The Truth About Caffeine

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The Truth About Caffeine

Coffee is available everywhere – take Starbucks for example - in every city, every street corner even on the aeroplane.

This extremely popular drink has been consumed since the 15th century and the world drinks 500 billion cups a year. Wow.

Asaf Bar-Tura says that the modern coffeehouse fits the mold for the contemporary need for a place between home and work. This is true. 

But is this a good thing?

Many of us rely on that morning cup of coffee or tea to wake us up, to keep us going through the morning and to provide a boost for the mid-afternoon dip in mood and energy. While this may appear to be a pretty harmless habit, it is by no means the ideal solution to slumping energy levels and it can have a negative effect on our health.

Coffee contains caffeine. Caffeine is a stimulant that can trigger the release of adrenaline, providing the body with a quick burst of energy as it causes the level of sugar in the blood to rise. This rise can also serve to give the brain a boost and we may notice improvements in mood and alertness. However, this ‘high’ is soon followed by a slump, giving rise to cravings – often for something sweet and sugary, dizziness, irritability, anxiety, sweating, palpitations, poor concentration and the need for another pick-me up. This sharp roller coaster rise and fall in blood sugar levels leads to an imbalance and a reliance on greater amounts of coffee and other stimulants.

Health Implications:

Caffeine is an ‘anti-nutrient’ that prevents the absorption of important vitamins and minerals and can also promote their excretion, such as B vitamins, vitamin C, calcium, magnesium, zinc and iron – nutrients that are required for energy, immunity, stress management and cardiovascular and bone health. Coffee creates an acidic environment in the body that needs to be neutralised – one way of achieving this is by the leaching of calcium from the bones. “Would you like Osteoporosis with that cappuccino sir?” 

Studies have shown that coffee may contribute to high blood pressure as it interferes with the water volume in your arteries. As it raises insulin if is consumed continually then this can keep insulin levels in the blood high which is how diabetes develops. 

Reducing your caffeine intake: 

  1. Cut out coffee. Do this gradually to avoid headaches and irritability linked to withdrawal. If this proves to be a huge task and a near impossibility, stick to one cup per day and make sure you drink it with food before 2pm. Coffee is a very heavily sprayed crop, so choose an organic brand if possible to reduce your intake of chemicals.
  2. To help with balancing blood sugar levels and prevent the rapid fall, have a balanced complex carbohydrate and protein snack. Some nuts or seeds, oat or rice cakes with hummus, cottage, cheese, chicken, turkey or avocado. Coffee is often drunk when blood sugar levels are low.
  3. Drink plenty of pure water – coffee is a diuretic that can cause dehydration. Drink 2 glasses for each cup of coffee.
  4. Try alternatives such as chicory, barley or carob-based drinks, they look like coffee and some of them taste very similar; experiment and find one that suits your palette. Also try dandelion coffee (great for supporting the liver), herbal and fruit teas.

Starbucks anyone!? 
 

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Are Your Adrenal Glands Stressed Out?

Are Your Adrenal Glands Stressed Out?

The adrenal glands are our stress glands that sit on top of the kidneys.  They are chiefly responsible for regulating the stress response through the synthesis of numerous hormones. Healthy adrenal glands secrete a number of hormones such as adrenaline and cortisol. These allow our bodies to deal with physical and emotional stress.

Every time we experience stress the adrenal glands release cortisol into the blood stream so that we can deal with the fight or flight response. However if we are exposed to significant amounts of stress over a long period of time then these delicate glands can become exhausted and not work as efficiently.

The Stress Response:

When we experience physical or mental stress the adrenal glands release adrenaline and cortisol into the blood stream to prepare us for the stress. The heart beats faster, pupils dilate and sugar is sent to the muscles to deal with the stress. There are three stages of stress:

1) The alarm stage

This is the initial stage of stress. This stage experiences an over acting of the sympathetic nervous system where adrenaline and cortisol increase and blood flows away from the brain to the muscles.

2) The resistance stage

Overtime, if you are under constant stress your adrenal glands continually release adrenaline and cortisol to deal with it. They are going to full efforts to cope with the situation and often you can start to feel irritated and pressured.

3) The exhaustion stage

This is where the adrenal glands have been so over worked that they no longer function efficiently and optimally. They are exhausted which means the body can’t cope with anymore stress. As a result the person can feel exhausted, weak, burnt out and depressed.

Symptoms of Adrenal Dysfunction  

Difficulty falling asleep

Dizziness when standing up suddenly (especially in the morning out of bed)

Fatigue, apathy

Slow starter in morning

Clenching or grinding teeth

Poor appetite (no breakfast)

Salt craving

Low libido

Muscle aches/cramps

Depression

Poor memory and concentration

Insomnia, poor sleep

Inability to deal with stress

How to Support Your Adrenals Glands: 

Diet – Blood Sugar Balancing (cornerstone of adrenal support)

- Eat little and often – about every 3-4 hours

- 3 main meals with snacks in between

- Avoid refined carbohydrates

- Increase whole grains

- Good quality protein at each meal and snack

- Increase high fibre foods (water soluble especially as slows digestion, absorption of carbohydrates, increase cell sensitivity to insulin)

- Increase essential fats such as oily fish, avocados nuts and seeds.

- Drink enough water/fluids

- Avoid stimulants –alcohol, tea, coffee, cola drinks, chocolate, cigarettes

Foods to Avoid

Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron.

Alcohol – Excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation.

Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.

Supplementation

B vitamins

When under stress your body requires more B vitamins which are involved in protecting the nervous system. As they are not stored in the body they must be taken in sufficient amounts at all times. Supplementation of a B complex is important for energy production. Good food sources of the B vitamins are yeast extract, green leafy vegetables, eggs, salmon and whole grains.

Vitamin C – 2-3g per day

Vitamin C is vital to help the body cope with stress. Large amounts of vitamin C are stored in the adrenal glands and levels are significantly reduced when one is under stress. Good sources are from fresh fruit and vegetables. A daily supplementation of at least 1000mg of vitamin C per day should be recommended too.

Zinc – 15mg per day

Zinc is necessary for the production of the adrenal hormones and it is therefore extremely important to ensure optimum levels of zinc are maintained in the body. Zinc is often lacking in today’s diets and therefore a zinc supplement could well prove extremely beneficial

Magnesium – 300 mg per day

Magnesium helps to reduce the risk of adrenal exhaustion from chronic stress. It is essential for production of enzymes and energy needed in adrenal cascade. It is key in blood sugar control. It also helps to relax the nerves which can be very helpful in maintaining nervous health.

Herbs to Help Stress

Siberian Ginseng maintains adrenal function by supporting and rejuvenating adrenal function. It is an adaptagen meaning it either helps to increase or decrease cortisol and DHEA. It has calming effects.

Liquorice Root can help anxiety disorders and encourage restful sleep. It increases energy and can raise cortisol levels. It also helps decrease symptoms of hypoglycemia.

Glandulars

Adrenal cell extracts from bovine or porcine can help to restore adrenal function which is useful in adrenal fatigue/exhaustion. It encourages the secretion of a variety of adrenal hormones such as adrenaline and noradrenalin.

Digestive Enzymes

Stress can play havoc with the digestive system by inhibiting digestive enzymes. This can lead to indigestion, bloating, gas, heartburn, constipation or diarrhoea. Supplementing digestive enzymes prior to, or during a meal, can help to eradicate some of the problematic symptoms.

Lifestyle recommendations

  • Stress Management – meditation, prayer, deep breathing
  • Time management –learn to say “no”
  • “Me time” – pamper yourself, massage, relaxation, hobbies
  • Enhance and cherish important relationships – family, friends, better communication
  • Identify “energy robbers” in your life – person, place, environment, work
  • Appropriate exercise – regular but not excessive – tai chi, yoga, pilates, walking, swimming

If you would like to transform your energy in just 5 days then download a copy of my free Energy Ebook here

Let's Talk Supplements

Let's Talk Supplements

WARNING - Supplements is a minefield and should only be taken to 'supplement' the diet. 

It's hard isn't it? Choosing the right supplements for you. 

I’ve been recommending supplements to clients for over 10 years now and usually I like to use tests such as blood tests, urine tests and hair mineral tests before I start recommending any pills but here are my general guidelines: 

They are a supplement to the diet meaning you only need to take supplements if you are deficient in particular nutrient or you want to take preventative measures. 

You do get what you pay for when it comes to supplements so make sure you get them from reputable places such as Whole Foods Market, Planet Organic or Revital. These companies care about your health and the products they stock are of better quality. 

Be mindful of the supplements available from the high street such as Tesco, Boots and Holland and Barrett because the bioavailability (which means the absorption rate) is poor, the dosages tend to be a lot lower and they are often packed with fillers and preservatives such as caking agents. 

As a rule of thumb if you can’t pronounce it - don’t eat it.

Here are my top 10 tips when choosing supplements: 

  1. Avoid minerals in the form of oxides, sulphates and carbonates, which are difficult for your body to absorb. Choose those in the form of citrates instead. It is estimated that you will absorb only 6% magnesium when the mineral is in the form of magnesium oxide compared to 90% when it is magnesium citrate. 
  2. Choose a natural form of vitamin E (labelled d-alpha-tocopherol) rather than the synthetic version (DL-alpha-tocopherol), which is not so easily absorbed. 
  3. Choose vitamin B6 as pyridoxal-5-phosphate, not the cheaper pyridoxine as it is easier for your body to use. 
  4. Buy vitamin D as D3 cholecalciferol, not the D2 (ergocalciferol as D3  is the active form and 87% more effective at raising and maintaining levels. 
  5. Take vitamin C as an ascorbate rather than ascorbic acid. 
  6. When buying fish oils make sure the EPA and DHA ratios are 770mg and 510m respectively. Avoid cod liver oils which are extracted from the liver of the fish rather than the body of the fish as the liver contains the toxins and heavy metals such as mercury. 
  7. If taking iron supplements some can be constipated. The best form of iron that does not cause this is iron bisglycinate. 
  8. When choosing probiotics avoid the yoghurt based ones as these are loaded with sugar. It’s best to get either powdered or capsule versions. Watch out for maltodextrin as this is also a sugar which can lead to blood sugar fluctuations. Instead go for probiotics with FOS (Fructooligosaccharides). These help to feed the existing friendly bacteria in your gut.  Aim to get ones that have at least 22 billion organisms.
  9. Silicon Dioxide aka Silica functions as an anti-caking agent to prevent foods from absorbing moisture and clumping together. No scientific research has found whether it is a necessary nutrient for our bodies, nor has research found any signs that it causes harm to the body.

 Magnesium Stearate, ose endings, stearic acid, cellulose.

How I Ran Two Businesses With Burnout

How I Ran Two Businesses With Burnout

I get asked this from time to time - how did I run my business - and another one on the side - whilst dealing with chronic adrenal fatigue? 

The honest answer is - I just did. I never gave up. I carried on against all odds and powered through everything I had to do. 

But I did it in a smart way. 

Obviously when I first collapsed I didn't have a choice but to stop and rest and sleep. So whilst I was running two businesses I was running them from my bed and my productivity was massively reduced. I had to get good at prioritising things. I asked myself ‘What was the most important thing I had to do that day?’ I would only set out to achieve a MAXIMUM of three things in any given day. Anything more was too taxing and too ambitious. 

My work hours were reduced to about four hours per day - there was no way I was working normal hours. Almost every day I had to sleep during the afternoon  to recover from a crash and there were ALOT of days where I was in bed all day and just couldn't move. Not even lift my head off the pillow. 

If I started to get too tired I would stop and just say to myself - I don’t have to reply to this email now. I will do it in the morning when I wake up feeling better. 

I had the help of a few interns at the time who I relied on a lot. They were my legs and feet if things had to physically be done. This is something I highly recommend you do. Delegating is king! I did manage to go to meetings - and probably too many but I would always go straight home afterwards i.e collapse in an uber, breathe, and climb straight into bed to sleep again.  

One very important way I got through this was the support around me. I had my sister and my partner mentally reassuring me that I would get better whilst at the same time encouraging me to slow down and reminding me to take things easy and much more slowly. You must have these people in place. Please go and find them and tell them your situation. If they love you they will not ignore you. 

I had to come to terms with my reduced work load and not compare myself to ‘healthy’ individuals who were unstoppable to me at the time. That meant not surfing on social media. Seeing other peoples’ successes would crush me at times and trigger anxiety. 

In order to work as effectively as I could - feeding my body and nourishing it was critical. So eating every 3 hours was key to keeping my blood glucose up. Skipping meals was very dangerous for me. Inevitably I would crash if I left too many hours in between meals. I even set alarms to remind me to eat all my meals, snacks AND take my supplements. At one point I was taking 40 supplements a day. Please read my previous blog post here on how to identify which nutrients you need and why. 

Another thing I did was add in ‘green time’. These were allocated times throughout the day where I would stop what I was doing and take ten minutes out to mediate or do some deep breathing in order to ease my sympathetic nervous system and get my body and mind into a more restful state. This is something I always encourage to anyone in the same situation. You can used the apps Headspace or Calm to get you started. 

Exercise was out most of the time. That really had to be put on hold. As was socialising. So many times people would come to me for a cup of tea

Finally, I think the answer really is to just be sensible. No amount of pushing will cure burnout. It really is a matter of listening to your body and deciding day by day how much you are able to do without overdoing it and making yourself worse. 

Recovery is a marathon. Not a race. It’s a slow burn which is hard but that is the mindset you need to have. And you need to be ok with this acknowledgment and nod and smile in the face of it all because patience and persistence is the bottom line.

 

The Secret To Getting Your Energy Back

The Secret To Getting Your Energy Back

3 years ago I collapsed in the park, climbed into bed and stayed there for 3 years. 

I couldn’t move, was paralysed by exhaustion and had miserable thoughts about packing it all in. 

Since then my life has done a 180 and I’ve been on a journey of discovery and recovery ever since. 

I can safely say that I am now totally healed and will never go back to that difficult place again. 

But there were somethings that I were pivotal in this recovery process. The first being support - no way could I have done this without loved ones around me. Food. The right stuff at the right time. REST! For sure and persistence. 

But one of the most marked changes came from the nutrients I took on a daily basis. (40 a day at one point!) 

Not so long ago I did a Hair Mineral Analysis test which measures the the ratios of different minerals in your tissues. My results came back TYPICAL of someone with burnout which follows these traits: 

High sodium and low potassium levels means that your adrenal glands are in a constant situation of stress. 

AND low levels of sodium and magnesium which means the adrenals are working insufficiently aka adrenal fatigue.

I was this pretty picture ;-) 

So what did I do? I took targeted nutrients to rectify my minerals and bring all levels back to normal reserve levels. 

The results? AMAZING! I can’t tell you how much this final piece of my recovery has been the missing link. I honestly feel SO energised, much more bouncy and sleeping incredibly well. 

So if you have a healthy diet, sleep well, rest a lot and want to take your health and your recovery of burnout to the extra mile then I highly recommend you take this test and follow the nutrient protocol provided. 

Usually this test costs £200 but because I really want you to see the benefits too Im giving everyone a discounted rate. The whole test and plan is only £69. 

But I only have a limited number of kits and really want them to go to the right people! So get in quick. If you want a kit just send me a message or email me directly on enquiries@missnutritionist.com

Yay! Excited for you

Top 5 Lunch Spots In London

Top 5 Lunch Spots In London

Most of you are probably eating out every day grabbing at least lunch and possibly breakfast as well. So I’ve scoured the market and come up with my top 5 health joints that are the best for the variety of choices and healthy options. 

1) Farmacy - Westbourne Grove

This place is just ‘wow’ on every count. The decor is cool and trendy. It’s full of cool kids who care about there health. The name is obviously very clever but it’s the food that really makes this place amazing with a desire to go back for more. 

The concept is plant based with an emphasis on a vegan and vegetarian diet. All dishes are free from dairy, refined sugars, addictive and chemicals. 

The menu is great because it features healthy comfort foods such as ‘The Pharmacy Burger’ and plant based ‘Ice cream Sundaes” 

All of the ingredients have been sourced from local, organic farms. 

Love it. Definitely the best health joint in town. 

www.farmacylondon.com

2) Timmy Green - Victoria

I’m obsessed with this place. The food is INSANE and if you go with some girlfriends you know you’re gonna be tagging some impressive flat lays. The menu has some great healthy options: Green Detox Smoothie and Vegan Nut Smoothie. Their breakfasts consist of Scrambled or Poached Eggs on Charcoal toast. And the lunch and dinner options range from Sashimi Salad to Paillard of Chicken with veg. Honestly my mouth is watering just reading the menu! 

But it’s the presentation that really knocks this place into one of the top spots. 

Each dish has ‘put together perfection’ syndrome and they really do have the wow factor. I mean just check out the soya matcha latte. Soo good!

The atmosphere is really cool and there is a lot of light in the restaurant so it feels fresh. 
Get in there guys. You will not be disappointed. 

www.daisygreenfood.com 

3) Roots Juicery - Goodge Street


When I walked in here for the first time I was like ‘Wow’. Everything about this place really impressed me. The concept, the food choice, the presentation and the convenience.

It’s predominantly raw foods but they have meat options with their salads too such as fish, eggs and chicken. The protein choice is high (which is what I find most places lack) and everything is super fresh. 

They have rows of fridges as you walk in which offer green juices, smoothies and raw desserts for those with a sweet tooth that don’t want to have a sugar crash mid afternoon. 

The presentation of the food definitely comes with love and you feel like it’s individual and not churned out for the mass market. Lots of colours and pretty plates for a good instagram picture! 

Ask for Chantal. She's the owner. A Swiss lady who is SUPER sweet and has all the time in the world for you. 

Honestly, go and see for yourself. I love it ;-)

www.rootsjuicery.co.uk 

4) Squirrel - Harrington Gardens South Kensington. 

Have you been here yet? The name has meaning the moment you walk in because there is a tree in the middle of the cafe and you instantly feel like a squirrel ;-)  

Jokes aside, the deli counter they have when you walk in is awesome and the lunch model they have is thus … 

Choose your base, choose your protein, pay and eat.

Good right? So that means you are in control of your diet. 

There is a huge array of vegetable and protein options that are nutrient dense and tasty at the same time. 

The branding is so cool. And different. And fun. Which makes it stand out. 

Definitely one to go and experience with your friends if you have more time on your hands. ;-) 

www.wearesquirrel.com 

5) Pure - Various locations across London

There aren’t many chains out there that I like but Pure is definitely one of them. This is because the choice is really varied. There is so much goodness to choose from. It’s the type of place that really cares about your health because they offer things that we want like - coconut milk yoghurt with gluten free granola. And high protein foods like Super Egg Pots with avocado and Sorrento Chicken Salad. They have lots of vegetable options too that are high in nutrients such as Vegan Super Bowl and Deli Pots like Veg Out and A Bit Moorish (a falafel and humous snack pot) 

For dessert options, again they offer smart treats like Chia Me Up and Choc’Avo Mousse which are all made with natural sugars. 

How good is that!? Most places don’t offer that extra mile AND they have sparkling water on tap for free! Yeah. 

Obviously the multiple locations make it convenient for you. They are always super friendly the staff, no matter where you go and you don’t pay through the roof for your food!

Have a look at the nearest one near you

 www.pure.co.uk

PMS Tips with Cleanmarine

PMS Tips with Cleanmarine

7 ways to reduce PMS

Nearly every woman on this planet dreads that time of the month because many of us suffer with PMS symptoms such as cramps, bloating and moodiness. It shouldn’t be like that however. So please read on to find out possible causes of PMS and 7 things you can do about it!

Primary causes of PMS:


• Oestrogen excess

• Progesterone deficiency

• Hypothyroidism

• Stress, adrenal dysfunction

• Blood sugar imbalances

Nutritional deficiencies (particularly magnesium and B vitamins) 

Heavy Metals toxicity 

• Impaired liver function (the liver utilises B vitamins to detoxify oestrogen and excrete in the bile)

7 things you can do: 

1. Implement a healthy lifestyle

Alcohol and smoking may affect hormones since they rob your body of nutrients and cause inflammation in the body. A paper in the Alternative Therapies in Health and Medicine Journal states that alcohol interferes with oestrogen detoxification, increasing levels and breast cancer risk. 

Hyman MA. Altern Ther Health Med. 2007 May-Jun;13(3):10-4, 16.

One study observed a strong, positive relation between cigarette smoking and risk of incident PMS. In fact current smokers were twice as likely as women who had never smoked to develop PMS. 

Am J Epidemiol. 2008 October 15; 168(8): 938–945.

So if you drink and smoke it might be an idea to cut down! 

2. Eat adequate protein 

Most people eat too many carbohydrates and not enough protein. Protein is essential for growth, development and maintenance of the body. Protein is needed to produce the hormones in the body – especially the sex hormones. So you need to eat a sufficient amount to ensure you can make the hormones you need. 

How much do you need? The average person needs 1g of protein for every kilo of body weight. So if you weight 60 kilos you need 60g of protein per day. 

3. Reduce stress

A study in the Journal of Women's Health states that women who reported high levels of stress in the two weeks before they got their period were two to three times more likely to experience physical PMS symptoms such as body aches, bloating, low back pain, cramps, and headache, compared to women who did not feel stressed early on in their cycles. 

4. Increase your greens

Dark green, leafy vegetables such as watercress, kale and spinach are high in magnesium. Magnesium is a major muscle relaxant and is associated with reduced PMS cramps.  Most women are deficient in magnesium because it gets depleted during times of stress. 

5. Correct nutrient deficiencies

A double blind placebo study gave women with PMS either 250mg Mg, 250mg Mg plus 40 mg vitamin B6 or a placebo. The results indicated that combination of Mg and vitamin B6 was more effective than Mg and placebo on decreasing the PMS symptoms.

6. Exercise 

Several observational studies reported that physical activity/exercise was associated with reduced prevalence of dysmenorrhoea. Evidence from controlled trials suggests that exercise can reduce primary dysmenorrhoea and associated symptoms, but these have been small and of low methodological quality.

7. Take effective supplements:

The following supplements are suggestions for symptomatic relief:  

Cleanmarine for women which is a unique all-in-one Omega 3, Phytonutrient and Vitamin blend. This formula also contains vitamin D and B vitamins all of which are needed for healthy hormone production. 

I have been taking this supplement for years and have noticed a huge improvement in my PMS symptoms as have many of my clients. 

You can order have a look at these products here: 

 http://www.cleanmarinekrill.co.uk/cleanmarine-feature-products/cleanmarine-krill-oil-for-women.html 

 #women #womenshealth #krilloil #omega3 #hormones #pms #cleanmarine #periods #bloggers #girls 

What I Eat In A Day

What I Eat In A Day

I've put together this blog post on what I eat in a typical day since I get asked this a lot. So see below! 

Typically I start my day with a protein smoothie which consists of an avocado, banana, protein powder (usually from KIN Nutrition), and almond or cashew nut milk from Plenish. I always have a second breakfast mid morning which is either a salmon on gluten free toast or smashed avocado. 

I love to snack which typically tends to be a a Dynabite or some nuts with a piece of fruit. 

Lunch is either at home or out and about. It's ranges from protein based dishes such as meat and veg or a protein dish from itsu such as the chicken teriyaki salad. If Im at home I'll have bean or quinoa based salads with some meat and vegetables mixed in. 

I eat every 3-4 hours so I'll have another snack at about 4pm with a cup of tea! This will be a protein smoothie or some edamame beans or a protein bar again. Sometimes I snack on hummus and crudités or freshly pressed juice such as carrot and celery juice which is excellent for the adrenal glands. 

Dinner is usually at home and I cook. It will either be a chicken roast with all the trimmings, lamb shank or fish with quinoa, bean salad and vegetables. 

If you'd like to download a week's worth of my diet then click on the 7 day menu here. 

Protein Packed Lunches

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Protein Packed Lunches

I'm always banging on about getting adequate protein in the diet. Here are some lunches you can make that are super easy, tasty and packed with protein. Enjoy! 

Black Kale and Salmon Salad

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Put a chopped onion into a pan with live oil and add a handful of kale. 

Cook on a low heat until the onion starts to go brown. 

Stir in a can of cooked chickpeas. 

Add some gluten free soya sauce and a pinch of salt

Put a fillet of salmon in some foil, drizzle with a little oil an lemon. Bake for 20 minutes and add in to of the kale salad. 

Pan Seared Tuna and Quinoa Salad

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In a fyring pan add a tbsp of coconut oil

Once it's hot add in a filet of tuna steak.

Meanwhile cook a cup of black quinoa and a cup of brown rice in some water. Bring to the boil and simmer for 20 mins. Drain and stir in some cooked edamame beans, chopped cucumber and a dressing of your choice. 

Once the fish is cooked to your liking add to the quinoa and rice medley. 

Quinoa and Chicken Salad

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Chop 100g of chicken breast into bite sized pieces. Place into a wok and cook. 

Bring to boil a cup of quinoa and simmer for 15 mins. Drain. 

Stir in some peas to the quinoa along with chopped herbs such as sage and thyme. 

Add the chicken. 

Drizzle some olive oil on top. You can add some sunflower seeds on top for a crunch too. 

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My Week As A Vegan

My Week As A Vegan

So I just finished 7 days of a vegan diet and wanted to write an honest and open review. 

For those of you that don’t know the reason I went vegan for a week is because I got a really interesting question from a follower who asked me if she should go vegan or not. She had watched a documentary called ‘What the Health’ which made some strong health claims about going meat free. The long and short of the conversation was “Let’s go on a vegan week together to see if it makes a difference to our health” 

Here’s what I found…

The beginning was really hard! My cravings for meat were pretty severe and the food prep took over slightly. But after day 3 the cravings subsided (luckily) and I got more equipped in my kitchen. I have to thank avocados here because without them being a vegan would be impossible.

I honestly thought that my energy levels would not change at all - but to my surprise they were actually really good during the whole week and I didn’t crash once. So now I’m tempted to continue on for another week but Im not sure I can last that long without some flesh between my teeth (sorry!) 

So all in all I was pleasantly surprised.

After watching the document myself here are my thoughts: 

  1. They claimed that PROCESSED meat and dairy foods are directly linked to high risks of cancer and CVD. This I totally agree with largely because the statistics are all based on the SAD (Standard American Diet) So that didn't come as a shock to me.   
  2. It’s FAT that builds up in the bloodstream and blocks insulin from working which causes diabetes and NOT sugar excess. This I totally agree with too. 
  3. The candidates they filmed with these illnesses were people who were extremely unhealthy in the first place. It was not people who are health conscious and uneducated about food i.e. you and me. Meaning: 

We don't need to throw ourselves into a panic and cut out meat completely in an attempt to be as healthy as possible and prevent illness. It's about being sensible. For example, the number one source of saturated fat is dairy and dairy is linked to CVD. OK. Sure. But this doesn’t mean we have to cut out ALL meat and ALL dairy and NEVER eat it again because it is the enemy ! It just means we need to make an educated decision to MONITOR the amount at which we eat and do what is right for our bodies and our values. 

Equally I don't think the majority of people on instagram live or eat in the way an American eating a SAD does! Everyone I meet at events, at talks, in my clinic has a healthy diet with good intentions. Mostly their diets just need tweaking. They do not need to be revolutionised or radical or restrictive. 

For me the most fascinating part of the documentary was the people from Duplin Country who were debating the environmental issues that cause health issues. The fact that despite healthy diets, no smoking and no alcohol EVERYONE on the farm who were exposed to toxic chemicals had a high diagnosis of cancers. That to me says that it’s not just diet that contributes to illness! It’s multi faceted. 

What didn't shock me was the fact that the sponsors of these health associations like the BDA and AHA were the food companies that are making us sick!  It's like the supplement industry - they don't care about your health they care about making a lot of money! 

So in conclusion three things are for sure: 

1) Don’t eat PROCESSED meat.  

Processed meats are implicated in cancer and CVD. They are packed with toxic chemicals such as sodium nitrites.

2) Limit dairy intake. 

I've always believed in a dairy free diet and consistently see good results with my clients. This is largely because most people don’t have the enzyme to breakdown lactose (the sugar in milk) and because it is meant for calves who have four stomachs - not one. 

3) Eat more plant based foods.

The evidence is stacked and consistently proves that eating vegetables and plant based foods has major and systemic health benefits. 

And as for me going 100% meat free. Im afraid not. BUT I’m definitely going to eat more of a plant based diet. I’m just not ready to give up meat for good. 

Thanks for reading and thank you joining me on this vegan week

Love ya

Rosie x

 

My 7 Day Easy Detox With Amrita

My 7 Day Easy Detox With Amrita

I’ve just finished my 7 day Easy Detox with Amrita and Im feeling amazing. I wanted to share with you my experience.

Just to give you some background the Easy Detox is a 7 day cleanse with a healthy diet whilst taking their active detox herbal blends. And it really does what it says on the tin because it was exactly that: easy. 

On a daily basis I would consume three main meals plus two snacks whilst taking the herbal blends. And they really are so easy to take. You simply open up each sachet, pour it in a glass and mix with coconut water. 

Inside these blends are a number of cleansing herbs such as turmeric, ginger, cinnamon and liquorice.  

So not only are they effective and safe for the liver they are tasty and really work. 

After my first sachet my gut felt really cleansed and I noticed more energy as the days went on. Quite often I would pour them into a smoothie as well and just found it so easy. 

I didn’t have the detox ‘die off’ effect which most people experience on a detox instead I noticed improved mental clarity and a calm and happy state of mind. 

I did some research on these products and can honestly say that the ingredients are really sound. Multiple studies have shown the effectiveness of turmeric and it’s health benefits. In the Journal of the Medical Association of Thailand a study on rats with diabetes was conducted and turmeric helped to repair and regenerate their damaged livers. 

Ginger is excellent for the immune system and a study in the APJTB concluded that ginger extract can inhibit the growth of many different types of bacteria. And liquorice is an adaptogenic herb which means that if your cortisol levels are high or low they will bring levels back into balance. Liquorice therefor is a great tonic for the adrenal glands. 

So if you are looking to do an easy but very effective home cleanse then the Easy Detox is for you. If your goals are weight loss, improved digestion and more energy then you can expect that at the very least in as little as 7 days.

How Not To Burnout

How Not To Burnout

We all know that having no energy means that we can't do anything. Our social plans get cancelled, we don’t exercise, we feel complacent and lazy and nobody wants that. Trust me ! I know! I've been so exhausted I couldn’t even lift my head off the pillow! Which is why I've put together this article to share with you my tips on eating for energy and preventing burning out in the busy lives we lead.

So first things first - how tired are you? On a scale of 1 to 10, 1 being the lowest, 10 being the highest - where would you put your energy? If you’ve said 5 or less or simply want more energy then here are my 7 steps to doing so: 

1) Balance blood sugar

The first thing I always address is making sure that blood glucose is kept on an even level throughout the day. Fluctuating blood glucose leads to energy slumps which is what you want to avoid if you are already tired. So eating regularly is key. Every 3-4 hours is recommended. And no skipping meals as it leads to bad food choices later which is likely to lead to sugar cravings and overeating. 

2) Avoid caffeine

Contrary to popular belief and the health benefits of caffeine, for people with energy issues it’s a double edge sword. Why? Because it wreaks havoc with your blood sugar levels and affects your body’s natural energy source. Yes it gives you a boost but it’s only temporary and it’s superficial energy. In the long run it just makes you more tired. EVERY patient I’ve seen who has cut out caffeine have noticed dramatic improvements to their baseline energy levels. So consider swapping your coffees and teas for caffeine free alternatives such as peppermint, ginger, lemon tea etc. 

3) Deflect Stress

This means getting good at dealing with stress and not letting it affect you. Easier said than done. I know. But too much stress overworks the adrenal glands and eventually will make you exhausted (aka burnout) I always say that stress is going to happy but how we respond to is a choice. It’s always a good idea to start putting things into perspective by asking yourself these three questions:

  1. Is it the end of the world? 
  2. Will it change in time?
  3. Is there someone worse off than me? 

Try this. It’s a practise thing though ;-) 

4) Get enough sleep 

Getting enough sleep for good energy is an obvious tip but honestly no one sleeps these days!! WHY!? It’s sooooooo important. Most patients I see get an average of 5 hours a night. 5!? How do they expect to function on that!? Your body is not a machine. We need to rest and sleep. We need a minimum of 8 hours per night. And the hours of sleep you get between 10pm and midnight are the most boosting! So please don’t skimp on sleep. It’s absolutely vital for healthy energy maintenance. 

5) Cut back on aggressive exercise 

A common misconception is that people who are tired all the time tend to think that by doing more exercise it will give them more energy. WRONG! Well not totally but here’s the caveat: If you are tired all the tired and have issues with low energy chances are you actually need to rest and BANK as much energy as possible. Your body is like a bank account. You have to deposit as much energy as you can. So aggressive exercise such as HIIT classes, running and boxing can tax the adrenal glands and mount a stress response which is not what you want if you are on the way to burnout!! Nooooo. This is a common mistake my clients make. So look at your exercise regimen and cut back on the aggressive exercise and start to introduce more calming and restorative activities such as yoga, pilates and walking in nature! (Im not a hippy I promise and trust me I used to be a gym freak but now Im totally converted) 

7) Take effective supplements 

This is a minefield and I could write a book on this but supplementing certain vitamins, minerals and herbs can be a game changer if you’re struggling with low energy. But which ones should you take!? Here are my top 3 energy nutrients: 

  1. B vitamins - literally fundamental in producing ATP (adenosine triphosphate) your body’s energy source. 
  2. Protein powder - most people do not eat enough protein to maintain energy and support growth, repair, recovery AND the manufacture of all the hormones. 
  3. Siberian ginseng - this is an adaptogenic herb which helps to support the adrenal glands at times of stress. 

Please be advised that you do get what you pay for when it comes to supplements so purchasing them from reputable companies that care about your health is a worth while investment.

So that’s it! Hope you enjoyed this article. If you’d like to read more then please go to my website www.missnutritionist.com

Should We All Go Dairy Free?

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So I’ve been asked ALOT about dairy and my thoughts on whether we should all go dairy free. 

Here is my answer: 

Dairy has been found to be mucous forming and in some cases triggers inflammation. 

Here's why - 

1 in 3 people are intolerant to dairy meaning they can't break down the sugar in milk (lactose) 

Some of us down regulate (stop producing) the enzyme lactase which breaks down lactose. 

We are the only mammal on the planet that drink milk from another animal beyond infancy

Milk is meant for calfs who have got four stomachs - we only have one.

There is research that shows that milk is actually so acidic that it leaches calcium from the bones to buffer the acidity. 

In my 7 years of clinical experience people generally do better without dairy: there skin clears up, they lose weight, they have less mucous, they feel more energised and vibrant.

It's easy to go dairy free these days with alpro milks and coyo as well as lots of vegan protein powders such as Kin Nutrition. 

So I hope that helps!

Let me know how you get on 

Rosie x 

 

Breakfast Ideas

Breakfast Ideas

Practically all my clients struggle with healthy but simple breakfasts. So i've put my three favorite below...

Fruity Quinoa with home roasted almonds:


1 cup of quinoa

Handful of mixed berries - strawberries, blueberries, raspberries, banana

Method: Cook a cup of quinoa in some water for 15 mins then leave to cool. Then throw on berries, banana, kiwi and roasted almonds squeeze over fresh lemon or lime juice and a squeeze of runny honey.

 

 

 

 

MEGA Protein smoothie

 

2 tbsp oats
2 medjool date
1 tsp peanut butter
1 scoop of protein powder
1/2 avocado
1 cup of almond milk
1 tbsp of cacao nibs

Blend and pour into a glass.

 

 

 

 

Mashed avocado on sourdough toast

 

1 soft avocado

1 slice of sourdough toast

Mash the avocado in a bowl. Mix in lemon juice, salt, pepper and coriander. Throw on top of the toast and add mung beans to decorate.

 

Chocolate Protein Balls

Chocolate Protein Balls

Ingredients - Makes 12 balls

1 cup ground almonds

½ cup cocoa powder

1 cup of desiccated coconut

Scoop of protein powder

½ cup of honey

Method

Place the coconut, protein powder, cocoa powder and almonds in a food processor or bowl and mix until fine and powdery. Then add in the honey so it forms into a dough like mixture. Roll into golf sized balls and sprinkle with nuts of your choice. 

Matcha Protein Smoothie

Matcha Protein Smoothie

Ingredients

1 banana 

Scoop of protein powder

1 Tablespoon of matcha powder

Cup of almond milk 

Honey to taste

Blend and drink!

Sweet Potato and Tomato Soup

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Sweet Potato and Tomato Soup

Literally the yummiest soup in the world and so easy to make: 

Ingredients

1 onion chopped finely 

2 large sweet potatoes chopped

1 tin of chopped tomatoes 

200ml of vegetable stock 

Method

Heat the onion in some coconut oil until soft

Add in the chopped potatoes, tin of tomatoes and stock.

Bring to the boil and simmer for 25 mins. 

Turn off the heat and blitz smoothly or pour into a blender. 

Serve with gluten free toast and nut butter. 

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Chocolate Maca Balls

Chocolate Maca Balls

These are the easiest thing to make and soon yummy. Perfect for snacking on mid afternoon when you have a sweet craving. 

Ingredients

1/2 cup of cocoa powder

1 Tbsp Maca powder 

12 medjool dates 

2 tablespoon's of coconut oil 

Method

Add all ingredients into a food processor. Blend until a dough is formed. Roll into balls and sprinkle with extra cocoa. 

Spinach and Nutmeg Soup

Spinach and Nutmeg Soup

I whipped together this spinach and potato soup 🍵to warm me up and it was amazing!

 Here's what I used: 

1️⃣Onion finely chopped

3️⃣ Stalks of celery chopped 

2️⃣ Small potatoes 

1️⃣ Bag of washed organic spinach 🍃

1️⃣ Handful of coriander ☘️

1️⃣ batch of veg stock

Put some olive oil, onion, celery in a big saucepan and cook for 10 mins. 

Add in the chopped potatoes and stock and bring to the boil. Cook for about 20 mins on a low heat until the potatoes are soft. 

Turn off the heat and add the spinach and coriander. Let them wilt in the steam for 5 mins. Blend with a blitzer and serve 💚

Packed with iron and fibre - an excellent dish for supporting the immune system this winter ❄️ 

Enjoy with a slice of gluten free bread with nut butter

Top 10 Energy Tips

 

This is something I get asked all the time so I've put together my Top 10 Energy Tips:

1 Eat little and often to balance blood glucose levels. Make sure you are eating every 3/4 hours

2 Eat protein at every meal and snack – especially breakfast. 

3 Eat within 30 mins of waking 

4 Eat at least 6 portions of vegetables daily for the nutrients 

5 Have a high protein breakfasts and a high carb meal at night 

6 Avoid sugar 

7 Avoid alcohol 

8 Avoid caffeine 

9 Only do gently exercise such as yoga and walking

10) Take effective supplements such as a B complex and Siberian ginseng