Ensuring that we choose foods that support our brain function and our mood is important to support overall well-being.
Here are some of our favorite brain foods 👆👆
#brainfoods #bestfoodsforyourbrain #mentalwellness #lookafteryourbrain #foodsformentalhealth ... See MoreSee Less
Menopause may be a natural transition, but it’s not always the easiest. There are more than 30 different menopause symptoms which range from night sweats, joint stiffness, anxiety, brain fog and vaginal dryness.
The good news is a few smart lifestyle choices can make this testing midlife transition a smoother experience.
Tweaking our diet is one of the easiest and most powerful changes you can make to restore balance to your body and best of all – it’s never too early or too late!
It’s always best to look at the whole picture than individual nutrients however there are some foods should be regular additions in your diet.
#menopause #menopausenutrition #nutritionformenopause #womenshealth #nutritionforwomen #perimenopause ... See MoreSee Less
Gents – we have not been paying you much attention. But we got you. This post is just for you.
Listen up and comment below which tip you will be taking on board this week!
👀Keep an eye out for part 2!
#MensNutrition #nutritionformen #performancenutrition #menshealth ... See MoreSee Less
1 CommentComment on Facebook
Scrappy presentation, lost me straight away by the sloppy presentation. Sorry!
Hormone Healthy Lunches – 40’s and beyond
✅ Want to know what the power ingredients are to help keep your hormones in check in your 40’s and beyond?
1. Phytoestrogans – these gentle plant oestrogens may help to restore your hormone levels. Found in soya products like tofu, tempeh and soybeans.
2. Lignans are also plant based oestogens that support the body with restoring the balance of oestrogen and progesterone. Flaxseeds and legumes are the best sources.
3. Calciferous veggies are liver support heros. Hormone health needs a healthy liver. Broccoli, cauliflower, cabbage and watercress contain powerful compounds that support the liver. Onions,
garlic, artichoke, dandelion, nettle are great support too.
4. Fermented foods are vital additions as a healthy balance of bacteria in your gut is the foundation of good hormone health.
We have put together some lunches incorporating these top foods for you!
💚 Let us know below which is your favourite!
1. Harissa tofu wrap. Add hummus and watercress. Side kick of sauerkraut
2. Edamame & quinoa salad. Add in leftover broccoli. Top with feta and pumpkin seeds
3. Chicken and chickpea stew with red rice. Serve with a portion of steamed cabbage.
4. Kimchi omelette with crusty sour-dough bread
5. Salmon niçoise salad with puy lentils added.
#hormonehealthylunches #lunchideas #healthylunches #womenshealth #nutritionforwomen #nutritionforhormones ... See MoreSee Less
1 CommentComment on Facebook
All delicious! Can't make up my mind 😉 xx
Do you know an 80 or 90 something year old who still cooks, drives.. reads, dances ….and just throughly enjoys life?
Unfortunately in the 21st century this isn’t the norm but more an anomaly.
One thing in life is inevitable. You will age.
There are places in the world called Blue Zones where people live the longest and healthiest.
What the people in these areas eat and how the live gives us big clues on how to be awesome as you age.
Here are 10 foods that support healthy ageing.
#healthyageing #ageing #ageinghealthily #healthspan #bluezones #foodsforageing ... See MoreSee Less
1 CommentComment on Facebook
Thanks Linia, not quite there, but hope (God willing + your good advice) to keep swimming, driving n walking into the next decade! A bit of dancing too ;)xx
Hormoans….. you really feel them your PMS week right? Don’t worry – we know.
Your body is needing more TLC the week before you menstruate so it’s important to get the right nutrients in.
Top nutrients this week to support the hormones and inflammatory state your body is in the PMS week include:
🍞 Wholegrain carbohydrates – rich in fibre and a good source of B vitamins.
🐟 Omega-3’s – important to keep the inflammatory prostaglandins in check.
Fermented foods – Support bacteria in your gut – the foundation of healthy hormone balance.
🌿 Anti-inflammatory phytochemicals found in herbs and spices helps ease the pain of those cramps.
🍫 Magnesium rich foods – your body has an increased requirement this week. Hello dark chocolate!
We have put together some breakfasts incorporating these top foods for you!
🧡 Let us know below which is your favourite!
1. Kefir overnight oats topped with berries and some dark chocolate
2. Turmeric scrambled tofu on seeded toast (recipe on the grid!)
3. Smoked salmon & avo on sourdough toast
4. Apple & cinnamon high fibre oat muffins (recipe on the grid!)
5. Green smoothie – with silken tofu added
☕️ Last top tip…DRINKS – Limit caffeinated drinks to 1 - 2 per day max.
🍵 Smart swaps – Add in Matcha latte/ Turmeric Latte/ Lemon & Ginger Tea
#easybreakfastideas #breakfastforpms #pms #foodforpms #nutritionforpms #menstruation #womensnutrition #womenshealth ... See MoreSee Less
The reality is THERE IS NO SUCH THING AS A BAD FOOD. Too much of anything, even if it's a good thing can become bad in a hurry.
⚖️ It's all about balance. It may not sound as sexy as the “food rules” or fads that you may be following, but I promise you it is the cornerstone of good nutrition for the now and in the future. AND it is also most definitely the pleasurable way to eat!
🍰 If you eat in balance the majority of the time ( 70-80 %) then some of your favorite treats like, cake or pizza or chips can absolutely be part of your diet. That’s why I’m a dietitian who loves to have her chips, chunky and triple fried!
❓If you have specific health goals then balance or moderation may be different for you. Speak to a dietitian or registered nutrition for more information.
#linianutrition #balance #80/20 ... See MoreSee Less
You know the drill. Some days, exercising feels like a total walk in the park. Other days, it feels like you’re trying to climb up a hefty mountain, barefoot with the mother of all storms blowing in your face.
The truth of the matter is that your body changes as a women over the course of your menstrual cycle and over the years — The key is to know you and to learn to adapt your training and nutrition to suit it.
#womenshealth #menstrualcycle #womensnutrition #tailorednutrition #knowyourbody
... See MoreSee Less
Living in Italy – and now being partial to a sweet breakfast – I am forever coming up with options that give the Italian style of breakfast but more balanced than café e biscotti!
You will love this new firm favourite breakfast option.
Banana bread – made more balanced with the addition of quinoa which is rich in protein.
Total prep & baking time – about 1 hour
1 cup cooked quinoa (cooked and cooled )
3 ripe bananas mashed.
2 cups of flour (use almond flour to make it gluten free)
1 ½ tsp baking powder
½ tsp cinnamon
½ tsp nutmeg
100g sugar or 4 tbsp honey
½ cup of olive oil
¼ cup Greek yogurt
Topping – slices or banana or apple nuts or seeds
1. Measure dry ingredients into a bowl and mix together.
2. In another bowl mix eggs, sugar/ honey, oil and Greek yogurt. Stir well.
3. Fold in the bananas
4. Mix in the dry ingredients.
5. Add in the quinoa.
6. Line a medium sized loaf
7. Add in the batter.
8. Top with topping of choice.
9. Bake at 350 degrees for 45 – 50 mins or until cooked.
10. Cool on a cooling rack
11. Enjoy with a nice cup of tea or coffee in the morning!
#sweetbreakfast #colazione #breakfast #italiano #bananabread #quinoa #protein #healthybrealfast
... See MoreSee Less
Personally my fave food group.
Professionally the food group that I have to do the most myth busting.
As women most of us like them ( …and crave them more at certain times of the month!) yet we are petrified of them as we are sold that low carb narrative in mainstream media.
Yes of course too many carbs ( ..or of anything for that matter ain’t a good thing). However the key particularly if you are a woman who is still in your reproductive years it is important that you do include some in your diet for optimal wellbeing. As with anything in nutrition, quality is key. If you want bespoke advice about quantities - speak to a dietitian or registered nutrition.
Happy carb including ladies.
#carbs #welovecarbs #carbohydrates #womenshealth #healthyeating #mythbusting #carbsarelife ... See MoreSee Less
2 CommentsComment on Facebook
I find these fact sheets so helpful Linia! Thank you 😊
Miss you Linia Patel! So great to see your awesome work xx