The Good Health Nutritionist

Tonight's dinner involved homemade flatbread, roasted carrot & garlic houmous, buttery hake seasoned with paprika, salad & a yogurt dressing!

Delicious 👌😋

FESTIVAL OF SLEEP 💤💤

Today marks the festival of sleep, a day recognising the importance of sleep and god damn is it important, even more so now at this time of year.

As we've entered the new year and the first day of back to work, there is a sense of pressure for us all to be setting new goals and intentions, and being as productive as possible to kick start the year. However, when we get into this constant rush, the one thing that tends to be most impacted is our sleep.

But this should be one part of our health that we focus on the most. When we sleep, we are repairing our body and mind, removing toxins and resetting our physiological self ready to wake feeling refreshed and start a new day.

So to celebrate the festival of sleep, here are my top 6 tips for sleep hygiene. This year, it's time to prioritise your health!

PACKED FULL OF FIBRE 🌽🍄🍆🥔

One of the most common causes of constipation is lack of fibre in our diets. We should be consuming 30g per day, instead it's more like 18g in the UK today.

The easiest way to pack in your fibre is to ensure you fill at least half of your plate full of vegetables.

Here's a good example of my lunch the other day including:

👌 Lambs lettice and watercress
👌 Steamed red cabbage
👌 Marinated artichokes
👌 Olives
👌 Sauteed peppers and onions
👌 Wholegrains
👌 Mushrooms

One plate filled with 8 portions of vegetables and it tasted delicious and kept me full way through until dinner!

How are you getting in your fibre today?

FERMENTED FOODS 👍

If you've ever looked into gut health before, you will likely have heard of fermented foods, but what makes them so special?

Fermentation is an ancient process of perserving food and is a natural process where microorganisms convert carbohydrates into alcohol and acids.

The alcohol and acids not only act as a natural preservative and give fermented foods a distinctive sharp, tart flavour but also promotes the growth of probiotics and enzymes which aids digestion.

Adding in a portion of fermented foods daily can help to balance your gut microbiome providing a wealth of health benefits.

Things to include are:

👍 Sauerkraut
👍 Kimchi
👍 Sourdough
👍 Kefir
👍 Kombucha
👍 and many others - swipe to see!

You can also make most of them at home to make them more cost effective, you just need a little patience. Stay tuned for some recipes coming soon!

RECIPE: FLAX & PRUNE MOUSSE

(The Ultimate Constipation Food)

For those experiencing problems with constipation, this is a great recipe to include in your diet to help regulate your bowel movements including two powerful foods for gut health.

INGREDIENTS
▶️ 2 heaped tablespoons of ground flax seeds
▶️ 1 cup of pressed prune juice

METHOD
➡️ Put the ground flax seeds (linseeds) in a small bowl/pot/ramekin dish
➡️ Cover the seeds in prune juice
➡️ Leave to soak for 12 hours (e.g.overnight) then top with some fresh fruit

Repeat once a day until you are seeing regular bowel movements.

This can work as a great breakfast option or a dessert!

12 FOODS TO HELP PREVENT CONSTIPATION 🙌

If you've ever experienced or are experiencing constipation, the good news is there are ways to support it that don't always involve medicine.

Nutrition plays a major role in supporting constipation and there are four main ways it does that:

✅ helps to lubricate the stomach
✅ promotes bowel movements
✅ enhances the gut microbiome
✅ has soothing properties on the gut lining

Here are 12 foods that can support your gut health and regulate your bowel movements:

▶️ Spinach
▶️ Banana
▶️ Prunes
▶️ Asparagus
▶️ Cabbage
▶️ Pineapple
▶️ Sauerkraut
▶️ Yogurt
▶️ Dark green vegetables
▶️ Aloe vera
▶️ flax seeds
▶️ Liquorice (consult with a doctor if you have high blood pressure or are taking medication for your blood pressure)

It's good to include foods like these daily to help regulate your bowel movement, but it's good to speak with a nutritionist to help with a protocol if you're experiencing constipation.

FIVE COMMON CAUSES OF CONSTIPATION 💩

One of the symptoms of dysbiosis is constipation but constipation in itself is a common problem causing its own symptoms such as fatigue and headaches. And it can also lead to more serious health problems due to the potential for toxins re-entering the body from lack of waste excretion.

The main function of the colon is to absorb water and salts to help conserve the body’s fluid levels. It is also the elimination route for undigested food, many toxins and ‘used’ hormones.

We should ideally empty our bowels 1-3 times a day, regularly and without effort. If you are having a bowel movement less frequently, or if you experience slow or incomplete evacuation, straining, dry or pellet-like stools, you are likely to be constipated.

Many dietary and lifestyle factors can lead to a lazy bowel or negatively influence our bowel movements including:

💩Diet high in milk
💩 Diet high in sugary foods
💩 Diet low in fibre
💩 Low levels of magnesium
💩 Worry & stress
💩 Lack of mobility
💩 Dehydration / high tea & coffee intake
💩 Diet high in red meat & saturated fats

If you're noticing things aren't working as they should be, maybe you can identify with some of the above causes. If you want to find out ways to support your gut health, drop me a DM or head to thegoodhealthnutritionist.com to arrange a free discovery call.

THINK S.M.A.S.H! 💥

Polyunsaturated fats are essential but cannot be produced by the body so we need to consume them in our diets.

Omega-3 is the anti-inflammatory fatty acid, that we need to balance with omega-6 fatty acid which is inflammatory. We should be consuming a balanced ratio of 4:1 omega-6 to omega-3 for optimal health.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 polyunsaturated fatty acids that are abundant in fish, shellfish, and some algae. Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function.

EPA and DHA may also affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation and DHA is a key component of all cell membranes and is found in abundance in the brain and retina.

The highest source of omega-3 fatty acids are in oily fish - so try and aim to include 2-3 portions in your diet per week and always think S.M.A.S.H!

🐟 Salmon
🐟 Mackerel
🐟 Anchovies
🐟 Sardines
🐟 Herring

Reference: www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/

FATS: THERE'S MORE THAN JUST ONE TYPE! 😎

Fats come in many shapes and sizes, and more often than not in today's world we are consuming more of the processed fats than the good types.

So what's the difference?

SATURATED FATS 🥚

These are typically found in animal products such as meats, dairy and eggs, and they are a necessary part of our diet. They help to make our cell membranes strong, increase our HDL cholesterol (the good one), and butyric acid which feeds our friendly gut bacteria. Saturated fats from whole foods (full fat dairy, grass-fed meats and coconut) are richer in other health benefitting micronutrients as well. However, excessive intake of saturated fat is associated with health problems such as cardiovascular incidences and metabolic disease so intake should be moderated and sources from fast foods, sugary baked goods and processed meats should be avoided.

MONOUNSATURATED FATS 🫒

Sometimes referred to as omega 9. Moderate intake of monounsaturated fats is the cornerstone of the heart healthy Mediterranean diet. They increase your body’s good HDL cholesterol and have a positive association with lowering risk of heart disease and stroke. Food sources of monounsaturated fats include: olives, almonds, avocado, Brazil nuts, cashew, peanut, pecan, pistachio, hazelnuts, flaxseeds, h**p, pumpkin seeds, sunflower, sesame, soybean and walnut.

POLYUNSATURATED FATS 🐟

The body cannot produce polyunsaturated fats so it is essential to include them in your diet; they are essential fatty acids (EFA’s). There are two types of EFA’s: omega 3 (anti-inflammatory) and omega 6 (inflammatory). A balance between the both is optimal for good health so aim for at least three portions a week of these omega 3 food sources; flaxseeds, chia and h**p seeds, pumpkin seeds, soybean, salmon, trout, mackerel, herring, anchovies.

THE IMPORTANT ROLES OF FAT 🙌

Essential fatty acids are exactly what they say on the tin, ESSENTIAL.

For good health we need fat in our diet, as much as we need protein, carbohydrates, vitamins & minerals.

Nowadays, due to the diet culture, people are living on completely fat-free diets, so why do we need them and why are they so important.

✅ For vitamin absorption: the body needs fat to be able to absorb vitamins A, D, E K, which are fat soluble vitamins.

✅ For energy: fat is the most energy dense nutrient and the body requires it when the body is needing sustained energy. It provides sustained energy because it takes longer for the body to digest fat which makes you feel more satisfied after meals.

✅ It protects our major organs and bones, helping to support and stabalise them, and it insulates us to keep us warm.

✅ Hormones involved in immunity, reproduction, childbirth, cell growth and blood pressure are all made up using fat as the main structural component.

✅ Omega fatty acids play an integral role in making the outer coating (the membrane) of each of our body cells, including brain cells, skin and hair.

We'll talk about the different types of fats in another post soon, but always try to include a small portion of healthy fats at each meal for optimum health 👌

🚨🚨 BLACK FRIDAY OFFER!!! 🚨🚨

We all know today is about consumerism, but for me & what I feel passionate about is supporting people with their health & wellbeing but I understand sometimes when it comes to the cost, it's not always easy to get the support you need, that's why I'm offering something a little different this black friday!

Starting this December, I'm offering 3x FREE 'Thrive' consultations worth over £200 each.

WHAT IS THE THRIVE PACKAGE? 😎

This is a 6-week plan that allows you to gain solid understanding and education of nutrition and how you can implement it into your everyday life to reach your health goals.

WHAT'S INCLUDED:
✅ A full health assessment including previous test results and a food diary.
✅ 1x In-depth 90 minute consultation
✅ A comprehensive customised nutrition and lifestyle plan, along with a supplement protocol and functional testing recommendations, where required.
✅ Access to the Good Health Nutritionist via instant messaging.
✅ 1x 60 minute review consultation.

At the end of this plan you'll feel empowered with the knowledge you need to continue to feel healthier and happier.

I run my clinics online, so you can get involved no matter where you live in the UK.

If you're interested in getting one of these consultations, all you need to do is:

🌟 Comment below on this post
🌟 Follow

I'll be reaching out to three people on Monday 28th November to get your consultations booked in.

HAPPY BLACK FRIDAY!!

LIFESTYLE MEDICINE 👩‍⚕️

You may have seen in the news recently that the NHS has started prescribing lifestyle medicine as a way to combat symptoms and it had quite a controversial response.

But did you know that 80% of chronic disease can be prevented by using lifestyle medicine and making simple changes to our diet, movement and stress management.

🫐🥑 NUTRITION 🥝🍍

You've all heard the saying 'we are what we eat', well it's also about what we absorb. So focusing on good gut health and a healthy balanced diet can work wonders in prevention of many chronic diseases such as obesity, diabetes and fatigue etc.

🏃‍♀️🏋️‍♀️MOVEMENT 🚴‍♀️🧘‍♀️

There is a difference between movement and exercise. Movement is any way you move your body throughout the day that overall supports your physical health, it could be as simple as doing the washing up. Exercise is a more structured kind of movement, where we may go to the gym to lift weights, or do a yoga flow at home. Whatever it is, it's going to be beneficial for our cardiovascular health, metabolism and mental health.

😡🔥 STRESS MANAGEMENT 💥😤

In today's world, stress controls our lives. From the moment we wake up and turn on the news, to the moment we fall asleep watching a film or scrolling through social media. Our world is overstimulating leaving us in a constant state of fight or flight. So it's important to put in place techniques that can help balance your stress response. The more you can manage your stress, the better for your overall physical and mental health as it's effects literally every physiological function in our bodies!

So if there's one intention or change you could set yourself today to look after yourself, what would it be? 🙏

TOP 10 PREBIOTIC FOODS TO FEED YOUR GUT BACTERIA 😁

You may have heard of prebiotics and probiotics but what is the difference?

✅ Probiotics are foods or supplements that contain live microorganisms and help to balance and improve the "good" bacteria in our gut microbiome.

✅ Prebiotics on the other hand are foods that feed the gut bacteria to keep them healthy and your gut microbiome balanced.

Prebiotic foods tend to be high in fibre and it's good to include at least a small handful of prebiotic foods daily to help feed the "good" gut bacteria.

Here are the top 10 prebiotic foods to include in your daily diet 🙌

GUT HEALTH 101

Our digestive system is one of the most important systems in the body. It allows us to consume food and drink, absorb essential nutrients, regulate our overall health and of course, eliminate what we don’t require!

I’m always wanting to provide you with the knowledge that I learn in an easy and digestible (sorry had to use a pun!) way, so although gut health is quite complex and intricate, over the next week, I’m going to take you through Gut Health 101 looking at its main functions:

Digestion & Absorption
Motility
Integrity
Balanced Microbiota

The first installment focuses on digestion & absorption, how it works and what you can do to support it.

If you are suffering from digestive symptoms then please don’t feel like you are alone - and the good news is there are ways to support them. Get in touch via DM if you’d like to book a free discovery call to see how nutrition can help with your symptoms.

     

Pinch punch first of the month! 🎉

Happy 1st November! Whilst most of you are still getting over your spooky Halloween celebrations from last night & others are already getting into the Christmas spirit! 🌲

I'm over here looking at what small changes we can make this November to boost our mood.

The change of the clocks & season can sometimes cause people to feel a little sad & blue. Nights get darker quicker, the weather gets colder & our routines change so here's my top 10 self-care mood boosters to keep you feeling top of your game this winter!

From October through to March we are advised in the UK to take a vitamin D supplement - but why? ☀️☀️

Over the winter months, we don't have access to the sunlight exposure that we did during the summer, meaning we are not able to absorb it efficiently and at the levels we need for optimum health!

Vitamin D regulates phosphate and calcium in the body and it's recommended we aim to supplement 1,000 IU per day to ensure we are taking on enough to support bone health & development and inflammation in the body.

My go-to vitamin D supplement for the winter is the D1000 spray by .

Taking a sublingual spray allows for the nutrient to reach our systems quicker & more efficiently as it is absorbed under the tongue, rather than having to go through our digestive processes which can sometimes delay or not give us the same amount after absorption!

So add to your next shop & keep your levels topped over this winter!

ARE YOU GETTING ENOUGH FIBRE? 🥕

In the UK, on average we consume 18g of fibre per day, when in fact for optimal digestive health you should be consuming 30g. Swipe to see what 30g of fibre looks like!

So what is fibre & why do we need so much of it? 🌽

Fibre is the part of plant foods that our bodies cannot digest. I always think of it as the way our digestive system helps to clean itself, fibre keeps things moving through our bowels, binding with unwanted invaders and excreting it in our poo. It also absorbs water which softens our stools and prevents constipation.

There are two types of fibre, soluble & insoluble.

SOLUBLE FIBRE

This type of fibre helps the movement of food product and waste through our digestive system and increases the size of our stools, which is helpful for those experiencing constipation or irregular stools. You can find soluble fibre in oats, peas, beans, apples, carrots & citrus fruits to name a few.

INSOLUBLE FIBRE

This type of fibre is an indigestible carbohydrate found in wheat bran, vegetables and whole grains, which attracts water into your stool, making it softer and easier to pass. It can help promote regularity and a healthy bowel and has also been shown to regulate blood sugar levels by supporting insulin sensitivity.

The ideal advice is to try and up your fibre intake to reach that 30g a day, with a mix of both soluble and insoluble. But for those of you that are already experiencing digestive issues, your advice is best tailored to your symptoms and needs, so get in touch to book a free discovery call (link in bio) & let’s see what the best option is for you!

THE BEST SEASON HAS ARRIVED! 🍂🍃

The mornings are crisp & cold which can only mean one thing - Autumn is here!

Here's are a few of the most joyful things to look forward to this season!

KEEP WARM! 🔥
We lose most of our bodily heat through our extremities, so make sure those bands, feet & head are kept covered to keep in that heat!

IT'S VITAMIN D SEASON ☀️
As the darker nights draw in, our exposure to natural sunlight is reduced, so ensure to up your vitamin D rich foods like mushrooms & get in a supplement through from October to March to keep those levels topped up!

POP ON THE KETTLE ☕
Enjoying a delicious warming cup of herbal tea is perfect for supporting our digestion in the autumn. Reach for ginger, lemongrass, rooibos, licorice & cinnamon, then grab a book & get cosy!

EAT SEASONALLY! 🎃
It's all about the winter warmer comfort foods, so indulge in what grows naturally! Squashes are one of the most versatile vegetables this season - cook them in a hearty soup, roast them to add to a meal or simply carve a face in & add a candle - good ol' pumpkins!

LIGHT A CANDLE 🕯️
Whilst bringing a sense of warmth & comfort to the home, the flame of a candle can be quite meditative & can help to calm your nervous system & balance stress levels.

What's your favourite part of Autumn?

A COFFEE A DAY… ☕☕

That sweet smell of fresh coffee in the morning, exactly what we need for an early morning pick me up, but ever wondered what else is happening to your body once you’ve taken that first sip!

I only started drinking coffee in my late twenties, and have had a love-hate relationship with it ever since, it tastes good but the effects I see and feel after, sometimes makes me question why I drink it at all.

Check out my latest blog, highlighting a few ways that coffee affects our bodies and daily functions.

www.thegoodhealthnutritionist.com/post/a-coffee-a-day

A coffee a day... The bitter smell and taste of that first morning sip from your coffee cup is enough to get anyone moving in the morning but for some it can effect us in different ways. For most of my life I had never touched a cup of coffee, hated the taste & the smell made me feel ill. But somewhere in my late twe...

NOURISH THE SOUL 🥗🥗

Food & nutrition play a huge part in our mood, so it's important to nourish the body & mind from the inside & out!

Although it was a desk lunch kind of day due to meetings, I made sure to prep a plate of goodness to keep my mind focused for the afternoon!

Here's how a simple salad can leave you feeling so darn good 🙌

The brain needs glucose for energy to focus & concentrate so consuming healthy sources such as wholegrains, legumes, vegetables & fruits are an important part of every meal - my choice was butternut squash, cucumber & cherry tomatoes today.

I included pickles for the probiotics benefits in the gut - a healthy gut microbiome supports our mood through the gut-brain connection.

Green leaves such as spinach, rocket & watercress served up vitamins & minerals to support detoxification processes & energy.

And finally some healthy fats from olives & halloumi for reducing inflammation & improving mood!

Enjoy! 😊

NEW WEEK, NEW INTENTIONS! 👊🙌

When making changes to your diet, you tend to feel more in control when you're able to cook and prepare the food yourself.

With breakfast & dinners, normally being made & eaten at home, lunch is always the one that can be unpredictable if you aren't prepared for it, especially if you are having to take something with you to the office!

So I always like to provide my clients with lunch inspiration because work lunches don't need to be hard, difficult or boring & they don't need to take hours to prepare to make sure they are still healthy and filling.

Here is one of my go to lunches, packed with all of the goodness needed to keep you going for an afternoon of work!

✅ Wholegrains - packed with protein, fibre, B vitamins, antioxidants & minerals
✅ Vegetables - the more colour the better - full of vitamins, antioxidants & fibre
✅ Healthy fats - aim for oily fish like salmon or mackerel, or avocado & olives.
✅ Greenery - microgreens, somekind of lettuce - my personal favourite is rocket which is a great bitter food to aid digestion
✅ Dressing - make yourself with lemon juice, tahini & extra virgin olive oil or go for a good dollop of homemade hummus - always a winner!

With this recipe template, you can now get creative with your favourite flavours - & don't forget to change things up during the week - the wider the variety, the more nutrients you'll be consuming & the more benefits you'll get from it!

Happy lunching! 🤗

The ONE thing your digestive health is screaming out more for - FIBRE!! 😩

Fibre comes in two forms, soluble and insolube - both of these are the fuel that our gut cells require to stay healthy.

They help our digestive tract to keep moving by keeping our bowel movements soft & regular, they help clean the colon of bacteria & any build up in the intestines & fibre intake helps you keep full so can help with appetite control as well.

The recommended intake for fibre is 30g a day, but on average in the UK we consume near to 18g - so it's no wonder out guts are needing a little help.

With low levels of fibre, we can experience:

❌ Constipation
❌ Abdominal discomfort
❌ Cramping & pain
❌ Toxic build up
❌ Poor skin health
❌ Fatigue
❌ Hormonal imbalances
Just to name a few!!!

So there are many reasons to up your fibre intake - and here is how!

✅ Rolled oats (60g) - 6g
✅ Blueberries (100g) - 3g
✅ Hummus (100g) - 4g
✅ Bell Pepper (1) - 3g
✅ Carrots (80g) - 3g
✅ Wholegrain rice (60g) - 3g
✅ Edamame beans (100g) - 4g
✅ Broccoli (80g) - 2g
✅ Dates (60g) - 4g
✅ Small banana (1) - 3g
✅ Dark Chocolate (30g) - 3g

Your gut will thank you later! 🙌🙌