Louisa Dobbs Nutrition

Just a friendly reminder that your favourite pizza can absolutely be enjoyed as part of balanced lifestyle, 𝗚𝘂𝗶𝗹𝘁 𝗳𝗿𝗲𝗲 🍕

How good does this look 😋

𝗛𝗮𝗽𝗽𝘆 𝗖𝗹𝗶𝗲𝗻𝘁 = 𝗛𝗮𝗽𝗽𝘆 𝗣𝗿𝗮𝗰𝘁𝗶𝘁𝗶𝗼𝗻𝗲𝗿

Received in an email today from a client I’ve had the privilege to work with over the past 12 weeks 😌

𝗖𝗼𝘂𝗹𝗱 𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻 𝗵𝗲𝗹𝗽 𝗶𝗻 𝘁𝗵𝗲 𝗳𝗶𝗴𝗵𝘁 𝗮𝗴𝗮𝗶𝗻𝘀𝘁 𝗖𝗼𝘃𝗶𝗱-𝟭𝟵?

Immunonutrition is the role of nutrient supplementation in regulating the immune system.

While there are limited approaches to the prevention and treatment of Covid-19, this review aimed to critically assess the current evidence to identify vitamins in the context of respiratory disease and gather evidence to evaluate the role of immunonutrition in Covid-19.

Over 200 studies were used to assess the physiological role, therapeutic application in respiratory disease and relevance to Covid-19 of each vitamin.

Based on the existing literature, the authors conclude that there is a potential preventative and supportive role for vitamin supplementation in fighting Covid-19, specifically vitamins A, E and D. 🙌🏻

𝘊𝘢𝘶𝘵𝘪𝘰𝘯: 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘦𝘦𝘬 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘢𝘥𝘷𝘪𝘤𝘦 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘶𝘱𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘪𝘯𝘨. 𝘛𝘩𝘦 𝘦𝘧𝘧𝘦𝘤𝘵𝘴 𝘰𝘧 𝘩𝘪𝘨𝘩 𝘥𝘰𝘴𝘦𝘴 𝘰𝘧 𝘷𝘪𝘵𝘢𝘮𝘪𝘯𝘴 𝘤𝘢𝘯 𝘣𝘦 𝘴𝘦𝘷𝘦𝘳𝘦, 𝘱𝘢𝘳𝘵𝘪𝘤𝘶𝘭𝘢𝘳𝘭𝘺 𝘵𝘩𝘦 𝘧𝘢𝘵-𝘴𝘰𝘭𝘶𝘣𝘭𝘦 𝘷𝘪𝘵𝘢𝘮𝘪𝘯𝘴 𝘈, 𝘋 𝘢𝘯𝘥 𝘌.

https://pubmed.ncbi.nlm.nih.gov/32842513/

𝗗𝗼 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗳𝗶𝗴𝗵𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗹𝘂𝗿𝗴𝘆?! 🤧

Here are 5 tips to support Your Immune System 🤜🏼

⭐️ 𝘼𝙙𝙙 𝙛𝙧𝙚𝙨𝙝 𝙜𝙖𝙧𝙡𝙞𝙘 𝙬𝙝𝙚𝙧𝙚 𝙮𝙤𝙪 𝙘𝙖𝙣

For best effects, chop or crush garlic, then leave to stand for 10 minutes before you cook to help maximise garlic’s beneficial qualities.

⭐️ 𝘼𝙙𝙙 𝙛𝙚𝙧𝙢𝙚𝙣𝙩𝙚𝙙 𝙛𝙤𝙤𝙙𝙨 𝙙𝙖𝙞𝙡𝙮

Gut health is important for immune health overall. Add a daily dose of fermented foods / drinks to nurture your gut health. Try kefir, kombucha, kimchi and sauerkraut.

⭐️ 𝙀𝙖𝙩 𝙖 𝙍𝘼𝙄𝙉𝘽𝙊𝙒 𝙤𝙛 𝙗𝙧𝙞𝙜𝙝𝙩𝙡𝙮 𝙘𝙤𝙡𝙤𝙪𝙧𝙚𝙙 𝙫𝙚𝙜𝙚𝙩𝙖𝙗𝙡𝙚𝙨 𝙖𝙣𝙙 𝙛𝙧𝙪𝙞𝙩𝙨 𝙚𝙫𝙚𝙧𝙮 𝙙𝙖𝙮

Start with one extra portion daily and increase each week gradually. Brightly coloured fruits & vegetables contain many beneficial ingredients and research suggests they will support your immune health better than most supplements.

⭐️𝙍𝙚𝙙𝙪𝙘𝙚 𝙖𝙡𝙘𝙤𝙝𝙤𝙡 & 𝙘𝙖𝙛𝙛𝙚𝙞𝙣𝙚

Both alcohol and caffeine can interfere with the body’s ability to keep blood sugar balanced and sleep; both of which may impact immune function when altered.

⭐️𝙂𝙚𝙩 𝙖 𝙜𝙤𝙤𝙙 𝙑𝙞𝙩𝙖𝙢𝙞𝙣 𝘿 𝙨𝙪𝙥𝙥𝙡𝙚𝙢𝙚𝙣𝙩!

Vitamin D is one of the most important nutrients needed to support optimal immune function and maintaining healthy levels is vital for supporting the body’s ability to fight infection.

𝗧𝗵𝗲 𝗚𝘂𝘁 𝗠𝗶𝗰𝗿𝗼𝗯𝗲𝘀 𝟭𝟬𝟭

𝙒𝙝𝙚𝙧𝙚 𝙙𝙤 𝙩𝙝𝙚𝙮 𝙡𝙞𝙫𝙚 ?

Microbes live on and within us , mostly in a mutually beneficial relationship. It has been
estimated that 90- 95% of these microbes are found in our gut, especially the colon.

𝙒𝙝𝙖𝙩 𝙙𝙤 𝙩𝙝𝙚𝙮 𝙙𝙤?

In our gut:
🦠 Harvest energy from foods
🦠 Improve gut motility and function
🦠 Reinforce gut barrier
🦠 Protect against pathogens
🦠 Produce metabolites that are important for health
🦠Synthesise vitamins and hormones

𝙒𝙝𝙖𝙩 𝙝𝙖𝙥𝙥𝙚𝙣𝙨 𝙞𝙛 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚 𝙙𝙞𝙨𝙧𝙪𝙥𝙩𝙚𝙙?

An abnormal microbiota is associated with the following conditions, although it is not clear if an abnormal microbiota causes or is a consequence of these conditions. An active area of research asks if microbiota can be improved leading to improved health.

• Antibiotic-associated diarrhea
• C. difficile infection
• Diabetes
• Metabolic syndrome and obesity
• Allergies
• Inflammatory bowel disease
• Irritable bowel syndrome
• Auto-immune diseases
• Colon cancer
• Depression and anxiety

Scientists are working to understand if our microbiota can be improved, leading to better health 🙌🏻

𝙃𝙤𝙬 𝙘𝙖𝙣 𝙬𝙚 𝙠𝙚𝙚𝙥 𝙩𝙝𝙚𝙢 𝙝𝙖𝙥𝙥𝙮?

⭐️Take antibiotics and other microbiome-influencing drugs only when needed

⭐️Consume probiotics and prebiotics

⭐️Eat a diverse range of foods, especially fibre and fermented foods with live microbes

⭐️Maintain healthy weight

⭐️Exercise

⭐️Different life stages may require different approaches

𝗦𝗵𝗼𝘂𝗹𝗱 𝘄𝗲 𝗯𝗲 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗? 🤷🏼‍♀️

During the autumn and winter months, we need to get vitamin D from our diet because the sun is not strong enough for the body to make it. ☀️

But… since it's difficult for people to get enough vitamin D from food alone, the NHS recommends that everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during these darker seasons. 💊

𝗪𝗵𝗮𝘁’𝘀 𝗶𝗻 𝗦𝗲𝗮𝘀𝗼𝗻 𝘁𝗵𝗶𝘀 𝗺𝗼𝗻𝘁𝗵? 🇬🇧

Fruit: blackberries, pears, plums, figs, apples, raspberries, rhubarb, strawberries 🍓

Veg: lettuce, radishes, broccoli, chillies, Brussels sprouts, wild mushrooms, kale, mange tout, aubergine, peppers, parsnips, rocket, courgettes, carrots, runner beans, tomatoes 🍅

Which seasonal fruit & veggies are you going to add to your shopping list this week? 🤷🏼‍♀️

Oh Hey September! ✨

I’ve been quiet on insta lately, so I thought I’d check in and say hey! 💗

It’s been a busy time of year, professionally and personally.

I’ve started a Master’s and joined forces with whilst running my clinical practice.

As my workload has increased, my focus is prioritised on helping my clients and Mosaic patients, which is why my insta presence has taken a back seat. 💺

But I’m back hooray) to provide you with juicy content to help get your health in check this autumn. So that you end the 2023 feeling 🔥 💃🏼💁🏻‍♀️

Ice cream, gelato, sorbet? 🍦

My latest Sheerluxe article

https://sheerluxe.com/life/food/nutritionist-rates-healthy-ice-creams

𝗠𝘆 𝘁𝗶𝗽𝘀 𝗳𝗼𝗿 𝘀𝘁𝗮𝘆𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗼𝗻 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 ☀️ 🏖 🍹

Cocktails by the beach, dining out, rose at sundowners? Whatever floats your boat, my top tip is to enjoy yourself 𝗴𝘂𝗶𝗹𝘁-𝗳𝗿𝗲𝗲.

Your holiday should not be filled with stress around strict rules and restrictions. 👊🏻

Here are a few tips to keep you feeling fab 💁🏼‍♀️:

𝗞𝗲𝗲𝗽 𝗔𝗰𝘁𝗶𝘃𝗲: explore the area, go for an evening stroll, or start the day with a morning hike. Do what feels right for you.

𝗞𝗲𝗲𝗽 𝗛𝘆𝗱𝗿𝗮𝘁𝗲𝗱: keep a water bottle on you and sip throughout the day. Alternate your alcoholic drinks with a glass of water.

𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁: start the day with a nourishing breakfast to keep you fuelled for the day ahead.

𝗦𝗹𝗼𝘄 𝗱𝗼𝘄𝗻 𝗮𝗻𝗱 𝗲𝗮𝘁 𝗺𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝘆: Allow yourself to enjoy your favourite holiday foods. Balance and moderation are key.

𝗗𝗼𝗻'𝘁 𝗳𝗼𝗿𝗴𝗲𝘁 𝘆𝗼𝘂𝗿 𝘃𝗲𝗴𝗴𝗶𝗲𝘀: add a portion of veg to your meal—the more colourful, the better.

𝗧𝗮𝗸𝗲 𝘁𝗶𝗺𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳: Relax, unwind and recharge. Mediate, read a book, or watch your favourite movie.

Louisa Dobbs Nutrition updated their business hours.

𝗘𝘂𝗿𝗼 𝟮𝟬𝟮𝟮 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀 -𝗧𝗵𝗲 𝗟𝗶𝗼𝗻𝗲𝘀𝘀𝗲𝘀 𝗵𝗮𝘃𝗲 𝗱𝗼𝗻𝗲 𝗶𝘁!!!

Still buzzing after yesterday's match?!

What an incredible achievement! They are an inspiration to women and girls across the nation 💪🏼 🏆 ⚽️

FUN FACT: Did you know…

𝗬𝗼𝘂𝗿 𝘀𝗸𝗶𝗻 𝗶𝘀 𝘁𝗵𝗲 𝗹𝗮𝗿𝗴𝗲𝘀𝘁 𝗼𝗿𝗴𝗮𝗻 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆.

It weighs 11lb and has a surface area of 22 square feet (the size of a double bed).

𝘐𝘯 𝘮𝘢𝘯𝘺 𝘸𝘢𝘺𝘴, 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘦𝘢𝘵 𝘵𝘰𝘥𝘢𝘺 𝘺𝘰𝘶 𝘸𝘦𝘢𝘳 𝘵𝘰𝘮𝘰𝘳𝘳𝘰𝘸...

It is exposed to damage and disease from the outside such as injury, sunlight ☀️ , smoking 🚬 , environmental pollution 🏭 and germs 🦠 .

It also tells the story of what is going on in the inside. For example, a rash may be the result of an allergic reaction to food; a yellowish skin tone may indicate there is a problem with the liver.

The condition of your skin is sensitive to a number of factors including your age, genes, hygiene, circulation, digestion, detoxification,immune system, the environment, your psychology and, of course, what you eat.

Your skin is a remarkable barometer of your body’s health, so getting all your body systems working well (good digestion, healthy liver, suffcient levels of good bacteria) is crucial to addressing skin problems.

17.07.22 💍 🥂 ♥️

So excited to announce that I will be joining Mosaic Medical the UK’s first Nationwide, Doctor-led Functional Medicine Group Practice.

https://www.mosaic-medical.com/theteam

THE TEAM — Mosaic Medical Our team means the world to us - we work closely together Please find details below of our doctors, nutritional therapists, health coach and more... Book appointment Mosaic Doctors Dr Isobel Wilson CO-FOUNDER Read Bio & Edinburgh clinic information Dr Andie Siggers CO-FOUNDER Read Bio and Poole clin...

𝗗𝗼𝗻'𝘁 𝘀𝗸𝗶𝗽 𝘁𝗵𝗲 𝗮𝗻𝗰𝗵𝗼𝘃𝗶𝗲𝘀 🐟

Nothing beats a Caesar salad for lunch on a hot summer's day. 🥗

If you like anchovies, don't forget to add them to your salad. They’re a fab source of omega-3 fatty acids which provide heaps of health benefits 🙌🏻

𝗙𝗿𝗶𝗱𝗮𝘆𝘆𝘆 𝗙𝗲𝗲𝗹𝗶𝗻𝗴! 💃🏼

The weekend is nearly here 🙌🏻

Time to get your sunnies out and whack on the suncream ☀️, according to the rather forecast, UV is particularly high. 😎

Have a fab weekend 💫

𝗘𝗦𝗦𝗘𝗡𝗧𝗜𝗔𝗟 𝗙𝗔𝗧𝗦 - 𝗞𝗘𝗬 𝗧𝗢 𝗬𝗢𝗨𝗥 𝗠𝗢𝗢𝗗 𝗔𝗡𝗗 𝗕𝗥𝗔𝗜𝗡 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡

Few of us get enough omega-3 fats in our diet, and these are key to our mood and brain function. 🧠

Most studies on anti-depressant drugs report roughly a 15% reduction in depression ratings. 𝗧𝗵𝗿𝗲𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀 𝗼𝗻 𝗼𝗺𝗲𝗴𝗮-𝟯𝘀 𝗿𝗲𝗽𝗼𝗿𝘁𝗲𝗱 𝗮𝗻 𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝗿𝗲𝗱𝘂𝗰𝘁𝗶𝗼𝗻 𝗼𝗳 𝟱𝟬% - 𝗮𝗻𝗱 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝘀𝗶𝗱𝗲-𝗲𝗳𝗳𝗲𝗰𝘁𝘀. 🙌🏻

Sources of omega-3 fats: oily fish (salmon, anchovies, mackerel, sardines, herring), walnuts, chia seeds, flaxseed. If you are vegetarian or vegan, consider taking an omega-3 supplement (e.g. DHA from seaweed).

Most plant sources of omega-3s are found in nuts and seeds but the conversion is poor and it is difficult to get enough omega-3 that way, especially if you are not in good health or pregnant when you need may some extra. 💫

𝗚𝗼𝗼𝗱𝗯𝘆𝗲 𝗝𝘂𝗻𝗲 𝗼𝗳 𝟮𝟬𝟮𝟮 👋🏼

I don't know about you, but wow, hasn't it flown by. From two years of little social interaction to full steam ahead, it seems a busy time of year for many.

With many plates spinning, there's no time like the present to ensure you're taking good care of your mind. Monthly reflection is a powerful tool, and by doing it each month, we can observe our personal growth and development. 🙌🏻

𝘏𝘦𝘳𝘦 𝘢𝘳𝘦 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘵𝘰𝘥𝘢𝘺 𝘢𝘴 𝘫𝘰𝘶𝘳𝘯𝘢𝘭 𝘱𝘳𝘰𝘮𝘱𝘵𝘴:

⭐️ What went well this month? What did I accomplish? How does it make me feel?

⭐️What didn’t go so well? How can I improve for next month?

⭐️What lessons did I learn this month? How did I grow as a person?

⭐️ What challenges did I face this month? How did I deal with them?

⭐️ What didn’t go as planned? And how can I improve on it?

⭐️ Review any goals you set for this month. Did you reach them? Why or why not?

⭐️ Was there anything holding me back from reaching my goals?

⭐️ What goals do I have for next month?

⭐️ List 5 things that made you feel most grateful this month.

⭐️ What habits did I focus on this month and how did I do?

⭐️ Which habits should I continue working on next month? Why?

⭐️ Are there any bad habits I want to work on next month? Make an action plan.

⭐️ What new habits do I want to try and implement next month? Why?

⭐️ Overall, am I satisfied with how the month went? Why or why not?
via .app

𝗧𝗵𝗲 𝟭𝟰 𝗺𝗼𝘀𝘁 𝗰𝗼𝗺𝗺𝗼𝗻 𝗳𝗼𝗼𝗱𝘀 𝘁𝗼 𝘁𝗿𝗶𝗴𝗴𝗲𝗿 𝗮𝗻 𝗮𝗹𝗹𝗲𝗿𝗴𝗶𝗰 𝗿𝗲𝗮𝗰𝘁𝗶𝗼𝗻:

👉🏼Celery

👉🏼Cereals containing gluten (such as barley and oats) 🌾

👉🏼Crustaceans (such as prawns, crabs and lobsters) 🦐

👉🏼Eggs 🥚

👉🏼Fish 🐟

👉🏼Lupin

👉🏼Milk 🥛

👉🏼Molluscs (such as mussels and oysters)

👉🏼Mustard

👉🏼Peanuts

👉🏼Sesame

👉🏼Soybeans

👉🏼Sulphur dioxide and sulphites (if they are at a concentration of more than ten parts per million)

👉🏼Tree nuts (such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts).

This also applies to additives, processing aids and any other substances or composite ingredients which are present in the final product. 💫

𝗦𝘂𝗺𝗺𝗲𝗿 𝟰-𝗪𝗲𝗲𝗸 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲!

𝘏𝘦𝘭𝘭𝘰 𝘚𝘶𝘮𝘮𝘦𝘳, 𝘭𝘦𝘵’𝘴 𝘥𝘰 𝘵𝘩𝘪𝘴. 👊🏻

I am offering you a one-off 4-week Summer Programme to ensure you sparkle this season ✨

It is perfect if you want to kick the bad habits and plant the new ones that make you feel your best. 𝗛𝗮𝗽𝗽𝘆, 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗮𝗻𝗱 𝗲𝗻𝗲𝗿𝗴𝗶𝘀𝗲𝗱.

You will receive a personalised nutrition & lifestyle plan, alongside weekly accountability and support, so that you keep to track to hit your health goals over this busy time of the year. ☀️ 🏖

This is a 1:1 programme with limited availability.

If you would like more info. Please drop me a DM or an email at [email protected]

Louisa xx

𝗦𝗼𝘂𝗿𝗱𝗼𝘂𝗴𝗵 𝗬𝗼𝘂𝗿 𝗚𝘂𝘁 𝗙𝗿𝗶𝗲𝗻𝗱𝗹𝘆 𝗟𝗼𝗮𝗳 🍞

Although the beneficial microbes in the starter tend to be lost during the baking process, the fibre and plant compounds, called polyphenols, become more bio-available.

These act as an important fuel source for our gut microbes, which makes sourdough bread a gut-friendly choice. 🙌🏻

Sourdough may also be easier to digest than other breads. This is because the fermentation process involved in the making of sourdough starts the breakdown of proteins such as gluten. 💫

𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲 𝗬𝗮𝘆 𝗼𝗿 𝗡𝗮𝘆?

Caffeine is a stimulant and the world's most widely consumed psychoactive drug. 💊

It is legal in most parts of the world and widely consumed in coffee, tea, cola and cocoa. ☕️

Caffeine has a range of negative effects, such as raising blood pressure, increasing heart rate, and contributing to arrhythmias, dehydration, anxiety, insomnia, headaches, and heartburn.

Beneficial effects of caffeine include improved alertness, improved mental efficiency and improved athletic performance. 🏃🏼‍♀️

Caffeine also has gastrointestinal effects and is commonly identified as a trigger of gut symptoms in people with IBS.

Sharing a few pics after a very special weekend 🤍 💒

𝗛𝗮𝗯𝗶𝘁𝘂𝗮𝗹 𝗘𝗮𝘁𝗶𝗻𝗴

Your habits follow a very predictable pattern.

𝘍𝘪𝘳𝘴𝘵, 𝘺𝘰𝘶 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘢 𝘵𝘳𝘪𝘨𝘨𝘦𝘳 – 𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦, 𝘵𝘩𝘦 3 𝘱𝘮 𝘸𝘰𝘳𝘬𝘥𝘢𝘺 𝘦𝘯𝘦𝘳𝘨𝘺 𝘴𝘭𝘶𝘮𝘱. ⚡️

𝘕𝘦𝘹𝘵, 𝘺𝘰𝘶 𝘢𝘤𝘵 𝘰𝘯 𝘵𝘩𝘢𝘵 𝘵𝘳𝘪𝘨𝘨𝘦𝘳 – 𝘣𝘺 𝘳𝘦𝘢𝘤𝘩𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘥𝘦𝘴𝘬 𝘥𝘳𝘢𝘸𝘦𝘳. 🍫

𝘓𝘢𝘴𝘵𝘭𝘺, 𝘺𝘰𝘶 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘢 𝘳𝘦𝘸𝘢𝘳𝘥 𝘰𝘳 𝘩𝘢𝘷𝘦 𝘰𝘯𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘯𝘦𝘦𝘥𝘴 𝘮𝘦𝘵 – 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘤𝘢𝘴𝘦, 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘢𝘯 𝘦𝘯𝘦𝘳𝘨𝘺 𝘣𝘰𝘰𝘴𝘵 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦.

TRIGGER 👉🏼 ACTION 👉🏼 REWARD/NEEDS MET

Ask yourself:

⭐️What are my triggers?

⭐️Are they emotional triggers?

⭐️Food triggers?

⭐️Triggers in certain places or situations?

𝗜𝗱𝗲𝗻𝘁𝗶𝗳𝘆𝗶𝗻𝗴 your triggers helps you take control of them and change the outcome.

⭐️What is it that you really need?

⭐️Could something else – perhaps less tangible – make you feel good?

⭐️ What strategies can you put in place now to support yourself when you get triggered?

𝗣𝗔𝗥𝗧 𝟯: 𝗕𝗮𝗹𝗮𝗻𝗰𝗶𝗻𝗴 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿𝘀, 𝘄𝗵𝗲𝗿𝗲 𝗱𝗼 𝗜 𝘀𝘁𝗮𝗿𝘁?!

Switching to a low-GL (glycaemic load) diet based on whole foods like meat, fish, eggs, tofu, nuts, seeds, beans and pulses, vegetables and fruit, with smaller amounts of whole-grain starches like brown rice and wholemeal bread will help enormously. These foods ensure that your body gets a steady, small supply of glucose to fuel your cells.

The result? No blood sugar spikes and crashes. Simply, you feel more energised and on a more even keel.

⚡️⚡️⚡️⚡️⚡️⚡️

𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 𝙖 𝙛𝙚𝙬 𝙤𝙛 𝙢𝙮 𝙩𝙤𝙥 𝙩𝙞𝙥𝙨:

⭐️Aim to eat 3 meals a day and no snacks in between. This gives your body the chance to process the things you are eating and rest in between, which is important.

⭐️12- 14 hour fast overnight - between dinner and breakfast.

⭐️ Eat protein with every meal (meat, fish, eggs, tofu, nuts, seeds, beans and pulses). The protein slows down the speed at which sugars get broken down, stopping a blood sugar spike.

⭐️ Fill up on non-starchy veg – focus on eating the sort that grow above the ground, such as leafy greens like spinach and kale, salad leaves, broccoli, cauliflower, green beans, garden peas, aubergine, courgette, asparagus, cabbage, peppers, and squash.

⭐️Switch your starchy & refined carbs to brown or wholemeal varieties, like wholemeal bread, brown rice, and wholemeal pasta and opt for quinoa over couscous.

⚡️⚡️⚡️⚡️⚡️⚡️

When you work on your diet as a whole, your cravings and energy levels will come back into line if you focus on eating real food, always having a source of protein and plenty of veg, and scaling back starchy carbs. 🙌🏻

PART 4 coming soon 👀

𝗣𝗔𝗥𝗧 𝟮: 𝗪𝗵𝘆 𝗱𝗼 𝘄𝗲 𝗰𝗿𝗮𝘃𝗲 𝗳𝗼𝗼𝗱𝘀?

Physiologically, your body needs a steady flow of energy throughout the day. When you eat too many foods that turn quickly into sugar (whether it’s sugar or starchy carbohydrates), this creates a blood sugar spike. 🩸

The body then produces insulin to take the excess sugar out of your blood and store it as fat. Sometimes too much of this sugar is packed away, which leads to blood sugar levels dropping too quickly, resulting in tiredness, low mood, a drop in concentration and cravings.😵‍💫

The cravings are nearly always for sugary foods or starchy carbs; anything the body can quickly convert to sugar to get blood sugar levels up again. ⬆️

Eating continually in this way causes a blood sugar rollercoaster, leaving you frequently exhausted, moody, irritable, sensitive to stress, prone to weight gain, and unable to concentrate. 🎢

𝗦𝗼, 𝘄𝗵𝗲𝗿𝗲 𝗱𝗼 𝘄𝗲 𝘀𝘁𝗮𝗿𝘁?

Balancing blood sugars is your first step in combating these symptoms.

And in PART 3, I will be sharing with you my top tip on how to follow a blood sugar balancing diet. 🤩

𝗚𝘂𝘁 & 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵

As this week is Mental Health Awareness Week, I've created this post to share some info on the gut-brain connection (known as the gut-brain axis) and how what we feed our gut microbiome has the power to influence our mood and mental health⭐️

𝘞𝘩𝘢𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘨𝘶𝘵-𝘣𝘳𝘢𝘪𝘯 𝘢𝘹𝘪𝘴?

The gut and brain have an extremely close relationship. 🧠

They're continuously communicating, thanks to the vagus nerve that connects the two.

Their communication is known as bi-directional, meaning that our gut can send signals to our brain influencing our mood, but also our brain can send signals to our gut, influencing digestion. 😮

This is why having a healthy gut is a vital part of supporting our mood and mental health! 🙌🏻

If there is an imbalance in the gut microbiome, certain nasty microbes have the power to alter our mood, leaving us feeling anxious or depressed. 😔

The good news is that we can alter our gut microbiome to create a healthy balance of microbes through diet and lifestyle changes that supports our brain health and makes us feel happy. 😊

𝗧𝗵𝗲 𝗖𝗿𝗮𝘃𝗶𝗻𝗴𝘀 𝗛𝗮𝗺𝘀𝘁𝗲𝗿 𝗪𝗵𝗲𝗲𝗹

𝘋𝘰 𝘺𝘰𝘶 𝘴𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘧𝘦𝘦𝘭 𝘢𝘯 𝘪𝘯𝘷𝘪𝘴𝘪𝘣𝘭𝘦 𝘧𝘰𝘳𝘤𝘦 𝘪𝘴 𝘥𝘳𝘪𝘷𝘪𝘯𝘨 𝘺𝘰𝘶 – 𝘶𝘴𝘶𝘢𝘭𝘭𝘺 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘧𝘳𝘪𝘥𝘨𝘦 𝘰𝘳 '𝘵𝘳𝘦𝘢𝘵𝘴' 𝘤𝘶𝘱𝘣𝘰𝘢𝘳𝘥 𝘧𝘰𝘳 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘴𝘸𝘦𝘦𝘵?

𝘖𝘳 𝘮𝘢𝘺𝘣𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯'𝘵 𝘨𝘦𝘵 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘦 𝘥𝘢𝘺 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘤𝘰𝘧𝘧𝘦𝘦, 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦, 𝘴𝘶𝘨𝘢𝘳, 𝘰𝘳 𝘱𝘳𝘰𝘤𝘦𝘴𝘴𝘦𝘥 𝘧𝘰𝘰𝘥𝘴, 𝘧𝘪𝘯𝘪𝘴𝘩𝘪𝘯𝘨 𝘦𝘢𝘤𝘩 𝘥𝘢𝘺 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘭𝘪𝘬𝘦 𝘢 𝘣𝘪𝘵 𝘰𝘧 𝘢 𝘩𝘢𝘮𝘴𝘵𝘦r 𝘸𝘩𝘦𝘦𝘭?

If you want to step off – and crush your cravings for good – you need to address the physical, emotional, habitual and psychological aspects that lead to cravings. 🍫 🍭 🍩🍿🧁🍦🍕🥨🍞

𝗜𝗳 𝗶𝘁 𝘀𝗼𝘂𝗻𝗱𝘀 𝗹𝗶𝗸𝗲 𝗵𝗮𝗿𝗱 𝘄𝗼𝗿𝗸, 𝗶𝘁 𝗶𝘀𝗻’𝘁 𝗿𝗲𝗮𝗹𝗹𝘆.

Once you understand roughly how food works in the body, you will be able to stop the physical need for 'treats', and you can start looking at creating healthier habits around foods.

Keep your eyes peeled as I'll be covering:

⭐️ Why we crave foods
⭐️ My top tips
⭐️ Snacking vs satisfying cravings
⭐️ How to break habitual eating
⭐️ How to curb emotional eating

𝗛𝗲𝗹𝗹𝗼 𝗠𝗼𝗻𝗱𝗮𝘆 ✨

New week, new clients - can’t wait to meet you all.

Monday - Friday arrow ⬆️ this is where you’ll find me. 👩🏼‍💼