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February detoxing…


Detox image

I have 6 spaces available for my detox programme for February starting on 8th.  Including two 30 mins consultations with me via Skype.   21 days supply of detox support powder and supplements.  Offer also includes food ideas and recipes to support your detox.

It’s a snip at £175!  limited space…

Of course our body is detoxing as you read this post, but we can help support the pathways and organs to ensure the detoxification process is more efficient.  Some people feel the need to detox more than others, we are all different and that’s ok.

This is a great opportunity to focus on your goals and dreams, you can achieve anything you want right?

To book your space please call Julie on 07957 806 207 or email me nutritionaltherapylink@gmail.com

Subject to availability

Pumpkins…


 

 

 

 

 

I encourage my clients to eat a colourful diet, full of fabulous seasonal vegetables. And now it is that time of year and the pumpkins/squash are in season. These are a great alternative to traditional carbohyrates like potato as they are more nutrition, slower releasing energy and packed with betacarotene. Betacarotene is an antioxidant, which fights free radicals. Betacarotene is converted to vitamin A, which is an essential fat soluble vitamin. We need this for healthy liver function, gut lining, healthy skin and eyes. Around 40% of our population can’t convert betacarotene into vitamin A. The best dietary sources are Liver, eggs and cod liver oil (supplement). If you don’t like the idea of eating liver, liver pate is also high in vitamin A. Having poor digestion caused by poor bile flow can inhibit the absorption of fat soluble vitamins, which are A, D, E and K. Improving bile flow can support detoxification and hormonal balance (I see this a lot with my clients with these issues and even mental health issues). I will post my favourite smoothie which is good for bile flow in another post, in the meantime you can eat lots of beetroot, rocket and dandelion root coffee.

It’s PCOS awareness month, September 2018


 

 

 

 

 

PCOS or polycystic ovary syndrome is identified from a set of symptoms, which then allows your Doctor to diagnose you. It is thought to be triggered by stress (from emotional trauma, food intolerance, inflammation, genetics) that disrupts insulin levels, which increases testosterone resulting in a number of symptoms:

  • Irregular or no periods
  • Acne
  • Hirsutism (lots of bodily hair and facial hair caused by too much testosterone)
  • Mood disorders
  • PMS and more

Because everyone is different, there is often a different cause or etiology creating these symptoms. Your Doctor will carry our blood tests that measure your sex hormones and insulin levels and will often refer you to a consultant who will check the size of your ovaries and see if there are any fluid-filled sacs (follicles) surrounding the eggs. Because of the presence of these sacs it can prevent the egg being released at ovulation and prevent a period.

If you are newly diagnosed or have been living with PCOS for a while and would like some help with natural alternatives get in touch. Julie can help bring the body back to balance using dietary, lifestyle changes and dietary supplements, often looking deeper into your physiological issues to really get to the root cause, allowing you to turn your health around. Acupuncture or reflexology can also help calm down the sympathetic nervous system reducing stress hormones which disrupt the sex hormones, a combination of nutrition and acupuncture can be really powerful in bringing balance back.

What does success look like?


 

 

 

 

 

 

I have received some lovely feedback recently from my clients, and it made me reflect and wonder what was different, was it me, did I do something different?

When someone who is looking for nutrition advice walks into my clinic, someone just like you reading this, I can usually gage how well they will do with making changes to their routine, diet and lifestyle quite quickly.  The main indicator for me is how detailed the questionnaire is completed, when I receive it.  The information requested in the questionnaire is very important to me,  I need medical history, family history and bodily functions, this is really good information and gives me background and an idea of what has been happening to you since birth.

I want to know everything about you, your childhood, your family life, the environment you grew up in, you social activities, what makes you laugh and what upsets you, what your passions and what you dislike.  I also need a clear idea of what you eat, your go to snacks, what you binge on, what you love and what you hate.  Your main goals for seeing me.

The human being evolves and is a product of the environment they are brought up in, and currently reside.  This is the kind of information I love.  Without it, I have a one-dimensional situation, and it all becomes very basic and the root cause is a far distant glimmer, some change will happen, yet it will be limited.

Going back to my original sentence, what was different was I had more information, more detail, I had listened, and let them be heard, and as result, identified areas of anatomy and physiology that were not going to change with diet alone yet were causing a lot of the symptoms.

What I do is nutrition based of course, that’s my area of expertise, using a wholistic approach is important.  Conventional medicine is anything but holistic and it needs to change.  What I am practicing I think it is now called lifestyle medicine. I am not naive enough to believe that food is the answer to everything, but if you visit a surgeon with a back problem they will tell you an operation is the only way, go to a cancer Doctor and they will tell you you need chemotherapy drugs.  No one is looking for the cause, the root, the etiology the why.  And that’s where the magic happens.

I will spend time investigating strange symptoms, that have left you feeling helpless, and find the root of the problem.  I need you to share information, to be open, to give me the details and your trust.

If you want to know what success looks like, come and see me, I will do my best to understand your symptoms, why they are there and how we can rectify, support or understand them.  Nutrition is science, getting to the root of your symptoms could be considered more of an art.

For a confidential chat, please email me nutritionaltherapylink@gmail.com.  Come and see me for an appointment where you will receive a personalised plan, all you need to be is open and honest and able to share information with me and I will investigate and motivate you to make the dietary changes whilst we focus on the root of your symptoms.  Simple… Intereresting? Drop me an email nutritionaltherapylink@gmail.com

 

Special summer nutrition offer and Skinade bonus



Feeling scared of getting into your bikini or summer wardrobe, hitting the beach?

Winter clothes are cosy, sloppy and we relax a little bit over the winter and spring months, has your skin suffered from drying out from central heating and lack of sunlight and oxygen, does your skin look a bit dull?

Get your skin confidence back!  Exercise and toning up the body and skin are perfect for gaining your confidence back, get in the gym, call your personal trainer, go for a jog.

What about your weight? Do you want to lose your winter weight?  Just enough so we feel good about the way we feel, for yourself?  I have the perfect solution!

For a limited period only, I am offering a special summer package to support healthy summer skin and weight loss so you can regain the confidence to shine in the sun.  For everyone who purchases this offer they will receive 10% off Skinade, the most talked about skin supporting supplement in the UK, and you also will receive 7 days free of the travel packs.  Amazing offer!

Special summer nutrition offer!  Places are limited so hurry

Price: £210 (supplements sold separately)

What do I get? Three 45 minute appointments with me in person, body composition analysis, 10-15% discount on all recommended supplements and a list of food ideas, recipes and strategies to shed those pounds that have been hiding under your hoodie.  Plus the skinade offer, which is sold separately.

All three appointments will be taken between June and August and will not form part of any other offer.  Appointments not taken between June and August will not be carried over.  

  • Only available at my home in Fulham or on Skype and not at my other locations

Get in touch, 07957 806 207 or email me nutritionaltherapylink@gmail.com.  I look forward to hearing to working with you.

 

Boosting male fertility


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When I write a blog, it is usually something that has focused my interest, either due to a personal interest or via my clients experiences.  I have recently become aware of some male fertility issues, and thought I haven’t seen men in my clinic with concerns around fertility.  I therefore thought it would be useful to research some recent science on male fertility for you, lets see how we can improve the chances of creating a mini me with the backing of some good science!

 

Here is a summary of a recent scientific study, which looked at the ageing male and fertility, miscarriage and birth defects, of course ageing isn’t the only reason, but interesting anyway:

Link to full PDF article

  • The age of the male partner has significant impact on reproduction. Older men tend to have older female partners, and increasing male age is associated with increased time to conception. This reflects the age-related increase in acquired medical conditions, decreases in semen quality, and increasing rates of DNA fragmentation seen in sperm.
  • The risk of developing a medical condition or of being exposed to environmental toxins increases with age. For men, viral orchitis and sexually transmitted infections can lead to infertility due to germinal cell damage, ischemia, or the immune response to the infection.
  • Declining testosterone may cause decline in libido, erectile dysfunction, and difficulty achieving ejaculation. The level of testosterone does appear to influence sexual function.
  • Ageing has a significant impact on male sexual function, sperm parameters, and fertility, which all contribute to decreased fecundability, increased time to conception, and increased miscarriage rates. There are clearly many unknowns that remain with regard to male aging and fertility. Further research will allow a better understanding of age and its impact on all areas of male fertility.

Specific nutrients, below, have successfully improved fertility in men.  Supporting detoxification of heavy metals and pesticides from the body, improving vitamin and mineral status, ensuring adequate protein, iron and zinc in the diet are key, especially vegetarians and vegans who focus on grain based food and processed vegan protein sources.  Grains, beans and pulses contain anti nutrients (lectins) which bind to iron and other minerals and can leave the body depleted, it is a protein and therefore can cause intolerances and gut issues in sensitive individuals.

Science backed research suggests that regular exercise, a Mediterranean diet rich in oily fish, olive oil and vegetables and wearing appropriate underwear (cotton lose fitting) can help.

There are also some supplements which can also support male fertility, I have included the references below:

Zinc  Zinc is an essential nutrient and needed for many pathways including sugar metabolism and creation of stomach stomach, to name a few.  Zinc in the seminal plasma of infertile males was significantly lower than that in normal males. Zinc supplementation could significantly increase the semen volume, sperm motility and percentage of normal sperm morphology of infertile males, suggesting that zinc supplementation might increase male reproductive function.

CoQ10 Fat soluble vitamin like substance that supports energy pathways in the body, it is present in all tissues particularly the heart and other muscles.  It was found that the concentration of CoQ10 was correlated with key semen parameters such as sperm concentration, motility and morphology because the total antioxidant capacity improves. Thakur suggested that daily administration of 150 mg CoQ10 improved semen parameters in infertile men

Selenium An essential trace element in formation of sperm and testosterone biosynthesis.

N-acetyl-cysteine used together with Selenium this supplement supported further benefits to semen parameters.

Vitamin E Administration of supplementations like L-carnitine, selenium, vitamin C and vitamin E may lead to improving sperm concentration, motility and morphology, and sometimes DNA integrity

There are many fertility supplements out there, which may be fine, but if you are serious about improving your chances of a healthy baby, get in touch with me and I can support you both on a 6 month programme to reduce heavy metals, support gut health and improve your over all health and wellbeing and get your sperm and egg in the best condition ready for conception.  I can recommend some great personal trainers too, who I have used myself to get fit and motivated to feel great and look great.

References:
Harris ID, Fronczak C, Roth L, Meacham RB. Fertility and the Aging Male. Reviews in Urology. 2011;13(4):e184-e190

Association between adherence to the Mediterranean diet and semen quality parameters in male partners of couples attempting fertility  Dimitrios Karayiannis Meropi D. Kontogianni Christina Mendorou Lygeri DoukaMinas Mastrominas Nikos Yiannakouris. Human Reproduction, Volume 32, Issue 1, 1 January 2017, Pages 215–222

Zhao J, Dong X, Hu X, et al. Zinc levels in seminal plasma and their correlation with male infertility: A systematic review and meta-analysis. Scientific Reports. 2016;6:22386. doi:10.1038/srep22386

Effect of Ubiquinol Therapy on Sperm Parameters and Serum Testosterone Levels in Oligoasthenozoospermic Infertile Men. Thakur AS, Littarru GP, Funahashi I, Painkara US, Dange NS, Chauhan P

J Clin Diagn Res. 2015 Sep; 9(9):BC01-3. Selenium in mammalian spermiogenesis.Flohé L Biol Chem. 2007 Oct; 388(10):987-95.

Coenzyme Q₁₀, α-tocopherol, and oxidative stress could be important metabolic biomarkers of male infertility. Gvozdjáková A, Kucharská J, Dubravicky J, Mojto V, Singh RB Dis Markers. 2015; 2015():827941.

Assessment of the level of trace element zinc in seminal plasma of males and evaluation of its role in male infertility. Khan MS, Zaman S, Sajjad M, Shoaib M, Gilani G Int J Appl Basic Med Res. 2011 Jul; 1(2):93-6.

Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. Moslemi MK, Tavanbakhsh S Int J Gen Med. 2011 Jan 23; 4():99-104.

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Fennel and celery soup recipe!


Fennel and celery soup

 

 

 

 

 

This soup shouts spring and summer to me. I love soup so when spring and summer are here I start to create soup recipes that are lighter than the winter versions, like leak and potato and the heavier squash recipes and creamy ones. Fennel is great for digestion and celery brings out the flavour, high in potassium brilliant for those with high blood pressure and need extra when training. Bone broth is a great gut healing addition and provides lots and lots of minerals. Its worth investing time with all the fine chopping!  I hope you  like it.  If the chopping is a barrier, go chunky and use a blender once its cooked.

Ingredients

  • 2 heads of fennel, thinly sliced
  • 2 x 15cm stalks of celery, very thinly sliced
  • Olive oil (enough to cover the bottom of your pan – not too much, around 1 dessert spoon of good organic extra virgin olive oil
  • 2 Courgettes, cut into quarters length ways, then thinly sliced
  • 3 spring onions, thinly sliced (I usually take out the mushy seed part in the middle)
  • 2 baby gem lettuces, separated and washed and shredded
  • 100grams of frozen or fresh peas
  • 800ml or more bone broth, chicken stock or veggie stock
  • Salt and pepper to taste
  • Zest of 1 lemon (unwaxed)

Method

In a pan, at the oil, fennel and celery and sauté, don’t brown them; just make them transparent, medium heat. Add on the lid and cook for 10mins stirring occasionally and making sure they don’t brown.

Add to the pan the courgettes, spring onion, lettuce and peas, then add in the stock and bring to a boil, cook for 5 mins, stirring occasionally, keep you eye on it and the heat medium to low once boiled.

Zest the lemon on top of the soup and season to taste.  I love to serve this with a 1980’s prawn cocktail or avocado on Rye sourdough toast.

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Colours and rainbows and food!


I always get my clients to eat as many different colours of vegetables and fruit as possible!  “Eating a rainbow” is a lovely way of improving your diet, it looks good, tastes good and does you good.  If someone delivers you a plat of food and its beige, do you feel excited, and more importantly does it taste nice?

I find it is not well understood why we are told to eat our vegetables, I thought this might help encourage you to eat more of them!

There are so many nutrients in vegetables and fruit and these can help reduce cholesterol, keep blood pressure levels steady, protect our DNA from damage (damaged DNA leads to disease) support our immune systems and help keep us at a healthy weight, because they provide fibre which keeps you full for longer and supports a healthy gut bacteria.  They all have their own unique vitamins, minerals and phytonutrient content too unlike carbohydrate rich foods like rice and pasta.

Eating a salad of cucumber, red peppers, sweet potato, rocket, endive and red onion would be super colourful, and super healthy
too.  Try it yourselves and let me know how you get on!

Here is a great info-graphic to help you choose vegetables and fruits of different colours, and it shows you the benefits of each!

 

 

 

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Sugar tax


Wonderful listening to #bbcradio2 today to a wonderful cardiologist, working in #NHS, explaining that the studies back in the 1980’s, that lead us to have a low fat diet to prevent heart disease and reduce cholesterol were flawed. He agrees that science has moved on. Focusing on reducing refined carbohydrates and sugars from sweets, cakes, biscuits, chocolate bars, desserts and fizzy pop.

Eating fat is good for you as most high fat natural food like eggs and avocado contain a huge amount of nutrients! Hurray…. at last the World is moving in the direction we have been promoting for many years. He also agreed with me, avoid artificial sweeteners as these are like methidone to heroine addicts. It doesn’t stop your addiction to sugar! This is a good day. I hope everyone was listening. Here is the #sugartax article

Removing sugar is not only about being overweight. Sugar creates havoc with your hormones, fat storage, hunger hormones and your DNA and raises the addiction is related to increasing your reward centre in the brain by raising dopamine. It creates inflammation in the body. Inflammation is the main driver for heart disease and cancer, skin conditions like eczema and auto-immunity and even depression. If you need help with ideas and more energy giving foods watch this space!  Book a one to one appointment with me and get a personalised approach to your needs.

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Another breakfast share


During the freezing weather in London, the beast from the east I wanted a healthy option that was also warm and hearty! It needed to keep me going until lunch time.

Buckwheat and quinoa porridge with grated apple and dark brown sugar and milled flaxseeds!

I know, it was a real treat.  I used a brand called clear spring pictured below.  I used Mylk, which is a plant based milk made with coconut cream and cashew nuts, super delicious.  This is a high fibre, slow energy releasing breakfast, great for improving gut health!   Next time you need a warm hearty and healthy breakfast, try this!

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Keep watching as I am posting more of my breakfasts soon!  What do you have on a cold morning?

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What do I have for breakfast?


Great question, surely what I eat for my breakfast is good enough for you?

I thought I would share a few of my regular breakfasts and then later on in another post will share the not so regular breakfasts, to give you some ideas.

Yesterday I had my current favourite,  Mango, ginger and turmeric smoothie with cooked broccoli.

 

 

 

 

 

200-300ml of water, 1 cup of mango, 1 cup of cooked broccoli, teaspoon of turmeric and 1 inch of peeled ginger root with almond milk and dessert spoon of milled flaxseeds.  Blend until smooth.

Today I am doing my intermittent fasting so wanted some extra protein.  This smoothie has 1 scoop of pea protein, 1/8 of banana, 1/2 cup sour cherries and 1/2 courgette, milled flaxseeds and almond milk.

 

 

 

 

 

 

So why smoothies, well to be honest I am not the kind of girl who has ever sat down on a week day to have breakfast.  For me there is too much going on and I just can’t sit down and eat.  So this is my perfect solution.  It is a great way of getting extra fibre, vegetables and nutrients into me without having to sit and eat it.  I either drink it whilst working or take it with me on my journey to the clinic.  What do you do for breakfast?  Do you know why breakfast is the most important meal of the day?

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