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.
Have you heard of an Anti-inflammatory Diet? As with many things in the nutrition world there can often be misinformation surrounding a topic, so here’s our easy access summary of what an anti inflammatory diet really is.
🍏 There is no single anti-inflammatory eating pattern.
⚖️ Generally, its an eating pattern that is based on whole foods, lots of vegetables and fruit and a balance of protein, carbs and fat at each meal.
🍟 Contains low amounts of ultra-processed foods that are high in refined carbohydrates, trans fats, processed meals and excess alcohol.
So what foods should be included in an anti-inflammatory eating pattern?
✔️ Vegetables & fruit
✔️ High fibre whole grains
✔️ Legumes
✔️ Monounsaturated fats
✔️ Omega-3 rich foods
✔️ Tea & coffee
✔️ 70% dark chocolate
✔️ Herbs & Spices
‼️ Remember no battle is ever won or lost with a single meal or food. So this isn’t about never eating a donut or crisps again. What’s important is the overall pattern of 𝙝𝙤𝙬 you eat.
✅ Aim for eating in an anti inflammatory pattern 80% of the time.
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It’s been named one of the best diets in the world time and time again by nutrition experts and researchers. The Mediterranean diet.
✅ You will notice it’s a diet that doesn’t exclude any food group.
✅ It’s also a diet that focuses on quality vs quantity.
✅ Eating in season is key.
✅ Oh – and so is enjoying your food. Hello loooooong Italian Sunday lunches.
💚 It’s not just a diet. It’s a lifestyle – so be mindful, enjoy some sunshine, get outside, indulge in some afternoon naps, spend time with your favourite people and chillllll out.
If you have special dietary needs then speak to a dietitian or registered nutritionist who can tailor the Med diet to your needs.
#themeddiet #mediterraneandiet #themed #healthydiet #howyoueat ... See MoreSee Less
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Happy International Women day!
Women should be celebrated every day. We are more than worthy right?
Being a woman – and being a dietitian, I am passionate about empowering women to live their best lives. To enable women to do this it is super important that a woman learns to eat and move in a way that works FOR her not AGAINST her.
The sad reality is most of the nutrition and health advice out there is targeted towards men. Medicine and research sees our reproductive organs and hormones as the greatest source of difference between men and women. Yet, despite fundamental physiological differences, for centuries we assumed (and sold the idea) that women and men work the same way, can be fixed and can eat the same way.
Whilst to date the physiological differences in men and women have always focused on hormones, recent research coupled with advances in next-generation sequencing technology and the development of novel therapeutics have found that differences between men and women extend to the differences in our gut bacteria, our energy regulation system and what fuel we burn at rest and during exercise.
All these factors being pivotal new insights into exactly how females should eat.
Ladies I look forward to sharing more on how you should be eating to be the best version of you.
Any topics you want us to focus on please drop a line below! ✨
#IWD #internationalwomensday #festadelladonna #WomenandNutrition #nutritionforwomen #researchinwomen #research #science #change ... See MoreSee Less
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Perfectly said! Happy women's day one DOC .
Most of us don't get the recommended 30 grams of fibre each day.
But why is fibre important??
✅ helps keep you regular
✅ keeps you fuller for longer
✅ promotes healthy gut bacteria
✅ helps stabilize those blood sugar levels
✅ helps protect us from many chronic diseases
⬆️ Here’s our top 8 easy ways to get more fibre into your diet.
What’s your favourite way of getting fibre into your diet? Let us know in the comments!
#fibre #fibretips #fibrehacks #eatmorefibre #healthydiet #balancingbloodsugars #guthealth ... See MoreSee Less
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Your quick guide to fish oil supplements
✅ Here are top tips on fish oil supplements:
🐟 𝗧𝘆𝗽𝗲 𝗼𝗳 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁. Omega-3 supplements come from many different sources and in many different forms.
o Consider the amount of EPA or DHA a supplement contains. This is super important
o Choose omega – 3 rather than fish liver oil supplement as liver oil comes with vitamin A which should be limited to no more than 1.5mg a day from supplements and food combined.
🐟 𝗔𝗺𝗼𝘂𝗻𝘁 𝗼𝗳 𝗼𝗺𝗲𝗴𝗮 𝟯. Read the label and choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.
🐟 𝗣𝘂𝗿𝗶𝘁𝘆. Omega-3 fatty acids are prone to oxidation which makes them go rancid. To avoid this, choose a supplement that contains an antioxidant
🐟 𝗙𝗿𝗲𝘀𝗵𝗻𝗲𝘀𝘀. Omega-3’s are prone to going rancid. Antioxidants like vitamin E help with preservation. Always check the date, smell the product!
🐟 𝗦𝘁𝗼𝗿𝗮𝗴𝗲: Always keep your supplements away from light – ideally in the fridge. If your omega 3 supplements has a rancid smell or is out of date – don’t use it.
🐟 𝗦𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗶𝗹𝗶𝘁𝘆: Choose a fish oil supplement that has a sustainability certification, such as from the Marine Stewardship Council (MSC) or the Environmental Defence Fund. The production of fish oil from anchovies and similar small fish is more sustainable than that from large fish.
💚 Seek advice from a dietitian if in doubt!
#fishoilsupplements #fishoil #omega3 #omega3supplements #shoulditakesupplements #dietitiansadvice ... See MoreSee Less
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Tx Linia, very helpful!
Being mindful of food you eat and how it affects your health is generally regarded as a good thing. However, problems arise when the idea of “eating clean” crosses the line into an unhealthy obsession that affects your mental and physical wellbeing, a condition termed orthorexia nervosa.
Today is the start of Eating Disorders Awareness week, this post is to help raise awareness of this lesser known eating disorder, orthorexia nervosa. And also provide some food for thought to nutrition professionals when discussing healthy eating with clients.
#EDAW23 #EDAW #orthorexianervosa #mentalhealth #health #eatingdisordersawarness ... See MoreSee Less
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