Without a doubt, one of the hardest times for avoiding sugary snacks is between meals. The most common time of day being about 3pm. This is a blood sugar problem. If your meals and snacks up to this time have been heavy on the carb front, your blood sugar levels will have been doing a little rollercoaster dance all day long. Get to the afternoon, and they’re doing more of a horizontal dance (and not in a good way).
Poor blood sugar management is one of the most common underlying causes of many of the symptoms that I see in my nutritional therapy practice. Fatigue, headaches, insomnia, irritability, PMS: correcting your blood sugar levels could go a long way to alleviating the majority of these.
So how can you get through the day without reaching that point where you’d run over a small child to get to a Snickers?
1) Protein for breakfast – this is the key to maintaining healthy blood sugar levels. Do not, under any...
Unless you’ve been living under a rock for the past couple of weeks, you may have noticed that sugar is getting a bit of a bad rap. And not a minute too soon in my opinion. For years, it’s all been about the fat. Poor old fat has been taking the blame for every major modern health epidemic – obesity, heart disease, high cholesterol – and sugar has been getting away scot free. Hmm, I wonder why… But not anymore. The game is up. Sugar, put down your weapons, you’ve been busted. The Guardian names sugar as ‘enemy number one in the western diet’ and calls are now being made for manufacturers to face regulation.
For years, sugar has slipped under the radar, being added to foods where fat has been taken out, and consequently compounding the state of health in the western world. But FINALLY, studies are now showing that it’s sugar that is contributing to the...
I’m thrilled to have teamed up with fabulous Talented Ladies Club and contributed on their site. As a self-employed working mum who’s office is the dining table, I know how hard it can be to stay focused when the lines between home and office are so blurred. It’s also very easy to keep nipping to the kitchen, opening and closing the fridge, and then returning to your work feeling unsatisfied. This is why I thought I would share some practical tips for increasing your productivity through food and nutrition.
I’m delighted to share this with you as well and you can read my article here.
I hope you enjoy it!
So, as everyone’s still in detox mode, I wanted to create a beautiful and delicious detox salad, packed full of ingredients which encourage detoxification but which won’t leave you hankering for something else when you’ve finished eating it. The key to this is to include plenty of good fats and protein, and this dish provides these in abundance. But hey, guess what? It’s not fattening! The ingredients that I used for the salad, and their health properties, are as follows:
Watercress – classed as a ‘bitter’ vegetable, it stimulates the production of digestive secretions in the stomach, and also supports the liver. It is also packed full of Vitamin C and beta-carotene, which are important anti-oxidants.
Grated carrot – another great source of the anti-oxidant beta-carotene, of course, as well being cleansing for the liver.
Grated beetroot – just the deep colour of this vegetable raw tells you it’s packed full of goodness!...
New year, new you. January detox. Dryathlon. Juice cleanses. Everyone’s at it. You cannot open the papers or scroll through your Facebook feed without seeing something related to dieting, cleansing or detoxing. It is January after all and, let’s face it, we all dug a little deeper into the bumper tin of Celebrations than we intended to this festive season.
I do firmly agree that giving your body a break from the constant onslaught of sugar, caffeine, alcohol, processed foods and refined carbohydrates and replacing these with altogether much more healthful alternatives is highly beneficial for your liver and digestive system. But I also appreciate that not everybody wants to go the whole hog and undergo a full detox for a month. Especially if you’re a busy mum.
So I’m sharing some achievable tips that will help to encourage your body to detox more efficiently, but which won’t leave you feeling starved or deprived in anyway.
You know you need to get out more often when you whoop with excitement at receiving a bag of kale in your organic veggie box. Yes, this is what it has come to. But then I am a nutritionist, kale is supposed to excite me. The best thing about the kale that comes in a veggie box as opposed to in a bag from a supermarket is that the leaves are so thick and leafy. The supermarket stuff is always a bit limp. So I highly recommend trying to source your kale from a farmer’s market or an organic store. Kale is one of those lovely cruciferous dark green leafy vegetables that us nutritionists are always banging on about eating more of. It’s packed full of nutrients and antioxidants which help to reduce the risk of cancer, lower cholesterol, reduce inflammation, improve digestive function and balance hormones. And it’s so delicious and versatile, you can can add it to almost anything. For example:
The topic got me thinking about Christmas and about our traditions of allowing ourselves to completely stuff our faces with the knowledge that we’ll mop up all the damage in January. This tradition is about as ingrained in the British psyche at the Queen’s Speech. But it’s not exactly sending out the right message to our children is it? Especially at Christmas. Truckloads of chocolate + a bucket of sweets + a skipful of Santa excitement + a day of insane present-opening = MELTDOWNORAMA!!! I mean I think we’ve come to expect a level of completely tearful tantrums at some point over the festive season (and that’s not just because I have NOTHING to wear on Christmas Day), but is it really fair on our children’s little bodies to let them eat whatever they want, keep...
Who says wholesome healthy food has to be bland, boring, expensive and complicated? Not me! Obviously! And here’s a recipe to prove it. I could happily eat this every night of the week, though I suppose it might get a tad tedious, but I do wheel it out at least once a week and could literally eat a bottomless bowl of it. It is honestly the perfect warming, comforting supper (and I always make enough to have the leftovers for lunch the next day). If you want to give it to the kids, don’t add the chilli. I don’t really measure out the ingredients on this sort of dish so you’ll have to excuse the descriptions in the recipe, it’s been adapted over time! Also, it doesn’t really matter, the flavours are all there.
Ingredients – for the dhal:
1 tbsp light oil such as groundnut oil
1 medium onion, chopped
2 cloves garlic, chopped or crushed
A couple of good handfuls of mushrooms (any kind, large or small), sliced
Some cherry tomatoes (about 10-15?)
You can’t have failed to notice that squashes and pumpkins are just a little bit in season at the moment. I fully appreciate that cooking with them can be a bit of a faff with the chopping and the peeling, but once you’ve got over that, they are so tasty and warming, especially in a soup. Having been presented with two consecutive Celebration Squashes (pictured) in my veggie box, I was started to panic a bit about what to do with them. But a can of coconut milk soon inspired me to whip up a really easy soup.
I made it without any chilli, as I was saving some for the kids, but it would definitely benefit from a little kick of heat if you’re not sharing it with your little ones; some fresh ginger would give it another awesome zing. Give it a go, it really couldn’t be easier.
2 Celebration squashes (or any other type of squash/small pumpkin), cut into quarters, skin on, seasoned and drizzled with olive oil and roasted in the oven for about 45...
The temperature has finally crept below double digits which means only one thing. It’s time dust off the slow cooker and get the stews and casseroles going. Obviously you can use your slow cooker at any time of the year, but for some reason mine only tends to make an appearance from October onwards.
I love the fact that by 10am this morning, dinner was made! Slow cookers are just fantastic for sneaking in tons of vegetables that almost melt into the sauce, and cooking food in this way preserves so many of the nutrients as they do not reach high temperatures.
This recipe for a spiced lamb casserole will serve 2 adults and 2 children:
500g pack of diced lamb (organic is best)
2 onions, roughly chopped
2 cloves garlic, roughly sliced
2 carrots, chunkily chopped
1 leek, thinly sliced
4-5 medium-ish potatoes, chunks
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp smoked paprika
1 tbsp tomato puree
300mls beef stock (Kallo is best)
Salt & pepper
Chuck it all in the...
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