Louisa Dobbs Nutrition
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Warwick Street
Waterloo Place
Healthy Gut || Happy Mind. Nutritional Therapist (BANT, CNHC, ANP), specialising in gut health. My
Just a friendly reminder that your favourite pizza can absolutely be enjoyed as part of balanced lifestyle, ๐๐๐ถ๐น๐ ๐ณ๐ฟ๐ฒ๐ฒ ๐
How good does this look ๐
๐๐ฎ๐ฝ๐ฝ๐ ๐๐น๐ถ๐ฒ๐ป๐ = ๐๐ฎ๐ฝ๐ฝ๐ ๐ฃ๐ฟ๐ฎ๐ฐ๐๐ถ๐๐ถ๐ผ๐ป๐ฒ๐ฟ
Received in an email today from a client Iโve had the privilege to work with over the past 12 weeks ๐
๐๐ผ๐๐น๐ฑ ๐๐ถ๐๐ฎ๐บ๐ถ๐ป ๐๐๐ฝ๐ฝ๐น๐ฒ๐บ๐ฒ๐ป๐๐ฎ๐๐ถ๐ผ๐ป ๐ต๐ฒ๐น๐ฝ ๐ถ๐ป ๐๐ต๐ฒ ๐ณ๐ถ๐ด๐ต๐ ๐ฎ๐ด๐ฎ๐ถ๐ป๐๐ ๐๐ผ๐๐ถ๐ฑ-๐ญ๐ต?
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. ๐๐ป
๐๐ข๐ถ๐ต๐ช๐ฐ๐ฏ: ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ด๐ฆ๐ฆ๐ฌ ๐ฑ๐ณ๐ฐ๐ง๐ฆ๐ด๐ด๐ช๐ฐ๐ฏ๐ข๐ญ ๐ข๐ฅ๐ท๐ช๐ค๐ฆ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ด๐ถ๐ฑ๐ฑ๐ญ๐ฆ๐ฎ๐ฆ๐ฏ๐ต๐ช๐ฏ๐จ. ๐๐ฉ๐ฆ ๐ฆ๐ง๐ง๐ฆ๐ค๐ต๐ด ๐ฐ๐ง ๐ฉ๐ช๐จ๐ฉ ๐ฅ๐ฐ๐ด๐ฆ๐ด ๐ฐ๐ง ๐ท๐ช๐ต๐ข๐ฎ๐ช๐ฏ๐ด ๐ค๐ข๐ฏ ๐ฃ๐ฆ ๐ด๐ฆ๐ท๐ฆ๐ณ๐ฆ, ๐ฑ๐ข๐ณ๐ต๐ช๐ค๐ถ๐ญ๐ข๐ณ๐ญ๐บ ๐ต๐ฉ๐ฆ ๐ง๐ข๐ต-๐ด๐ฐ๐ญ๐ถ๐ฃ๐ญ๐ฆ ๐ท๐ช๐ต๐ข๐ฎ๐ช๐ฏ๐ด ๐, ๐ ๐ข๐ฏ๐ฅ ๐.
https://pubmed.ncbi.nlm.nih.gov/32842513/
๐๐ผ ๐๐ผ๐ ๐ณ๐ฒ๐ฒ๐น ๐น๐ถ๐ธ๐ฒ ๐๐ผ๐โ๐ฟ๐ฒ ๐ณ๐ถ๐ด๐ต๐๐ถ๐ป๐ด ๐๐ต๐ฒ ๐น๐๐ฟ๐ด๐?! ๐คง
Here are 5 tips to support Your Immune System ๐ค๐ผ
โญ๏ธ ๐ผ๐๐ ๐๐ง๐๐จ๐ ๐๐๐ง๐ก๐๐ ๐ฌ๐๐๐ง๐ ๐ฎ๐ค๐ช ๐๐๐ฃ
For best effects, chop or crush garlic, then leave to stand for 10 minutes before you cook to help maximise garlicโs beneficial qualities.
โญ๏ธ ๐ผ๐๐ ๐๐๐ง๐ข๐๐ฃ๐ฉ๐๐ ๐๐ค๐ค๐๐จ ๐๐๐๐ก๐ฎ
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.
โญ๏ธ ๐๐๐ฉ ๐ ๐๐ผ๐๐๐ฝ๐๐ ๐ค๐ ๐๐ง๐๐๐๐ฉ๐ก๐ฎ ๐๐ค๐ก๐ค๐ช๐ง๐๐ ๐ซ๐๐๐๐ฉ๐๐๐ก๐๐จ ๐๐ฃ๐ ๐๐ง๐ช๐๐ฉ๐จ ๐๐ซ๐๐ง๐ฎ ๐๐๐ฎ
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.
โญ๏ธ๐๐๐๐ช๐๐ ๐๐ก๐๐ค๐๐ค๐ก & ๐๐๐๐๐๐๐ฃ๐
Both alcohol and caffeine can interfere with the bodyโs ability to keep blood sugar balanced and sleep; both of which may impact immune function when altered.
โญ๏ธ๐๐๐ฉ ๐ ๐๐ค๐ค๐ ๐๐๐ฉ๐๐ข๐๐ฃ ๐ฟ ๐จ๐ช๐ฅ๐ฅ๐ก๐๐ข๐๐ฃ๐ฉ!
Vitamin D is one of the most important nutrients needed to support optimal immune function and maintaining healthy levels is vital for supporting the bodyโs ability to fight infection.
๐ง๐ต๐ฒ ๐๐๐ ๐ ๐ถ๐ฐ๐ฟ๐ผ๐ฏ๐ฒ๐ ๐ญ๐ฌ๐ญ
๐๐๐๐ง๐ ๐๐ค ๐ฉ๐๐๐ฎ ๐ก๐๐ซ๐ ?
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.
๐๐๐๐ฉ ๐๐ค ๐ฉ๐๐๐ฎ ๐๐ค?
In our gut:
๐ฆ Harvest energy from foods
๐ฆ Improve gut motility and function
๐ฆ Reinforce gut barrier
๐ฆ Protect against pathogens
๐ฆ Produce metabolites that are important for health
๐ฆ Synthesise vitamins and hormones
๐๐๐๐ฉ ๐๐๐ฅ๐ฅ๐๐ฃ๐จ ๐๐ ๐ฉ๐๐๐ฎ ๐๐ง๐ ๐๐๐จ๐ง๐ช๐ฅ๐ฉ๐๐?
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.
โข Antibiotic-associated diarrhea
โข C. difficile infection
โข Diabetes
โข Metabolic syndrome and obesity
โข Allergies
โข Inflammatory bowel disease
โข Irritable bowel syndrome
โข Auto-immune diseases
โข Colon cancer
โข Depression and anxiety
Scientists are working to understand if our microbiota can be improved, leading to better health ๐๐ป
๐๐ค๐ฌ ๐๐๐ฃ ๐ฌ๐ ๐ ๐๐๐ฅ ๐ฉ๐๐๐ข ๐๐๐ฅ๐ฅ๐ฎ?
โญ๏ธTake antibiotics and other microbiome-influencing drugs only when needed
โญ๏ธConsume probiotics and prebiotics
โญ๏ธEat a diverse range of foods, especially fibre and fermented foods with live microbes
โญ๏ธMaintain healthy weight
โญ๏ธExercise
โญ๏ธDifferent life stages may require different approaches
๐ฆ๐ต๐ผ๐๐น๐ฑ ๐๐ฒ ๐ฏ๐ฒ ๐๐๐ฝ๐ฝ๐น๐ฒ๐บ๐ฒ๐ป๐๐ถ๐ป๐ด ๐๐ถ๐๐ต ๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป ๐? ๐คท๐ผโโ๏ธ
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. โ๏ธ
Butโฆ 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. ๐
๐ช๐ต๐ฎ๐โ๐ ๐ถ๐ป ๐ฆ๐ฒ๐ฎ๐๐ผ๐ป ๐๐ต๐ถ๐ ๐บ๐ผ๐ป๐๐ต? ๐ฌ๐ง
Fruit: blackberries, pears, plums, figs, apples, raspberries, rhubarb, strawberries ๐
Veg: lettuce, radishes, broccoli, chillies, Brussels sprouts, wild mushrooms, kale, mange tout, aubergine, peppers, parsnips, rocket, courgettes, carrots, runner beans, tomatoes ๐
Which seasonal fruit & veggies are you going to add to your shopping list this week? ๐คท๐ผโโ๏ธ
Oh Hey September! โจ
Iโve been quiet on insta lately, so I thought Iโd check in and say hey! ๐
Itโs been a busy time of year, professionally and personally.
Iโve started a Masterโs 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. ๐บ
But Iโm back hooray) to provide you with juicy content to help get your health in check this autumn. So that you end the 2023 feeling ๐ฅ ๐๐ผ๐๐ปโโ๏ธ
Ice cream, gelato, sorbet? ๐ฆ
My latest Sheerluxe article
https://sheerluxe.com/life/food/nutritionist-rates-healthy-ice-creams
๐ ๐ ๐๐ถ๐ฝ๐ ๐ณ๐ผ๐ฟ ๐๐๐ฎ๐๐ถ๐ป๐ด ๐ต๐ฒ๐ฎ๐น๐๐ต๐ ๐ผ๐ป ๐ต๐ผ๐น๐ถ๐ฑ๐ฎ๐ โ๏ธ ๐ ๐น
Cocktails by the beach, dining out, rose at sundowners? Whatever floats your boat, my top tip is to enjoy yourself ๐ด๐๐ถ๐น๐-๐ณ๐ฟ๐ฒ๐ฒ.
Your holiday should not be filled with stress around strict rules and restrictions. ๐๐ป
Here are a few tips to keep you feeling fab ๐๐ผโโ๏ธ:
๐๐ฒ๐ฒ๐ฝ ๐๐ฐ๐๐ถ๐๐ฒ: explore the area, go for an evening stroll, or start the day with a morning hike. Do what feels right for you.
๐๐ฒ๐ฒ๐ฝ ๐๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ฑ: keep a water bottle on you and sip throughout the day. Alternate your alcoholic drinks with a glass of water.
๐๐ฟ๐ฒ๐ฎ๐ธ๐ณ๐ฎ๐๐: start the day with a nourishing breakfast to keep you fuelled for the day ahead.
๐ฆ๐น๐ผ๐ ๐ฑ๐ผ๐๐ป ๐ฎ๐ป๐ฑ ๐ฒ๐ฎ๐ ๐บ๐ถ๐ป๐ฑ๐ณ๐๐น๐น๐: Allow yourself to enjoy your favourite holiday foods. Balance and moderation are key.
๐๐ผ๐ป'๐ ๐ณ๐ผ๐ฟ๐ด๐ฒ๐ ๐๐ผ๐๐ฟ ๐๐ฒ๐ด๐ด๐ถ๐ฒ๐: add a portion of veg to your mealโthe more colourful, the better.
๐ง๐ฎ๐ธ๐ฒ ๐๐ถ๐บ๐ฒ ๐ณ๐ผ๐ฟ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ: Relax, unwind and recharge. Mediate, read a book, or watch your favourite movie.
๐๐๐ฟ๐ผ ๐ฎ๐ฌ๐ฎ๐ฎ ๐๐ต๐ฎ๐บ๐ฝ๐ถ๐ผ๐ป๐ -๐ง๐ต๐ฒ ๐๐ถ๐ผ๐ป๐ฒ๐๐๐ฒ๐ ๐ต๐ฎ๐๐ฒ ๐ฑ๐ผ๐ป๐ฒ ๐ถ๐!!!
Still buzzing after yesterday's match?!
What an incredible achievement! They are an inspiration to women and girls across the nation ๐ช๐ผ ๐ โฝ๏ธ
FUN FACT: Did you knowโฆ
๐ฌ๐ผ๐๐ฟ ๐๐ธ๐ถ๐ป ๐ถ๐ ๐๐ต๐ฒ ๐น๐ฎ๐ฟ๐ด๐ฒ๐๐ ๐ผ๐ฟ๐ด๐ฎ๐ป ๐ถ๐ป ๐๐ผ๐๐ฟ ๐ฏ๐ผ๐ฑ๐.
It weighs 11lb and has a surface area of 22 square feet (the size of a double bed).
๐๐ฏ ๐ฎ๐ข๐ฏ๐บ ๐ธ๐ข๐บ๐ด, ๐ธ๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ฆ๐ข๐ต ๐ต๐ฐ๐ฅ๐ข๐บ ๐บ๐ฐ๐ถ ๐ธ๐ฆ๐ข๐ณ ๐ต๐ฐ๐ฎ๐ฐ๐ณ๐ณ๐ฐ๐ธ...
It is exposed to damage and disease from the outside such as injury, sunlight โ๏ธ , smoking ๐ฌ , environmental pollution ๐ญ and germs ๐ฆ .
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 bodyโs 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 ๐ ๐ฅ โฅ๏ธ
So excited to announce that I will be joining Mosaic Medical the UKโs first Nationwide, Doctor-led Functional Medicine Group Practice.
https://www.mosaic-medical.com/theteam
THE TEAM โ 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...
๐๐ผ๐ป'๐ ๐๐ธ๐ถ๐ฝ ๐๐ต๐ฒ ๐ฎ๐ป๐ฐ๐ต๐ผ๐๐ถ๐ฒ๐ ๐
Nothing beats a Caesar salad for lunch on a hot summer's day. ๐ฅ
If you like anchovies, don't forget to add them to your salad. Theyโre a fab source of omega-3 fatty acids which provide heaps of health benefits ๐๐ป
๐๐ฟ๐ถ๐ฑ๐ฎ๐๐๐ ๐๐ฒ๐ฒ๐น๐ถ๐ป๐ด! ๐๐ผ
The weekend is nearly here ๐๐ป
Time to get your sunnies out and whack on the suncream โ๏ธ, according to the rather forecast, UV is particularly high. ๐
Have a fab weekend ๐ซ
๐๐ฆ๐ฆ๐๐ก๐ง๐๐๐ ๐๐๐ง๐ฆ - ๐๐๐ฌ ๐ง๐ข ๐ฌ๐ข๐จ๐ฅ ๐ ๐ข๐ข๐ ๐๐ก๐ ๐๐ฅ๐๐๐ก ๐๐จ๐ก๐๐ง๐๐ข๐ก
Few of us get enough omega-3 fats in our diet, and these are key to our mood and brain function. ๐ง
Most studies on anti-depressant drugs report roughly a 15% reduction in depression ratings. ๐ง๐ต๐ฟ๐ฒ๐ฒ ๐๐๐๐ฑ๐ถ๐ฒ๐ ๐ผ๐ป ๐ผ๐บ๐ฒ๐ด๐ฎ-๐ฏ๐ ๐ฟ๐ฒ๐ฝ๐ผ๐ฟ๐๐ฒ๐ฑ ๐ฎ๐ป ๐ฎ๐๐ฒ๐ฟ๐ฎ๐ด๐ฒ ๐ฟ๐ฒ๐ฑ๐๐ฐ๐๐ถ๐ผ๐ป ๐ผ๐ณ ๐ฑ๐ฌ% - ๐ฎ๐ป๐ฑ ๐๐ถ๐๐ต๐ผ๐๐ ๐๐ถ๐ฑ๐ฒ-๐ฒ๐ณ๐ณ๐ฒ๐ฐ๐๐. ๐๐ป
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. ๐ซ
๐๐ผ๐ผ๐ฑ๐ฏ๐๐ฒ ๐๐๐ป๐ฒ ๐ผ๐ณ ๐ฎ๐ฌ๐ฎ๐ฎ ๐๐ผ
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. ๐๐ป
๐๐ฆ๐ณ๐ฆ ๐ข๐ณ๐ฆ ๐ฒ๐ถ๐ฆ๐ด๐ต๐ช๐ฐ๐ฏ๐ด ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ ๐ถ๐ด๐ฆ ๐ต๐ฐ๐ฅ๐ข๐บ ๐ข๐ด ๐ซ๐ฐ๐ถ๐ณ๐ฏ๐ข๐ญ ๐ฑ๐ณ๐ฐ๐ฎ๐ฑ๐ต๐ด:
โญ๏ธ What went well this month? What did I accomplish? How does it make me feel?
โญ๏ธWhat didnโt go so well? How can I improve for next month?
โญ๏ธWhat lessons did I learn this month? How did I grow as a person?
โญ๏ธ What challenges did I face this month? How did I deal with them?
โญ๏ธ What didnโt go as planned? And how can I improve on it?
โญ๏ธ Review any goals you set for this month. Did you reach them? Why or why not?
โญ๏ธ Was there anything holding me back from reaching my goals?
โญ๏ธ What goals do I have for next month?
โญ๏ธ List 5 things that made you feel most grateful this month.
โญ๏ธ What habits did I focus on this month and how did I do?
โญ๏ธ Which habits should I continue working on next month? Why?
โญ๏ธ Are there any bad habits I want to work on next month? Make an action plan.
โญ๏ธ What new habits do I want to try and implement next month? Why?
โญ๏ธ Overall, am I satisfied with how the month went? Why or why not?
via .app
๐ง๐ต๐ฒ ๐ญ๐ฐ ๐บ๐ผ๐๐ ๐ฐ๐ผ๐บ๐บ๐ผ๐ป ๐ณ๐ผ๐ผ๐ฑ๐ ๐๐ผ ๐๐ฟ๐ถ๐ด๐ด๐ฒ๐ฟ ๐ฎ๐ป ๐ฎ๐น๐น๐ฒ๐ฟ๐ด๐ถ๐ฐ ๐ฟ๐ฒ๐ฎ๐ฐ๐๐ถ๐ผ๐ป:
๐๐ผCelery
๐๐ผCereals containing gluten (such as barley and oats) ๐พ
๐๐ผCrustaceans (such as prawns, crabs and lobsters) ๐ฆ
๐๐ผEggs ๐ฅ
๐๐ผFish ๐
๐๐ผLupin
๐๐ผMilk ๐ฅ
๐๐ผMolluscs (such as mussels and oysters)
๐๐ผMustard
๐๐ผPeanuts
๐๐ผSesame
๐๐ผSoybeans
๐๐ผSulphur dioxide and sulphites (if they are at a concentration of more than ten parts per million)
๐๐ผTree 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. ๐ซ
๐ฆ๐๐บ๐บ๐ฒ๐ฟ ๐ฐ-๐ช๐ฒ๐ฒ๐ธ ๐ฃ๐ฟ๐ผ๐ด๐ฟ๐ฎ๐บ๐บ๐ฒ!
๐๐ฆ๐ญ๐ญ๐ฐ ๐๐ถ๐ฎ๐ฎ๐ฆ๐ณ, ๐ญ๐ฆ๐ตโ๐ด ๐ฅ๐ฐ ๐ต๐ฉ๐ช๐ด. ๐๐ป
I am offering you a one-off 4-week Summer Programme to ensure you sparkle this season โจ
It is perfect if you want to kick the bad habits and plant the new ones that make you feel your best. ๐๐ฎ๐ฝ๐ฝ๐, ๐ต๐ฒ๐ฎ๐น๐๐ต๐ ๐ฎ๐ป๐ฑ ๐ฒ๐ป๐ฒ๐ฟ๐ด๐ถ๐๐ฒ๐ฑ.
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. โ๏ธ ๐
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
๐ฆ๐ผ๐๐ฟ๐ฑ๐ผ๐๐ด๐ต ๐ฌ๐ผ๐๐ฟ ๐๐๐ ๐๐ฟ๐ถ๐ฒ๐ป๐ฑ๐น๐ ๐๐ผ๐ฎ๐ณ ๐
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. ๐๐ป
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. ๐ซ
๐๐ฎ๐ณ๐ณ๐ฒ๐ถ๐ป๐ฒ ๐ฌ๐ฎ๐ ๐ผ๐ฟ ๐ก๐ฎ๐?
Caffeine is a stimulant and the world's most widely consumed psychoactive drug. ๐
It is legal in most parts of the world and widely consumed in coffee, tea, cola and cocoa. โ๏ธ
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. ๐๐ผโโ๏ธ
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 ๐ค ๐
๐๐ฎ๐ฏ๐ถ๐๐๐ฎ๐น ๐๐ฎ๐๐ถ๐ป๐ด
Your habits follow a very predictable pattern.
๐๐ช๐ณ๐ด๐ต, ๐บ๐ฐ๐ถ ๐ฆ๐น๐ฑ๐ฆ๐ณ๐ช๐ฆ๐ฏ๐ค๐ฆ ๐ข ๐ต๐ณ๐ช๐จ๐จ๐ฆ๐ณ โ ๐ง๐ฐ๐ณ ๐ฆ๐น๐ข๐ฎ๐ฑ๐ญ๐ฆ, ๐ต๐ฉ๐ฆ 3 ๐ฑ๐ฎ ๐ธ๐ฐ๐ณ๐ฌ๐ฅ๐ข๐บ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ด๐ญ๐ถ๐ฎ๐ฑ. โก๏ธ
๐๐ฆ๐น๐ต, ๐บ๐ฐ๐ถ ๐ข๐ค๐ต ๐ฐ๐ฏ ๐ต๐ฉ๐ข๐ต ๐ต๐ณ๐ช๐จ๐จ๐ฆ๐ณ โ ๐ฃ๐บ ๐ณ๐ฆ๐ข๐ค๐ฉ๐ช๐ฏ๐จ ๐ง๐ฐ๐ณ ๐ต๐ฉ๐ฆ ๐ค๐ฉ๐ฐ๐ค๐ฐ๐ญ๐ข๐ต๐ฆ ๐ช๐ฏ ๐บ๐ฐ๐ถ๐ณ ๐ฅ๐ฆ๐ด๐ฌ ๐ฅ๐ณ๐ข๐ธ๐ฆ๐ณ. ๐ซ
๐๐ข๐ด๐ต๐ญ๐บ, ๐บ๐ฐ๐ถ ๐ฆ๐น๐ฑ๐ฆ๐ณ๐ช๐ฆ๐ฏ๐ค๐ฆ ๐ข ๐ณ๐ฆ๐ธ๐ข๐ณ๐ฅ ๐ฐ๐ณ ๐ฉ๐ข๐ท๐ฆ ๐ฐ๐ฏ๐ฆ ๐ฐ๐ง ๐บ๐ฐ๐ถ๐ณ ๐ฏ๐ฆ๐ฆ๐ฅ๐ด ๐ฎ๐ฆ๐ต โ ๐ช๐ฏ ๐ต๐ฉ๐ช๐ด ๐ค๐ข๐ด๐ฆ, ๐บ๐ฐ๐ถ ๐จ๐ฆ๐ต ๐ข๐ฏ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ฃ๐ฐ๐ฐ๐ด๐ต ๐ง๐ณ๐ฐ๐ฎ ๐ต๐ฉ๐ฆ ๐ค๐ฉ๐ฐ๐ค๐ฐ๐ญ๐ข๐ต๐ฆ.
TRIGGER ๐๐ผ ACTION ๐๐ผ REWARD/NEEDS MET
Ask yourself:
โญ๏ธWhat are my triggers?
โญ๏ธAre they emotional triggers?
โญ๏ธFood triggers?
โญ๏ธTriggers in certain places or situations?
๐๐ฑ๐ฒ๐ป๐๐ถ๐ณ๐๐ถ๐ป๐ด your triggers helps you take control of them and change the outcome.
โญ๏ธWhat is it that you really need?
โญ๏ธCould something else โ perhaps less tangible โ make you feel good?
โญ๏ธ What strategies can you put in place now to support yourself when you get triggered?
๐ฃ๐๐ฅ๐ง ๐ฏ: ๐๐ฎ๐น๐ฎ๐ป๐ฐ๐ถ๐ป๐ด ๐ฏ๐น๐ผ๐ผ๐ฑ ๐๐๐ด๐ฎ๐ฟ๐, ๐๐ต๐ฒ๐ฟ๐ฒ ๐ฑ๐ผ ๐ ๐๐๐ฎ๐ฟ๐?!
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.
โก๏ธโก๏ธโก๏ธโก๏ธโก๏ธโก๏ธ
๐๐๐ง๐ ๐๐ง๐ ๐ ๐๐๐ฌ ๐ค๐ ๐ข๐ฎ ๐ฉ๐ค๐ฅ ๐ฉ๐๐ฅ๐จ:
โญ๏ธAim 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.
โญ๏ธ12- 14 hour fast overnight - between dinner and breakfast.
โญ๏ธ 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.
โญ๏ธ Fill up on non-starchy veg โ 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.
โญ๏ธSwitch your starchy & refined carbs to brown or wholemeal varieties, like wholemeal bread, brown rice, and wholemeal pasta and opt for quinoa over couscous.
โก๏ธโก๏ธโก๏ธโก๏ธโก๏ธโก๏ธ
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. ๐๐ป
PART 4 coming soon ๐
๐ฃ๐๐ฅ๐ง ๐ฎ: ๐ช๐ต๐ ๐ฑ๐ผ ๐๐ฒ ๐ฐ๐ฟ๐ฎ๐๐ฒ ๐ณ๐ผ๐ผ๐ฑ๐?
Physiologically, your body needs a steady flow of energy throughout the day. When you eat too many foods that turn quickly into sugar (whether itโs sugar or starchy carbohydrates), this creates a blood sugar spike. ๐ฉธ
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.๐ตโ๐ซ
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. โฌ๏ธ
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. ๐ข
๐ฆ๐ผ, ๐๐ต๐ฒ๐ฟ๐ฒ ๐ฑ๐ผ ๐๐ฒ ๐๐๐ฎ๐ฟ๐?
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. ๐คฉ
๐๐๐ & ๐ ๐ฒ๐ป๐๐ฎ๐น ๐๐ฒ๐ฎ๐น๐๐ต
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 healthโญ๏ธ
๐๐ฉ๐ข๐ต ๐ช๐ด ๐ต๐ฉ๐ฆ ๐จ๐ถ๐ต-๐ฃ๐ณ๐ข๐ช๐ฏ ๐ข๐น๐ช๐ด?
The gut and brain have an extremely close relationship. ๐ง
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. ๐ฎ
This is why having a healthy gut is a vital part of supporting our mood and mental health! ๐๐ป
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. ๐
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. ๐
๐ง๐ต๐ฒ ๐๐ฟ๐ฎ๐๐ถ๐ป๐ด๐ ๐๐ฎ๐บ๐๐๐ฒ๐ฟ ๐ช๐ต๐ฒ๐ฒ๐น
๐๐ฐ ๐บ๐ฐ๐ถ ๐ด๐ฐ๐ฎ๐ฆ๐ต๐ช๐ฎ๐ฆ๐ด ๐ง๐ฆ๐ฆ๐ญ ๐ข๐ฏ ๐ช๐ฏ๐ท๐ช๐ด๐ช๐ฃ๐ญ๐ฆ ๐ง๐ฐ๐ณ๐ค๐ฆ ๐ช๐ด ๐ฅ๐ณ๐ช๐ท๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ โ ๐ถ๐ด๐ถ๐ข๐ญ๐ญ๐บ ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ฅ๐ช๐ณ๐ฆ๐ค๐ต๐ช๐ฐ๐ฏ ๐ฐ๐ง ๐ต๐ฉ๐ฆ ๐ง๐ณ๐ช๐ฅ๐จ๐ฆ ๐ฐ๐ณ '๐ต๐ณ๐ฆ๐ข๐ต๐ด' ๐ค๐ถ๐ฑ๐ฃ๐ฐ๐ข๐ณ๐ฅ ๐ง๐ฐ๐ณ ๐ด๐ฐ๐ฎ๐ฆ๐ต๐ฉ๐ช๐ฏ๐จ ๐ด๐ธ๐ฆ๐ฆ๐ต?
๐๐ณ ๐ฎ๐ข๐บ๐ฃ๐ฆ ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ'๐ต ๐จ๐ฆ๐ต ๐ต๐ฉ๐ณ๐ฐ๐ถ๐จ๐ฉ ๐ต๐ฉ๐ฆ ๐ฅ๐ข๐บ ๐ธ๐ช๐ต๐ฉ๐ฐ๐ถ๐ต ๐ค๐ฐ๐ง๐ง๐ฆ๐ฆ, ๐ค๐ฉ๐ฐ๐ค๐ฐ๐ญ๐ข๐ต๐ฆ, ๐ด๐ถ๐จ๐ข๐ณ, ๐ฐ๐ณ ๐ฑ๐ณ๐ฐ๐ค๐ฆ๐ด๐ด๐ฆ๐ฅ ๐ง๐ฐ๐ฐ๐ฅ๐ด, ๐ง๐ช๐ฏ๐ช๐ด๐ฉ๐ช๐ฏ๐จ ๐ฆ๐ข๐ค๐ฉ ๐ฅ๐ข๐บ ๐ง๐ฆ๐ฆ๐ญ๐ช๐ฏ๐จ ๐ญ๐ช๐ฌ๐ฆ ๐ข ๐ฃ๐ช๐ต ๐ฐ๐ง ๐ข ๐ฉ๐ข๐ฎ๐ด๐ต๐ฆr ๐ธ๐ฉ๐ฆ๐ฆ๐ญ?
If you want to step off โ and crush your cravings for good โ you need to address the physical, emotional, habitual and psychological aspects that lead to cravings. ๐ซ ๐ญ ๐ฉ๐ฟ๐ง๐ฆ๐๐ฅจ๐
๐๐ณ ๐ถ๐ ๐๐ผ๐๐ป๐ฑ๐ ๐น๐ถ๐ธ๐ฒ ๐ต๐ฎ๐ฟ๐ฑ ๐๐ผ๐ฟ๐ธ, ๐ถ๐ ๐ถ๐๐ปโ๐ ๐ฟ๐ฒ๐ฎ๐น๐น๐.
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:
โญ๏ธ Why we crave foods
โญ๏ธ My top tips
โญ๏ธ Snacking vs satisfying cravings
โญ๏ธ How to break habitual eating
โญ๏ธ How to curb emotional eating
๐๐ฒ๐น๐น๐ผ ๐ ๐ผ๐ป๐ฑ๐ฎ๐ โจ
New week, new clients - canโt wait to meet you all.
Monday - Friday arrow โฌ๏ธ this is where youโll find me. ๐ฉ๐ผโ๐ผ
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A health and well-being temple specialising in Naturopathic nutrition, somatic movement, dance therapy and natural plant medicines to bring us out of busy minds and into our body'...
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The Traditional Acupuncture Centre, 19 Binswood Street
Leamington Spa, CV325
Lucy Bishop, Nutritional Therapist Specialising in gut health & hormones. Perimenopause & IBS.