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?

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.