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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

Interesting facts about alcohol


Alcohol is made from sugar or cabohydrate and contains many calories, seven calories per gram!

 

 

 

 

Alcohol yields no nutritional value (apart from resveratrol in red wine and little bit of mineral in stout)1 pint of beer is the equivalent of 1 large pizza slice with pepperoni.. Alcohol is not stored in the body and is eliminated as a priority, compromising fat burning and nutrient uptake. The bottom line is, if you want to lose weight, you need to ditch the booze…. Of course we have the after effects of alcohol too, which will make food choices lean towards the fats and carbohydrates the next day leaving you anything but lean!! Check your unit intakes with Alcohol Aware’s calorie counter

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Weight loss…


fullsizerender-1Now that’s got your attention.  I have been reading the papers and felt quite saddened by the amount of articles and promotion of diets for weight loss since 1st of January 2017.

I realise there are many overweight people in the UK, but dieting always making us fatter in the long run as normal eating patterns always resume.  I have been using a combination of 5:2 fasting and time restricted eating for my clients and myself.  It’s something you can do forever and you can eat most things, so long as it isn’t really unhealthy all the time.   We know that the diet industry makes millions every year, and yet every year we are seduced by the promises of a “lean body in two weeks” or a body image that is never attainable.  Of course this creates unhappiness, when we should be focusing on health and happiness, not what weight we are, it should not define us.  Focusing on being healthy and fit rather than thin is a positive way of thinking and stops us feeling bad if the scales are not shifting.  This will also have long lasting effects and dieting will no longer need to happen as you will be toned, motivated and fit.  Ever noticed how fit people always look attractive!  Thin people don’t always look attractive.  Being fit makes you radiant and energised and that’s very appealing.

For me changing when you eat, rather than what you eat can be so liberating, you don’t have to buy a Nutri Bullet, you don’t have to use powders and potions and you can pretty much eat ‘normally’ within reason, and once a few pounds have dropped off exercise will feel easier and the rest will be history. None of this clean eating, although you can eat that way if you choose to of course.  Getting back to tradition, eating 3 meals not 5 and enjoying fat and not eating too much carbohydrate, simple?

Here’s a great article, it reports that for the first time in humans, eating early in the day lessens daily swings and hunger and changes the 24-hour pattern of fat oxidation and energy metabolism, which may aid in weight loss.

What are you waiting for?  Need more guidance, cooking lessons or support?  Come and see me and I can motivate you and support you on your journey back to health and happiness!  Book an appointment

Bonus breakfast recipe!


Breakfast is a great way to start the day, most of us enjoy breakfast but what’s the best breakfast?  Its one of the most coIMG_3234mmon questions I get asked, so here is a super healthy energy boosting gut supporting breakfast, and it tastes great too.

This is a small bowl, I encourage everyone to use smaller bowls and plates, unless they are manual workers, we really don’t need to eat as much as we do.  This breakfast is a slow releasing energy meal with a good amount of fibre.

What’s in the bowl?

Apple sauce, home made with organic braeburn apples, no added sugar – about 1 tablespoon

1 fresh ripe fig (or a dried fig)

Quinoa, buckwheat and chia porridge cooked with almond milk – serving size 50g

Dark brown muscovado sugar (less than a teaspoon)

What are the benefits and nutritional advantages of eating this for breakfast?  In a nutshell, supports energy production, helps keep blood sugar levels stable and provides your body with an array of vitamins, minerals and fibre! It tastes great too.

The apple sauce/puree can be batch cooked and I keep mine in the fridge, or I freeze it.  I don’t peel the apples, I cook them with the skins on and then puree them, saves time and adds fibre.  Cooked apples contain glutamine, which can help support the gut lining.  I use apple sauce for gut healing, especially for newly diagnosed celiac patients and those with auto-immune conditions.  Core the apples and add to a saucepan with a little water and cook for 10mins, then whizz them up in a blender.   Apples are slow releasing energy foods and help keep blood sugar levels stable due to their low sugar and high fibre content.

Figs are amazingly delicious, we are lucky enough to get them in UK even when they are not in season in Europe, but I look forward to fig season in July and August when we can make lots of amazing desserts with them.  Figs  are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant betacarotene and vitamins E and K.

Quinoa is a high protein seed, provides magnesium, potassium, folate, iron and copper.  Vitamins B1, B2 and B6, less of B3 and vitamin E.  Pretty amazing for such a small seed.  High nutrient density helps support the body to create energy and support hormonal and cognitive health.

Buckwheat is a good source of fibre, manganese, zinc, iron and copper.  Buckwheat provides various plant compounds and is richer in antioxidants than many common cereal grains. The plant compounds found in buckwheat include rutin, quercetin, vitexin and D-chiro-inositol.  Buckwheat is gluten free and is an excellent alternative to wheat, which it is not related too.  Buckwheat is a member of the rhubarb family and is a seed rather than a grain, like quinoa.

Muscovado sugar, with some minerals present provides magnesium, potassium, phosphorus and iron.  Unlike refined sugar which provides no nutrition only sucrose/glucose, which provides no helpful nutrition to the body, just a massive sugar hit.  This small amount provides a great dense sweetness with the added benefit of the minerals.

Why not swap this breakfast for your usual cereal or porridge to increase your nutrition?

January detox voucher


With the Christmas festivities well underway, you may be considering how you will feel by January 1st?

I am offering  a 21 day detox  including 60 mins consultation with me (in person or via Skype) at the beginning,  we will  schedule weekly phone calls or emails, throughout the detox and you will receive a 30 minute follow-up consultation at the end. You receive 21 days worth of supplements, food ideas and recipes to support the detoxification processes within the body.  It’s doable whilst carrying out your daily life, you will need to plan ahead though to make this work for you.

Why not buy a voucher for yourself,  your best friend, or Mum if you are still searching for the perfect Christmas gift,  just give me a call and we can arrange delivery.  The detox is £250 all in, all you have to do is follow the instructions and stick to it for two weeks! You will be saving £65 when you buy this voucher

This is a great opportunity to focus on your health, to ensure you achieve your professional and personal goals that you have set yourself for 2017

Can I help answer any of your questions?  please call on 07957 806 207.

Hungry?


I recently went on a yoga retreat. Infact it was a ‘detox’ retreat, I was going for a little holiday and some down time and didn’t intend  to do the juice fast.  I did the juice fast…

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I learnt to ignore the feeling of hunger!

At home I eat well, and I eat three times a day, however I felt I was sluggish and not as energetic as I wanted to be. I am a Nutritional Therapist, I wanted to find some answers and the retreat offered me somewhere to explore for myself what fasting in a safe environment might mean for me.

I started the ‘juice fast’ and thought I was going to have crashing blood sugar and severe hunger. I didn’t.   I was doing 2 hours of yoga, a few lengths in the pool and long walks of 1 or 2 hours each day. I felt fine, of course I wasn’t holding down a 9 to 5 job and looking after kids and cooking, cleaning and having a ‘normal’ life during this time, I was in bed by 9.30pm everynight, it was bliss. However I was surprised by my body’s reaction.

So why am I sharing this with you? I did feel hungry and I felt fine ignoring my hunger. It was liberating. I felt light, energetic and quite focused, not thinking about food or the possibility of food was great, think how much time I had for more positive things for myself?

So what was happening by fasting? I don’t believe I was detoxing, but I was changing my physiology and improving my health.

Detoxing happens all the time and some people need extra support to detox efficiently, this may be a genetic variation or due to a high intake of toxins, most of us do fine getting rid of these so called ‘toxins’. Detoxing means removal of toxins from the cells in the body to the outside. Toxins can be from the body’s natural metabolic process, drugs, alcohol, hormones, chemicals from our environment and stress.

Improving physiology through fasting, what does that mean?

Reducing the amount of energy your body uses for breaking down and digesting food, gives back some valuable energy to mend, cleanse and restore and perhaps improve the bacteria in the gut, it gives your pancreas a rest too. Fasting can  have a tremendous effect on energy levels and clearer thinking.

Getting back to you and hunger: What do you do when you feel a slight hunger pang? Do you go straight to the kitchen or coffee shop to quickly satisfy that hunger pang? We rarely ignore it. We are hard wired to respond to this feeling of hunger, its a normal physiological reaction, but an outdated one, we should all start to interlectualise hunger pains.

The take home message is; next time you feel hungry, see how long you can ignore it, stop the reflex to reach for a bag of crisps, a biscuit or a fruit corner yoghurt or a can of fizzy pop.   A drink of water, a hug, singing, breathing better and getting creative can all help blunt that need to fill the void.   What can you do to change this pattern of eating on your hunger pangs?

I get my clients to think about how long they may last without food (not water) before their body would be unable to create energy, i.e. use fat and muscle stores to survive.  It would definitely be longer than two days!  consider that when you are reaching for a biscuit… you won’t die if don’t eat it, but constantly reaching for them may well be what kills you!

And notice how much we all eat, look around you, in the car, on the train, in the buggy, at the desk, watching the TV; food is all around us…  You can stop snacking!

 

PMDD what can we do?


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PMDD (Pre-Menstrual Dysphoric Disorder) is a disorder that occurs in 3-8% of menstruating women, it’s a bit like PMS but much more severe, sometimes lasting up to two weeks before menstruation. I would like to offer some support which may be the difference that makes the difference.

 

Using a functional medicine approach, I look at stabilising blood sugar levels, improve the health of the gut and ensure that all B vitamins are made available in the correct chemical form to take for two weeks of the month along with magnesium supplements, and other vitamins which may be relevant to the individual in question. I also assess thyroid, adrenal, gallbladder function, liver function and digestion. We need all of these functions to be working well for our hormones to be used effectively and more to the point detoxified and removed from the body, so not to increase oestrogen levels. Please get in touch if you suffer from PMDD, a life changing monthly illness.

I will  help you to improve your diet, help you to manage stress better and more importantly have fewer symptoms and hopefully none in time.  Appointments available in Fulham, Richmond and on Skype! Here is a double-blind placebo controlled study suggesting magnesium and B vitamins may be helpful, but not all vitamins are created equal, get professional advice before buying.

Appointments call me 07957 806 207 or email me nutritionaltherapylink@gmail.com

Plan ahead to stay healthy…


Watching a storm approaching and doing nothing to help yourself would be considered dum, but when we see a period of stress ahead, take christmas as an example, we usually do nothing to stay on top of our health. Suddenly finding ourselves in the whirlwind of dinners, drinks, foodie friends and feeders.  For some of you this won’t be an issue as you already practice moderation, but for those who live with extremes may find they wake up on 27th December sick, bloated and with a wardrobe of clothes which no longer fit…

I found myself in a period of stress recently and I was struggling to find something to eat for lunch, when I remembered I had batch cooked loads of  green healthy soup, hurray, what a relieve! (feeling very smug indeed)  I was able to reheat my super green soup from the freezer with an egg on gluten free toast and a sprinkle of cayenne pepper for my lunch.  Balanced, healthy and speedy.  Planning ahead for those days and weeks when there is no  time or no energy to cook is so important…  The soup seriously the soup didn’t take me more than an hour of my time to cook, and this can be done whilst you are preparing an evening meal.  Why not give it a go?

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BMJ study; LDL cholesterol is protective against cardiovascular disease?


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A recent BMJ article, the first systematic review of its kind, has debunked some of the cholesterol theory!   The theory being, that high LDL cholesterol causes heart disease and early death in everyone.  This article, which looked at a number of studies, showed that mortality was highest in those over 60 with the lowest LDL, which is what statins are designed to lower, they reduce the LDL, so lowering your LDL if you are over 60 could be detrimental to your health, according to BMJ*.

The BMJ study suggests that the higher LDL you have the more cardiovascular protective it is, which is the exact opposite to what we have been working with over the last 20 years.  I am delighted to find research that challenges the pharmaceutical industry, statins are creating £billion’s.

This is last part of the conclusion of the study:

“Our review provides the basis for more research about the cause of atherosclerosis and CVD and also for a re-evaluation of the guidelines for cardiovascular prevention, in particular because the benefits from statin treatment have been exaggerated.

Click here for the full article

I find it worrying that high cholesterol has become a major measure for assessing health and health outcomes and quickly treated by some medical professionals with statins, without discuss lifestyle and diet.  Cholesterol is more often raised through genetics, poor diet (low in plants and fibre) under functioning thyroid, lack of exercise, stress and the high intake of carbohydrates and alcohol.  The general advice to lower cholesterol has been to remove red meat, cheese and wine.  We know that red meat is a great source of protein, minerals and vitamins and fat, cheese is rarely eaten in huge amounts, so it would depend on quantity, and red wine in moderation has many suggested health benefits and scientific studies to back it up.

So what happens when we attempt to lower our cholesterol by removing these foods? Which is what the NHS guidelines recommend at the moment.  We end up with a potential reduction of iron, B vitamins and essential amino acids and minerals from our diet, depleting us of some of the nutrition we need to function.  Of course eating red meat and large amounts of cheese everyday isn’t helpful as these are high calorie foods and take a lot of time to digest, causing further issues down the digestive tract.  However if eaten with plenty of healthily cooked vegetables and salads, fresh fruit and water, things would look a lot better.

Cholesterol is required for every cell in the body to function, when the cells are not functioning due to lowered cholesterol, the cells are unable to receive oxygen and essential nutrients which can and will lead to cell death.  There are cells that don’t need oxygen to thrive…  Sadly the only cells present in the body that can function and thrive without oxygen are Cancer cells…

If you would like further information on what a healthy diet should look like or support with cooking ideas and clearing your cupboards, drop me a line and we can arrange

*Please discuss any concerns you may have with your GP.  Never stop taking your medication unless your GP has advised you to do so.  Exercise and eating a healthy plant-based diet (vegetables) with plenty of variety and protein sources from fish, eggs, poultry and nuts and seeds and lentils beans and pulses, has been shown to improve health.

Vitamin D again…BBC reporting


The BBC have reported that we should all be taking vitamin D in the winter months, well the government have recommended 10mcg a day for everyone. I would highly recommend you understand your vitamin D levels/status before you start supplementing.

I use a lab which offers prick tests at £30 if you are interested let me know and I can send you a test kit which you can  carry out at home? And if you need more vitamin D its sensible to understand how much and also if there is a need for all your other fat soluble vitamins, A, E and K. So get the right advice and don’t just buy any supplement.

Those at risk are the elderly, those of us with dark skin, those who use sunscreen all the time and people who don’t get out of the office/house at all and of course most of Northern Europe who don’t get much direct sun.  

Too much vitamin D is not helpful, can reduce bone calcium levels.  Low vitamin D can cause cause osteoporosis, poor calcium handing, which can lead to heart disease, depression and low mood.  

We get very little vitamin D from our diet, the main source is through the conversion of sunlight into vitamin D, which happens by exposing our skin during the day when the sun is out (which is not that often) between April and October here in UK.
Here’s the article from BBC.
http://www.bbc.co.uk/news/health-36846894

Summer salad recipe…


I love making salads in the summer, here’s one a put together recently with the contents of my fridge…

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Ingredients (vary the quantities depending on how many you are serving, ensure lots of green stuff)

Poached eggs (1 egg each)
Lambs lettuce
Rocket
Watercress
Grated fennel
Beetroot
Cooked purple sprouting broccoli
Courgette spaghetti (spiralled or sliced courgette approx  1 per person)

…and dress with toasted hazelnuts, sliced strawberries a squeeze of lemon and lime a drizzle of live oil and salt and pepper to taste!

This salad is hydrating, excellent mineral and vitamin levels, essential fats, phytoestrogens and folate along with complete protein from the poached egg!  Perfect summer eating with a great balance of nutrition for improving liver detoxification pathways, supporting the gallbladder and even hormone balancing!  The taste sensation of a salad!

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