Your Nutritional Coach

At present, the treatment for obesity includes regular physical activity, diet intervention, medication and bariatric surgery. The aim of this study was to summarise the current literature and investigate whether different dietary interventions influence the metabolic indicators of overweight or obesity. This study is a systematic review and meta-analysis of twelve papers, eight of which were of medium quality. The duration of dietary therapy was usually an average of 19 weeks, from 4 weeks to 24 weeks. Dietary interventions included a calorie-restricted diet, a Mediterranean diet, a low-carb diet, a low-fat diet, and a ketogenic diet. Results show that dietary intervention had a significant effect on changes in fasting insulin, fasting glucose and insulin resistance changes in women. Additionally, dietary intervention also had a positive effect on triglycerides, total cholesterol, low-density lipoprotein cholesterol and high-density lipoprotein cholesterol. Authors conclude that obese women should follow dietary interventions to improve their metabolic index.
▶️OBJECTIVES
Dietary therapy may improve glucose and lipid metabolism function in women. However, there is no systematic review to investigate the association between metabolic effects and different dietary interventions in obese women. The main purpose of this study is to summarize the current literature and investigate whether different dietary interventions have an effect on glucose and metabolic indicators of overweight or obese women.
▶️METHODS
We conducted a scoping review of randomized controlled trial (RCT) studies from 1991 to 2022 by adopting a systematic review and meta-analysis. The database includes Google Scholar, PubMed, Embase and Web of Science. Literature screening, data extraction, and quality assessment were independently completed by 2 researchers. Meta-analysis was performed with RevMan.
▶️ CONCLUSIONS
Different dietary interventions benefit glucose and lipid metabolism of overweight or obese women. Futher study is needed to determine which specific dietary effects have the greatest effect on improving metabolic indicators.

Healthy diet for healthy lifestyle 👌
There is no magic in this and we all know that we have to eat healthy foods but not all foods are healthy and not many people know how to check this when doing food shopping unfortunately.
Do you want to change your habits amd eat more healthy?!
Get in touch! 😉
I will help you find the right diet and change your lifestyle. You will be happier and healthier. I will be with you all the way through to support you 😊👌🤗
There is never a good time to start so start now!!

Happy New year 2023 🎉🎉🎉
See you in the new year 🍾🍻👍

Yes it is 😊🎄🎄🎄🎄
Can't wait to eat all the yummy food 🍰🍰😁🥂
#

Just a few but there is a lot more 👍🙂
Do you need help with reaching them?? Get in touch
and start now don't wait for new year to start your new goal. The time is now and it us only your choice. ❤️

A new study on around 80k men in the US found that those who ate largest amounts of healthy plant-based foods, such as vegetables, whole grains, beans and lentils, had a 22% lower risk of bowel cancer! 💚

Find the full published paper here: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02623-7

This week our newsletter looks into all things diet, including some brand new research on animal vs plant based protein to reduce the risk of type 2 diabetes. We have also included our very special festive gift for you - don't miss out!

Sign up here: https://bit.ly/39D0R7l

These delicious, healthy vegan chocolate waffles are inexpensive, require just a blender and waffle iron, and pack in plant-based protein and nutrients (with no protein powder!).

Recipe: https://plantbasedonabudget.com/chocolate-waffles/

20 affordable and easy recipes for vegans on a budget! 🤑🤑 Using budget-friendly ingredients like lentils and beans, tofu, pasta, and vegetables like cauliflower and sweet potato! Find some awesome recipes here -->> https://www.veganricha.com/20-cheap-vegan-meals-vegan-on-a-budget/

The Potential Harm in Unnecessary Gluten-Free Diets | NutritionFacts.org How might we prevent the inflammation from gluten-free diets?

These White Bean Burgers are perfect if you are looking for a healthier and better version of your favorite fast-food burger.

Recipe: https://plantbasedonabudget.com/white-bean-burgers/

Hydrogen Peroxide To Clean Your Fruits and Vegetables - Just Naturally Healthy Hydrogen peroxide is a powerful oxidizing agent. The power of peroxide does not end there, find out what you need to know about it.

Can Diet Protect Against Kidney Cancer? | NutritionFacts.org Plant-based diets appear to protect against renal cell carcinoma both directly and indirectly.

😍🌿🌿🌿🌿

15 Herbal Teas and their Health Benefits

What do we mean by Sports Nutrition? 🍇🍈🍋🍌🍍🍓🍒
The first thing most people think is musclemen and protein shakes. This image of sports nutrition is far from the truth. People who could benefit from sports nutrition in their daily lives are left completely unaware as to how much sports nutrition could actually help them solve a lot of their most persistent and common complaints, such as fatigue, mental fog, and bad digestion.
Nutrition is a branch of science that deals with the relation between food and the human body. The influence that daily meals have on our bodies depends upon their specific nutrient content. So it is safe to say that the study of nutrition is essentially the study of ways a food item influences and affects the human body and its health.
Every cell in our body is constantly being repaired and eventually replaced and material needed to repair and replace every cell in our body comes from the food we eat. So quite literally, you are what you eat. 😉🍲🍓🍒💞🍍💪🍑🍞🥜🌰🧄
A point that should be highlighted is that not all nutrients are healthy! This means that while providing the human body with energy to work, these nutrients, if consumed in excess, can harm the body in various ways. Similarly, insufficient amounts can lead to various deficiencies in the body. 😱😳😉
It is important to consume a well balanced diet.
If you need a help with the diet or eating related matters please get in touch, I'm here for you. ☺️
Hope this wasn't too much to read. More in the subject to follow soon.🔜📖😊

What would be on your Aldi shopping list??📃🛍️ (Continuation on previous post)
Dairy Case:🍶🥛
SimplyNature Organic milk
SimplyNature Organic Whole Milk Plain and Vanilla Yogurt
SimplyNature Organic Cage Free Brown Eggs
Priano Fresh Mozzarella
Produce:🍈🍍🍒🍓🥕🥕🍅
(I buy anything we need in the produce aisle, but these are some of my favorites)
Organic baby carrots
Artisan Lettuce Mix
SimplyNature Organic Baby Arugula, Spring Mix, and Mixed Greens
Mini Sweet Peppers
Frozen Foods:🍒🍓🍇🧊
Season’s Choice Frozen Fruit or SimplyNature Organic frozen fruit
SimplyNature Organic Chunky Fruit Bars
SimplyNature Organic Frozen Vegetables
*Based upon a price comparison of comparable products sold at leading national retail grocery stores.
List could go on an on but what is important here you read product labels and less ingredients means best product. First on the ingredients list are always the most important ones and in higher quantities, would say first 5. Aldi has a lot of good products and is still cheaper than other grocery shops. Hope you enjoyed this post and the previous one when is a start of this because of word restriction.
😊😉

What would be on YOUR must-have ALDI list?? I have collected some ideas for you what to buy from the healthy range. A quick note: I include a lot of organic products on this list–not because I recommend eating all-organic (my own grocery cart tends to a mix of both organic and conventional). Rather, I wanted to give a special shout-out to the organic products at ALDI since many people don’t realize they carry those. I also favor organic varieties of products when they have shorter, simpler ingredient lists.
Healthy Grocery List for ALDI:
🛒🛍️📃
Grains:🥐🥖🥨🥜
SimplyNature Organic Quinoa
Specially Selected Brown Basmati Rice
SimplyNature Organic Quick Cook Brown Rice
Earthly Grains Quick Cook Ancient Grain Mixes
Nuts & Seeds:🌾🌾🥜🥜🥜🥜
SimplyNature Chia Seeds
SimplyNature H**p Seeds
SimplyNature Milled Flax Seed
Southern Grove Retreat Trail Mix
Southern Grove Nuts (including cashews, pistachios, almonds, walnuts, and peanuts)
Cooking & Baking Staples
Specially Selected 100% Maple Syrup
Berry Hill Honey or SimplyNature Organic Wildflower Honey
Organic Apple Cider Vinegar
Stonemill Spices or SimplyNature Organic Spices
Stonemill Pure Vanilla Extract
Priano Balsamic Vinegar
Carlini 100% Extra Virgin Olive Oil or SimplyNature Organic Extra Virgin Olive Oil
SimplyNature Organic Coconut Oil
Southern Grove Pitted Dates (unsweetened)
Baker’s Corner Yeast Packets
Pantry Staples:🥫🍲
SimplyNature Organic Canned Tomatoes
SimplyNature Organic Chicken, Beef, and Vegetable Broth
Casa Mamita Taco Shells
Fit & Active 100% Whole Wheat Flour Tortillas
Specially Selected Salad Dressings
SimpyNature Organic Almond Butter
SimplyNature Organic Shredded Wheat cereal
Millville Old Fashioned Oats
SimplyNature Organic Beans (including black, pinto, and garbanzo)
Pueblo Lindo Dry Beans (including pinto and black)
SimplyNature Organic Dry Lentils
SimplyNature Organic Tomato Basil Pasta Sauce
Snacks:🥜👌🍱🥗
SimplyNature Unsweetened Applesauce or Lunch Buddies Natural Applesauce
SimplyNature Organic Popcorn
Elevation Crunchy Peanut Butter Bars
SimplyNature Freeze Dried Fruit
SimplyNature Green Pea Crisps
Choceur Dark Chocolate
Savoritz Woven Wheat Crackers
Southern Grove raisins
TBC..

Ultra processed foods – what are they?🍕🍟🍔🍡🌭
When we think about making healthy food choices, it is easy to get confused with so many processed and ultra-processed foods available on the supermarket shelves. So, what exactly are ultra-processed foods?
A recent survey by the British Nutrition Foundation (BNF) suggests that people find it difficult to distinguish between foods classed as ultra-processed versus processed foods. 70% of British adults had not heard of the term ultra-processed food before. The definition comes from a food classification method called NOVA, which defines ultra-processed foods as those made by industrial processing. These often contain additives such as colours, flavours, emulsifiers or preservatives. The ultra-processed foods differ from minimally processed foods, which have undergone some processing to enhance safety or improve edibility, such as pasteurised milk. What is clear is that we live in an age of convenience where ultra-processed foods and drinks are all around us, readily available, often at low prices, all of which contributes to making them more appealing. Studies show many of these foods and drinks to be detrimental to human health, and yet they form the basis of many people’s diets. There are snacks and fast-foods available at every turn, and we are seeing eating habits moving from 3 meals a day to a model of constant grazing. Many people are simply eating too much and too often, which has led to a continued increase in rates of obesity, blood sugar imbalances, insulin dysregulation, type 2 diabetes, and high cholesterol. When it comes to cooking from scratch, the greater variety of fresh and wholefood ingredients you can use, the more likely it is that you will reduce the need for ultra-processed products. Choose fresh and cook from scratch and be healthy 😊🍲🍎🥑🥦🥬🍅🥒🥕🥔🍒🍓🍌🍋🍊

Quick facts on eating a healthier more sustainable diet.☺️
The foods and drinks we choose are important for the health of the planet as well as our own health.Globally, food production is responsible for about a third of all greenhouse gas emissions (which drive global warming), uses over two-thirds of freshwater and over a third of available land.
The environmental impact of different foods can vary a lot but there are some general principles we can all follow to aim for a healthier and more sustainable diet.
Eat a more ‘plant-rich’ diet overall: Finding ways to get more vegetables, fruit, beans, pulses and wholegrain foods into our diet can be good not only for our health but the health of the planet as well. We can do this by following the UK healthy eating model, the Eatwell Guide.
Get your 5 A DAY: Eating plenty of fruit and vegetables is important for health and these foods also tend to have a lower environmental impact than some other types of food.
Shift towards more plant-based protein sources: Expand your choice of protein foods to include more beans and other pulses, nuts, seeds and plant-based meat alternatives (for example soya- and mycoprotein-based alternatives, or tofu) that are not high in saturated fat or salt, alongside some lean meat and poultry, fish, eggs and lower fat and lower sugar dairy foods.
Eat fewer foods high in fat, salt and sugar: We all know foods such as cakes, biscuits, pies and pastries are not healthy choices, but limiting these foods in our diet can also be a good way to reduce our environmental footprint.
Choose sustainably sourced fish: If you eat fish, choose two portions of fish a week and make one of these an oily fish (like salmon, mackerel or sardines) from sustainably managed sources – look out for logos such as the blue Marine Stewardship Council (MSC) mark on products (https://www.msc.org/).
Waste less food: Food waste costs the average UK household over £60 a month and is a major contributor to climate change, accounting for as much as 10% of total greenhouse gases emissions globally. So, finding ways to waste less food can be good for your pocket and the planet! 🏞️✅💯💯

Eat well and be healthy ✅💪😉

Welcome 😊🌞spring is here so is a good variety of foods and you can have a great meals and lose weight naturally without any stress. Get in touch 👍😉

How do I lose weight faster? Weights or cardio? 🤔 💭

As you will know from my previous posts, to lose weight you must be in a calorie deficit. So if you're in a bigger deficit, it should speed up the process! This doesn't mean you should restrict your calorie intake though, it's important to still fuel your body with enough calories to support your everyday bodily functions. Eating in a 300-500 calorie deficit a day, with an absolute minimum intake of 1200 calories. Then pair this deficit with your regular exercise 3-5 times a week and you'll be on your way! ✅🙌🏼
So to the question, the best type of exercise to help fat loss is the one that burns the most calories. If we look at the different types of training: HIIT, resistance training/weights and continuous/steady-state cardio, HIIT burns 25-30% more calories and steady-state cardio burns the least.

But‼️ it's not just about the calories that you burn during the session, we can also look at the calories burned after exercise too!👀

The After Burn effect🔥
This is the time after exercise where your body and metabolism work harder than usual (especially at rest) to replenish the energy and oxygen stores within your muscles that it used during your workout.
▪️HIIT has an afterburn of up to 24 hours. For resistance training, the afterburn is up to 38 hours! This is because your body also has to repair the microtears in your muscles that come from weight training. Even better yet, a combination of weight training followed by HIIT has an afterburn of up to 72 hours!!🤯🤯 That’s 72 hours where your metabolism is heightened and more calories are being burned!
So if we go off that, the best combination to speed up fat loss is ➡️ 300-500 calorie deficit a day plus 3-5 training sessions a week, structured around weight training followed by HIIT.

I hope you find this really helpful! 🤗
Need help with your training or nutrition? 💪🏻 I offer a full workout and meal plan catered to YOUR goals. Try it FREE for 7 days!

Happy International Womans Day 💐💐💐💐💐💐💐🌼🌼🌼🌼🌼🌺🌺🌺🌺🌺🌺🌺🌹🌹🌹🌹🌹🌹🌷🌷🌷🌷🌷🌷🌷🌷🌷🌷

PROTEIN is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods.
Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.
Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food.

How Much Protein Do I Need?

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
-For a 140-pound person, that means about 50 grams of protein each day.
-For a 200-pound person, that means about 70 grams of protein each day.
The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day. Beyond that, there’s relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein.
It’s important to note that millions of people worldwide, especially young children, don’t get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death. 🤔If you not sure how much protein you should be eating get in touch 🙌👍😊💪

There is a lot of bad weight loss information on the internet. Much of what is recommended is questionable at best, and not based on any actual science.However, there are several natural methods that have actually been proven to work.Here are 29 easy ways to lose weight naturally.
Add Protein to Your Diet.
When it comes to weight loss, PROTEIN is the king of nutrients.💯Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.
By doing this, you eliminate the vast majority of added sugar, added fat and processed food.
Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows as a natural side effect of eating whole foods.
Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories.What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods. 🙆‍♀️🤔🙂

These are just few things you can do if you want to lose weight in a healthy way. This is always the best choice to do it healthy as there are no magic foods or supplements, this is only marketing thing. Please don't hesitate to contact me if you want help with your nutrition and healthy diet. 💯🍲😉👍

Healthy eating for vegetarians and vegans 👍✅💯👌🥑🥬🥦🥕🍓
Key messages are:

Well-planned vegetarian and vegan diets can be nutritious and healthy.
The UK government suggests a vegetarian diet should be based on the Eatwell Guide.
Have at least five portions of fruit and vegetables a day.
Base your meals on starchy carbohydrates– especially wholegrains and high-fibre versions.
Include some dairy or dairy alternatives (for example calcium-fortified soya, rice and oat drinks), choose lower fat and lower sugar products where possible.
Choose a variety of protein sources, for example pulses (lentils, beans and peas), eggs, Quorn (mycoprotein) and soya products like soya mince or textured vegetable protein (TVP).
Choose unsaturated oils and spreads and eat in small amounts. Unsaturated fats are monounsaturated fats (found, for example, in olive and rapeseed oil) and polyunsaturated fats (found in for example sunflower and corn oil).
Drink plenty of fluids - 6-8 cups/glasses a day.🥤🥤🥤🥤🥤🥤
Remember that food high in fats, salts and sugars like cakes, biscuits, fried savoury snacks, pies, pastries and sugar sweetened soft drinks are not needed in the diet so if you include these, eat them less often and in small amounts.
When eating a meal with plant sources of iron like pulses (such as kidney beans, chickpeas or lentils), dark green veg or an iron-fortified breakfast cereal try to include some vitamin C to increase iron absorption (by adding some vegetables such as peppers or broccoli to your meal or berries to your cereal).
For vegans who strictly avoid all animal products, other sources of vitamin B12 such as vitamin B12-fortified foods or supplements should be included.🍏🍎🍐🍑🍒🍍🥥🥒🥬🌽🥝🍽️

Veganuary has started 👌👍
Are you give it a go or you are a no no?! 😀😉🙌
For me quiting meat was a best choice I have made x nearly 2 years now and it helped my stomach issues, to lose weight and also feel more energetic. Personally I recommend that you have a go and trust me you won't regret it. 👍❤️🍇🍈🍉🍋🍊🍌🍍🥭🍎🍏🥑🍆🥔🥕🥬🥦🥒🌶️🧄🧅🍞🍵☕🍠🥘🍲🍔🥗🥙