- About Us
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Led by internationally renowned nutrition expert Dr Linia Patel (PhD, RD, MBDA), Linia Nutrition is an internationally renowned nutrition and dietetic consultancy here to inspire and empower people to live healthier lives. Linia Nutrition offers tailored advice to individuals, organisations, the food industry and the media
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Areas of expertise
- Diabete & Obesity
- Hormone Health
- Performance Nutrition
- Ethnic Minorities
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- 1-To-1 Consultations
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We are committed to helping people get the most out of their body by understanding the impact their diet has on their health.
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Our areas of expertise
- Women’s Health
(PMS, menopause, Polycystic Ovary Syndrome) - Weight Management
(we can help you lose, gain or maintain a healthy weight) - Sports Nutrition
(optimise your sporting performance through tailored sport nutrition)
- Digestive Health & Gut Issues
(IBS, Food intolerances) - Anti-Aging Nutrition
(Staying younger and longer through adapted nutrition)
- Women’s Health
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- Consultancy
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Helping driven individuals perform at their highest level in the most competitive and demanding environments. Increasing productivity while decreasing stress.
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Translating complex scientific information into simple and clear messages. Helping you respond quickly to breaking news stories providing accurate background information and context.
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Advising health start-ups & food industry on product development and nutrition strategy in order to ensure project goals are successfully achieved.
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Supporting client in promoting good health by leveraging scientific nutrion expertise. Reaching out to both developed and emerging economies on a public health level.
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- Free Training
- Books
- News
- Contact
I read a mind-boggling statistic the other day.
‘Every 3 seconds there is an osteoporosis fracture in the world.’
Worldwide, that makes fractures from osteoporosis more common than heart attacks, strokes and breast cancer combined!
Osteoporosis is linked with weak bones and is dubbed the “silent thief “as you don’t feel the damage while it proceeds. Many adults will not be aware they have porous bones until they happen to fall. Falls that result in a fracture to your bones, impact your quality of life massively and if you’re elderly you chance of dying shortly afterwards skyrockets.
There are some groups who at risk of having poor bone density. These are:
➡️ People who have cut out diary in their diets.
➡️ People who follow excessive and extreme diets or those people who don’t eat enough overall.
➡️ Post-menopausal women.
To learn more about key nutrients for women for midlife and onwards, order my book Food for Menopause today. Link in bio. 💚👆🏽
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There are more than 30 different menopause symptoms commonly reported which range from stiff joints, anxiety, brain fog, vaginal dryness and of course hot flushes and night sweats.
In the UK and USA, hot flushes will effect up to 75% of people who go through the menopause. They can have a huge impact on quality of life.
But diet and lifestyle are essential tools in hot flush management.
Hot flushes? Here’s your essential toolkit for managing these.
💦 Stay hydrated ~ not drinking enough water can put your body thermostat further out of whack, which could make hot flushes worse!
⚖️ Balance blood sugar levels ~ hot flushes and nights sweats are influenced by blood sugar levels. Low sugars is thought to influence this. But also constant high blood sugars puts you at higher risk of weight gain, and weight is linked with more frequent and sever flushes
🫘 Plant oestrogen ~ phytoestrogens are plant-based compounds that have a weak oestrogen effect on the body which are thought to help hot flushes.
☕️ Go easy on the caffeine ~ some studies have linked caffeine with increased severity of hot flushes
🧘♀️ Manage stress ~ it is common for hot flushes to come on when you are nervous or anxious. Some research shows mindfulness, meditation and hypnotherapy being helpful in hot flush management
🍷 Cut back on alcohol ~ alcohol causes your blood vessels to dilate which can trigger a hot flush. Ideally switch to non alcoholic options, especially if going through a stressful time
For more evidence based, easy to implement tool kits - grab your copy of my new book Food for Memopause ✨⬆️ link in the bio.
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Say hello to your new favourite salad!
A BRILLIANT combo for women in the perimenopause transition.
Serves 2 💚
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
For the crispy quinoa:
1 cup of cooked quinoa
1tbsp olive oil
1tbsp sesame seed oil
Salt
For the salad:
1 cup of shelled edamame beans (defrosted, if using frozen)
½ a cucumber
½ a medium avocado
½ a pomegranate seeds
For the dressing:
2tbsp soy sauce
3tbsp white wine vinegar
1tbsp sesame seed oil
1/4tsp of maple syrup or honey
𝗠𝗲𝘁𝗵𝗼𝗱
1. Pre heat the oven to 180 degree C. Spread the quinoa on a baking tray, add the oils and salt – stir until coated. Bake for 10mins, stir and then bake for another 8-10mins (stiring again if browning on the edges)
2. Roughly chop the salad ingredients and add to a large bowl except the pomegranate.
3. Mix the dressing ingredients and pour of the salad, tossing well.
4. Serve the crispy quinoa on top of the salad with a sprinkling of pomegrante.
5. Enjoy!
For more hormone loving recipes or my book Food for Menopause ✅ from the link in the bio 👆🏽
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Collagen supplements are a big one for many women.
Here is your go-to-reference guide.
Learn more about collagen and smart supplementation in my book Food for Menopause ~ link in the bio 👆🏽✨ Happy reading and sharing ✨
Drop your questions and commments below ⬇️
#collagen #collagenandmenopause #supplements #supplementsformenopause #foodformenopause ... See MoreSee Less
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This recipe may seem quirky, but its quick to put together and adaptable.
The star ingredient here is the pomegranate seeds. Visually, I think they take any dish up a level. Taste-wise, they add a nice refreshing touch.
Nutritionally, pomegranates are also a powerful addition. They contain a substance called urolithin A. New research suggests that this boosts the mitochondria - our cells’ ‘energy power stations’.
…More energy, anyone? 💥
Creamy pea and mint dip with feta & pomegranate ~ to make 4 open sandwiches
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
200g frozen peas, defrosted
2tbsp crème fraiche
Small sprig of fresh mint, leaves finely chopped
4 slices of seeded or sourdough bread, toasted if you like
60g of feta, crumbled
Seeds from 1/2 a pomegranate
𝗠𝗲𝘁𝗵𝗼𝗱
1. Put the peas into a small food processor. Add the crème fraiche and mint and blend together with some sea salt and black pepper.
2. Spread onto the seeded or sourdough bread or toast slices, scatter with the feta cheese and pomegranate and serve.
𝗧𝗼𝗽 𝘁𝗶𝗽 💚
Swap out the peas for edamame beans or broad beans.
For more recipes packed full of my favourite nourishing foods, order my book Food for Menopause from the link in the bio ☝🏽✨
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From midlife onwards inflammation in the body increases. This is even more apparent in women after the menopause.
This is largely due to the drop in oestrogen and the important role oestrogen plays within the immune system.
There are many factors which can help reduce inflammation in the body – all of which I discuss in my book Food for Menopause.
But the easiest place to start is looking at what foods you can ADD into your diet.
Remember, there is no single anti-inflammatory eating pattern or one single hero food. Generally it is an eating pattern that focuses on whole-foods, lots of vegetables and fruit, and a balance of protein, carbohydrates and fat at each meal.
For more on my top antiinflammatory foods and further advice on inflammation in midlife order your copy of Food for Menopause today.
Link in the bio ☝🏽🌟
#foodformenopause #antiinflammation #antiinflammatory #menopause
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Breakfast is the perfect time to go big on fibre.
Whilst there are no miracle foods or ingredients when it comes to nutrition, a key nutrient that you need to focus on particularly during the menopause transition is fibre.
Fibre is a type of carbohydrate and refers to the parts of plant-based foods (vegetables, fruit, nuts, seeds, whole grains, legumes including beans and pulses) that are not broken down or used by the body. Instead, these non-digestible parts make their way through the gut contributing to our health in different ways.
🍏 Fibre nourishes our oestroblome ( the oestrogen metabolising department of your gut microbiome) which means we are in better hormone balance
🥦 It keeps your appetite in check as it keeps you fuller for longer
🫘 It helps regulate your blood sugar control
Make fibre your friend!
To learn more about which nutrients to focus on during your menopause journey comment FIBRE for a link to my free training!
#foodformenopause #fibre #fibreforthemenopause ... See MoreSee Less
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Sleep is a biggie – within my clinical practice and for me personally. It is the foundation of wellbeing and especially important to focus on during menopause.
For some, sleeping can be harder during the menopause. But also poor sleep can exacerbate symptoms such as brain fog, lethargy and cravings.
Start by taking stock – How good are you in bed?
Next step, start to build your sleeping soundly Toolkit with these tools ✅
I cover this topic in more detail in my book Food for Menopause - order from the link in my bio ⬆️✨
#foodformenopause #sleepformenopause #Sleep ... See MoreSee Less
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When it comes to hormonal health, it’s all about the small things done consistently. Over the years, I’ve had the pleasure of working with so many movers, shakers, and high performers, and what they all have in common is their commitment to simple daily habits.
There isn’t a one-size-fits-all diet or magic solution – it’s about showing up every day for yourself in ways that feel good.
Start by focusing on one habit that resonates with you. Make it easy, fun, and something you can do every day. Once you’ve got it, you’ll be amazed at the power of consistency.
Comment “Habit” for a link to my free training course, to start you on your journey today!
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Fat is not the enemy and the menopause transition is not the time for following a super duper low fat or zero fat diet.
Yet I get, it gets confusing out there so many mixed messages. Fat is bad. Fat is good. No actually some fats are better than others and so on.
✅ Here are my top 6 things you need to know about fat intake during the Menopause.
Drop any fat questions below. 👇🏽💫
🌟 Remember personalized nutrition is the gold standard. Start your journey today with my free training. Comment ‘Menopause’ for access today!
#fatduringmenopause #fatformenopause #foodformenopause #midlifemastery #menopause #perimenopause #nutritionformenopause ... See MoreSee Less
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