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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

BMJ on sugar….


 

 

 

Interesting read on sugar and how more research is required to establish if sugar has more than just empty calories to its detriment. Hypothesis is often found to be real and whilst the PhD students spend a few decades proving that sugar is detrimental to health besides the calories, shall we just all agree to stop sugar being added to everything and educate parents to limit fizzy drinks and snacks… brilliant

http://www.bmj.com/content/360/bmj.j5808

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Diets…weight and your health


It’s that time of year again. All the new fad diets are plastered across magazines, social media and popping into your in boxes. Diets and diet books are money-making machines, they make us look at ourselves and feel unhappy about how we look, then feed us information about how to quickly shift weight which is not suitable long-term resulting in, piling it all back on again. These articles and books rarely focus on creating healthy relationship with food, discuss the quality or quantity of what we eat.  If they truly worked for the long-term, we wouldn’t need them to make up new fancy names and diets every year.  Rant over…

However we all know that (fad) diets, if followed 100% do work in the short-term. But most of us use them to lose weight for a holiday and/or post-Christmas weight gain etc, then we go back to how we used to eat and all the weight comes back on, albeit gradually with a bit of extra to boot. And we have all read why this happens right?  Being obese is a serious health risk, and fad diets will generally damage your health further due to the yo-yo effect.

Fad diets tend to make the body lose water and burn through muscle (due to calorie restriction). Muscle is a metabolic organ, it burns fat. Reduce our muscle ratio and our metabolism slows down. Slowing down the metabolic rate means your body has to store calories as fat, rather than using them as energy; resulting in further weight gain.

What’s the answer?
I find when we focus on improving digestion, energy and finding an exercise that is fun, improvements in weight, energy and happiness are seen quickly.

I use a timed eating programme. By leaving 5 hours between meals, no snacks and no calories after 7.30/8pm, (it is *scientifically proven to burn fat, rather than muscle) there are no other rules.  Once you start to feel more energized from these gaps in eating, food choices tend to lean to the more unprocessed foods. It’s a great way to feel well and improve vitality.  You can do this 80% of the time once you have reached your goal and it should sustain a healthy weight and gut.

The improvements are believed to be partly due to the migrating motor complex. This is the action of cleansing the stomach and gut during a fasting state (gaps between eating). This makes sense, as when the digestive system is constantly in use, this process is not able to take place. If we don’t clean our kitchen because we are constantly using it, it soon becomes dirty and bacteria and fungus can overgrow, just like in your gut.  Improvements in blood sugar balance, cravings and energy are some of the benefits I have seen.

When my clients follow this new way of eating, the obsession of weight tends to go away, they are happier and more energised, which allows them to have a more active life, bringing further benefits of improved strength and confidence.   I am offering an online programme starting week of 8th January, which will give you the tools to tackle your health goals and a side effect may well be healthy weight loss, rather than the focus.  This programme will include coaching and confidential weekly consultations  for 6 weeks for only £275.  Hurry as I only have 5 spaces available.

Starts week beginning 8th January!  A new year gift to yourself.  Get in touch for more info and to book your slot!

*Reference
University of Alabama at Birmingham. “Time-restricted feeding study shows promise in helping people shed body fat.”  ScienceDaily, 6 January 2017.

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Tips to help keep you calm this Christmas


  1. Firstly Smile! and always eat a good breakfast: Incorporating  protein, a good example poached eggs with grilled mushrooms, spinach and fried tomatoes, or scrambled egg with smoked salmon or just some nut heavy granola with grated apple, yoghurt and a sprinkle of cinnamon
  2. Keep hydrated: If you drink alcohol you will benefit from drinking more water during the day, to help prevent dehydration.  Thirst is often confused with hunger, reach for a glass of water before a turkey sandwich!
  3. Dinner: Load your plate with the vegetables rather than the potatoes, you can have potatoes but not as many as you would normally eat, if you eat turkey it’s a great source of protein and will help to keep you full and a good nut roast will do the same.
  4. Dessert: It’s all about portion size, have a little and enjoy the flavours rather than eating at speed. (we use small bowls at home rather than the desert bowls in our cupboards, you could use tea cups or small glasses if you haven’t got small bowls)
  5. Keep your left overs out of sight: Remove the temptation to keep going back for more.  You can make the left overs into something yummy the next day, either soup, fry up the vegetables and sliced turkey, sausages and add some eggs for a hearty breakfast, yummy
  6. Take a walk: Get some fresh air after your meal and even before if you can
  7. Offer to wash up: Keep moving your body and help out the host!
  8. Have some healthy snacks to hand: Make mini turkey and salad sandwiches with some fresh fruit and nuts to nibble on.  Try displaying them on pretty plates to make them look even more delicious, use fruit and sliced carrots and cucumber and mint leaves to garnish.

These tips are easy to implement and will help you to sustain a calm Christmas.  If you do over eat and drink lots of alcohol, you may be left feeling a bit worse for wear.  So it’s totally up to you isn’t?  Maybe a January Detox is on the cards?

Noro Virus and hand sanitiser alert!


For those who have children, work in an office, use London transport or work in a hospital or doctors surgery and anyone else who is interested, here are some important tips to help avoid this horrible virus which is highly contagious:

Do these 2 simple things:
1. Use soap and hot water to wash your hands, take 20 seconds to do this and dry thoroughly with clean paper towels, do this regularly and especially after travelling on public transport and before you eat.
2. Keep your gut healthy – probiotics this time of year can be benenficial along with zinc and vitamin D3 supplements, to help support a healthy immune system.   And of course a healthy balanced diet with plenty of fresh vegetables and a few pieces of fruit.

Don’t do these:
1. Don’t rely on alcohol hand sanitiser, it does not kill the Noro virus on your hands and it is also not protective against clostridium difficile (a very serious gut infection) you have to use soap and water as described above
2. Don’t use sugar and alcohol (in excess) they destroy the immune system, avoid eating sugar for energy and focus on energy giving foods like nuts and seeds and vegetables sticks for snacks.  Chopped up apple, carrots and celery is so refreshing with a few toasted pumpkin seeds or walnuts
3. Don’t burn the candle at both ends…. do get some good quality sleep – the body heals when its sleeping and gets worn out through poor quality sleep and late nights and this damages the immune systems function.

Hope this helps to keep you well!   Here’s to keeping warm and healthy this Christmas.