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February detoxing…


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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

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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Potatoes, should you keep them in the fridge?


Do you store your potatoes in the fridge? I found out recently that if you intend to cook your potatoes at high temperatures (e.g. roasting or frying) storing raw potatoes in the fridge may lead to the formation of more free sugars in the potatoes (a process sometimes referred to as ‘cold sweetening’). There is also an increase in overall acrylamide levels especially if the potatoes are then fried, roasted or baked. Raw potatoes should ideally be stored in a dark, cool place at temperatures above 6°C.  (source).  Acrylamide is a known carcenagen, however we are mostly unknowling consuming this toxic substance, it is found in cereal, toast, and any carohydrate that is baked or fried yes that includes chips!

So what’s the problem with acrylamide?

In 2002, Swedish studies revealed that high levels of acrylamide formed during the frying or baking of potato and cereal products. This raised worldwide public concern because studies in laboratory animals suggested acrylamide had the potential to cause cancer in humans. Subsequent assessment by organisations including the World Health Organisation, the European Food Safety Authority (EFSA) and UK scientific advisory committees also suggests that acrylamide is a human carcinogen which has the potential to cause cancer by interacting with the genetic material (DNA) in cells. Most recently, in 2015, the EFSA published its first full risk assessment of acrylamide in food , which confirms that acrylamide levels found in food potentially increases the risk of cancer for all age groups. This means that acrylamide might contribute to your lifetime risk of developing cancer; although it is not possible to estimate how big this contribution may be. (source)

I have found this information really interesting and no longer store my potatoes in the fridge, I don’t generally eat a lot of baked goods.  For those of us who are predisposed to diabetes, have a sedentary life and eat a lot of these foods, there is a higher risk of being effected by the ‘cold sweetening’ and the acrylamide.  ‘Cold sweetening’ is basically making the potato higher in fast releasing sugars, not great for anyone!

A little bit of information like this, which is backed by the scientists, is very helpful when someone wants to live a long and healthy life.   Remember that we need a balance, chips and roasted potatoes are fine, its when someone is eating baked goods all the time that there can be problems.

 

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6 week *reset package, 5 places available every month…


Schedule your free 10min chat

Schedule your free 10min chat to discuss suitability
6 week *online reset package starts on 1st of every month.  Places are limited, only available online so hurry.
Cost is only £275 –  1 hour face to face consultation in clinic is approximately £120-150
What’s included?
‘6’ confidential 40 minute phone or Skype consultations over 6-8 week period, including coaching, meal ideas and recipes.  You will take notes and agree the goals and timelines with Julie.  Any suggested dietary supplements will be emailed to you with instructions.  Julie offers her clients a 15% discount of most supplement orders.
Who is this for?
Someone who prefers one on one support and wants regular contact and accountability. You need help with how to improve your wellbeing, you need to manage a busy work life, and conflicting information in the media is creating havoc with food choices and eating habits.
Ideal for  addressing weight issues, improving your energy levels, starting a detox, addressing your gut issues like bloating and rushed toilet trips, skin conditions, hormonal conditions such as PCOS and even menopause symptoms.  This is for anyone wanting expert advice, coaching and information on how to be a healthier version of themselves with weekly accountability which gets you the results you are looking for.
Registered Nutritional Therapy Practitioners work in preventive medicine, the optimisation of physical and mental health, and in the treatment of chronic diseases, often with complex multiple causes.  Nutritional Therapy encompasses personalised dietary therapy and nutraceutical prescription, and life style advice within a functional medicine framework.

 

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Get pancake flipping


So it’s pancake day, how exciting.  I love pancakes, my favourite is the traditional thin pancake with a sprinkle of sugar and a large squeeze of fresh lemon!

So easy peasy, if you want the traditional crepe style pancake and you want to make them gluten and diary free, use Doves farm self raising flour instead of the wheat flour, and replace cows milk with almond or the new brand of plant based milk call “Mylk” whole, I love this new product, its too tasty.

However these days, pancakes are more ‘gourmet’ so I made some fabulous american style pancakes, gluten and dairy free too. (*vegan option)

My recipe for the american style pancakes (gluten and diary free):

I used about 150ml RudeHealth’s Mylk Whole
1 large egg  (*to make egg replacer, use two dessert spoons, then add some water to them and mix until they go gluppy)
1 dessert spoon of milled flax seeds for extra fibre
1 dessert spoon of melted coconut oil
1 tablespoon of ground almonds (you could also use coconut flour)
2 large tablespoons of buckwheat flour
1 large tablespoon of doves farm plain four
1 teaspoon of bicarbonate of soda
+ some coconut oil for cooking…

Add everything into the blender or use a hand whisk, for 1 minute, let it rest whilst the the pan heats with a little of the coconut oil.

Pour about two tablespoons of mixture into the hot frying pan…wait a minute (you could add in some blueberries before you flip them) then flip it. I had mine with maple syrup, but lemon and sugar also amazing and I had made some home made blackcurrent jam to use up too, which took 10mins to make! Protein and fibre!

Blood sugar balancing…nutritious and delicious!  How did your turn out?

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Aussie flu, and how to best avoid it…


 

Practical solutions to help avoid the horrid viruses
As the flu stats hit the media and terrify us with statistics, I thought it would be productive to give you some real and researched ways to protect yourself and your family against the flu virus.  You want to stay well?


Wash you hands, regularly
Always wash your hands regularly with soap and water and use clean towels at home.  When you are out and about hand sanitisers can help, but don’t rely on them all the time.  Don’t touch your face.  It is thought that viruses are more likely to get through if we touch our face and eyes as these mucous barriers (eyes, nose and mouth) are where the virus penetrates into a nice warm moist environment to start their attack.

Vitamin D
Buy some vitamin D3 tablets and take them with a fatty meal to support absorption; read the instructions for dosage, but you can double it for 1 week, vitamin D is a fat soluble vitamin which means your body will store it.   Taking more initially can help protect you faster as your levels increase.  But only do this for a week or two and then continue as directed on the packet.  Those of us more likely to need vitamin D are those with darker skin, house bound or office bound, genetic variants can increase your need for vitamin D and it seems that auto-immunity also increases our need for vitamin D, whether it’s a genetic issue or a need caused by the disease it not yet known.  Make sure you buy vitamin D3!  Take them until April when the sun can make our skin produce its own vitamin D.

Zinc and vitamin C
Zinc supports the immune system, if we are low in zinc we are more likely to catch a virus.  Take it with Vitamin C and you have a bit more protection.  It is not advisable to take Zinc long-term on its own as it can reduce your copper and iron levels.  You can counter it by eating a diet high in iron like red meat, organ meats or lots of dark green vegetables.  Dark chocolate contains iron and copper.  Pumpkin and sunflower seeds contain copper and so do almonds and dried apricots.  All vegetables from peppers to cabbage contain vitamin C and are more beneficial to you than huge amounts of fruit.  2 or 3 pieces of fruit a day max. Make sure you buy Zinc citrate or picolinate. Here are some immune fighting foods to include

Prebiotics and probiotics
Your gut is the seat of health.  Supporting your gut will help support your immune system.  Eating lots of vegetables, reducing junk food, processed ready meals and snacks (the obvious stuff).  Probiotics are easy to come by now and also most on the market are good quality.  Fermented foods like sauerkraut, kimchi and kefir are also beneficial to the gut.  Inulin powder, a prebiotic, can be used to replace sugar in tea and coffee or sprinkled onto porridge, due to its sweet taste, the benefits are it feeds the good bacteria in your gut.

Essential oils
Lavender and tea tree oil are  natural antiseptics.  When there are viruses around I will add a few drops around the house and in the bathroom to help protect the environment.  Be aware that essential oils may be poisonous to cats and other pets.

Where to buy?
For my past and current clients I would recommend Cytoplan food supplement products, available from The Natural Dispensary as discussed above.  Please feel free to use the Natural Dispensary with the code I have provided for the discount.  If you want the code again drop me an email.

Individual one on one support
Would you like more nutrition support?  contact me for an appointment.

(This information is not meant for those with serious illness, on drugs that may interact with the supplements, if in doubt contact your medical team).

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Last chance to join my January reset programme…


Are you ready for a Six week *online reset progamme?  hurry ONLY £275
What’s included? 6 confidential 40min consultations over 6 weeks (over the internet) including goal setting, coaching, meal ideas and supplement recommendations to support you £275.

Who is this for?
Would you prefer one on one support and need regular contact. Need help with how to improve your wellbeing, you need to a manage a busy work life, find conflicting information in the media creats havoc with food choices and eating habits.

Ideal for weight issues, detox, gut issues, skin conditions, hormonal conditions and anyone wanting expert advice and information on how to be a healthier version of themselves with weekly accountability.

Give me a call today!  07957 806 207