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How does a nutritionist tackle Christmas?

Christmas doesn’t have to be a dance between deprivation and over-indulgence. It’s a question of balance. It’s a question of figuring what matters most. What are the must-haves and must-dos this year, and what are the might-as-wells (even though you’re not that fussed)?

Low Carb Christmas Cake

This cake was devised for Christmas cake lovers who don't want to upset their energy balance - traditional cake is very heavy on dried fruit.

Note that because the cake has a low sugar and alcohol content, it will not keep for more than a week but can be frozen.

How to beat the festive bloat

We’re all prone to a little indulgence at Christmas, but rich food and overeating can play havoc with your digestion, leaving you bloated and uncomfortable. It’s not surprising - we consume on average 6,000 calories on Christmas Day alone! That’s nearly three times the recommended daily intake for women!

Bring the Hygge

There’s so much to love about the journey into winter. If you’re in the Northern Hemisphere, cold lashing rain might be the reality, but there are so many ways you can spin the next few months so they feel like a delight for the senses rather than a drain on your reserves. How? We need to take our lead from the Scandinavians, who have the joys of this entire season rolled into one gorgeous concept Hygge.

How’s your blood pressure?

Is your blood pressure under 120/80mmHg? If you don’t know your numbers, here’s why it really matters.
• According to Blood Pressure UK (the Blood Pressure Association), every day in the UK, 350 people have a stroke or heart attack that could have been prevented.
• 1 in 2 strokes and heart attacks are the result of high blood pressure.
• 1 in 2 adults with high blood pressure don’t know they have it or aren’t receiving treatment.
• 6 million people in the UK alone have high blood pressure and don’t know it.
• £2.1 billion – that’s how much high blood pressure costs the NHS every year.

Lamb and Spinach Curry

This one takes a while to cook due to the cut of meat, but it is well worth it for that Saturday night curry.

Alternatively cook on a Sunday, whilst prepping your breakfasts and lunches for the week.

Prostate Care You Can’t Ignore

When you think about long-term health, prostate care often doesn’t come to mind until there’s an issue. Yet, the prostate plays a crucial role in men’s overall health and wellbeing so making sure it’s on your radar will be key to your (or your partner’s) long term health and happiness.

If you’ve even considered your prostate before, here’s what you need to know:

Spotlight on Men’s Health

It's “Movember”, that time of year where normally clean-shaven men start sprouting moustaches – with varying degrees of success.

“Movember” is the leading charity for men’s health worldwide. Every year – in November – it raises awareness of men’s health issues by encouraging men to grow a moustache, move more for the 30 days of the month (at least) and run men’s health charity events at work and in their social circles. The charity funds research and education about men’s health issues, focussing primarily on suicide prevention, prostate and testicular cancer.

Nutrition for Menopause

World Menopause Day falls on 18th October, and this year we’ll be holding our monthly menopause coffee morning here at DLTC. Why not come and join us?

There’s been plenty of talk about HRT and menopause. But whether or not HRT is one for you, can nutrition and lifestyle changes really help you have a better menopause? As a Registered Nutritionist, this is something I work on every day in clinic with my clients. Here are five things I suggest that you can do to support your body right now.

How to regain your sense of calm in perimenopause

Palpitations, a dry mouth, sweating, insomnia are just some of the unmistakable signs of anxiety. Everyone has experienced these symptoms at some point in their life. Who hasn't felt stage fright before a presentation, hyperventilated before an exam or spent a sleepless night before their dental appointment? But when we enter perimenopause, this is one of the most common symptoms that women suffer from – and it can be incapacitating.

Sesame Salmon

How to turn ‘not tonight’ into every night (and 6 foods to get you in the mood)

Lost your mojo? One of the more common symptoms I see from clients in perimenopause is low libido. Here are some of my top tips to boost your sex drive and feel great in bed again.

It’s something I see a lot in clinic. For women, having sex is often far more complicated than just feeling “in the mood”. When we’re spinning so many plates (from children, work, partners and social life, not to mention caring for elderly parents and demanding PTAs), sex is often last on the ‘to-do’ list.

Spotlight on Menopause

Xenoestrogens – what are they and how do they affect us?

Xenoestrogens are environmental pollutants with chemical structures that can mimic oestrogen in the body.

Recipe: Oven-Baked Ratatouille

A quick and easy recipe for batch cooking

5 Easy Steps to Combat Insulin Resistance

Symptoms such as fatigue, constant hunger, inability to lose weight, sugar cravings, fatigue after meals, central weight gain and tiredness after eating. Do any of these sound familiar to you? But what can we do to battle it? Here are my top tips

Spotlight on PCOS

September is PCOS Awareness Month - here is a spotlight on a condition which affects over 100 million women worldwide

8 Foods Nutritionists Never Eat

There is an argument that all foods are OK in moderation, and this is largely based on not having ‘being healthy’ become something that feels a chore or that has you missing out on some of the things you really enjoy.
But as a nutrition professional, there are a few things that I NEVER eat.

Mediterranean Frittata

A slice of this from the fridge also makes a quick and easy snack.

My Top Tips to Survive the Bank Holiday Weekend

I love Bank Holiday weekends! A time to reconnect with family and friends, but it's also a signal that we're coming to the end of the summer. Whatever your plans are this weekend, check out my top tips for navigating it wisely.

How to Feed a Family – and Not Go Crazy!

Feeding a family is a rewarding yet sometimes daunting task. From managing picky eaters to juggling everyone’s different dietary needs, it can feel like an endless challenge.

However, with a little planning and some practical tips, you can create nutritious meals that everyone will enjoy. In this blog, we'll explore common challenges and provide solutions to help you navigate the complexities of modern family mealtimes.

Fancy a cuppa?

As though we need any excuse for a cuppa, this week is Afternoon Tea Week so a perfect time to you all about the beautiful health benefits of tea, and how to make sure your cuppa is doing the very best for your health.

Is lack of sleep sabotaging your health?

Sleep matters big time. Without enough sleep, you create an uphill battle in so many different ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have. Today I’d like to share exactly why it matters so much and what to do about it.

How to keep your skin looking at its best

For some, one of the most bothersome things about the ageing process are wrinkles and the dullness your skin can take on. Although it’s not possible to turn back the clock, there are a number of things you can do to bring back that feeling of radiance.

Black rice, squash and chickpea salad

This is a gorgeous blood-sugar-balancing recipe, when you used this instead of bog-standard rice in your meal.
Pair with a good quality source of protein such as tofu, chicken or fish, and you have a delicious meal that will keep you feeling fuller for longer and energised.

How Can I Feel More Energised?

There’s a lot to like about getting older. You’ve made most of the silly mistakes you’re going to (and survived), you’ve likely got more time on your hands since your children have flown the nest (or are at least at a more self-sufficient stage), you now have the confidence to care much less about what other people think of you and no longer suffer fools, you may find that you have more money in the bank to do with as you wish, and since the desire for more and better has diminished, you’re calmer and more content.

Should I Eat Organic?

These days, finding organic food is easier than ever. Back in the day, if you wanted to eat organic, you’d have to grow your own or find a health food shop. The range of organic products available today – even in supermarkets - leaves hardly anything to be desired.

Summer Drinks

Summer parties are often filled with sweet, alcoholic drinks that can lead to rollercoaster blood sugar levels.
It’s not always easy to know what to drink instead without feeling deprived. But I’ve got a few delicious and refreshing alternatives for you to try.

Eating the Seasons

A restaurant menu focused on seasonal produce is often a go-to sensation, but do you know why it’s important to eat seasonally?
Quite simply, when you eat locally and seasonally you know you are eating the freshest, most abundantly available produce. It is better for everyone – you get the tastiest veg, the local farmer benefits, and food miles (the distance our food has to travel from the farm to your fork) decreases so you get to save the environment, too.

10 Tips to Stay Healthy All Summer Long

As the temperatures rise and the days get longer, it's the perfect time to revitalise your health and wellbeing. In this blog, I’ll explore simple yet effective strategies to keep you feeling your best during the sunny season. From hydration tips to sleep solutions, I've got you covered, so let's dive in and make this summer your healthiest yet.

Paleo granola

This is a healthy, protein-rich breakfast, perfect for pairing with summer fruits and whole Greek or coconut yoghurt. Perfect for the warmer weather!

Lifestyle Changes to Improve Your Mood

Sleep and exercise to help improve your mood

Salmon Summer Salad

Salmon is excellent source of omega 3 fatty acids, which research shows can help to alleviate symptoms of low mood. This is a delicious recipe perfect for Spring.

Good Mood Food

How we nourish our bodies has a profound effect on our mood. Here are my top foods to include… and what to avoid.

Food and Mood

The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel?
I wonder how we forgot about this connection, because it was common knowledge in times gone by. Way back when (think medieval times), people would eat quince, dates and elderflowers if they were feeling a little blue and use lettuce and chicory as nature’s tranquilisers.

Happy Tummy Foods

Some foods are excellent for supporting our digestion and here are some of my favourites that I suggest to clients on a regular basis

Recipe: Kimchi

This is a traditional Korean fermented dish. During the fermentation process, the naturally-occur- ring bacteria produce lactic acid, which is a natural preservative. Thanks to its probiotic qualities, it’s a favourite among nutrition professionals.

Fix Your Digestion Naturally

There are few things worse than tummy troubles. If your digestive system doesn’t work as it should, the result might be pain or discomfort right through to downright embarrassment at the gurgly noises and bad smells your body produces. It doesn’t have to be that way and, as a nutrition practitioner, I am always amazed by how long some of my clients have been trying to muddle through before they seek my help.

What exactly is IBS?

Irritable Bowel Syndrome is a problem I see daily in clinic and it is problematic on many different levels.
If you have been diagnosed with this condition, you may well have been suffering with it for years and, while a diagnosis can – at first– offer comfort in finally having a recognised problem, the satisfaction is short lived because often that’s where all support ends, and you’re left no further forward in actually fixing what the problem is.

10 Reasons Why You Need More Sleep

I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition clinic: knowing something doesn’t mean doing it.
Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.

Cauliflower and Chickpea Curry

This is a delicious, easy recipe that is perfect for batch-cooking. Plus, it’s full of fantastic hormone-balancing ingredients. Cruciferous vegetables, like cauliflower, contain a plant compound called indole-3-carbinol (I3C) which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels.

Rich in calcium, magnesium, and fibre, chickpeas are also high in phytoestrogens. These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic effect. The great news is that you can use them to gently help rebalance your hormones.

Your hormone balancing action plan

If you’re looking to balance your hormones, here are my five top tips

Happy, healthy hormones

When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.

Diabetes and Me

Has your weight been creeping up on you over the years and is proving difficult to shift – despite your best efforts? Or maybe your energy levels are on the floor? It’s easy to push to the back of your mind. Surely things can’t have got that bad… You’re not one of ‘those’ people whose food and lifestyle choices result in blood sugar levels so wonky, they find themselves in the prediabetes or diabetes trap… It’s easily done, and I see a lot of people in clinic who have been surprised to find they’re occupying that space.

Is self-compassion the key to unlocking your health goals?

In the pursuit of better health, we often focus on the physical aspects – diet, exercise, and sleep – while neglecting a vital component: our emotional wellbeing. You might already appreciate this conceptually but here’s an important question to ponder: how do you treat yourself when you make a mistake, or you don’t reach your goals? Do you treat yourself with kindness and understanding like you would a friend or do you beat yourself up for your so-called failings? If, like most people, your tendency is to berate yourself, it’s time to bring a little more self-compassion into your life. It’s good to be kind to yourselves and it can be your greatest ally in reaching your health goals.

Recipe: 15 Minute Chicken Curry

As a nutritionist, I’m often told by my clients that they don’t have time to cook. And this is a recipe that I love to share with them! Quick, easy and healthy – what’s not to love?

Eat to improve your heart health

Many people fear a heart attack. Think of it as the last straw. Heart disease is, in many cases, a lifestyle disease that is avoidable and, with the right focus, you can avoid it, too.
There are some pretty big risk factors (outside of smoking and drinking in excess), and these include being diabetic, having high cholesterol and being overweight.
What I want to talk to you about today is which dietary changes you might start to make from today, to protect your health and that of your loved ones. There’s fantastic news in this regard because a number of huge studies point to diet and lifestyle change being IT when it comes to prevention.

Eat Well and Spend Less

Eating food you have cooked or prepared at home is healthier for you. It is also considerably cheaper. The key to this is planning. You’ve probably heard the saying ‘failing to plan is planning to fail’. Without a weekly food plan, it will be pure luck if you end up with the right foods in the fridge or cupboard. And, without planning your time, you won’t always make the time to enjoy breakfast or make that lunch. You could be saving a LOT of money each and every week by following these tips.

Recipe: Pomegranate Pistachio Chia Pudding

A delicious protein-rich breakfast that can be made the night before

How to Break Through a Plateau

When you have a specific health goal and feel you are putting in the work, it’s tough when you don’t see the changes you feel you deserve. It’s tempting to give up, but here’s what to do instead.

Are You Affected by Quitter's Day

As you gear up for another start to a New Year, you might find yourself in the familiar territory of making resolutions in the hope that they somehow stick. You know the drill – enthusiastic promises to hit the gym regularly, eat more greens, lose that extra weight, get more organised, or maybe cut back on alcohol.

How often have those January aspirations fizzled out by the time February rolls around? It's a tale as old as time – the grand intentions, the initial burst of motivation, and then... well, life happens.

Recipe: Spiced Walnut and Squash Loaf

If you’re having guests over the Christmas period, this is an excellent – and quick! - alternative to Christmas cake. And on the plus side it has some hidden veg in it too!

If food isn't the problem, is it the booze?

What I hear from clients is, it’s not always the food that’s the problem – it’s the booze.
Often partygoers who are cautious about their alcohol consumption are viewed with suspicion.
If you want to have a few glasses of wine, have a few glasses of wine. But make that decision inside of what you know to be your social schedule over the entire Christmas period.

Recipe: Healthy Mince Pies

Mince pies are my absolute favourite!! But rather than buying them – where the ingredients run to a laundry list of chemicals and unknown additives – why not try making them yourself? Here is my favourite recipe for gluten-free mince pies that taste *amazing*.

Are you at the mercy of Christmas FOMO?

Christmas
Nutrition
Lifestyle
FOMO

Seven Steps to Good Health this Winter

If you're looking to ramp up your immune health over winter, you might be wondering, "How do I gear up my body to tackle those pesky illnesses?" Well, boosting your immunity isn't a walk in the park, but a few tweaks in your lifestyle and diet can give your body's defence system a serious upgrade against those sneaky pathogens.

Spice Up Your Immunity

Spicing up your meals isn't just about making them tastier—it's also a clever way to sneak in some immune-boosting goodness onto your plate.

Thai-style Chicken Soup

Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong.
Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection.

When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections.

This lovely soup contains garlic and ginger (known for their antiviral qualities).

The Secret to Good Immunity? Gut Health!

Immunity
Gut health

One Pan Chicken Thighs, New Potatoes and Broccoli

Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner!

And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!

My Top 5 Tips for Managing the Menopause

I work with women with menopause and perimenopause in clinic every week. Here are my top 5 Tips.

Tofu Bibimbap

Research shows that phytoestrogens, found in foods such as tofu, can be helpful in relieving menopause symptoms in some women, particularly Asian women.

So, this is my (rough) take on a Korean staple, using delicious tofu. This is a firm family favourite here, and a quick midweek meal.

Is it the menopause?

Menopause is when you’ve gone for 12 months without a period at all and signifies the end of female reproductive capabilities. However, most symptoms occur in the 2-10 years leading up this – which is known as perimenopause.

Mushroom Miso Soup

Including fermented foods in your diet is a great way to improve gut health, digestion and all round wellbeing. This is something I work on with nearly every client and can have a positive effect on their health.

Miso is an easy fermented food to add in, as it doesn’t have such a particular flavour as some other fermented foods. Miso is a thick paste made from fermented soybeans and is a staple of Japanese cooking. Go for an unpasteurised version and try not to overheat, so you avoid killing off the beneficial bacteria.

How to regain your sense of calm

Palpitations, a dry mouth, sweating, insomnia are just some of the unmistakable signs of anxiety. Everyone has experienced these symptoms at some point in their life. Who hasn't felt stage fright before a presentation, hyperventilated before an exam or spent a sleepless night before their dental appointment?

My Top 5 Tips for Building Healthy Habits

People frequently think about ‘being healthy’, without paying much detail to the specific actions that they are taking (or not) to take care of themselves.
Would you describe yourself as a healthy person?
You might say ‘I go to the gym’ but how many times have you been in the last month?
You might think you get enough fruit and veg into your diet each day, but how many portions a day did you average over the last few weeks?
Did you ever think about the extent to which you are tired, whether your hormones are balance, the amount of water you drink, and so on?

Spinach and Lentil Curry

This is a great meal to batch cook. You can make a huge pot at the weekend (with the spinach you’ve grown – see below), and then divide into portions and pop in the freezer for using at another time. This means you always have a healthy meal on hand, even if you’re super busy.

Top 10 Ingredients to Watch Out For

I'd need a lot more space to list out all the names on the naughty list but this list, while not exhaustive, is a good starting point if you want to know you are eating as well as you can for your health.

Bottom line: if you can't pronounce the ingredient, it's probably not something you want to put into your body! And if you don't recognise something as 'food', chances are your body won't either.

Making sense of food labels

Labels provide us with useful information about what packaged food contains they can be confusing (not to mention misleading). Remember the labels are also there to help sell the product - so you need to look more closely if you really want to understand what you are eating.

Olive, Mushroom and Feta Frittata

A great quick and easy lunch recipe

Top Tips for a Better Night’s Sleep

Here are my top tips for getting a better night’s sleep. See what you can put into action.

Sleep Well for Better Health

Sleep really is a gamechanger for your health and for your emotional wellbeing but even so, scientists are only just starting to begin to understand the biological role. I know that you know that everything looks better when you are well rested. It’s an essential function for everyone and lack of it can wreak havoc with all kinds of functions in the body, from your lived experience every day, to weight gain, lowered immunity, and increased risk for metabolic conditions like diabetes, high blood pressure, and cardiovascular disease.

Six Steps to Blood Sugar Balance

Blood sugar balance is something I work on with *every* client. It is the key to feeling more energised, avoiding that mid-afternoon slump and losing weight. You only feel better with it!
Following these main tips are first steps.

Blood Sugar Monitoring: What is it and how does it work?

You’ve probably seen folk online talking about continuous glucose monitors (CGMs). Perhaps you’ve seen the adverts for the Zoe programme. Or else you might well have spotted people wearing a little white disk on their upper arm and wondered, what’s that all about? Then there are those devices you can blow into to measure your metabolic health, and let’s not forget the time-honoured finger-prick blood tests to check out your blood glucose or ketone levels. Want to know how all of this relates to you and, of course, whether you should invest in one? Read on.

Recipe: Barbecued Harissa Sardines

These small fish are packed with nutrients that can be beneficial in the prevention of quite a few health conditions. Some of these nutrients are known to help prevent heart disease or may protect against certain cancers.
Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and omega-3 fats.

Top Tips for Men's Health

The 12th to the 18th June marks Men’s Health Week, and fortuitously end on Father’s Day. Men are notoriously bad at engaging with healthcare and wellbeing, but this seems to be changing. And it’s important that we take care of the men in our lives and ensure that they’re doing ok.

Recipe: Turkey Burgers

Today is World Burger Day! While we often think of burgers as being made of beef, turkey makes an excellent alternative. Turkey is rich in protein, low in saturated fats, and a good source of B vitamins. Turkey is not just for Christmas! This recipe is a real favourite with my clients – hope you enjoy it too.

Could Practising Gratitude Be The Answer To Your Health Problems?

Feeling grateful is more than a nice feeling. The more you feel grateful, the luckier you feel and the happier you are. You’re less stressed and your outlook, more positive. And healthier, too. Who would not want that? Let me explain how gratitude works and how you can tap into it.

Recipe: Rainbow Smoothie

'Eating the rainbow' is something my clients here me asking them to do quite frequently! And while it sounds nice, it also does us a lot of good - particularly when we're looking at gut health.

Is your IBS driving you crazy?

Bloating, gassy, cramps, heavy, uncomfortable? One minute you can’t go to the loo and the next minute you can’t get off it.
The likely cause is Irritable Bowel Syndrome (IBS). It’s incredibly common. According to Guts UK, a charity set up to promote awareness of and funding for digestive problems, it affects up to a third of people at some stage or another and it is one of the main reasons people visit their doctor.

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