Corporate Packages from £395

To improve the health and wellbeing of your workforce.

Here are just some of the topics that can be included.

  • Healthy proteins, carbs & fats.
  • Controlling portion sizes.
  • How to eat to control your energy throughout the day without snacking.
  • How to get a good nights sleep improve your health.
  • A healthy gut to improve your immune system.
  • Maintaining a healthy weight and why dieting causes weight gain.
  • A nutrient dense diet for optimal health.

Courses can be designed to suit your business needs.

Courses are conducted online at the moment. Group sizes can be varied up to 25 people per session. They are interactive and include tasks for participants to complete and use to improve their health.

To discus a package to suit your business Contact me.

The Psychology of Weight Loss and Good Health through Optimal Nutrition – A new SMN Nutrition and Lifestyle Course.

This 8 week course examines how your mind controls what you eat and what you eat may control your mind. It will teach you how to tune in to your body and in turn retrain your appetite. It will also provide ideas to change your environment to help you succeed.

It is ideal if you have been struggling with your weight and would like to try a new approach. Or if you have tried dieting and nothing seems to work. It will give you tools to stay motivated and the knowledge to help you make healthier food and lifestyle choices. The course is designed to help you identify your goals and put you on the path to achieving them. You will be fully supported by a registered nutritional therapist throughout.

The course incudes:

A one-to-one 30-minute appointment at the start of the course. This can be by phone or in person.

Weekly personal coaching in a group setting as well as in a closed social media group.

Contact by email if required throughout the course.

Group members will be coached to set agreed personal goals and asked to commit to these goals.

You will be actively encouraged to complete all tasks and activities on the course.

A proportion of the weekly sessions will be dedicated to the psychology of behaviour change and will include exercises to help you do this.

You will be asked to take part in weekly activities both at home and in a supportive group setting which will help you to reach your goals more effectively. You will receive one-to-one feedback on these activities.

Cost £89

Location: Coppice Avenue Library and Wellbeing Centre, Coppice Avenue, Sale. M33 4ND

Time: 7 pm – 8.30 pm

Dates: Jan 27th; Feb 3rd, 17th, and 24th; March 2nd, 9th, 16th and 23rd.

In the sessions we will explore:

  • Identifying emotions that may be affecting eating behaviours.
  • Discover how you can you tap into the different body senses to help you to control your eating behaviours?
  • How our behaviour may be affected by what we eat?
  • Learn how to tune into your body in order to retrain your appetite.
  • Eat to control your energy throughout the day and not feel tired.
  • Learn how to make your new healthy habits routine.
  • Learn why dieting causes weight gain.
  • How to get the correct type and amount of nutrients in your diet without gaining weight.
  • Identify the right proteins, fats and healthy low carbohydrate foods to achieve sustained weight loss.
  • Learn why a healthy gut microbiome is vital for our physical and mental health.

Contact me to reserve your place!

Inflammation

Do you have any of the following symptoms?

  • Do you suffer from pain?
  • Do you have digestive issues?
  • Are your symptoms restricting what you can eat and is this impacting on your social life?
  • Do you have issues with mobility or restricted movement?
  • Are you taking lots of medications and still suffering from debilitating symptoms?

The difference between acute and chronic inflammation

Inflammation is a necessary part of the body’s healing process. It helps us fight infection and recover from injury or disease. There are two types of inflammation: acute which happens very quickly but usually resolves within two weeks and chronic where the inflammation can last for several months or even years.

Signs of acute inflammation are: pain, redness, swelling, heat and loss of function. You will notice some or all of these symptoms fairly quickly. Blood flow will increase and white blood cells will be sent to the site of damage or infection in order to speed up the healing process. Pain killers such as aspirin and ibuprofen are often effective in the short term but prolonged use may cause side effects, dependency and nutrient depletions. They only address the symptoms and not the root cause.

Signs of chronic inflammation are sometimes less obvious as are their causes. Inflammatory symptoms range from acid reflux, bloating, constipation, back pain and brain fog to arthritis, chronic fatigue syndrome, fibromyalgia, type 2 diabetes, cardiovascular disease and cancer.

Additional factors that contribute to chronic inflammation.

These include:

-genetic susceptibility. This may reduce the ability of the liver to remove toxic substances from the body (1).

– poor blood sugar control. Arthritis sufferers who are insulin resistant are more prone to severe arthritis than non-diabetic people who suffer from the disease. (2)

exposure to high levels of toxins, oxidants and chemicals in your environment. These can trigger the inflammatory process in the body leading to the development of chronic disease (3).

– a diet low in essential fats. Lowering your intake of saturated fat and omega 6 seed oils and increasing your intake of omega 3 fats may help to reduce low-grade inflammation as well as benefit patients with diseases such as obesity, diabetes and rheumatoid arthritis (4).

  allergies. There is a link between a lack of healthy diversity in the gut microbiome and an increased risk of developing allergic conditions such as allergic asthma.

How can a registered nutritional therapist help you?

A nutritional therapist will help to identify the root cause of your inflammatory symptoms. This natural approach helps the body to heal itself by looking at the body as a whole.

Your nutritional therapy programme will :

1. Identify possible foods that may be causing inflammation by damaging your digestive tract and remove these. Yeast, parasites and small intestinal bacterial overgrowth can also damage the gut. It is also necessary to ensure that the body is eliminating toxins effectively to facilitate healing.

2. Restore the health of your digestive system by including nutrient dense foods that are suited to you. It is also essential to ensure that your absorption of these nutrients is optimised to support your immune system. Digestive enzymes may be suggested to aid digestion and natural anti-inflammatory supplements may also be recommended.

3. It is important that your gut contains a healthy balance of bacteria. Foods that introduce or encourage a healthy environment for these bacteria to flourish will be introduced along with pre-biotic foods to feed these healthy bacteria.

4. It is essential that any damage is repaired and so food containing L- glutamine and omega- 3 fatty acids will be considered. It may also be necessary to consider supplements and vegetarian and vegan options are available. These will help to reduce and remove inflammation.

5. Your lifestyle is also an important consideration when reducing inflammation and so stress levels, exercise, social support and quality of sleep all need to be addressed.  

If you suffer from any inflammatory conditions, nutritional therapy will help to reduce or remove the symptoms. If you would like a programme designed specifically for you along with support and coaching to help you to achieve better health, then please Contact me .

References

1. Hodges, R. & Minich, D. 2015 Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application [Online]. Journal of Nutrition and Metabolism. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/ [Accessed 14/12/2019].#
2. Sokoloff, L. 1985 Endemic forms of osteoarthritis. Clinics in Rheumatic Diseases 11 (2), pp. 187-202.
3. Hussain, T. et al. 2016 Oxidative Stress and Inflammation: What Polyphenols Can Do for Us? [Online]. Oxidative Medicine and Cellular Longevity. Available at: https://www.hindawi.com/journals/omcl/2016/7432797/ [Accessed 14/12/2019].
4. Barcelo – Coblijn G. & Murphy, E. 2009 Alpha-linolenic acid and its conversion to longer chain n-3 fatty acids: benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Progress in Lipid Research 48 pp.355–74.
5. Bisgaard, H. et al.  2014 Immune-mediated diseases and microbial exposure in early life.Clinical and Experimental Allergy. 44 pp. 475–481.

Nutrition & Lifestyle Course

Nutrition and Lifestyle Course 4 x 1 hr sessions £28

Would you like to join a group of friendly like-minded people and learn about how simple changes to your diet and lifestyle can improve your health?

I am running Nutrition and Lifestyle courses at Coppice Avenue Library in Sale. They comprise 4 x 1 hr sessions where I will explain how healthy, nutrient dense food and changes to lifestyle can improve your health and give you more energy and vitality.

If, after attending this course, you would like individualised advice on how to enhance your diet, I have a special offer of two sessions ( 1 x 1 hr followed 4-6 weeks later by 1 x 40 minute session) for £69 to meet your specific nutrition and lifestyle needs.

In these sessions we will explore:

  • How to get nutrient dense food into your daily life; what to take out and what nutritious, tasty alternatives you can add in.
  • Easy ways of controlling portion sizes and food to include on your plate.
  • How to eat to control your energy levels throughout the day to allow you to be more active.
  • The knowledge to stop dieting and why dieting causes weight gain.
  • Why what we eat can make us tired and ill.
  • Why a healthy diversity of gut bacteria is so important to our mental and physical health.
  • The benefits of probiotics and prebiotics to our health.
  • How vital it is to get a good night’s sleep and strategies to improve our sleep.
  • Stress busting tips to help us with busy lives and free up time to relax.
  • The benefits of exercise to our health and wellbeing.

Contact me to reserve your place!

The Health Benefits of Beetroot

Beetroot is in season from July through to October. It is not just the root that can be eaten but the leaves as well. You can eat beetroot raw blended in a juice or grated into salads and coleslaws. Beetroot is also delicious roasted in the oven, steamed or in soups.

Picture of Healthy Beetroot

It is a highly nutritious vegetable containing plenty of vitamins and minerals and a useful addition to your dietary intake. Here are some of the key nutrients:

  • Folate, Manganese, Nitrates
  • Magnesium, Potassium, Iron
  • Vitamin C, Zinc, Bioflavonoids
  • Betaine, Betalaine

Health benefits

Beetroot contains betalaines which give it its red colour and have antioxidant and anti-inflammatory properties. There is some evidence that nitrates in beetroot may help with cell respiration. This is the rate at which cells converts biochemical energy from nutrients into energy that the body can use for its processes.

Nitrates may also improve the rate at which the body’s tissues receive oxygen. Here, the nitrates in beetroot are converted into nitric oxide in the body which may help to dilate the blood vessels and increase the blood flow. This could potentially help to maintain the health of the heart, blood vessels and nervous system.

Beetroot could possibly help to improve inflammatory conditions such as skin disorders and arthritis caused by an over active immune system. Beetroot contains fibre and there is a link between high fibre diets and reduced risk of heart disease, colon cancer and type 2 diabetes. Fibre adds bulk to the stool and helps to reduce the risk of constipation and diverticulitis. The fibre it contains aids digestive function and provides food for the gut microbiome which help to maintain a healthy gut lining and ensure that nutrients are properly absorbed. When the gut wall is not properly maintained larger particles can be allowed to pass through to the blood stream and trigger an immune response.

I am sure that many people have heard of glycaemic index (GI). This is the amount of glucose that is contained in 100g of a carbohydrate containing food and beetroot has a medium GI of around 6. This might sound quite high to some but it has a low glycaemic load (GL) of around 2.9. The is because the rate that it releases sugar into the blood stream is slow. This is useful for people such as diabetics and pre-diabetics who are trying to keep their blood sugar levels balanced.

The amino acid betaine, found in beetroot, may also help to improve liver function.

There are some obvious side effects of eating beetroot. The red pigment may cause red faeces and urine. So don’t panic!

Is it for everyone?

The leaves of the plant are high in oxalates which can cause joint inflammation and so should be avoided by arthritis sufferers. The oxalic acid can also cause kidney stones and so the leaves should be avoided by people suffering from kidney disease.

Supplements instead?

Research is ongoing into supplementing the compounds found in beetroot for their health benefits. Many of the compounds have been studied individually but the greatest advantage could come from them all working together. Hence there is a benefit from eating the whole food but it should be noted that this is reliant on the body absorbing and processing the nutrients effectively.

If you suffer from any health condition or are taking any medications but would like guidance on how to increase your nutrient intake, then please consult with myself (Contact me) or other health care professional before changing your diet.

We all have different dietary requirements and need different types and amounts of nutrients to suit our lifestyles and health. This can be addressed through nutritional therapy. If you would like advice on the best nutrient dense diet for you then please feel free to contact me for a free 20-minute consultation to find out if this is for you.

Recipe Suggestions

Beetroot and Sardine salad

Beetroot and Butter Bean Soup

Organic & Seasonal Vegetables

Should we all be buying locally sourced organic and seasonal veg to improve our health and protect the environment?

Organic farming prioritises the health of the soil, crops, people, animals and insects. Genetically modified crops are not allowed and there are no artificial fungicides, pesticides or herbicides which damage the ecosystem. Organic farmers are allowed to use a much smaller range of naturally sourced chemicals, the use of which is under strict control. However, some people are unhappy about the use of any chemicals.

Image of a basket filled with fresh vegetables.

Organic farming makes more use of crop rotation and composting. Cover crops are planted in fields that are not being used for cash crops to put nutrients back into the soil and also help to keep weeds down, provide food and shelter for wildlife and reduce soil erosion. Predators such as birds of prey and bats are also encouraged to keep pest numbers under control naturally. Before the advent of mass production, these were common farming methods.

Image of a field of cows grazing among wild flowers.

Some farms use livestock to cultivate and fertilise the land. Cattle help to tear up the weeds leaving the soil exposed to allow a varied plant life to flourish. Their manure is trodden into the soil adding organic matter to improve the soil structure. Sheep graze the land differently and select different grasses helping to increase the diversity of land use. They are also less likely to leave areas of soil exposed to erosion. This mixed land use can encourage wild flowers and insects to flourish and invasive species to be kept at bay.

Organic crops may be more resistant to climate change. This type of farming captures more carbon in the soil and the farmers are less reliant on oil based chemical fertilisers and pesticides which contribute to global warming.

Always Organic?

Whether consuming these products makes a difference to our toxin load will depend on many different aspects of the environment that we are exposed to such as hair and skin products, household cleaners and air fresheners. Do you spray weed killer in the garden or walk or cycle near busy roads? What types of household decorating products are you using? All of these factors expose us to additional toxins.

Organic produce can be more expensive and you may have to restrict how much you buy. The list below shows which produce may be best to buy organic and which contain very few chemical residues.

Shows images of the best versus the worst veg for pesticide residue.

There are many farms that are not classified as organic but are following similarly high standards of crop management and animal welfare. If you are interested in reducing the carbon footprint of the food you eat, it may be worthwhile going to local farmers’ markets and speaking to the farmers in person so that you can find out about how they farm and possibly buy from them directly. There are also farms who deliver direct to your door.

Go Local

It is better to buy locally if you can because you will be buying produce that is in season and hasn’t endured several methods of transport and many miles of travel before it arrives at your door.

Another benefit of seasonal produce is that you will be increasing the nutrient diversity of your diet and you will get to try out lots of new vegetables that you may never have thought of using. Your food will taste good, be much better for you and be more interesting as well.

Overall, it is more important to check that your food has been produced to a high standard, respecting the environment and animal welfare than it is buy all organic produce. Buying locally will reduce the time that it takes for the produce to get from the farm to your plate ensuring that as many nutrients are preserved as possible. Using local farms will allow you to access produce that is in season but, if this is not possible, supermarkets are now providing more information on the origin of their products than ever before to help you make informed choices.

References

English Nature. The Importance of Livestock Grazing for Wildlife Conservation [Online]. Available at: www.publications.naturalengland.org/file/612038 [Accessed 20/8/2019].

Magnificent Meadows.org. Types of Grazing Animals [Online]. Available at: www.Magnificentmeadows.org.uk/assets/pdfs/Types_of_Livestock.pdf [Accessed 20/8/2019].

Pesticide Action Network UK. https://www.pan-uk.org/dirty-dozen-and-clean-fifteen/ [Accessed 16/8/2019]

Soil Association.org. Organic farming [Online]. Available at www.soilassociation.org/organic-living/organicfarming. [Accessed 16/8/2019].

Nutrition & Lifestyle Course

I’ve moved my Nutrition & Lifestyle course to evenings at Coppice Avenue Library and Wellbeing Centre on Coppice Ave, Sale, M33 4ND. Sessions now start on Monday 1st July at 7 pm running every week for 4 weeks. Hopefully this will make it easier for those of you who are working.

Contact me to reserve your place!

See below for details.

Find Out the Benefits of Staying Well Hydrated

It is important for our health and wellbeing that we are well hydrated. Our body is made up of 60% water and needs water in order to function well.

What are the benefits of drinking regularly?

  • It keeps you alert and gives you more energy.
  • Helps to flush out your liver and kidneys, getting rid of toxins.
  • Helps to improve digestive health.
  • Your skin looks better.
  • You feel less hungry and are less likely to snack.

What causes dehydration?

  • Not consuming enough fluid
  • Sweating. Exercise, high temperatures and fever can cause excess water to be lost.
  • Alcohol
  • Vomiting. Water is not staying in the body long enough to be absorbed.
  • Diarrhoea. Water is not being absorbed in the digestive tract and is being lost from the body.
  • Some medications.

Urinary incontinence is another factor. This can be a menopause symptom and if you suffer from this you may be less likely to drink fluids. If this is a problem, then it is advisable to cut down on alcohol and caffeine. Sipping liquids little and often, makes it less likely that you will have a sudden urge to go to the toilet.

Who is most likely to suffer from dehydration?

Elderly – your sense of thirst weakens as you get older.

Dementia sufferers –  they are 6 x more likely to suffer from dehydration.

People suffering from diseases such as diabetes.

What are some of the symptoms of dehydration?

  • Dry mouth
  • Feeling tired or thirsty
  • Headaches
  • Dark urine
  • Dizziness
  • Muscle cramps
  • Constipation
  • Dry skin

Symptoms of severe dehydration

  • Extreme thirst
  • Confusion
  • Irritability
  • Delirium
  • Little or no urination

If you experience any of these symptoms, then you must seek medical attention.

Long term dehydration may cause constipation, urinary tract infections and high blood pressure.

If you rarely feel thirsty, then it is important to monitor how much you drink. Have a drink, even when you don’t feel thirsty.

Hydration and Exercise

You lose fluid in your breath and sweat when you exercise. Everyone is different but the amount of fluid you lose is dependent on:

  • The amount of exercise you do
  • For how long
  • The ambient temperature
  • Your body size
  • Your level of fitness    

The European Food Standards Agency recommend that women drink 2 litres of water a day and men 2.5litres (EFSA, 2010) but you should adjust your intake accordingly.

During exercise drink according to how thirsty you feel and this will prevent you from drinking too much or too little. You will know that you are drinking too much if you weigh yourself before and after training and have gained weight. Water is a suitable method of hydration if you are doing a moderate amount of exercise for up to an hour. A suitable alternative may be necessary for longer or more intense periods of exercise.

Make sure that you are well hydrated after exercising. Some of the symptoms of dehydration are:

  • Feeling too hot
  • Suffering from fatigue or sluggishness
  • Lack of appetite
  • Headaches
  • Dark coloured urine. You should aim for light straw coloured urine.

Alcohol

Alcohol is not suitable for rehydration. Drinking more than 14 units of alcohol a week is not recommended. When taken in excess it can cause hangovers which include symptoms such as nausea, thirst and headaches which are partly caused by dehydration.

Water is the best source of hydration. If you don’t like water, what can you drink instead?

  • If you enjoy drinking tea or coffee, try some decaffeinated varieties.
  • Add slices of fresh lemon, lime or ginger to iced water.
  • Try carbonated water.
  • A glass of semi-skimmed milk.
  • Herbal teas.
  • Dilute fresh fruit juice with water.

Watch out for sugary drinks. They can lead to weight gain and tooth decay.

Additional Sources of hydration

Vegetable smoothies, soups and stews. These are useful if you struggle to drink the recommended amount. It is important to still have whole foods such as fruit, nuts, whole grains and vegetables in your diet. Increasing your intake of fruits and vegetables will also improve your hydration status. They include electrolytes such as magnesium, calcium, sodium and potassium which are involved in balancing body fluids and helping to prevent dehydration. An added bonus is that they help to maintain a healthy digestive system.

Hydrating foods include:

  • Tomatoes
  • Bell peppers
  • Watermelon
  • Cucumber
  • Carrots
  • Berries

For any health concerns, please contact your GP.

If you would like further advice on hydration and how to maintain a healthy lifestyle, please feel free to contact me.

Nutrition & Lifestyle Workshop

I’m starting a new Nutrition & Lifestyle workshop at Coppice Avenue Library and Wellbeing Centre on Coppice Ave, Sale, M33 4ND. Sessions start on Tuesday 4th June at 10 am and consist of 4 one hour sessions at the same time each week.

Contact me to reserve your place!

See below for details.

Hope to see you there!

A Healthy Nutritious Breakfast

Start your day with a healthy, nutritious breakfast and you will be better able to control your energy levels, blood sugar and cravings throughout the day.

Here’s an idea for a healthy, balanced breakfast to give you the energy to start your day. 

  • ½ cup of rolled oats
  • 175ml nut milk or semi-skimmed milk
  • 1 kiwi chopped
  • 1 apple chopped
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seeds
  • 2 tbsp chopped mixed nuts
  • 1 tbsp mixed seeds
  • 1 tbsp full fat probiotic yogurt

It contains:

  • Minerals such as magnesium, manganese, copper, calcium, zinc and potassium.
  • Soluble fibre in kiwis, apples, rolled oats, chia seeds, nuts. This helps to slow down the digestion of your food as well as helping to control the amount of sugar released into the bloodstream. It helps the gut bacteria to produce the short-chain fatty acid, N-butyrate, which feeds the gut epithelial cells and may help to reduce inflammation.
  • Insoluble fibre in apples, oats will help to move the waste products of digestion through the bowel, reducing the risk of developing constipation and haemorrhoids.
  • Protein in chia seeds, yogurt, milk, nut milk, nuts, seeds. This will aid the growth, repair and renewal of the body’s cells. It will help you to maintain muscle mass as well as synthesising hormones.
  • Probiotics in yogurt help to encourage a healthy balance of gut bacteria.

You can change the fruit, the type of milk you use, as well as the nuts and seeds. This will ensure that you get as many nutrients in your diet as you are able to and it may encourage you to introduce some new ones too. If you are not used to eating fibre, then build up gradually till you get to a level that suits you.

If you are short on time, you can always prepare the dry ingredients in advance and keep them in an airtight container to make it easier.

This breakfast should last you till lunch time, depending on your activity levels. You will also be making a good start in helping towards your daily intake of fruit and vegetables. Add a boiled egg if you would like some extra protein to curb those hunger pangs.