Rachel Clarkson The DNA Dietitian

Are all carbs created equal??

Definitely not!

There are lots of smarter carb choices you can make when thinking about making healthier dietary choices. Really, the main thing to consider when choosing smarter carb options, is the fibre content.

Fibre is an indigestible form of carbohydrate that has lots of amazing health benefits for the body🤍. Specifically for weight loss, fibre helps us feel fuller for longer. Fibre also increases our thermogenesis, which is the energy⚡️ our body burns from digesting food, which helps boost weight loss. High fibre carbs also regulate our blood sugar levels, keeping them stable throughout the day and avoiding peaks and crashes, which is also essential for great weight loss results.

A high fibre diet can also be a great advantage for individuals that possess the GT or TT variant of the TCF7L2 gene 🧬 . These individuals are at higher risk of developing type 2 diabetes, if they do not consume enough fibre from whole grains. However, when these individuals do consume a high fibre diet, it can dramatically reduce risk.

Aiming for 30g of fibre everyday is a great daily goal to have! ✅

So, what are the smartest, high fibre carb choices to make?

Beans: aside from being a great source of plant-based protein, beans are also a great source of fibre. Instead of adding a grain to your salads, try switching it out for beans as they will be higher in both protein and fibre!

Brown Rice: white rice contains high amounts of net carbs, but almost no fibre to slow down the release of the glucose/sugar, about 0.5g per cup. On the other hand, brown rice contains about 3.5g of fibre per cup so is a great swap for an extra boost of fibre.

Oats: a great high fibre breakfast option. The fibre in oats has been shown to reduce cholesterol levels in the body as well as optimising gut health.

Raspberries: are one of the highest fibre and lowest carb fruit containing about 8g of fibre per cup!

Lentil pasta: is a great swap to white or even brown pasta. The lentils used in making the pasta makes it higher in protein and fibre, which is a more nutritious option and also ups the satisfaction factor!

Have you ever heard that you need to cut out carbs to lose weight? 🤔

Here’s the thing: completely cutting out any food group is not going to be ideal for weight loss because it’s really not going to be sustainable for the long term. It’s also not the best idea for overall health, as our body needs and uses all the nutrients found in different food groups.

However, the science of weight loss or more specifically fat loss is very closely linked to our intake of carbs. We need enough carbs to keep us sustained throughout the day but also not too much to allow our body to enter “fat burning mode”

When thinking about how much carbs your body really needs, this requires us to take a closer look at your DNA, and specifically the TCF7L2 gene 🧬 .

Individuals who carry the CC or TC variant of this gene are likely to respond better to a low carb diet rather than a low fat diet. On the other hand TT individuals have great weight loss results from a low fat diet and a moderate carbohydrate intake...

Notice I mentioned a LOW carb diet and not a NO carb diet…

So, what’s the difference?

Well, a NO carb diet will be eliminating all carbs from our diet, which in a practical sense, is extremely tough, as we find carbs in almost all foods…We find carbs in traditional carbs like bread 🍞 , rice 🍚 and pasta but also in vegetables 🌽 , fruits 🍌 , nuts 🥜 , seeds, and dairy.

On the other hand, a low carb diet will be ideally high in fibre. The higher the fibre the lower amount of digestible carbohydrates that can be stored as fat by the body if eaten in excess. On the other hand fibre is a non-digestible carbohydrate that I spoke about in yesterday’s post. This a a fantastic form of carbohydrate that slows down the release of glucose (sugar) from traditional carbs. It also increases our metabolism and keeps us fuller for longer.

Interested in finding out which variant you possess to understand how your body will most efficiently lose weight? 👉🏽DM me with ‘DNA’ to learn more!

Many of us have been conditioned to think that snacking is an unhealthy habit! 😩

Very often my clients initially come to me with the view that snacking is ‘unhealthy’, however this couldn’t be further from the truth… ❌ a balanced afternoon snack is actually crucial for most of us to keep our energy levels up and can even aid with weight loss!

Snacks are a really beneficial way of keeping us from overeating at mealtimes and instead allow us to spread out our intake throughout the day.

✅ Smart snacking is key to weight management and that’s why excessive snacking on foods that are calorie dense, high in fat, refined sugar and lacking nutrients can of course lead to weight gain and the development of other health issues.

I’m sure some of you love to snack, maybe even more than proper meals.

What if I told you this was actually a genetic tendency?

The MC4R gene 🧬 is located in the part of the brain 🧠 responsible for regulating your appetite and hunger. People who have a CT or CC variants of the MC4R gene have a higher chance of eating between meals or snacking. CT or CT individuals are also more likely to be overweight or obese because of their increased apetite. This is where smart snacking comes in!  People who have these “snacking variants” are better off eating little and often instead of big meals because of their larger appetite.

Smart snacking is something I teach my clients almost everyday! 😊

I love educating about how to live a healthier lifestyle through the creation of healthy habits. Why not put unhealthy snacks in an opaque container on the top shelf in the kitchen and leave a beautiful fruit bowl on your kitchen surface.

Small changes make big differences! 🙌🏼

👉🏼If you’re struggling with snacking you 100% need my FREE guide to weight loss in my ‘link in bio’ which outlines easy steps you can take to decrease your hunger for unhealthy foods that many of us snack on.🌟

Are you bloated and don’t know why? 🤷🏻‍♀️

Bloating can be caused by many reasons:
• Time of the month
• Time of the day
• What you’ve eaten, etc…

One common culprit I see in my clients’ DNA test 🧬 is a predisposition to lactose intolerance.

Individuals who are lactose intolerant don’t create enough of the lactase enzyme, responsible for breaking down lactose, the carbohydrate/sugar found in dairy products. This can cause all sorts of uncomfortable symptoms such as an upset stomach, gas, bloating, and diarrhoea.

As I just mentioned, DNA can be a great way to identify your ability to break down lactose.

🧬What gene? MCM6

🔬What does it do? Tell’s the body how much lactase to produce

🧪What variations cause the issue? ‘CC’ & ‘CT’

🥼Why? You don’t effectively break down lactose in dairy because you don’t produce enough of the enzyme

🤕What are the symptoms? Bloating, gas, diarrhoea

So many of my clients who originally came to me thinking they were lactose intolerant actually turned out to have the TT variation, which means that they have a very low risk of being lactose intolerant. This helped us eliminate lactose from the possible reasons for bloating and explore other possibilities!

Want to learn more about your DNA 😊 click the link in my bio to book a short complimentary discovery call with me and we can have a chat 💬

The momentum this month has been REAL!

I’ve really hit the ground running since the new year started, from getting straight back into clinic, to taking a deep dive into the nitty-gritty of my business to hopefully start the year off with everything in order.

It’s been a long but productive month 🤓

That being said we all know it can be difficult to keep up with this kind of pace for the whole year. So, I want to share my tips (that I will also be using) to stay focused and keep up with the January momentum:

1️⃣ Keeping up with your morning routine:

Having a regimented and well-thought-out morning routine is a game-changer for a successful day. I plan to keep that up as I’ve seen how much it can really change how my day goes.

2️⃣ Make sure to take a break:

This might seem counterproductive but if you’re constantly working 6 or 7 days a week (which I know many are), you’re going to be burned out really quick. Pace yourself and make sure to remember to take care of yourself while also taking care of your work.

3️⃣ Focus on being consistent, not perfect:

This is something I know many people (including myself) struggle with. Striving for perfection always is exhausting and almost always unattainable, which will put you off doing something in the first place.

So, to keep up with my pace from this month, I plan to focus on being consistent every day at a steady pace (whether that’s in my exercise, lifestyle or business) instead of the daunting idea of perfectionism.

How do you plan on keeping your momentum going? Let me know 🔽

If this transformation was possible for me then it is 10000% possible for you! 😊

Trust me when I say I know exactly what you’re going through.

I was so confused🤷🏻‍♀️ by the world of nutrition and health, getting my advice from books📚 and blogs from self-proclaimed ‘experts’ with no credible nutrition training… it was bad.

I felt uncomfortable in my own body and never felt like I could achieve my goals to get to a place where I would smile when I looked at myself naked in the mirror.

After years of education at King’s College London in Nutritional Biochemistry, Physiology, Genetics and Inflammation 🎓 I was finally able to create a lifestyle and diet that was aligned to my body’s needs to drive results, whilst remaining HEALTHY.

I feel so confident about my food choices, confident in my body and empowered by the knowledge of its unique requirements. With this knowledge I know I can nourish my body, whatever it’s needs may be at any time…

So, what were the critical concepts about nutrition and mindset that helped me lose body fat, improve muscle tone and sustain it long term? Well, you’ll need to ✨download my FREE weight loss guide✨ to find out (link in bio)!

Many of us have been conditioned to think that snacking is an unhealthy habit!

Very often my clients initially come to me with the view that snacking is ‘unhealthy’, however this couldn’t be further from the truth…

A balanced afternoon snack is actually crucial for most of us to keep our energy levels up and can even aid with weight loss!

Snacks are a really beneficial way of keeping us from overeating at mealtimes and instead allow us to spread out our intake throughout the day. Smart snacking is key to weight management and that’s why excessive snacking on foods that are calorie dense, high in fat, refined sugar and lacking nutrients can of course lead to weight gain and the development of other health issues.

I’m sure some of you love to snack, maybe even more than proper meals. What if I told you this was actually a genetic tendency? The MC4R gene is located in the part of the brain responsible for regulating your appetite and hunger. People who have a CT or CC variants of the MC4R gene have a higher chance of eating between meals or snacking. CT or CT individuals are also more likely to be overweight or obese because of their increased apetite. This is where smart snacking comes in!  People who have these “snacking variants” are better off eating little and often instead of big meals because of their larger appetite.

Smart snacking is something I teach my clients almost everyday! I love educating about how to live a healthier lifestyle through the creation of healthy habits. Why not put unhealthy snacks in an opaque container on the top shelf in the kitchen and leave a beautiful fruit bowl on your kitchen surface.

Small changes make big differences!

If you’re struggling with snacking you 100% need my FREE guide to weight loss in my ‘link in bio’ which outlines easy steps you can take to decrease your hunger for unhealthy foods that many of us snack on.

Unless you have the AA variant of the FTO gene 🧬 (only 17% of the population) you don’t need a high protein diet for weight management! You can stick to moderate amounts to ensure optimal muscle recovery and satiety! 🤩

Seeds and nuts 🥜🌰 are great plant-based proteins - a perfect snack but rather energy dense so it’s important to ensure you don’t overeat them and be aware of portions!

The problem? No one knows what a portion is!

28g is advised as 1 portion so let's compare the protein value! 👇

Pumpkin seeds: 9g protein

Peanuts: 7g protein

Almonds: 6g protein

Pistachios: 6g protein

Sunflower seeds: 6g

Chia seeds: 5g protein

Walnuts: 4g protein

Cashews: 4g protein

I'd love to hear some of your favourite protein snacks that I can try! 🥰

These days, the milk isle can be overwhelming to say the least🤯 The number of options has grown immensely.

Here’s some guidance choosing the type of milk that’s right for you!

Myth 1 : We need to all switch to dairy free milks

This may be the case if you are following a plant-based diet or if you want to eat more sustainability for the planet… maybe you want to have a bit of both and that’s also fine!

🐄 Cow’s milk is extremely nutrient dense with high amounts of protein as well as calcium and countless other vitamins and minerals, really essential for our bone health. The difference between skimmed or whole milk is very simple, it’s just the fat content. Skimmed or semi-skimmed milk is lower in fat and therefore calories, which is why it would be a good option for weight loss.👌🏻

Another reason you may want to limit dairy could be your inability to break it down which leads to digestive issues.

If you are intolerant to dairy, you more than likely carry the CC or CT variant of the MCM6 gene 🧬leading to having little or no lactase - the enzyme that helps digest the milk sugar lactose. If this is the case you may want to use ‘lactofree’ dairy which has the lactose already broken down or choose a dairy-free alternative.

A plant-based milk can be a great substitute to dairy milk but then you’re left with the question, which one do I choose? Let me tell you that all the milks are not created equal, so let me simplify it for you!

👉🏼Soy milk: is high in protein (almost as much as dairy milk) so is great if you are looking to increase protein or build muscle. If you don’t enjoy soy milk, h**p milk is also a great option for protein!

👉🏼Almond milk: is one of the lower calorie options so if you’re wanting something for weight loss, this may be the milk for you. But almond milk is not very nutrient dense and contains next to nothing protein, so keep that in mind!

👉🏼Oat milk: delicious in coffees and porridge because of the creamy taste but high in carbs which isn’t always the goal of some… 😉Pro tip: ALWAYS choose a non-organic plant-based milk in the UK shops to make sure it’s fortified with all the essential micronutrients you’d usually get from milk.

Sometimes we find that the number on the scale has gone up and we feel like kicking ourselves after all the work we’ve put in 🙁

All I can say is hold your head up high and move on with healthy habits in your day... no need to let the scale define you!!!

Here are some myths around what not to do next…

Myth 1: Starving myself will get me back on track 😃

WRONG! Skipping countless meals will no doubt put your body into starvation mode where it learns how to converse energy and hold onto fat! Why not just aim to make the next meal a healthy one and go from there 🙃

Myth 2: Slaving away at the gym will get me back on track🤪

WRONG! The idea of punishing yourself with exercise is never the answer. Try to find an activity you enjoy that involves movement that will become a habit and never feel like a punishment!

Myth 3: The scale is the only measure of progress so I’m failing 😕

WRONG! You can have so many other ‘non scale’ victories... make sure you write down 3 other goals that don’t involve the number on the scale 😍 This can be improved sleep, more energy and feeling more positive !!

Myth 4: The scale always tells the truth!!🗣

WRONG! Your scale at home may be calibrated differently to the one in the gym... also there are COUNTLESS reasons why you may have gained some weight! You may have eaten a lot of salt, not been to the bathroom or it’s the time of the month. Don’t fret!

Most, if not all nutrition and lifestyle advice you receive is based on general dietary guidelines.

What does that mean? 🤔

These guidelines are based on averages found in scientific studies and are the same for everyone in certain age groups. This is all well and good to educate populations about how to live and eat better but we have more than 10 years of pioneering science to take things further with personalised nutrition. 🥗⚗

The problem with general dietary guidelines is that they may not have the desired response for some who don’t fit within that ‘average’ - everyone is different with their own unique requirements.

For example, if we’re taking 10 µg of vitamin D daily as per the guidelines to support overall health, such as our immune system and brain, muscles and bones, most of us may still be deficient when some requirements are actually 25 µg based on genetic variation altering one's amounts of circulating vitamin D levels. ☀

Our genes found in our DNA 🧬️ are what makes us all different. We are all different from how easily we absorb nutrients to how much protein we need for weight management and weight loss. 🥩

Ship your saliva sample for free to The University of Toronto and receive your 70 gene results conveniently during an in-depth consultation over video call with myself.

I then personalise your diet and lifestyle to perfectly complement your body, so you can eat for life. 😊

Do you have trouble sticking to your nutrition and health goals?

This will be one of the most liberating investments you make into your wellness routine. These test results are the missing piece of the puzzle to help you understand what you should be eating to optimise your health and achieve your desired body goals that seem so hard to achieve…

🤓 PRO TIP: You can absolutely trust general dietary guidelines as a guide to living a healthy life and seek further council in the area of Personalised Nutrition if you would like to build upon these further with a more tailored approach.

Do you experience high levels of hunger?

The answer may be in your genes... 🧬

The NMB gene regulates eating behaviour in the body and some variants of this gene are more desirable than others… The TT variant unfortunately increases one's susceptibility to hunger whereas the GG variant doesn’t increase your hunger.

If you’re very hungry, be sure to have healthy snacks accessible to avoid consuming excessive amounts of processed or less healthy foods!

Also off a genetic note, assess if you are actually nourishing your body 💭 - often highly restrictive diets lead to hunger and that’s never fun!

In addition to that there are also hormones that can cause hunger within the body! If you’ve got that in check and still feeling pekish all the time the answer may be in your genes.

🤔Are all calories created equal?

Scientifically speaking, yes one calorie of spinach is the same as one calorie of chocolate. But there is a very important distinction to make between the two when it comes to nutrients. ⚗

I remember watching a documentary on the guy who lost a ton of weight eating Mcdonalds, and another eating the American favourite cake snack Twinkies.

They succeeded in creating an energy deficit, eating less calories than they required but OH MY their health markers such as cholesterol and blood sugar must have been all over the place, not to mention the severe health impact, weeks of no essential nutrients they must have had. 😳

When we describe food, we talk about Calorie Density vs. Nutrient Density.

🥬 Spinach is highly nutrient-dense and low calorie. That means that for every calorie you’re eating you’re getting a ton of nutrients.

On the other hand, chocolate is highly calorie-dense and very low nutrient-dense. So that means that you don’t get much at all in the way of nutrients from one calorie of chocolate. 🍫

When it comes to weight loss, lowering your calorie intake is an important factor.

However, even when you’re lowering your calories, you don’t want to be lowering your nutrients! 🙅

On the contrary, to live a healthier life and feel more energised you need to up your nutrient intake.

Successful weight loss requires a healthy (not excessive) energy deficit containing nutrient-dense, low-calorie foods like spinach, and other vegetables that are also high in volume thanks to the fibre! You can also think about fibrous whole grains, lean animal protein like chicken breast and fish as well as plant proteins like tofu, seeds, nuts and beans. 🍗

Lowering our intake of high calorie, low nutrient-dense foods like refined carbohydrates or sugar-sweetened beverages is a step in the right direction…

So, although one calorie of chocolate is the same as one calorie from spinach, they are not comparable by any means.

This is why even though calories are an important factor when it comes to weight loss, there are so many other highly significant factors like nutrients density that play a role! 🧬️

Are all carbs created equal?? 💭

Definitely not! There are lots of smarter carb choices you can make when thinking about making healthier dietary choices. Really, the main thing to consider when choosing smarter carb options, is the fibre content.

Fibre is an indigestible form of carbohydrate that has lots of amazing health benefits for the body 🤍 Specifically for weight loss, fibre helps us feel fuller for longer. Fibre also increases our thermogenesis, which is the energy⚡️ our body burns from digesting food, which helps boost weight loss.

High fibre carbs also regulate our blood sugar levels, keeping them stable throughout the day and avoiding peaks and crashes, which is also essential for great weight loss results.

A high fibre diet can also be a great advantage for individuals that possess the GT or TT variant of the TCF7L2 gene 🧬 . These individuals are at higher risk of developing type 2 diabetes, if they do not consume enough fibre from whole grains. However, when these individuals do consume a high fibre diet, it can dramatically reduce risk.

Aiming for 30g of fibre everyday is a great daily goal to have! ✅

So, what are the smartest, high fibre carb choices to make?

Beans: aside from being a great source of plant-based protein, beans are also a great source of fibre. Instead of adding a grain to your salads, try switching it out for beans as they will be higher in both protein and fibre!

Brown Rice: white rice contains high amounts of net carbs, but almost no fibre to slow down the release of the glucose/sugar, about 0.5g per cup. On the other hand, brown rice contains about 3.5g of fibre per cup so is a great swap for an extra boost of fibre.

Oats: a great high fibre breakfast option. The fibre in oats has been shown to reduce cholesterol levels in the body as well as optimising gut health.

Raspberries: are one of the highest fibre and lowest carb fruit containing about 8g of fibre per cup!

Lentil pasta: is a great swap to white or even brown pasta. The lentils used in making the pasta makes it higher in protein and fibre, which is a more nutritious option and also ups the satisfaction factor!

Would you be surprised if I told you this bowl of fruit is enough to serve 2 people?

Many don’t realise that fruit is always best served as a snack when you combine it with proteins and fats to make it a more balanced meal!

Firstly fruit is amazingly nutritious- full of antioxidants, vitamins and fibre!… Let's be honest, it is a delicious source of energy and we could eat bowls full! (I know I could).

But what if I told you this energy was all coming from the fructose and glucose (carbohydrates) in the fruit and that to feel more satisfied and fuller for longer you could add in some more nutrient dense foods such as avocado and nuts?

You know how much I love a mexican twist so combine the following and enjoy!

⭐️ 1⁄4 avocado (diced)
⭐️ 3 strawberries (diced)
⭐️ 1⁄4 cup of blueberries
⭐️ 1 tangerine (sliced)
⭐️ 1⁄2 lime (juiced)
⭐️ 1 tablespoon of coriander
⭐️ 6 walnuts