noticed any changes this year? How have you dealt with them?

14/06/2024

Some thoughts on this Friday afternoon after some recent discussions and observing some 💩 online

Have a good weekend 🫶🏼

10/06/2024

What a day 🥬🌱✨

Had the best time delivering a talk at Kent Wellness Festival on Saturday! We talked through all things mental health nutrition and how we start to build on habits to help our brains out a whole lot more 🧠

Thankful that so many of you came that you managed to fill every seat in the room, the isles, the whole back of the room and the doorway! I’ve got no photographic evidence, so you’ll just have to believe me on that one 🫣 my camera man (boyfriend) has been sacked (and I got tiramisu as a consolation)

The feedback I got was incredible and some bits have got a little feature in the post 🥰

Thank you so much for having me wellness fest, I love my job and getting to speak to so many about a subject so dear to me 🫶🏼

05/06/2024

Did you know every person who menstruates will experience some form of PMS in their lifetime? This affects us all a little differently: for some it’s a real lack of focus, maybe major mood swings, depressive episodes and there can also be more physical signs likes cramps or body aches.

While PMS is common, it’s not normal.

And it shouldn’t be ruling your month.

But it is about learning what you’re actually able to do in that part of your cycle and how to help and when to understand that you might be expecting too much. Especially when you’re dealing with the sleep deprivation, aches and pains and fogginess that can go along with it.

Luckily, there’s a lot we can do, from a nutrition perspective of course
- Prioritise whole foods that are easy to digest 🥗
- Do not neglect fibre but cook it! Raw veg may not be your friend at this time of month 🥦
- Craving chocolate? That may actually be a good thing! Dark chocolate is an amazing source of magnesium which can help us to relax both the mind and muscles 🍫
- Pay attention to whether caffeine is something that helps or if it leaves you anxious and jittery ☕️

Do you get PMS? Let’s talk about it 👇🏼

22/05/2024

Beautiful words from a lovely client of mine, it’s always so nice to hear about how people are getting on and making meaningful changes to their lives 💚

If you’re ready to take the next step on your health journey, you can book a free 30 consultation with me to get started now. Link is in my bio where you can find a time that works for you 🤳

20/05/2024

As if that’s not the exact reason why should have be included, the bar is on the floor 🫠

17/05/2024

As the end is coming towards mental health awareness week, here’s your cheat sheet for what to include nutritionally 🥬

All foods and practices desolated have been shown to improve mental health outcomes, brain functions and help to create those feel good chemicals and neurotransmitters 🧠

Food and nutrition is a huge part of the picture when it comes to developing better mental health, but that doesn’t involve eating as little as possible or only eating food that make you miserable or removing everything you enjoy. Always see what you can add in before you take away 🤸🏼‍♀️

I hope these are things you’ll find you can add to your toolkit in developing better mental health 🫶🏼

Looking to take a step further? I still have call slots available through May and June for anyone looking to develop a deeper understanding of nutrition and their health. In the comments below 🥑

16/05/2024

You might have noticed a shift in language when it comes to diet culture, it’s got a little sneaky. It’s less outright shaming and restriction and more ‘in my wellness era language’

Despite who how well put together peoples live may look online, there’s still a very real likelihood they can be struggling with their relationships with food, even if it looks super healthy from the outset. The comparison trap helps no one

The wellness girlie to orthorexic pipeline is real, look after yourselves out there ❤️‍🩹

Ps, anyone who tries to sell you pre workout as something you need is only trying to make money and does not care about your health. I said what I said.

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Upminster
RM14

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Monday	9am - 7pm
Tuesday	9am - 6pm
Wednesday	9am - 5pm
Thursday	9am - 7pm
Friday	9am - 5pm

Website

http://raenutritionuk.com/, https://my.practicebetter.io/#/6564a3b970578bd707a517a0/bookings?s=65662ed6e93b2f526a42d598

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