MEDITERRANEAN FRITTATA

This is a fantastic quick and easy protein-rich lunch. Plus, you can make it in advance and stash it in the fridge. If you cook it in an individual muffin tray, then you get mini frittata which are perfect for packed lunches or picnics.

Serves 2

Ingredients:

200g baby spinach

1 tbsp olive oil/coconut oil

1 onion, thinly sliced

40g black olives, pitted and halved

6 free range eggs, lightly beaten and seasoned with salt and pepper

115g feta cheese, cubed

Method:

1. Wilt the spinach in a covered saucepan for 2 to 3 minutes. Squeeze out any excess water.

2. Heat the oil in an ovenproof frying pan and fry the onion until soft.

3. Pre-heat the grill to medium while the onions are cooking.

4. Spread the onion, spinach and olives over the base of the pan.

5. Pour the eggs over the mixture and scatter the feta on top.

6. Set the base by cooking over a moderate heat for about 5 minutes.

7. Cook the top of the frittata under the grill for about 3 minutes, until golden. Serve with a fresh green salad seasoned with lemon juice and olive oil.

8. Enjoy!

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.

Tip 1: Don’t go Crazy

It can be tempting to go crazy over the Bank Holiday weekend, thinking you’re going to get back to your healthy lifestyle in September.

Instead, how about setting realistic goals over the weekend regarding alcohol, sugar and movement?  Think maintenance rather than putting your head in the sand.

Tip 2: Have a Plan Before You Go Out

I’m not suggesting that you have a complete itinerary for your Bank Hol weekend, we all love a bit of spontaneity, especially when the weather is good!

But if you have current health goals - what is the best way to keep these ticking over? Think about what you might eat when you’re out, how many drinks you’d like to have, what movement you can get in.

Tip 3: Watch Your Portion Sizes

Buffets and barbecues are fantastic, and a great way to share food with lots of people.

But beware of portion creep - we can easily eat two or three times more than we are intending too! Grab your plate and fill it to normal portions - ideally 1/4 plate carbs, 1/4 plate protein and 1/2 plate veggies. Resist the temptation to go back for more if you’re not hungry.

Tip 4: Could You Have One No-Alcohol Day?

Even without full-sugar mixers, alcohol is just plain sugar and may contribute to brain fog, low energy and weight gain if you go crazy.

Try to give your liver a day off over the weekend and limit the damage you do the rest of the time by choosing drinks wisely.

Tip 5: Add in Some Movement

Encourage everyone to get out for a walk after the barbecue! It can be tempting to sit around chatting all day, but just a ten-minute walk can help improve our blood sugar balance.

Get the kids out, take the dog for a walk, everyone will be grateful for a little movement!

And if you’d like to get your September started in the best possible way, why not book a free 30-minute health review with me today? Just click this link.

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.

Understanding the challenges

Fussy Eaters

Dealing with picky eaters is a common issue for many families and, if you have young children, this may be your biggest bugbear. Children often go through phases where they refuse certain foods or prefer a limited diet. What you need to know is that, most of the time, fussy eating isn’t about food, and it’s (usually) not about you either. It’s about children wanting to be independent and explore their preferences. 

Fussy eating is generally something children grow out of. Their palates change as they get older and they don’t need to exert quite the same level of control over their environment and, very gradually, something resembling normal family eating can resume. 

PRO TIPS:

• Never force your child to try a food. 
• Have realistic expectations. Ask your child to lick a piece of food and work up to trying a mouthful over time. Don’t forget to praise your child for every small effort, like trying a new food.
• If your child is fussing, ignore it as much as you can. Giving attention to fussy eating can encourage your child to keep behaving this way.
• Set a time limit of about 20 minutes for meals. Anything that goes on too long isn’t fun. If your child hasn’t eaten the food in this time, take it away – but don’t offer your child more food until the next planned meal or snack time. 
• Don’t give up at the first hurdle. Keep offering foods that have been refused before. It can take up to 30 times before they even try a taste of a food they previously refused. Frustrating? Yes! Consider that you are training them for the future. 

 

Hidden sugars in foods 

In today's food market sugar is hidden in many products especially cereals but also sauces and condiments like ketchup, making it difficult to ensure your family is consuming a balanced diet. High sugar intake can lead to various health issues, including obesity, tooth decay, and behavioural problems in children. Knowing how to identify hidden sugars and finding healthier alternatives is crucial for maintaining your family's health. The solution? Be a label-reading Ninja. 

PRO TIPS: 

• Explore supermarkets online for your favourite condiments before you set foot in the shop.
• Homemade breakfasts can be a healthier alternative to sugary cereals. Try recipes for porridge with fresh fruit, yoghurt parfaits, or wholegrain pancakes. These options are not only nutritious but also delicious.

Different dietary needs 

Every family is unique, and so are their dietary requirements. Whether it's allergies, intolerances, or personal preferences, catering to different needs can be tricky. It's essential to find a balance that satisfies everyone while ensuring nutritional adequacy.

PRO TIPS: 

• Try to find base meals that work for most people and have bowls of extras that people can add in to suit their requirements - like doing a chilli dish with cauliflower rice, regular rice and tortilla chips. It’s an extra step but easier than cooking a bunch of entirely different meals. 
• Communication is vital. Involve family members in meal planning and grocery shopping to ensure everyone feels heard and included.
• And accept that sometimes things won’t work out and cooking two meals is inevitable so you might as well make your peace with it…

Busy household calendars

Balancing meal preparation with a busy household schedule is one of the biggest challenges parents face. Between work, school, and extracurricular activities, finding the time to cook healthy meals can seem impossible. However, with the right strategies, you can streamline your meal prep and make it manageable.

PRO TIPS: 

• Time-saving tips like batch cooking and meal prepping can make a world of difference. Set aside a few hours at the weekend to prepare ingredients or cook meals for the week. Use kitchen gadgets like slow cookers and food processors to cut down on cooking time. 
• Creating a weekly meal plan not only saves time but also reduces stress. Knowing what's for dinner each night eliminates the last-minute scramble and helps you stay organised. 

Building a positive food environment

Creating a routine

Establishing regular meal and snack times helps create a stable eating pattern. Make family meals a priority whenever the calendar allows. Sharing meals together promotes healthy eating habits and strengthens family bonds. It provides an opportunity for everyone to connect and enjoy quality time together.

Encouraging healthy habits 

Parents play a significant role in shaping children's eating habits. Be a role model by making healthy food choices yourself and avoid making judgements about foods being ‘good or bad’.  

You can gently incorporate nutrition education into daily life. Discuss the benefits of various foods, for example, and involve children in the cooking process. Reward systems can be effective for encouraging children to try new foods and make healthier choices. Be sure to use non-food rewards like extra playtime or a fun family activity.

Fostering independence 

Encourage children to take an active role in the kitchen. Assign age-appropriate tasks that allow them to contribute to meal preparation. Younger children can help with washing vegetables, while older kids can assist with cooking and meal planning. This not only teaches valuable life skills but also builds their confidence and interest in healthy eating.

Feeding your family doesn't have to be a constant battle. When you understand the challenges and make a plan to implement (over time) some of these practical solutions, you can create a positive and nourishing food environment for everyone. Remember, the goal is to make mealtime enjoyable and stress-free, fostering healthy habits that will last a lifetime.

And I offer Family Nutrition programmes, if you’d like to come along and have a chat to me – just click this link.

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.

When you’re standing in the supermarket aisle or in the bespoke tea shop, it’s easy to forget that tea drinking has been an activity spanning millennia and, though we might use it as a pick-me-up in the morning or the vehicle for a good gossip with friends, it’s been revered - almost sacred - as a ritual for a long, long time.

Think of this blog as a celebration of the cuppa in which I’ll be walking you through where it came from, whether it’s any good for your health, how much you should be drinking and some fabulous ways to honour this amazing drink. 

Here’s who ‘invented’ tea

The origins of tea date back thousands of years in ancient China. Legend has it that in 2737 BC, the Chinese emperor Shennong accidentally discovered tea when leaves from a nearby Camellia sinensis plant blew into the bowl of hot water he was drinking.

From these legendary beginnings in China, tea's consumption spread throughout East Asia, to Japan, where it became an integral part of Zen Buddhism and the traditional tea ceremony. 

By the 9th century, tea had reached the Arab world and eventually made its way to Europe in the 16th century, thanks to Portuguese and Dutch traders. The British, in particular, embraced tea passionately, leading to the establishment of tea plantations in India and Sri Lanka. The British East India Company helped popularise tea drinking in the West in the 17th century. It was a popular trade commodity, travelling along routes like the ancient Silk Road.

Different types of tea

There are four main types of true tea - white, green, oolong, and black - all derived from the Camellia sinensis plant. The difference lies in the processing methods used.

WHITE TEA is the least processed, using just the young buds which are steamed and dried. Originated in China in Fujian Province. 

Flavour: delicate, light, slightly sweet.

Reported benefits: contains anti-aging properties and supports immune health.

GREEN TEA originated in China and Japan. The leaves are heated through pan-firing or steaming to prevent oxidation. Green tea has gained popularity over the last decade, and you’ll find many products in supermarkets today. 

Flavour: fresh, grassy, slightly sweet.

Reported benefits: high in antioxidants, aids in weight loss, and boosts brain function.

Famous teas: Japanese Matcha or Sencha, rolled gunpowder green teas from Morocco, Dragon Well green tea from China.

OOLONG TEA from China and Taiwan is semi-oxidised.

Flavour: Complex, ranging from fruity to floral.

Reported benefits: aids digestion, promotes healthy skin, supports metabolism.

Famous teas: Da Hong Pao oolong.

BLACK TEAS are most plentiful. Originating in China, India (Assam and Darjeeling), and Sri Lanka (Ceylon), they are fully oxidised before heating, resulting in their dark colour and rich flavour. This is your ‘regular’ tea; think English Breakfast, Assam and Earl Grey.

Flavour: bold, robust, floral, malty (varies greatly).

Reported benefits: improves heart health, enhances gut health, provides a steady energy boost.

Famous teas: Lapsang Souchong, Darjeeling from India.

PU-ERH from China’s Yunnan Province.

Flavour: earthy, rich, smooth.

Reported benefits: Known for its probiotic properties, aids in digestion, and may help with weight loss.

Famous teas: Menghai Da Yi (Dayi), Xiaguan Tuocha, Lao Ban Zhang.

HERBAL TEAS

Beyond the traditional teas, there are also herbal tisanes made from flowers, fruits, and herbs that offer their own unique flavours. 

These teas are not caffeinated, which means you can drink them freely without them impacting your sleep. 

This is why a cup of tea might relax you…

True tea (that’s the white, green, black, oolong and pu-ehr teas) naturally contains the amino acid L-theanine, which has some unique and beneficial effects. It’s what gives you that ahhhhhh moment when you enjoy a cup of tea. It’s particularly abundant in green tea leaves.

Reasons to love tea

Promotes ‘calm alertness’ - L-theanine has been shown to induce alpha brain waves, helping you feel more calm and relaxed while also maintaining focus and alertness. This makes tea a great beverage for enhancing concentration without the "jittery" effects of caffeine alone.

Reduces stress and anxiety - studies indicate L-theanine can help lower psychological and physiological stress responses by prompting an increase in serotonin, dopamine, GABA and other calming brain chemicals. This anxiety-reducing effect makes tea popular for unwinding.

Boosts mood and cognitive performance - the combination of L-theanine and caffeine in tea has been linked to improvements in cognitive abilities like reaction time, memory, and mental focus. It can provide an overall mood and mental clarity boost.

Supports immune function - some research suggests L-theanine may help strengthen the disease-fighting capacity of human gamma delta T cells, which are a part of the body's immune defenses.

How much tea is it OK to drink?

Despite the health benefits, it's important not to go overboard. The recommended upper limit is around 3-4 cups (700-900ml) of tea per day for an adult. Drinking much more than this could potentially cause side effects like anxiety, headaches, and insomnia due to the caffeine content.

Some people are genetically more sensitive to the effects of caffeine than others. If you’re sensitive, you will likely find you do better with far less caffeine; maybe even none. 

In any case, everyone should be mindful of the half-life of caffeine. This is the amount of time it takes for half the caffeine in your cup to leave your body, which is between six and eight hours. So, that means it will take up to eight hours for half the caffeine in the cup to leave your body. Caffeine is a stimulant, so afternoon drinking is not advised. Even if you don’t have trouble dropping off to sleep, if you go to bed around 10pm and you’re having a cuppa after 2pm, somewhere along the line that caffeine will be affecting the overall quality of your sleep. 

TIP: the quality of bagged teas you'll find in most supermarkets can vary quite a bit. Many contain "tea dust" or the lower grades of broken/crushed leaves. For a higher quality tea experience, opt for loose leaf teas when possible. Loose teas tend to use more intact leaves which results in a richer, more full-bodied flavour.

Other tea tips:

• Herbal/fruit tisanes make a nice caffeine-free option for iced teas
• Don't throw out those used tea leaves. They can be composted or used on houseplants as fertiliser.
• Black tea can help food remain fresher longer due to its antioxidants - try storing baked goods with a few loose tea leaves.
• The tannins that give tea its slightly dry feeling in your mouth can actually help cut through rich, fatty foods.

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.

 

SLEEP AND WEIGHT

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. It’s not all in your head.

Busy mums and working women alike, many of you are likely sleep deprived. Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep per night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of healthy eating and your weight.

Sleep deprivation causes hormone imbalance, and I’m not talking about PMT, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone that makes you feel hungrier) and leptin (the satiety hormone that tells you when you’ve had enough to eat) are majorly disrupted when you are not sleeping enough. So, after a night of lousy sleep, if you feel like you need to eat a banquet, it’s not all in your head but rather in your hormones. The feast you desire is going to be filled with high-carb, starchy foods and not the lovely healthy ones you might otherwise choose. 

STRESS AND YOUR HORMONES

Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle and one particularly good reason why it is so important to take the time to unwind before hitting the sack. 

Cortisol is one of the main stress hormones. It should follow a specific pattern throughout the day, starting off low (after all, you will have just got up from a ‘restful sleep’), rising to a peak in the morning to get you out of bed and gradually tailing off towards evening time. Prolonged periods of stress can create an imbalance in this daily rhythm that may lead to cortisol levels being high come night-time. Typically, this would leave you feeling tired but wired – absolutely exhausted, but your head is buzzing when you hit the pillow. Not exactly the recipe for success. 

The stress placed on the body by lack of sleep also upsets your body’s sensitivity to insulin (the fat-storage hormone), which contributes to weight gain and this, in turn, exacerbates hormonal symptoms like hot flushes and night sweats.

During the perimenopause (the transition to the menopause), those night sweats caused by falling levels of oestrogen are enough to keep anyone from restful slumber. But did you know that oestrogen also allows your body to better use the ‘happy hormone’ serotonin, which is the precursor to the ‘sleep hormone’ melatonin? And, during menopause, when oestrogen levels fall steadily, progesterone falls off a cliff. This is a problem for women because progesterone helps you fall asleep faster and experience fewer disruptions to your sleep. (A similar scenario plays out during menstruation).

BALANCED BLOOD SUGAR LEVELS = BETTER SLEEP

The more starchy carbs you eat, the more glucose is in your blood and the higher the amount of insulin that your body needs to restore blood sugar balance. If your diet is high in starchy carbs like bread, rice, pasta and sugars, you make more insulin, which creates blood sugar fluctuations at night, and these cause sleep disturbances. 

A sugar ‘crash’ at night triggers a release of cortisol to wake you up at the wrong time, and this can shift you out of deep sleep into a lighter sleep phase. Moving to a way of eating that balances your blood sugar helps significantly improve the quality of your sleep. 

TIPS FOR A GOOD NIGHT’S SLEEP

There are a number of things you can do (or not do) to improve your chances of sleeping well.

DO

• Try to go to bed at the same time every day. Your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you completely switch off. 
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if you struggle with cold extremities.
• Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement. 
   

DON’T

• Engage in stimulating activities – like playing a competitive game, watching an edge-of-the-seat film, or having an importantconversation with a loved one. Even using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun. 
• Eat a heavy meal within four hours of going to bed.
• Drink caffeine in the afternoon – including coffee, ‘normal’ and greentea, and colas.
• Use alcohol to help you sleep. Alcohol can make sleep moredisturbed.
• Go to bed too hungry. Have a snack before bed – a glass of milk orbanana are ideal.
• Try to avoid daytime naps.
• Try not to get frustrated if you can’t sleep. Go to bed in a positivemood – “I will sleep tonight”.  

You will almost certainly have read some of these tips before. Just knowing the information is not going to give you the restful night’s sleep you are looking for.

The only thing that counts is action. If you know beyond a shadow of a doubt that lack of sleep is at the root of not getting organised enough to plan your meals ahead of time (which may result in your feeling forced to grab a coffee and croissant on the way to work), has you craving sugary snacks you wouldn’t otherwise eat and feeling like a shadow of your normal self, I invite you to put getting more and/or better sleep at the top of your to-do list this week to see what a difference it can make.

You might have a whole list of things on your list already this week but focusing on this ONE thing might be what you need to see a real shift in everything else. Why not message me and let me know what you’re going to do?

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.

The ageing process is due to inflammation of one sort or another. I know you’ll get that in relation to joint pain, but did you know that what you eat has a big impact on how your skin ages?

Eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods such as cakes and biscuits) can lead to damage in your skin's collagen, which keeps your skin elastic and helps it resist wrinkles. This is largely caused by a high glycaemic diet. High sugar foods, like the ones listed, tend to spike our blood sugar, which causes glycation. 

Glycation is a process caused by the presence of excess glucose in skin fibres. Glucose surrounds around the collagen and elastin fibres and, over time, causes them to become rigid and even break, losing their activity. With age, these molecules accumulate in the skin and end up destroying the supportive cushion formed by elastin and collagen.

Alcohol and caffeine can also have a negative effect on the appearance of your skin. Dehydration from coffee or alcohol can also cause skin redness or inflammation. Dry skin patches may appear around your nose and chin area.

On a more positive note, you should bring more of the healthy fats into your diet. Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. 

If you have even a passing interest in face creams, you’ll likely have read about how some ingredients fight age-accelerating particles called free radicals. The magic ingredients in this case are antioxidants, and they’re in plentiful supply in fruit and vegetables of all colours. Eating as many different colours over the course of a week is helpful.

As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts.

Would you like to know more about skin health? Nutrition can help with conditions such as skin ageing, acne, psoriasis, eczema and dermatitis. If you’re interested in knowing more, why not get in touch?