For more than 15 years now, I have been helping individuals to better understand their body and show them how nutrition can have a real impact on their daily life. Going further I also collaborate with Corporation to either improve their nutrition strategy or develop the staff wellness.
If you are curious to know how I can support you in achieving your goal, let’s have a quick chat.
Cavolo Nero - our fave seasonal dark leafy green!
Cavolo nero, is also known as Italian kale. It originated in Italy but it now grows well in the U.K. Cavolo nero is a richer, darker form of kale and brings a delicious rich, sweet earthy taste to dishes. It is hardy and grows well throughout winter from late June to March.
Cavolo nero is not only delicious but is a powerhouse of nutrition! An 80g portion counts as one if your five a day and provides..
- 120mg of calcium (700mg required per day)
- 70% of daily recommended vitamin C
- A rich source of vitamin A, B vitamins, iron, magnesium and fibre!
It is also packed with the polyphenols such as sulforaphane and anthocyanins which are anti inflammatory and an important part of a healthy diet.
Try our hearty cavolo nero and lentil stew, perfect for batch cooking a freezing later.
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 (serves 3-4)
150g cavolo nero
1 large carrot
2 sticks of celery
1 large onion
2 cloves of garlic (optional)
2 sprigs of rosemary
1/2 tin of chopped tomatoes
200g of mixed lentils, we used green, red and yellow split peas (see our previous reel)
1.5 litres of boiling water
1 tbsp of olive oil
Salt and pepper to taste
1/4 tsp of chilli flakes (optional)
𝗠𝗲𝘁𝗵𝗼𝗱
1. Chop the celery, carrot and onion into small cubes. First heat the oil in a large pan and add the onions, cook for 2 mins.
2. Add the carrots and celery and cook for a further 5mins.
3. Finely chop the rosemary and chop the garlic
4. Add the garlic, chilli and rosemary to the pan and cook for 2 mins.
5. Add the chopped tomatoes and the water, leave to simmer for 30mins.
6. Add the lentils and add some more water to fill the pan again, and simmer for another 45mins.
7. Chop the cavolo nero into small shreds. Once the lentils are tender add the cavolo nero and boil for 5mins or until the cavolo nero is cooked.
8. Serve with crusty sourdough bread or bread of choice!
#cavolonero #seasonalveg #eattheseasons #seasonaleating #vegrecipes #healthyrecipes ... See MoreSee Less
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You have heard it before: Men are from Mars. Women are from Venus.
The popular relationship book tried to explain the reasons men and women often appear to communicate, behave and express emotion differently. And now, the science also shows that men and women are different when it comes to nutrition too…
#menvswomen #nutritionforwomen #nutritionformen #whatmakesusdifferent ... See MoreSee Less
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Happy hormones – get on top of your blood sugars
With fluctuating female hormones, balance is the name of the game.
Particularly balance of your blood sugar levels.
At the centre of good nutritional habits to help women manage their weight, stabilise mood and have happy hormones is the need to have good blood glucose control.
We always need a certain amount of glucose/sugar in the blood but having too much or too little in the blood is stressful to body.
Foods with a low glycaemic index (such as wholegrains or chickpeas like in this Blondie recipe) when digested release sugar into the blood system slower.
Protein is also broken down slowly which means it releases its energy slowly and when eaten with carbohydrate it also slows carbohydrate absorption.
If you are a sweet tooth for breakfast here is a delicious and nutritious way to help support steady blood sugar levels for the day ahead.
We love these blondies as a healthy breakfast option or as a snack.
#balancingbloodsugar #happyhormones #bloodsugar #balance #hormonehealth #blondierecipe #healthybaking ... See MoreSee Less
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Sounds delicious! I’m def going to try this x
Mood swings. Weight gain. Waking up to sweat-soaked pyjamas and bedsheets.
Your body is suddenly doing a lot of stuff you don’t recognise. Menopause can be a weird, uncomfortable, and downright scary time for many women.
If you are a woman (or if you train women), understanding what’s changing during menopause, why it’s happening, how to deal with it and what food to eat can make the whole process a lot less confusing and frustrating.
#menopause #understandyourmemopause #nutritionforthemenopause #menopauseadvice #menopausenutrition #foodformenopause #menopausespecialistdietitian #balance ... See MoreSee Less
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Consistency goes a long way
What if we told you that eating balanced 70 – 80% of the time is WAY better than being 100% for 50% of the time.
Every new year millions adopt a harsh deprivation- restriction mindset and begin punishing themselves physically and mentally. They cut out entire food groups, go on restrictive cleanses and diets or begin exercising excessively.
Yes, harsh tactics work for a few weeks but the reason they don’t tend to last is because they come from an all or nothing mentally, or a place of lack or even striving for perfection.
Aim for 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 and 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 over 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘪𝘰𝘯.
Do things from a place of 𝗹𝗼𝘃𝗲 not lack.
✅ Make small changes that will last..
#smallchanges #fromaplaceoflove #consistencyiskey #lovenotlack #balance #newyear #perspective ... See MoreSee Less
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Absolutely amazing. Keep it up DOC.
Wise words
Are you doing veganuary? Or possibly you’ve moved to a more plant based diet?
It is absolutely possible to adopt a vegan or plant based diet and be healthy, there are just some key nutrients to consider to ensure you’re getting everything you need.
A biggie…CALCIUM, a mineral that is important for bone health, but also for healthy muscle and nerve function.
Dairy products provide a high amount of calcium per serving, so when this food group is eliminated from a diet, it’s important to replace with plant based sources of calcium to meet your requirements.
✅ Here’s our top tips to ensure you’re getting enough calcium on a vegan or plant based diet!
#veganuary #vegantips #vegannutrition #plantbased #plantbasednutrition #vegancalciumsources #plantbasedcalciumsources ... See MoreSee Less
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