Spotlight on Menopause

We have World Menopause Day this month, so it’s a great time to focus on this life stage. As a Nutritional Therapist who specialises in gut and hormone health, this is an area I work on a lot. So, can nutrition and lifestyle medicine really help you have a better menopause? In this blog, I’ll be giving you 5 things you can do to support your body right now.

Perimenopause is a significant journey in a woman’s life, bringing with it a variety of changes (and challenges) both physically and emotionally. These changes can feel overwhelming at times and, although social media is full of memes about how awful the transition to menopause is, the good news is that nutrition and lifestyle medicine can play a powerful role in helping you navigate this stage of life with greater ease.

This isn’t a conversation about whether you should take HRT. That is a conversation between you and your doctor. Regardless of whether you can, do, or even want to take replacement hormones, the answer to hormone harmony lies in the food you eat and how well you look after your body. 

In this blog, I’ll share five practical steps you can take right now to support your body during perimenopause. But before we start, there are some things to get straight.

What is perimenopause and am I in it?

You don’t have to wait for hot flushes, brain fog or night sweats to take over to be in perimenopause. ’Perimenopause’ is the transition to menopause (when you’ve not had a period for a year), and it can last five to ten years. That might not mean five to ten years of symptoms. Since the average age of menopause is 51, if you’re in your mid 40s, whether you’re experiencing severe symptoms or not, you will be in perimenopause. You do not have to wait for a doctor to ‘diagnose’ you with perimenopause to start making changes that will benefit you. 

What comes after menopause? 

Menopause is a single day - the day you are 12 months since your last period. 

After menopause, you are postmenopausal. Many women will find their symptoms ease off at this point, while others will experience ‘menopausal symptoms’ for a little longer. 

Is HRT the only way to manage menopause?

HRT involves replacing one or more of the hormones your body used to make in plentiful supply in your younger years. These are commonly oestrogen and progesterone together, sometimes only oestrogen, and sometimes you might be prescribed testosterone as well. 

While taking HRT is the only way you can actually replace lost hormones, many of the symptoms of menopause experienced at this time can be managed by changing your diet and tweaking your lifestyle.

What are the main changes I need to know about? Oestrogen, one of the main female hormones, provides you with protection from cardiovascular disease and osteoporosis, among other things. 

Lower oestrogen levels are also linked to insulin resistance and this, along with declining muscle mass as you age, has an impact on your body’s response to the food you eat. 

Declining oestrogen also impacts how your body handles stress. Essentially, you become less resilient to stress as you get older. What this means for you is that you will need to do things a little differently than you did before. 

But the message I want you to take from this is that, now knowing where you might be vulnerable, you are forearmed and can tweak what needs tweaking to minimise or improve any symptoms you might be having. 

Here are my 5 top tips:

1. Balance your blood sugars

Maintaining stable blood sugar levels is crucial during perimenopause. Fluctuating blood sugars can lead to energy crashes, mood swings, and increased cravings, all of which can make menopausal symptoms feel more intense.

• Eat regularly: aim for 3 balanced meals per day with a mix of protein, healthy fats, and fibre to slow the release of sugars into your bloodstream. Avoid snacks unless you are going for more than 5 hours without food.
• Limit refined sugars: reduce your intake of sugary snacks and drinks, which can cause spikes and drops in blood sugar levels.
• Include protein at every meal: meat, fish, eggs, tofu, legumes, nuts and seeds all count. Make sure you have plenty at each meal. And if you have to snack, include some protein.

2. Choose a Mediterranean diet

The Mediterranean diet is renowned for its health benefits for all kinds of ills and especially for women going through perimenopause. 

This diet emphasises whole foods that are rich in nutrients, antioxidants, and healthy fats, all of which can support hormonal balance and reduce inflammation (the latter also rises during this stage of your life).

Key components of the Mediterranean diet:

• Fruits and vegetables: these are backed with inflammation-quelling, disease-fighting antioxidants. Aim for a colourful variety to get a range of vitamins and minerals plus important phytonutrients. 
• Healthy fats: include sources like olive oil, nuts, seeds, and oily fish such as salmon, fresh tuna, mackerel and trout to support heart and brain health.
• Whole grains and legumes: provide fibre for digestive health and help regulate blood sugar levels.

3. Eat phytoestrogens

Phytoestrogens are plant-based compounds that can mimic the effects of oestrogen in the body, helping to balance hormone levels naturally during menopause. Including these in your diet may help reduce hot flushes and other menopausal symptoms.

Sources of phytoestrogens:

• Soy products: tofu, tempeh, and edamame are excellent sources.
• Flaxseeds: ground flaxseeds can be added to smoothies, salads, or yoghurt.
• Legumes: chickpeas, lentils, and beans are rich in phytoestrogens.

4. Prioritise stress relief

Your body in perimenopause is less resistant to stress so you will need to ensure you make stress relief important in your daily life rather than something you will add to your list of chores and get to it if you have time. 

Stress can exacerbate perimenopausal symptoms, so it’s important to find ways to counteract its effect. Chronic stress can lead to hormone imbalances, sleep disturbances, and weight gain. 

When I say stress, this does not have to mean the ‘big stuff’ like bereavement, divorce or a house move. The relentlessness of day-to-day worries is just as important.

Stress relief techniques:

• Mindfulness and guided meditation: incorporate deep breathing or mindfulness practices to calm the mind. These encourage slowing down your breathing while you do them which can have an impact on your heart rate variability (HRV). If you have wearable devices like a smart watch, or smart ring, or even use wellness apps that measure HRV, you will be able to see for yourself how the magic works by testing before and after meditation.
• Physical activity: regular exercise, like walking, yoga, or swimming, can reduce stress and improve mood. While running and high intensity training is good for your cardiovascular system, it does place additional stress on your system so this doesn’t count for the purposes of stress relief.
• Connect with others: social support is key; spend time with friends or join a community group. You might have heard the saying, it takes a village to raise a child. Consider, it takes a village to get through the transition to menopause, too.

5. Ensure you get quality sleep

Sleep disturbances are common during perimenopause, but getting adequate rest is essential for overall health. Poor sleep can worsen symptoms like mood swings, fatigue, and weight gain. It’s not just the amount of time you spend in bed that matters but the sleep you’re getting and the quality of your sleep. 

The most restorative sleep is deep sleep, and you stand the greatest chance of getting more of this when you go to bed before midnight, according to The Sleep Foundation. 

Tips for better sleep:

• Create a sleep routine: go to bed and wake up at the same time each day to regulate your body’s internal clock.
• Limit caffeine and alcohol: both can interfere with sleep quality, especially when consumed later in the day.
• Relax before bed: wind down with a relaxing activity like reading, stretching, or taking a warm bath. TV is not on this list as the blue light can impact how well you sleep.
• Limit scrolling on your phone before bed: this might seem a good way to wind down but the blue light from your phone may disrupt sleep hormones. Scrolling also provides a dopamine hit, and this keeps you scrolling longer. The reason this is important is that dopamine is a daytime hormone - the opposite of what you want when you’re trying to wind down.

As you navigate perimenopause, remember that your body has unique needs, and small changes can make a big difference. Nutrition and lifestyle medicine can help support your body through this transition and improve your overall wellbeing.

Just as a little reminder, I’m a nutrition practitioner dedicated to supporting women through perimenopause and beyond. If you’d like to discover how I can help you, I offer a free call where we can discuss your needs and explore the best ways I can support you on your journey.

We often hear about the toxins in the environment, but what are they and how do they really affect us? There’s one group that can be particularly nasty for women, especially if we already have some hormone imbalances such as PCOS, or we’re in menopause. Xenostrogens.

Xenoestrogens are environmental pollutants with chemical structures that can mimic oestrogen in the body. These chemicals can lead to detrimental effects to our bodies, therefore awareness of xenoestrogens and avoidance where possible are the key to good health. 

Research shows that pollution by xenoestrogens can affect:

• Reproduction in many different animal species
• Deterioration of human sperm count
• Reports of contaminated waterways and rivers affecting the sexual characteristics of fish and other creatures
• Environmental xenoestrogens such as organochlorine pesticides have been shown to promote the growth of uterine fibroids in vivo and vitro.  Studies have found high levels of organochlorine pesticides in fibroid tumours and blood samples of women suffering from uterine fibroids.

By mimicking the action of our own oestrogen, xenoestrogens can affect our bodies and alter our hormone activity. 

Currently, approximately 70,000 chemicals have been registered as having hormonal effects. These chemicals have been seen to increase the oestrogen load in the body over time and are sometimes more difficult for the liver to detoxify and clear from the body.  These chemicals can be found in our water, air, soil and food chain, as well as in many cosmetic and household products. 

The human body is being bombarded with these harmful chemicals every day which may over-burden the liver, weaken our immune systems and disrupt our delicate hormonal balance. 

So, where can we find them? And how can we avoid them?

Think about:

Agricultural chemicals 

Agricultural chemicals such as pesticides, fungicides and herbicides or hormones fed to cattle, pigs, poultry, and other livestock found in meat, dairy and eggs, are one of the biggest sources of xenoestrogens.

• Try and eat organic foods as much as you can afford, or check the Environmental Working Group’s Clean 15 and Dirty Dozen to see the worst perpetrators.
• Choose organic meat, eggs, and dairy products. Or better still, choose 100% grassfed meat and dairy products, and pastured pork and poultry.
• Avoid the common food preservative in processed foods - BHS: butylated hydroxyanisole.
• Avoid non-organic coffee and tea. They are highly sprayed with pesticides. 
• Look to use natural pest control in your home/garden, avoiding synthetic flea shampoos, flea collars, and flea pesticides for your pets and home.

Household Cleaners and products

Many household products contain xenoestrogens, but specifically look out for laundry detergents and fabric softeners, as they may leave residues on clothing, towels, and things that touch our skin.  

• Air fresheners and insect repellents are also major sources of xenoestrogens.
• Use old-fashioned household cleaners like baking soda, lemon juice, and vinegar whenever possible. 
• Avoid fabric softeners and dryer sheets entirely and use a simple laundry detergent with few chemicals. 
• Be aware of gases and vapours that comes from photocopiers and printers, carpets, fibreboards, or new carpets. 
• Do not inhale and try and protect your skin from: electrical oils, lubricants, adhesive paints, lacquers, solvents, oils, paints, fuel, industrial wastes, packing materials, harsh cleaning products, fertilizers. 
• Air your house well when you can and avoid the use of air fresheners, insecticide sprays, and other products that release chemicals into the air. 
• Try safer insect repellents such as citronella or cedar.

Cosmetics and Toiletries 

Xenoestrogens absorbed by the skin are thought to be ten times more potent than those eaten or drunk, as they travel directly to the tissues instead of passing through the liver. 

Therefore, be careful with your choices – look for natural plant-based products and check the ingredients carefully. Some things to avoid are: 

• Nail polish and sunscreen are more common sources of xenoestrogens, including phthalates, benzophenone-3, homosalate, 4-methyl-benzylidene camphor (4-MBC), octyl-methoxycinnamate and octyl-dimethyl-PABA. 
• Other products, including body lotions, toothpastes, soaps, gels, hairsprays, and more may contain xenoestrogens in the form of parabens, phenoxyethanol, phthalates, stearal konium chloride and other compounds. Try and choose organic or natural brands insteads.
• Phthalates are commonly found in baby lotions and powders. 
• Many perfumes, deodorizers, air fresheners have artificial scents and contain phthalates and are petrochemically based. Go for essential oils or natural, organic scents instead.

Plastics

Plastics, especially soft plastics, contain many compounds that are considered to be xenoestrogens. 

One type are phthalates, which are a kind of plasticizer which are often used to make plastics soft and flexible. These compounds can leach out over time or in response to heat or light. 

Unfortunately, phthalates are used in a range of products from food containers and packaging to children's toys and bottles. 

Bisphenol-A (BPA) is another offender that is used for food storage or to line tin cans for canned goods. 

Although this protects the consumer from a metallic taste in the foods, BPA is a known xenoestrogen that can leach into the food when exposed to hear or acid.

• Never heat food with plastic in the microwave, even if it claims to be microwaveable. Use glass or ceramics instead and cover with a paper towel. 
• Use cling wrap that does not contain DEHA and replace cling wrap on meats, cheese and other foods as soon as you get home from the store. Storing food in ceramic or glass containers may be another option. 
• Avoid Teflon and other non-stick cookware. Cast iron, ceramic or is an inexpensive, durable, and healthful alternative. 
• Buy drinks in glass bottles instead of plastic. 
• Don't drink hot liquid or eat hot food from Styrofoam cups or containers. 
• Use a stainless-steel water bottle for regularly drinking rather than plastic bottles. 
• Go for long-life products in glass jars rather than tins if you can.

Water 

Unfortunately, water treatment plants are not currently designed to remove hormonal pollutants, and agricultural and pharmaceutical runoff have created a curious epidemic among fish and frogs in many waterways in the developed world. 

• Don't switch to bottled water, which is unregulated and may be more polluted than tap water. Instead, install a reverse osmosis water system if you can. These can include under sink or whole house systems. 
• Look for tabletop water filters, such as the Berkey water filter, which can remove hormones from drinking water.
• Drink from a stainless steel or glass container or choose safer plastics if you need to drink from a plastic water bottle.

Have a look at the products you use, food you eat, water your drink, plus storage and containers, cleaners and cosmetics. 

Think about what you can afford to change, and maybe put in a plan to replace things gradually over time. Each small change you make will be a benefit to your health in the long term.

Did any of these surprise? What changes are you going to make?

Photo by Charles Deluvio on Unsplash

OVEN-BAKED RATATOUILLE

This is a family favourite and a great way to use up a glut of courgettes if you have them! I tend to make multiple batches of this, as it freezes quite well and then you can bring it out a later date. 

It goes really nicely with chicken or white fish, or for a veggie option you can add some chickpeas or puy lentils. Yum!

Ingredients:

3 x aubergine, cut into bite-size chunks

6 x courgette (or one giant marrow of a courgette!), cut into bite-size chunks

8 x red onions, cut into 1/8s

3 x red peppers, sliced

1 bulb garlic, peeled and cloves left whole

1 jar olives

Herbes de Provence

Olive oil

Seasoning

Green beans, sliced diagonally

3 x tins chopped tomatoes

Method:

• Preheat oven to 200 degress celsius
• Prepare all veg (except for green beans) and divide evenly between 3 oven trays
• Drizzle with olive oil, sprinkle Herbes de Provence liberally, and season well
• Pop in the oven to cook for 20 minutes, stirring frequently to prevent the edges catching
• When 20 mins have elapsed, add the chopped tomatoes and the green beans
• Return to the oven for 10 minutes
• Voila! Simple oven-baked ratatouille ready to eat and some to be frozen for another day.
• Enjoy!

Do you have symptoms such as always feeling tired, constant pangs of hunger, inability to lose weight, sugar cravings all the time, fatigue after meals, central weight gain, and generally just feeling rubbish?

Well, you just might be suffering with insulin resistance – this is one of the main symptoms I see in perimenopausal and menopausal women (hello menobelly!), but it is also one of the main drivers of PCOS.

If you think you might be suffering with insulin resistance, here are my top tips to help you get back to feeling well again:

1. Cut down on refined carbohydrates

These foods are the main trigger for insulin production, as your body needs the hormone insulin to move the glucose from these foods out of your bloodstream. 

Reducing your intake of these kinds of foods can improve your insulin sensitivity as you won’t need to produce as much insulin. 

Firstly, ditch all those sugary snacks entirely – you really don’t need them. I’m talking cakes, biscuits, ice cream, sugary drinks, desserts. And then think about the quality and the quantity of complex carbohydrates that you’re having. 

Maybe replace your big bowls of spaghetti with some courgetti or think about eating steamed new potatoes instead of jacket potatoes.

2. Reduce stress

Stress is a major contributing factor to your blood sugar balance. When we are stressed, our body switches into ‘fight or flight’ mode so that we can battle or evade danger. 

One of the things that happens is the stress hormones we produce encourage our body to break down its energy stores into glucose, so that it will enter our bloodstream and be ready for fuel for our muscles. 

However, if this stress is constant rather than acute (I’m thinking work or family stress as opposed to facing a tiger), then we can end up with persistently high blood sugar levels ergo high insulin and, bam, possible insulin resistance. 

Whilst we can’t always change or remove the stressors in our lives, we can learn to build resilience to those stressors. Yoga, tai chi and meditation have been shown in research to help build stress resilience. Something to think about adding to our daily routines.

3. Get better sleep

We all know that sleep is great for our health! But studies have linked poor sleep to reduced insulin sensitivity. 

Our body does a lot of repair and resetting work while we sleep, so if we are not having enough sleep, this work won’t be getting done. 

Research shows that how much a person sleeps impacts both their insulin and their cortisol (stress hormone) levels, thereby affecting their insulin sensitivity. Aim for 7-9 hours per night, but with a regular sleep and wake-up time.

4. Get more exercise

Regular exercise is an excellent way to improve our insulin sensitivity. It helps us move sugar into the muscles for storage and it immediately improves our insulin sensitivity for up to 48 hours dependent on the type and duration of exercise undertaken.  

While both weight training and aerobic exercise have been seen to be beneficial, research shows that it’s a combination of both that is most effective in increasing insulin sensitivity.

5. Eat more veggies

Replacing refined carbohydrates with more veggies makes sense when we want to be healthy, doesn’t it? 

But eating more veg can make us more insulin sensitive too. Firstly, many vegetables are excellent sources of fibre, particularly soluble fibre. 

Soluble fibre feeds the friendly bacteria in our guts and having a balance microbiome has been linked to increased insulin sensitivity. Brussel sprouts, avocados, broccoli, black beans and sweet potatoes are all good sources.

So, these are my tips to getting you back on track! Try them out and see if they can help relieve your symptoms, particularly if you are suffering with PCOS, perimenopause symptoms, or you just can’t move the weight around your midriff. Or why don’t you book in a free 30-minute health review with me – just click here.

September is PCOS or Polycystic Ovary Syndrome Awareness Month. This is a condition which research shows affects over hundred million women worldwide, easily making it the most common hormone disorder of women in reproductive age and quite possibly the leading cause of infertility in women.

PCOS is a bit of a misnomer, as not everyone with the syndrome has polycystic ovaries, and not everyone with cysts on their ovaries has PCOS! Plus, the ‘cysts’ that women with PCOS have are not the same as cysts that may need to be removed. Rather they are where the ovarian follicles have not gone through the maturation process and have failed to reach ovulation stage leaving ‘cysts’ on the ovaries. 

The way to officially diagnose PCOS was finally updated last year, and a three-step process is now recommended:

• Step 1: if irregular or absent cycles are present alongside clinical signs of hyperandrogenism (high ‘male’ hormones) such as acne, hirsutism, male pattern hair loss, and all other potential causes* have been excluded, diagnosis of PCOS is given.
• Step 2: If no signs of clinical hyperandrogenism are present, a blood test for chemical hyperandrogenism (looking at testosterone on a blood test) is given and if this is above range, and all other potential causes* have been excluded, a diagnosis of PCOS is given.
• Step 3: if ONLY irregular cycles OR hyperandrogenism are present, an adult will be scanned for evidence of poly-cystic ovarian morphology (ie ‘cysts’ on their ovaries) OR a blood test for AMH will be given. If cysts are seen or AMH is out of range, and all other potential causes* have been excluded, a diagnosis of PCOS is given. In adolescents, scans and AMH levels are not accurate, therefore the adolescent will be considered at risk of PCOS and reassessed at a later date.

*eg Cushing’s syndrome, adrenal tumours, hypogonadotrophic hypogonadism, usually due to low body fat or intensive exercise, etc.

Alongside the ‘cystic’ ovaries and irregular/absent periods, there are several other symptoms which may denote PCOS:

• Hirsutism
• acne/oily skin
• weight gain & inability to lose weight
• overwhelming fatigue
• male-pattern baldness
• depression & anxiety
• low energy
• to name but a few!

These symptoms can be hugely debilitating and, in addition to these troubling symptoms, PCOS is associated with a long-term risk of diabetes and heart disease.

While the exact cause of PCOS is not fully understood, there are certain contributing factors:

• Family history of PCOS, diabetes or insulin resistance
• Hyperinsulinaemia or high levels of insulin
• Inflammation
• Adrenal androgens and stress
• Exposure to hormone-disrupting chemicals
• Post-pill surge of androgens
• A combination of all of the above

But don’t despair! The good news is that research shows that changes to nutrition and lifestyle may help with the severity of symptoms.

Decrease levels of refined carbohydrates like sugary treats, bread, pasta, cakes, biscuits, etc.

Insulin’s role is to allow cells of the body to take in blood sugar (glucose) to be used as fuel or stored as fat. However, if there are high levels of sugary foods and drinks or refined carbohydrates (hello bread!) in our diets, our bodies need to keep producing lots of insulin. 

Research shows that high levels of insulin in women with PCOS may cause the ovaries to overproduce testosterone, triggering our unwanted symptoms. Moving to a diet that is lower in these sorts of foods, but high in veggies, fibre and good quality protein can be helpful.

Include healthy fats and avoid unhealthy ones

Research shows that foods rich in omega-3 fatty acids, such as oily fish, like salmon, mackerel, and sardines, may be protective against increased PCOS symptoms due to the anti-inflammatory effect that they have on our bodies. 

Plus, by avoiding trans-fats, those fats that can be found in deep-fried foods such as chips or crisps, or in shop-bought foods which contain partially hydrogenated fats/oils or shortening, can help reduce the inflammatory effect they have on our bodies. Inflammation, when our immune system is constantly activated, may be a trigger for PCOS.

Increase vitamin D-rich foods

Research shows that many women who suffer with PCOS have low levels of vitamin D. Vitamin D is a hugely important nutrient for us and does many essential jobs, including helping us to balance blood sugar and reduce inflammation; and research shows that adequate vitamin D levels are important for the development of healthy eggs and fertility. 

Decreasing levels of stress – emotional, mental, physical

Stress hormones, such as cortisol, are hugely important as an essential part of our response to stress and/or fear and kickstart several body processes which aim to increase our chances of survival. 

While this is great in the short-term, if the stress continues and becomes chronic, then this is where it can have a knock-on effect to our hormones, exacerbating our symptoms of PCOS. Ensuring that our blood sugar is balanced and that we are not over-exercising (very common in ladies with PCOS) can help to manage our physical stressors. 

Plus, ensuring that we include quality self-care including yoga, meditation and time-off will help with mental stressors and to build stress resilience.

If PCOS symptoms are impacting your life, why not get in touch with me to discuss how a personalised nutrition plan might help? Book a free 30-minute health review today – just click here to book.

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. 

1 Reduced fat foods / diet foods

These foods are, by definition, very highly processed. Where fat is taken out of a food, what nearly always goes in instead is either sugar or artificial sweeteners. The idea that fat is bad or leads to weight gain has now been acknowledged as being entirely wrong. We now know that sugars (and excess starchy carbs) are what mostly leads to weight gain and keep you craving sweet things. Many artificial sweeteners aren’t great for gut health either. I’d far rather stick to the natural, full fat version. 

2 Margarine and butter substitutes

Margarine and vegetable spreads are the nutritionally poorer relations of real butter, coconut oil and other healthy fats like olive oil. Again, they are heavily processed. Often what draws people to them is the thought that they are somehow healthier because of their lower levels of saturated fats. Given that saturated fat is not the enemy to your health – while artificially hardened vegetable oils (think trans-fats) are -, it’s far better to stick to unadulterated fats, using ghee (clarified butter) and coconut oil, or olive oil for cooking at lower temperatures. 

3 Sugar free fizzy drinks, diet drinks and energy drinks

Sometimes I see clients ‘filling up’ on diet drinks, which (although they contain no actual calories) are doing your body no favours. They’re still conditioning your body to expect more sweet stuff, and the jury is still out on whether artificial sweeteners are not great or seriously detrimental to health. Energy drinks often provide a dual hit of very large amounts of caffeine accompanied by either a lot of sugar or artificial sweeteners. When I’m working with clients who are propping themselves up with these drinks, I like to get to the cause of their fatigue, because what’s in the tin of Red Bull (or similar) will not be helping. 

 

4 Hotdogs and processed meat

It is quite shocking how little actual meat goes into hotdogs, and processed deli-style meats are often pumped with water, sugar (even if it’s not actually called sugar, look out for anything ending in ‘-ose’ – like dextrose) and preservatives. Some of the additives in processed meats have been linked to increased risk of colon cancer. If my family demand ham, it’s pretty easy to pick up a small ham joint and cook it myself.

 

5 Shop-bought cereals

Most supermarket cereals are filled with sugar and very high in starchy carbs, which will have your energy levels crashing come mid-morning. Better options include home-made granola (like the cinnamon pecan granola from Deliciously Ella), which are easy weekend jobs and last a good while, porridge or overnight oats, omelettes or poached eggs (in fact, any kind of eggs) on wholemeal toast.

6 Rice cakes

These are often a go-to food for anyone counting calories. Unfortunately, they will skyrocket your blood sugar levels. A better choice would be a couple of oat cakes topped with unsweetened nut butter or a little hummus. 

7 Agave nectar / syrup

Agave syrup comes from a cactus, and the syrup is made from the pulp of the leaf. It’s very highly processed and is mainly fructose, which needs to be processed by the liver, causing more stress for an already over-worked organ. Fructose is actually worse for you than glucose (which is effectively what we are talking about when discussing ‘blood sugar’). Agave syrup (or nectar) is very similar to the (deservedly) much-demonised high fructose corn syrup, that has contributed greatly to the obesity epidemic in the US. My advice? Do not use it!

8 Mycoprotein like Quorn

Quorn is a very processed food that comes from a fungus Fusarium venenatum and is fermented.  It has a lot of other ingredients added – like flavourings, yeast, starches and colourings, gluten to give it the texture and flavour of meat. Lentils, pulses, tofu and tempeh are a much healthier alternative if you’re after vegetarian choices.

9 Fruit Juice

The easiest way to get lots of sugar into your system in a short space of time is by drinking it. And since it comes in as liquid, the body doesn’t register it as “eaten”, so it cunningly slips past any detectors that might otherwise signal satiety or ‘satisfaction’. Fruit juice – particularly when freshly squeezed – certainly contains lots of lovely vitamins and minerals, but it contains just as much sugar as that can of Coke. So, don’t kid yourself: fruit juice is not healthy. If you want fruit, eat fruit. Don’t drink it.

Did any of these surprise you?