Balanced you nutrition

Go Greek this summer 🇬🇷🇬🇷🇬🇷 and enjoy platters of fresh salads & vegetable at their peak.

🍅Serve up juicy tomatoes, sweet red peppers, crisp cucumbers with salty black olives and juicy red onions.

🥗 A simple & iconic Greek salad packed with protein, fibre & antioxidants has to be my favourite dish

⭐️ You only need 8 ingredients and 5 minutes:

1 sliced cucumber
2 tomatoes, in quarters
1 green pepper, roughly cut into large pieces
1 red onion, sliced
1/2 handful of Kalamata olives
1 block of feta cheese

🫒To top: add a good glug of extra virgin olive oil & sprinkle dried oregano over the feta.

You could even bake the feta if you prefer to add another taste dimension.👏

🤩Serve alongside grilled chicken, seafood, bean and lentil salads, flatbread and watermelon for a colourful and vibrant summer meal.

Enjoy☀️

Life’s too short not to be enjoying a few indulgences on holiday, that’s for sure 🤩
 
✈️But, even if you can resist temptation at home, jetting off to a resort puts a whole new spin on things & moderation is the key. 🍍
 
🍹 So whilst you enjoy your gelato & Aperol Spritz’s, here’s a few tips for balancing treats on your hols:
 
Dinner
Enjoy grilled chicken or fish & fresh seafood with salad/grilled vegetables.
Ask for sauces & dressings on the side.
 
Breakfast 🍳
Eggs & yoghurt work well with salad & fruit.
 
Hotels
Delve into the buffet for an array of vegetables & fresh foods, to help keep your bowels regular.
 
Pack Snacks/Meals for Transport 🍏
Select tasty snacks the night before so you’re prepared & can avoid the temptation of crisps & pastries.
 
Grab a bottle of water for transport and keep hydrated. 💦
 
Special Diets & Intolerances
Pack a meal & a variety of small snacks to last 24 hours for travel & stock up on key foods e.g. gluten free options.
 
Plan in Advance
Research restaurants online & look for menus offering healthy options, with freshly made meals.
 
Exercise 🎾
Take advantage of the facilities on offer & get int the water.
Enjoy a daily walk, swim or sign up for watersports/tennis.

Enjoy the summer ☀️ ☀️ ☀️

For more real life & balanced nutrition advice, get in touch at: [email protected]
Or see the link in the bio.

☀️☀️☀️So Charlotte is my first client on the Metabolic Balance programme & she embraced it from the outset

To quickly optimise her weight & feel revitalised. 👏

I trained up to coach MB after consistently hearing amazing feedback from other practitioners.

About the reliable & sustainable weight loss & the myriad of symptoms it improves. 💫

So what is the Metabolic Balance Programme?

It’s a personalised, simple & food-based nutrition plan
Based on your unique blood values, medical history & personal goals 🩸
It’s helped 600,000 + in 28 countries🌍. 
Contains key natural foods personalised to help balance you 🍎
All food groups included – it’s not fat or carb free
Involves hone cooking but you don’t need to be an amazing cook
Integral to MB is the 1:1 coaching & close contact.

Tempted to find out more?  Get in touch [email protected] or see the link in my bio.

Colchester

🌱☀️Simply Splendid Seed Crackers🌱

Swap out your pasty cream crackers & tasteless crispbreads for these whole food lovelies.

They tick so many boxes e.g. high fibre, omega 3, protein, calcium…✅

 ⭐️but the best thing is that they are just so very tasty & crunchy,

not to mention simple & quick to bang out👍

& you can mix the recipe up - swapping herbs & spices around - think oregano, rosemary, paprika, cayenne, sumac, zatar, & cumin. 💫
 
Ingredients
100g sunflower seeds
120g flax seeds
50g chia seeds
100g sesame seeds
½ tsp Himalayan salt
1tbsp psyllium husk powder
260 ml water
1tsp extra virgin olive oil
1.5 tbsp garlic granules or powder
½ tsp chilli flakes
1 tbsp sumac
½ tbsp thyme
 
Recipe
⭐️Preheat the oven to 180 degrees.
⭐️Mix all the ingredients in a bowl then stir in the water and allow to thicken for 10 minute.
⭐️Take a baking tray and lay parchment paper on top.
⭐️Spread the mixture across the baking tray.
⭐️Score with a knife into square.
⭐️Place in the oven for 50 minutes until crisp & golden brown, leave to cool and break into squares.

Dip into hummus or guacamole or pair up with a chickpea & feta cheese salad for lunch.🥒

# #

Feeling sluggish, drained and struggling with sleep?

You might gain weight despite eating well. 🎢 Your energy crashes between meals and your cholesterol levels might be rising.

✅You’re not alone and the good news is there is a way to get back to feeling your best every day.

When your metabolism is working for you things can change.

💪Your body feels strong & balanced & your mind is clear.

☀️Your hormones are balanced and inflammation in check.

Don’t ignore the signs.  Avoid seeing these symptoms progress into more serious issues such as diabetes and heart disease through changes

❤️Restoring metabolic balance through personalised nutrition can reverse these patterns and help you feel energised and well.

🌱 🍑🥒Enjoy good health eating the whole foods your body needs to thrive.

nutritionist

🩸Track Your Blood Glucose To Shape Healthier Habits🩸

Checking in on biomarkers such as blood glucose can provide invaluable insights into your health & immediately guide you towards healthier habits.

Wearing a Lingo continuous glucose monitor (CGM), is the easiest way to track glucose (without the need for horrid finger pricks) and its relatively inexpensive.

Think about checking in on your levels if you tick any of the following ….

High cholesterol
High blood pressure
Weight gain
PCOS
Perimenopausal
Menopausal
Energy dips & mood changes connected to food
Brain fog

Within a few minutes of attaching your CGM, you’ll start to learn how your body responds to food, exercise, stress, hormones & sleep patterns by syncing the Lingo app on your phone to a sensor you wear on your arm.

🤩For those who are squeamish about needles, there’s no fear here, the tiny canula in the sensor can’t be felt (honestly) & attaching it is a really simple process.

You’ll get amazing real time glucose data, but to really benefit from the experience, work alongside a nutritionist, like myself, with expertise in blood sugar management to gain even deeper insights💫

We’re unique & you’ll be surprised at what you discover!🙂

I’ll help translate the findings into every day language, explaining how & why your blood glucose might follow certain patterns & work with you to put simple & achievable dietary & lifestyle adjustments into place for immediate & long term benefits .

Team up with me today to balance your blood glucose & be at your best every day ⭐️

🫐Blueberry Energy Balls - brilliant for your gut

These delicious little morsels make the perfect snack when dinner’s late or you are looking for a post exercise pick me up.

⭐️They also double up as super gut health food.

Rich in fibre and a good source of protein, they are loaded with natural ingredients to support a strong gut lining (to help prevent the development of food intolerances)

and with a generous serving of nuts and seeds, they are great for regulating bowel movements - perfect if you have a constipated picture.💫

🫐 The wonderfully sweet blueberries add polyphenols to the mixture, a type of phytonutrient loved by the gut protecting bacteria akkermansia muciniphila.

Keeping akkermansia topped up with a daily supply of polyphenols stimulates the abundance of this species, which nourish the gut lining and are held to be a marker of a healthy gut microbiome. 💫

Head to the bio for the recipe.

Enjoy 🙂

🍫 OK, so you’ve got the chocolate covered (make sure it’s dark though) …

but how many other top magnesium foods are you getting across the week?

This super mineral is one of your secret weapons for topping up your energy levels and keeping calm. 

It also critical for bone health and can help to balance and prevent high blood pressure.

Signs of deficiency include
⭐️ Eye twitches (these are a dead give away
⭐️ Fatigue
⭐️ Poor sleep
⭐️ Headaches and migraines
⭐️ Tingling
⭐️ Muscle cramps
⭐️ Feeling stressed
 
If choosing a magnesium supplement, there are few forms to consider.

My favourite for stress and sleep is magnesium bisglycinate, but be sure to check out which form you need.

therapist

☁️SAD (Seasonal affective disorder) according to the NHS is a type of seasonal depression

It’s mostly known for hitting us in the gloomy months of winter and can especially kick in when the clocks turn back.

Symptoms include:
👉Low mood
👉 Low motivation
👉 Lethargy
👉 Carbohydrate cravings
👉 Weight gain

To mitigate the lack of daylight & sunshine, getting out during daylight and spending time walking & exercising in nature is top of the list.

In fact, the Nordics have the name ‘friluftsliv’ for this, meaning open air living.

From a nutritional perspective 👉

Topping up your vitamin D levels is a priority, as it’s essential for regulating serotonin production, the neurotransmitter critical for our mood.

The NHS recommend a meagre 10mcg daily of vitamin D, but this won’t touch the sides for most people & getting vitamin D from foods alone e.g. oily fish, mushrooms & eggs is tricky.

So look to get your levels of this sunshine vitamin tested and establish your baseline.

Then consult with a nutritional therapist to get the dose you actually need, not the minimum amount to prevent a deficiency.

On top of this, add an array of fresh foods to your trolley,including colourful fruit and vegetables, wholegrains, lentils and pulses, chicken and fish where appropriate.

If you book a consultation in November, you’ll receive a free vitamin D spray to help you fight the winter blues. See the link in the bio.