Foodship by Evelyn, Greater London (2025)

22/03/2022

MYTH BUSTING:

❌️ Eating Fat will make you fat ❌️

✅️ The bottom line here is – extra calories make you fat – regardless of whether they come from carbohydrates, protein or fat. Extra fat is not automatically stored as body fat in the same way that extra protein is not automatically stored as muscle.

🥑 HOWEVER there ARE different kinds of fat – some more beneficial than others. UNSATURATED fats found in foods such as avocados, nuts & seeds, oily fish and olive oil are good for our health and should be included in our diets regularly whereas TRANS fats found in junk food like ready meals, chocolate and crisps are certainly not good for our health or waistlines!

17/03/2022

Gut healthy food swaps ✅️

We know that increasing the variety of plant-based foods in our diet is the best way to look after our gut and optimise our gut microbiome – and therefore our overall health, but how can we do this?

📈 Focus on increasing the number of different fruits, vegetables, wholegrains, nuts, seeds and legumes you eat rather than focusing on the number of portions, once you’ve mastered the diversity, then you can think about the quantity!

Some easy tips to increase that number:
🍝 Swap out white pasta and try wholegrain, buckwheat, pulse and pea pastas
🍚 Use wild rice instead of white rice 🥗 Use bags of mixed leaves for salads rather than a single type of lettuce
🌰 Snack on mixed nuts rather than just one kind
🌱 Sprinkle a teaspoon of mixed seeds on your meals
🌾 Add spelt, rye, quinoa or buckwheat flakes to your oats
🍒 Use mixed berries on your breakfast rather than just one kind
🌶 Add several herbs and spices to your cooking
🫑 Use different coloured peppers – even when a recipe calls for a particular colour!

Do you think you could try any of these? Even one or two swaps will bring benefits…

14/03/2022

MYTH BUSTING MONDAY:

❌️ Gluten is unhealthy ❌️

🌾Gluten is a protein in wheat, rye and barley. Unfortunately it has gotten itself an undeserved bad name for being ‘unhealthy’.

🔎In reality there is nothing ‘unhealthy’ about gluten unless you have a diagnosed allergy (Coeliac Disease) or intolerance to it.

🛑Avoiding gluten does not automatically lead to weight loss, fat loss, reducing inflammation or improving insulin-resistance.

🍬Gluten free products are often higher in calories, fat and sugar than their original products in and attempt to recreate the taste and flavour lost from removing gluten.

✅️Gluten is found in wholegrain starchy carbohydrates, cutting out these foods without replacing them with suitable alternatives can lead to further health issues and deficiencies, and can negatively affect gut health and gut microbiome diversity.

👋If you do believe you have a gluten intolerance, or are unsure what’s causing your symptoms, I’d be delighted to help you figure it out in a structured, healthy and safe way – just comment below or DM me!

10/03/2022

Learn to love food again ❤️

This may be unnecessary for some, but for others, we have become so preoccupied with following food ‘rules’ or punishing diet regimes that we have forgotten how to love and enjoy our food.

🤪 It’s easy to become caught up in the latest diet craze and somehow feeling we should be punishing ourselves to achieve the results we think we should be seeking that we end up forgetting that food is there to be experienced and enjoyed.

🥰 With that in mind, see the slide above for some tips to try and shift the mindset and help you fall in love with food and the experience of eating all over again…

I’d love to hear your thoughts on this topic, is it something you’re familiar with, do you struggle with how you think about food?

07/03/2022

MYTH BUSTING MONDAYS…

❌ Fruit contains too much sugar ❌

🍉 This myth is all too common and is NOT true!!! Whole fruit contains so many beneficial nutrients, especially fibre – which the vast majority of us don’t eat enough of!

🍎 Fruit also contains phytochemicals, many vitamins and minerals – especially vitamin A & C, folate and potassium.

🍭 When we talk about reducing sugar or foods being ‘sugary’ it refers to foods with ‘free sugars’ like sweet drinks, confectionary, cakes and biscuits. Compared to these foods the sugar content of fruit is very low, and they bring all the valuable nutrients and health benefits with them.

🍌 Also, their fibre content slows down the release of the sugar meaning they don’t cause the same reaction in blood sugar as these other sweet foods.

🍒A portion of fruit is 80g or about 1 handful – aim for 2-4 portions a day, there is no one ‘perfect’ or ‘best’ fruit – the more different kinds you can have over the week the better!

05/03/2022

🔍Monday Myth Busting Series 🔎

I’m excited to launch a new series of Myth Busting posts where every Monday in March I will attempt to examine the truth behind some common, and some unusual nutrition myths out there!!

🔔 Visit my profile page, follow and turn on notifications for my posts (click on the ‘bell’ symbol) so you can be sure to see them – Instagram is a nightmare with visibility at the moment!

❓️Are there any nutrition questions you’d like answered or myths you’d like unearthed – comment below to let me know!

25/02/2022

Prebiotics - What are they and do I need them? 🔎

🍉 Prebiotics are food for our gut bacteria – not to be confused with probiotics which are actual bacteria! Prebiotics are found in plant fibres in fruits such as apples, stone fruit, watermelon; vegetables such as onions, leeks, garlic, asparagus, beetroot; grains like spelt, rye, barley; some nuts e.g. almonds, cashews, hazelnuts and legumes & pulses e.g. chickpeas, black beans. 🧅

They are not fully digested and absorbed by the body so stay in the digestive tract and reach the colon to feed the good bacteria living there. 🦠

🥼 There is sound scientific evidence for the benefits of prebiotics including improving blood-sugar control, helping keep the gut microbiome healthy, appetite regulation, helping calcium absorption therefore supporting bone health and some emerging trials suggesting they can help optimise immunity.

🌐 Prebiotics are widely found in our diets and supplementation is not usually necessary. In fact, some people may not tolerate large quantities of prebiotics, especially IBS sufferers, as they can contribute to gas or bloating in excessive quantities. It’s important to include some prebiotic foods in your diet regularly but more is not always better – find your tolerance level to reap all the benefits!

22/02/2022

Gut-Brain Axis 🔎

🦋 We have known for a long time that the gut and brain are linked – think of that ‘butterflies in your tummy’ feeling, but recently there is a lot of exciting research revealing just how closely related they are.

🥼 Recent scientific research suggests that our gut microbiome can both positively and negatively affect our mental health, and vice versa – looking after our mental health can have a favourable effect on our gut and digestive health.

🦠 About 95% of our serotonin (hormone that regulates our mood) is made by our gut bacteria – yet another reason to work on that gut optimisation!!

🥗 A varied and diverse diet full of plant based foods will help optimise our gut microbiome but including some mindful practices regularly such as gut-directed yoga flows and meditation can help manage troublesome gut symptoms without the need for strict elimination diets.

😌 The SMILES trial has shown that the group of people who increased their intake of plant-based foods such as fruit, vegetables, wholegrains, legumes, nuts, seeds and fish and healthy fats alongside reducing their intake of convenience or highly processed foods were 4 times more likely to resolve their depression than those who received counselling alone. And we know that a diet high in plant-based food diversity and variety helps improve our gut microbiome!

17/02/2022

Do I need a Protein Shake❔️

The short answer is no, you don’t NEED a protein supplement, you can meet your daily requirement from real food 🍱

🔎HOWEVER they can be an easy and convenient way to supplement your protein intake if you have some dietary restrictions that limit your protein food sources, or if your lifestyle makes it difficult to have regular protein-containing snacks at the ready throughout the day

⚖️ How much protein you need depends on your age, gender, weight and the type of exercise you do. For regular exercisers it’s likely to be between 1.2-2g/kg/day (endurance athletes at the lower end and strength athletes at the higher end). Higher protein intakes won’t automatically increase muscle mass as excess protein will be used as fuel or stored as fat

✅️ The best way to consume your protein is to spread intake out over the day rather than concentrating it all in one or two meals, instead aim to have 30-40g protein per main meal and 10-20g per snack. 👉🏼 See slides 2 & 3 for some food inspiration! This pattern will help maintain or increase (if that’s your goal) muscle mass.

Do YOU use protein powders? What’s your favourite one??

14/02/2022

Intolerance Tests 🧪

🛑 There are no reliable tests to identify food intolerances, the only exception to this being lactose intolerance which can measured through blood or breath tests, however these are not without their shortcomings and don’t tell you what your tolerance level is.

🪙 The gold standard, and most reliable way to identify food intolerances is through a well planned elimination diet and structured reintroduction process. Intolerances are different to allergies in that you will have a threshold level you can reach before symptoms occur. It’s important to find this level in order to keep your diet as varied as possible, and avoid becoming more sensitive to the food by avoiding it unnecessarily.

🚫 Commercially available intolerance tests often leave people believing they have an unmanageably long list of ‘harmful’ foods which they must avoid – this often causes more harm than good. There is no scientific evidence to back these tests. and blood tests measuring IgG levels can change on a daily basis and will depend on your usual diet – they do not indicate that you have a problem with a certain food!

✅️ If you think you may have food intolerances, get in touch and I can help guide you through the gold standard elimination diet process to identify them, and advise if any additional testing is indeed necessary to rule out other conditions.

10/02/2022

Calcium 🔎

🥛Calcium is an essential mineral, important for healthy bones and teeth. It also plays an important role in regulating muscle contractions and making sure the blood clots normally – important for wound healing ❤️‍🩹
It is found in highest quantities in dairy foods like milk, yogurt and cheese

🧀 Most adults need to aim for 700mg a day, which can be obtained from food rather than supplements by eating 2-3 portions of calcium rich foods per day. One portion is 200mls milk, 125-150g yogurt or 30g cheese.

🥦 If you don’t eat dairy foods, you can get your calcium from calcium-fortified plant-based milks, breads or cereals made with calcium-fortified flour, tinned fish with edible bones like sardines, pilchards or salmon, tofu and green leafy vegetables like curly kale, broccoli and okra

☀️ Vitamin D is needed for the absorption of calcium. Our skin makes vitamin D from sunlight, but in the winter months, the majority of us should take a supplement of 10ug vitamin D/day. Small amounts of vitamin D are found in foods like oily fish e.g. salmon, mackerel, sardines, red meat, liver, egg yolks and fortified foods e.g. some spreads and breakfast cereals

04/02/2022

❓️How to manage and improve Constipation:
‘Constipation’ means your bowels open less often than usual and it can be difficult to pass the stool - they may be small and hard. It can be very uncomfortable and lead to other symptoms such as bloating and increased wind. But there are several measures we can take to help manage and improve these symptoms:

Chew your food well – helps get the digestive enzymes flowing which helps avoid constipation and bloating. Try to chew each mouthful at least 10 times before swallowing
Foods which may help:
🥝 1-2 kiwi/day

🍏🍒🫐🍐🍑🥭

A combination of 2-3 of the following fruit each day:
Apple
Pear
Apricot
Blackberries
Cherries
Fresh figs
Prunes
Mango

🥖 Brown breads, cereals, pasta, rice

🥑🥦🥔🍠🥒

Some of these veg in both lunch and dinner, maybe even breakfast if possible:
Avocado
Artichoke hearts
Broccoli
Butternut Squash
Cauliflower (limit intake if bloating is a big issue)
Celery
Sugar snap peas
Sweet potato
Sweetcorn

📈 Increase your fibre intake gradually, sudden increases may worsen symptoms!

💧Fluid intake is really important to help these foods, and fibre, do its job. Aim for at least 2 litres of water a day, spread out over the day

🧘‍♀️Incorporate some abdominal massage, stretches and gut-directed yoga flows into your daily routine

🚽 Work on your toileting technique – correct positioning will help protect your pelvic floor, avoid unnecessary straining and facilitate stool movement

If you want any more information and bespoke advice on any of this, just let me know! 👩‍⚕️

Foodship by Evelyn

22/03/2022

17/03/2022

14/03/2022

10/03/2022

07/03/2022

05/03/2022

25/02/2022

22/02/2022

17/02/2022

14/02/2022

10/02/2022

04/02/2022

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