8 foods nutritionists won’t eat; these might surprise you!

8 foods nutritionists won’t eat; these might surprise you!

There is an argument that all foods are OK in moderation, and this is largely true if we have an overall healthy diet and want to maintain a healthy relationship with food that doesn’t become obsessive. We don’t want ‘being healthy’ to become something that feels like a chore or that has you missing out on some of the things you really enjoy. But as a nutrition professional, there are a number of foods that I don’t ever eat.

The Secret to Weight Loss In Your 40's and Beyond

the secret to weightloss.JPG

63% of women in middle age are overweight or obese which is an alarming statistic. Once women hit their 40s, they typically gain an average of 1lb a year so we could easily be a stone heavier by the time we reach 55!

More alarming though, is the harm that obesity can cause; being overweight dramatically increases the risk of developing type 2 diabetes, cardiovascular disease, osteoarthritis and some cancers. We now know that carrying too much weight around the middle can stimulate long term inflammation throughout the body as well as leading to the build up of fat in the liver. It really makes for bleak reading.

 So what can we do about it?

The ‘midlife’ years can be a challenge for all sorts of different reasons and, yes, weight loss IS harder. How I wish I could tell you there was a magic pill and, just by taking it, you’d automatically revert back to the woman you were 20 years ago … Sadly, it’s not quite that straightforward.

The rules are different when it comes to weight loss when you’re over 40. It’s a path you need to navigate carefully to find your own magic formula. But losing weight, regaining your energy and getting back to your best is possible with the right advice, and some support along the way.

The wheel of weight loss

There’s more to losing weight than just eating the right things. What you eat is just one part. An important part, nonetheless.

Think of winning at weight loss in your 40s as being like a pie slice. There are other pieces of pie that that are important and can help or hinder weight loss.

Aside from diet, the seven remaining pieces of pie are thyroid hormones, the stress hormone cortisol, the fat storage hormone insulin, oestrogen, sleep, digestion and exercise.

 Where are you out of balance?

You may not have given your hormones a second’s thought before but, given the rollercoaster you are on right now, it’s worth having some understanding of what’s going on chemically inside you and the impact it’s having.

OESTROGEN - progesterone levels fall rapidly as you stop ovulating as regularly and, although oestrogen is decreasing, too, it’s falling at a slower rate, meaning you can end up being oestrogen dominant (that’s too much oestrogen in proportion to progesterone).

THYROID  – the thyroid is your internal motor and it comes under increased pressure in your 40s. Imagine a record playing at a reduced speed … That’s what happens when your thyroid is struggling to keep up. Low levels of thyroid hormones can bring mood changes, weight increases, constipation and a sluggish feeling.

Your hormones work together synergistically. When one or more is out of kilter, there is an effect on the others, too. This is especially true where the thyroid and adrenals are concerned.

CORTISOL – the stress hormone made by the adrenal glands, can also increase (particularly if you’re used to spinning too many plates), making sleep more difficult and leading to weight gain. Rather comically, we have not evolved a great deal since caveman times when the big stressor was the sabre-toothed tiger and we had to keep the energy round the middle so it could be easily accessed when you needed to run away from that tiger.

INSULIN is the hormone linked to diabetes, but it is also the fat storage hormone. As a doubly whammy, it additionally blocks fat burning. It’s made by the body in response to the carbohydrates you eat. The more refined the carbs, the more insulin produced and the more fat is stored. But, as we age, the cells in our bodies can become less sensitive to insulin, so the pancreas needs to pump out more and more to get the same job done.

DIGESTION. If your digestive system is not working quite as it should, this can leave you feeling – and looking – bloated. There’s a lot of research into the microbiome (your gut environment) right now, and there are proven links between the balance of bacteria in the gut and being overweight.

Anyone with an imbalance of good to bad bacteria in their large intestine will also find themselves absorbing up to 15% more calories from their food. So if you’re the kind of person who has suffered off and on with tummy troubles, it’s worth talking to a nutrition professional to get things checked out. Symptoms worth investigating include gas, bloating, acid reflux, constipation or diarrhoea (or alternating), feelings of nausea.

 Extra bonus symptoms!

All this, and you might even be managing the symptoms of perimenopause (the run-up to the big event), menopause and beyond. These include delights such as night sweats, erratic menstrual cycle, insomnia, bloating, cravings, headaches/migraines, overwhelm, irritability, mood swings, anxiety/depression, brain fog, poor memory, loss of sex drive, vaginal dryness, aging skin (and hair), joint pain and fatigue. Yay!

Get some answers

If ever there was a time to get your hands on facts to shed light on the situation, this is it. Your GP might be able to run a few tests that will tell you whether or not you are going through the menopause. But what next? In clinic, I am used to working with the best private laboratories to provide my clients with tests that show us which hormones are out of whack – so that we can come up with a bespoke nutrition and supplement programme to tackle it. Email me or book a free call to discuss whether testing (and specifically which tests) might be right for you.

Watch what you eat.

One of the tragedies of this time in your life is the realisation that you really cannot get away with eating the same foods you used to. Your body has changed, and you need to learn to eat for this new way of being.

This means it’s more important than ever to switch from whatever kind of diet you’re on now to a low GL (glycaemic load) diet that balances your blood sugar levels. This means you will be eating foods that do not trigger as much insulin secretion in response to what you eat.

Eating this kind of diet really is enjoyable and filled with foods you’d probably heard you couldn’t eat, like good fats, avocados and eggs! A blood sugar balancing diet like this focuses on REAL food: meat, fish, eggs, tofu, lentils, beans and chickpeas, lots of veg, some fruit, nuts, seeds, and wholegrains. If this is a long way from where you are now, I’d love to help you move to this way of eating. Work with me and it will feel easy rather than an uphill struggle or – worse still – devoid of all those little props you have used to get yourself through these trying times.

Eat functional foods

These are foods that actually do stuff in the body. On one level, the food you eat can help balance your blood sugar and energy levels. On another it keeps you feeling satiated and it also nourishes you. The cherry on top is to use the very subtle, yet magical powers of food to help support your body in times of need.

At this time of your life, that means phytoestrogens. Phytoestrogens are plant-based chemicals (the good kind), which are structurally similar to oestrogen and exert a weak oestrogenic effect. They include soy beans, lentils, beans, chickpeas, tofu, barley, rye, oats, alfalfa, apples, pears, carrots, fennel, onion, garlic, sunflower seeds, flaxseeds, and liquorice root.

 Rest + Relax

Stress can make you gain weight and feel both tired and miserable as well as using up stores of important vitamins. This is why a stress action plan is a must. Self care in your 40s and 50s is no longer a ‘nice thing to do’, it is essential for managing symptoms of the transition to menopause.

This will also help with anxiety, which I see a lot in clinic with women of your age. It’s really common to feel anxious or worried now about things that never used to bother you, from minor things to the big stuff like ‘who the hell am I now?’

If you have not been good (and most women aren’t) at putting your needs first and doing nice things for yourself, start now. Write down 5 activities you really enjoy doing – even if it’s been a while since you did any of them!

Sleep tight

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. 

Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep a night), you’re not going to be functioning at your best, focusing properly or thinking creatively. You are also sabotaging any attempts to take control of healthy eating and your weight.

Sleep deprivation causes hormone imbalance, and I’m not talking PMT, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone – makes you feel more hungry) and leptin (the satiety hormone that tells you when you’ve had enough) are majorly disrupted when you are not sleeping enough.

Lack of sleep also messes with your levels of stress hormones and your body’s sensitivity to insulin, both of which contribute to weight gain.

So, after a night of bad sleep, if you feel ravenous, it’s not all in your head, but rather, in your hormones. And, it’s the refined, carb-heavy, starchy foods that are going to be calling your name, not the lovely healthy ones.

Do the right exercise

As the weight creeps on, it’s very common for women to start getting into the types of exercise that are very punishing on the body, like running and high intensity interval training. These very intense forms of exercise stress the body and, if your body is already stressed, it’s just too much.

Yoga, Pilates, Zumba and other dance-based classes are good, and don’t knock a decent walking workout. Resistance/ strength exercise (weights) is also good to help with the loss of muscle. Strength training also helps you shore up bone, maintain balance, and avoid injury – important for protecting your skeleton, both now and when you’re older.

Ditch toxins

Chemicals in your body care products – anything from shampoo and conditioner to body wash, body lotion and other moisturisers – contains chemicals, like parabens, sodium lauryl/laureth sulphate and ureas. These are synthetic forms of oestrogen that are known endocrine disrupting chemicals. Scientifically, these chemicals are molecularly similar to oestrogen and your body finds it very tricky to distinguish between the fake oestrogen and the real oestrogen. Unlike the friendly phytoestrogens mentioned above, these nasty ‘xenoestrogens’ have a much stronger effect than our own body’s oestrogen.

At this time in your life, you really don’t want to be overloading your body. These toxins place an additional stress on the body, can damage the cells in your body that produce insulin, disrupting its action (and not in a good way), can impair thyroid hormones and place extra burden on the detoxification system.

Get expert help

I know how hard it can be to see the weight pile on and feel powerless to do anything about it. Apart from your friends (except the skinny ones – what do they know?) no one understands what it’s like to feel overweight and unattractive, or to see the reflection of some frumpy old lady when you still feel young and vibrant on the inside.

Most of the weight loss solutions you have likely tried are based, possibly, on flawed science but also likely not designed for women of your age. If you need support with this my signature programme will tackle all aspects of what I’ve been talking about. The programme combines both diet and lifestyle elements, so we can work on your confidence as well as that expanding waistline. This is perfect for you if you experience any of the issues I set out at the beginning, and now is exactly the right time for a brand new you: new diet, new attitude and new healthy lifestyle habits. 

To arrange a complementary call to discuss your concerns or book an appointment call me on 07961 166582 or email email@marcellerosenutrition.co.uk, I would love to help you.

How to give yourself the best start to the new year!

new_year_new_you_2018_recipe_1.jpg

DO YOU NEED TO KICK START YOUR NEW YEAR? Give yourself the best start by restoring your energy levels, kicking the sugar cravings and resetting your metabolism.

This is a recipe from my 4 week Reboot programme kicking off on 21st January . I’m offering an early bird price of £39 if booked by 14th January. (Thereafter the price is £49)

If you would like help with simple, tasty and quick meal ideas, need to know what’s really healthy and what’s, or simply need some motivation accountability and support, why not take advantage of my offer!

The programme will show you how to EAT HEALTHILY for the LONG TERM to maintain optimum health and well being, whilst still enjoying your food

- NO FADDY DIETS, RESTRICTIONS OR CALORIE COUNTING!

What you’ll get:

✅• A January reboot resource pack, including seasonal family friendly recipes that are easy to make or prepare; simple, tasty breakfast, lunch, dinner and snack recipes. This includes vegetarian/vegan options. There are no specialist health foods – just the stuff you'd find in any old supermarket. ( it’s yours to keep and use forever too!)

✅• This is a virtual programme run via a private Facebook group. Check in whenever suits your schedule. You'll have access to your programme anytime, anywhere. I'll be in the group every day giving tips, motivating you, holding your hand and answering your questions

✅• Expert advice: Nutritional advice + support from a Registered Nutritional Therapist & Health Coach.

✅• Weekly Live Facebook Q&A to deal with challenges and questions.

✅• Not another 'diet': Make it actually happen with motivational support and accountability from your coach. Experience the transformation.

Email me at : email@marcellerosenutrition.co.uk to book your place!

What past participants have said:

"A big thank you Marcelle. I’ve felt mentally and physically better, had more energy and lost weight. I’m happy to feel that I know what I need to do to get over cravings - I’d been really struggling in the evenings and have felt so much better on the programme. Your meal plans had just the right amount of variety without overwhelming me with too much choice. I can look at healthier eating as not just normal eating less the tasty things but as replacing food that doesn’t make me feel good with food that does. I finally made some fit fudge as an occasional treat to celebrate! I’m sure the test will come now but remembering the 80/20 rule. Thank you!" C.M

"I just wanted to say a big thank you Marcelle Rose. I’d been struggling to lose the last of my baby weight and as a tired and busy Mum I had lost the motivation to make good food choices. You’ve given me inspiration, some new knowledge and great recipes which all the family can enjoy. I’ve lost 3.5 kg and enjoyed experimenting with some new foods. I will always be someone who enjoys their food and eat out more than I probably should but the plan has really helped, especially as it isn’t overly restrictive. Next step is to sort food plans and keep digging deep. I haven’t nailed my post dinner sugar cravings but am making steps in the right direction. Thank you so much, most of all, it’s been really enjoyable" A.J

“I was aware of how to improve my eating habits but I was lazy and busy so would grab rubbish on the go, finish kids' food, succumb to 'treats' with little hesitation. Since doing the challenge, I have definitely become more mindful of how I eat in general and I loved being part of a 'support' group. I have made some lasting, simple changes. Marcelle is great. Organized, professional, approachable, she offers loads of guidance, motivation and is always close by for support. “ I.B

“The reboot challenge expertly lead by Marcelle has taught me to experiment more with my foods and be more creative in the kitchen. Never felt like a diet but has given me exactly what is says, a reboot for my palate and some news tastes for me and my family to try and like!! Even for someone like me how doesn’t enjoy cooking, the reboot recipes were practical and surprisingly good!Feel less need for sugary fast foods and enjoying more nutritious and healthy options!! “ D.G

"I've really enjoyed the challenge and learning more about how my body has reacted to the change. I feel so good, more energy and a little boost in confidence, having lost some weight and inches. Have loved the recreating the recipes and I know that I will continue following the plan when I'm at home but allow myself to relax if I'm out." L.B

"Thanks so much Marcelle. Have discovered some new family favourites (we all loved the healthy fish and chips last night) and reset my eating pattern for sure. Good days and bad but the overall trajectory is upwards! “ C.H

Eat well + spend less!

photo-1507048331197-7d4ac70811cf.jpg

Eating food you have cooked or prepared at home is not only healthier for you but also considerably cheaper. The key to this is planning. You’ve probably heard the saying ‘failing to plan is planning to fail’. Without a weekly food plan, it will be pure luck if you end up with the right foods in the fridge or cupboard. And, without planning your time, you won’t always make the time to enjoy breakfast or make that lunch. You could be saving a LOT of money each and every week by following these tips.

EXERCISE 1: HOW MUCH ARE YOU REALLY (OVER) SPENDING?

Be honest with yourself about your spending and shopping habits. That starts with looking into how much you spend each week on take-out coffee, croissants and other breakfasts; lunchtime salads, soups and sandwiches; snacks and other food treats; and ready meals, takeaways or last-minute meals out. Make a note every time you buy something (not the main food shop) to eat out of the house. Do this for a week, then multiply by 4 to give you an approximate monthly total.

Log into your banking app (or go online) and make a note of how much you spent over the last month on food.

Add the two figures together. This gives you your total for how much you are spending on food each month. I suspect you will be shocked. Most people are.

Commit to saving a certain amount each week or month. Decide what that is. Commit to it and write it down. What will you do with that extra money? Where can you economise?

EXERCISE 2: PLAN YOUR PLANNING

Become a planning ninja. The thing about planning is that you need to actually plan to plan. It’s easy to get derailed by events, situations, relationships and tasks that insert themselves into our already busy lives. Choose a time when you know you will be free every week to plan your meals – breakfasts, lunches and dinners. Ideally plan midweek for the following week. Put a reminder alarm on your phone. If this planning job doesn’t get done, you will have no choice but to shop on a day-to-day basis, which is much more expensive.

EXERCISE 3: AUDIT WHAT YOU HAVE

Turn these meal plans into a shopping list. Also create a master list of what you already have in your freezer, fridge and cupboards. Cross anything you already have off your shopping list. 

EXERCISE 4: SHOP YOUR PLAN

As an experiment, spend at least one week only allowing yourself to buy what is on your shopping list. No extras! The planning and shopping discipline may take a little time to get used to, but it is worth persevering. Off-list shopping and impulse buys are the biggest enemy for anyone wanting to keep to a budget. Do not go to the supermarket hungry. You are more likely to shop off-list when you do.

EXERCISE 5: GET CREATIVE

A huge amount of food is thrown away, because we’re not sure what to do with leftovers. Make a commitment to using yours and prepare to save money. There is a bank of resources online to help you find easy recipe suggestions for pretty much anything you may have lurking in the fridge. This will feel uncomfortable at first. You will be making some meals you have definitely not tried before!

Try the following:

Tesco Meal Planner Left Over Tool (https://realfood.tesco.com/meal-planner/leftover-tool.html)

All Recipes Lefts Overs Tool (https://realfood.tesco.com/meal-planner/leftover-tool.html)

Love Food Hate Waste (https://www.lovefoodhatewaste.com/recipes/?gclid=EAIaIQobChMIoqb6tqnl3QIVA7ftCh2Cjg_eEAAYASAAEgK12_D_BwE)

 

GOLDEN RULES OF HEALTHY EATING ON A BUDGET

1 INCLUDE PROTEIN AT EVERY MEAL AND SNACK

Protein keeps energy levels stable and is essential for the body’s growth and repair, and healthy skin and nails. Protein is found in meat and poultry, fish, seafood, eggs, lentils, beans, pulses (like chickpeas), quinoa, nuts and seeds. Protein should make up a quarter of your meal (about the size of a clenched fist). Many people do not have protein-based breakfasts. How can you change yours?

MONEY-SAVING TIP: the cheapest sources of protein are vegetarian sources, like beans and lentils. Consider going meat-free one or two days a week. Eggs sold as ‘mixed sizes’ are cheaper than buying all M or L.

2 EAT PLENTY OF FIBRE

That means lots of vegetables  – likely more than you are currently eating. The recommendation is 5 portions of vegetables and 2 portions of fruit (ideally low sugar fruit like berries, apples, pears, plums – anything grown in the UK) a day. Fibre keeps energy levels constant, balances your hormones, fills you up, keeps you regular and those fruit and veg contain many immune-boosting plant chemicals. Aim to eat a rainbow of colours over the course of the week.

MONEY-SAVING TIP: Greengrocers are often the cheapest places to buy your veg. Also consider basing meals around special supermarket deals (example Aldi’s Super 6), and don’t rule out the basics and essentials ranges of veg (usually just means they are not regular shapes and sizes). Don’t rule out frozen veg either. It’s cheap, often frozen soon after picking so it’s very fresh, and offers the ultimate convenience. And you are likely to waste less.

 3 CHOOSE HEALTHY FATS

Eating fat doesn’t make you gain fat or otherwise put on weight, but some fats are healthier than others. The body loves omega 3 fats, which boost mood and support the stress response, and reduce inflammation. They are found in oily fish (salmon, trout, halibut, cod, fresh tuna, mackerel, sardines), flaxseeds, chia seeds, hemp seeds and walnuts. Other healthy sources of fat are avocados, olive oil, coconut oil, nuts and seeds.

MONEY-SAVING TIP: Frozen fish is a far cheaper option than refrigerated. Don’t be fooled into thinking it’s inferior. Often supermarket ‘fishmonger’ counter fish has been frozen.

 4 THINK CAREFULLY ABOUT STARCHY ‘CARBS’

Many diets rely heavily on white, pasta, bread, rice and potatoes, but these (especially when eaten without protein) can unbalance your blood sugar levels and cause you to store fat. Swap to healthier wholegrain alternatives; brown rice, wholemeal pasta and bread, and sweet potatoes, and ensure this element takes up no more than a quarter of your meal.

MONEY-SAVING TIP: Many people bulk up meals with starch, especially on a budget. Your body will love you for bulking meals up with veg instead. Eating large portions of starchy foods will have you craving more food than if you had more modest portions.

 5 CUT SUGAR

Most people have an understanding that sugar is not good for them. Eating sugary food is like a treadmill, with one biscuit creating the need for the next. Sugar creates a blood sugar or energy imbalance, fuels inflammation in the body, and makes you put on weight.

MONEY-SAVING TIP: Consider that the more sugar you eat, the more you need to eat. Sugary ‘treats’ soon become a three times a day habit. Depending what you’re snacking on, cutting it out (or cutting down) could save several ££ each day.

HAVE YOU GIVEN YOURSELF NEW YEAR’S RESOLUTIONS but know you need some support to achieve them? Why not take the first step by booking a FREE call with me to see what the options are. I offer a range of health and weight loss programmes that can help you reach your personal health goals.

To book your call email me at email@marcellerosenutrition.co.uk , I would love to help.

 USEFUL RESOURCES

Economy Gastronomy by Allegra McEvedy & Paul Merrett

https://amzn.to/2T03pPj

 Save with Jamie by Jamie Oliver

https://amzn.to/2STcNUK

Eat, Shop, Save by Dale Pinnock

https://amzn.to/2PPFwIj

 Eat Well for Less (various different books) by Greg Wallace & Chris Bavin

https://amzn.to/2Scqq1A

https://amzn.to/2SfvylC

https://amzn.to/2ScwuXK

 

How to avoid the ‘festive binge’ and still feel good in January;my top nutrition and health coaching tips to keep you on track!

xmas.jpg

It’s normal to want to indulge over the festive season, but the number of people joining diet clubs and gyms in January speaks volumes about how many regret their festive binges.

I wonder whether that’s a well-trodden path for you? Maybe you’ve grown up associating food with pleasure and fun, so subconsciously you fear that if you don’t eat tonnes, you won’t have a ‘happy Christmas’. It’s easy to slip into a ‘one more won’t hurt’ mind-set – just one of the many reasons you might have piled on the pounds during the festive period in the past.

When working with clients on weight loss programmes, I always like to get clear on what has held them back in the past. These are a few of the things that often come up:

Portion control – have you ever felt you’ve waited all year for Christmas, so you’re not about the hold back?  The extra roasties or chocolates don’t seem to matter.

Social life – family commitments, work lunches and endless parties mean that you are literally overloaded with temptation, sometimes on a daily basis. And hangovers add to the urge to eat junk food and veg out on the sofa.

Sedentary lifestyle – a busy social life means exercise routines get put on the back burner as we swap dumbbells for the remote control. The average family spends 3.5 hours watching TV on Christmas Day. Swap that for some gym time and you’ll have done the hard work of actually making a start come the New Year!

Mental ‘hall pass’ – willpower goes out the window at this time of year. It’s almost as if you tell yourself that it’s fine to binge on everything in sight as you’ll lose it all when you go on a January diet / detox.

But the fact is, you can still enjoy the festive season and not gain weight. For most people ‘Christmas’ is actually just a handful of days – Christmas Eve, the Day itself, Boxing Day, New Year’s Eve and maybe a party or two along the way. The trick is to not feel left out by integrating treat foods into the context of an overall healthy diet. So one mince pie, not four, in one afternoon. And as long as you have some strategies in place before the festive season, there’s no reason why you can’t start the New Year looking and feeling fantastic.

As a qualified Nutritional Therapist and Health Coach, I work with clients to take control of their relationship with food and plan how to get through times when over-indulgence might feel hard to resist.

Here are my top 9 tips:

 1 SET A FESTIVE FOOD GOAL

It’s unrealistic to try and avoid all temptation over Christmas, but by setting a specific goal – say, limiting yourself to one treat a day, or scheduling in a quick workout once or twice a week to offset your increased calorie intake – will help you stay on track. You could even make it into a fun game and get the whole family involved!

2 EAT SMART

If you don’t have a plan (for parties, going out, visiting friends, having family over and so on) you are setting yourself up to fail. Be clear in your mind what your healthy options are, and if you know you’re going somewhere you won’t be able to eat the right foods, take some nutritious snacks or meals with you. Fill up on some protein-rich leftover turkey, or keep sugar cravings at bay with a homemade energy ball before you hit the party circuit.

3 PORTION CONTROL

Eating from a smaller dish causes you to eat less, because the food itself looks more substantial. If you transfer food from a 12-inch plate to a 9-inch plate, it looks like more food and you, therefore, feel more satisfied.

4 AVOID EXCESS

Christmas excess can lead to hangovers, and hangovers often lead to poor food choices, especially a tendency to seek out sugar and starchy carbs. Research reveals that fat from certain foods, including ice cream and roast potatoes, goes straight to the brain and tells you to eat more! It triggers messages that are sent to the body’s cells, warning them to ignore appetite-suppressing hormones that regulate our weight.

The effect can last for a few days, sabotaging efforts to get back to a healthy diet afterwards. Dr Deborah Clegg, who conducted the research, explains: “Normally our body is primed to say when we’ve had enough, but that doesn’t always happen. When you eat something high in fat, your brain gets ‘hit’ with the fatty acids and you become resistant to insulin (which regulates blood sugar levels) and leptin (the hormone that suppresses hunger). Since you are not being told by the brain to stop eating, you overeat.”

5 OUT OF SIGHT

If you want a Quality Street chocolate and all you have to do is reach to the tin and help yourself, chances are you’ll end up eating 3 or 4. But if you have to get your shoes on, walk to the shop in the cold to buy some chocolate, you probably wouldn’t bother.

Ever heard yourself say “take this away from me, so I stop eating it?” With food directly in front of you, it’s easy to overindulge. Once it’s removed, you realise you aren’t even hungry – you were just eating because it was there. So keep unhealthy foods out of sight in cupboards or better still, don’t buy them. If you know they’re in the house, you might not be able to resist.

6 REMEMBER VEGETABLES

Veggies don’t need to be doused in oil and roasted to within an inch of their lives to taste good. One of my favourite festive side dishes are thinly sliced Brussels sprouts, which I flash-fry with garlic, pine nuts and a dash of white wine. It’s so tasty, I make it all year round. Slow-cooked red cabbage and apple is another fantastic way to get some much-needed nutrients.

7 SLOW DOWN

It takes around 20 minutes for your body to tell your brain that you’re full. If you eat quickly, you’re more likely to eat more. Slowing down gives you time to recognise and assess how hungry you really are. One trick I use is counting chews (it’s tedious but, believe me, it works). If you chew a bite 10 times, you’ll eat slower. I also found myself enjoying food more, as there’s more time to actually taste what I’m eating. Eventually it becomes second nature to chew more. If you’re in a group, try to be the first person to start eating and the last to stop. Pacing your eating like this will get you to eat more slowly without getting in your head about the specific amount that you eat.

8 CIRCLE OF SUPPORT

Emotional support is crucial when it comes to making big changes to your diet. Research shows that people who felt supported by their friends and family were 50% more likely to stick to a healthy eating plan. So ask your loved ones to help you avoid temptation by not to offering you sugary treats. Buddy up with a family member who is also trying to lose or maintain their weight. Having that moral support will boost your chances of success (and you won’t be riddled with that horrible feeling of regret the next day).

9 BE KIND TO YOURSELF

It is the season of goodwill, after all. If you slip up, don’t beat yourself up or see it as an excuse to write off the rest of the day and eat everything in sight. Just chalk it up as one bad decision and move on. You can get back on track tomorrow.

If you’re resigned to Christmas weight gain and are promising yourself you’ll do something about it in the New Year, why not make a commitment to your future self by booking a FREE call with me to see what the options are. I offer a range of health and weight loss programmes that can help you reach your personal health goals.

To book your call email me at email@marcellerosenutrition.co.uk , I would love to help.

How to avoid the ‘festive binge’ and still feel good in January;my top nutrition and health coaching tips to keep you on track!

xmas.jpg

It’s normal to want to indulge over the festive season, but the number of people joining diet clubs and gyms in January speaks volumes about how many regret their festive binges.

I wonder whether that’s a well-trodden path for you? Maybe you’ve grown up associating food with pleasure and fun, so subconsciously you fear that if you don’t eat tonnes, you won’t have a ‘happy Christmas’. It’s easy to slip into a ‘one more won’t hurt’ mind-set – just one of the many reasons you might have piled on the pounds during the festive period in the past.

When working with clients on weight loss programmes, I always like to get clear on what has held them back in the past. These are a few of the things that often come up:

Portion control – have you ever felt you’ve waited all year for Christmas, so you’re not about the hold back?  The extra roasties or chocolates don’t seem to matter.

Social life – family commitments, work lunches and endless parties mean that you are literally overloaded with temptation, sometimes on a daily basis. And hangovers add to the urge to eat junk food and veg out on the sofa.

Sedentary lifestyle – a busy social life means exercise routines get put on the back burner as we swap dumbbells for the remote control. The average family spends 3.5 hours watching TV on Christmas Day. Swap that for some gym time and you’ll have done the hard work of actually making a start come the New Year!

Mental ‘hall pass’ – willpower goes out the window at this time of year. It’s almost as if you tell yourself that it’s fine to binge on everything in sight as you’ll lose it all when you go on a January diet / detox.

But the fact is, you can still enjoy the festive season and not gain weight. For most people ‘Christmas’ is actually just a handful of days – Christmas Eve, the Day itself, Boxing Day, New Year’s Eve and maybe a party or two along the way. The trick is to not feel left out by integrating treat foods into the context of an overall healthy diet. So one mince pie, not four, in one afternoon. And as long as you have some strategies in place before the festive season, there’s no reason why you can’t start the New Year looking and feeling fantastic.

As a qualified Nutritional Therapist and Health Coach, I work with clients to take control of their relationship with food and plan how to get through times when over-indulgence might feel hard to resist.

Here are my top 9 tips:

 1 SET A FESTIVE FOOD GOAL

It’s unrealistic to try and avoid all temptation over Christmas, but by setting a specific goal – say, limiting yourself to one treat a day, or scheduling in a quick workout once or twice a week to offset your increased calorie intake – will help you stay on track. You could even make it into a fun game and get the whole family involved!

2 EAT SMART

If you don’t have a plan (for parties, going out, visiting friends, having family over and so on) you are setting yourself up to fail. Be clear in your mind what your healthy options are, and if you know you’re going somewhere you won’t be able to eat the right foods, take some nutritious snacks or meals with you. Fill up on some protein-rich leftover turkey, or keep sugar cravings at bay with a homemade energy ball before you hit the party circuit.

3 PORTION CONTROL

Eating from a smaller dish causes you to eat less, because the food itself looks more substantial. If you transfer food from a 12-inch plate to a 9-inch plate, it looks like more food and you, therefore, feel more satisfied.

4 AVOID EXCESS

Christmas excess can lead to hangovers, and hangovers often lead to poor food choices, especially a tendency to seek out sugar and starchy carbs. Research reveals that fat from certain foods, including ice cream and roast potatoes, goes straight to the brain and tells you to eat more! It triggers messages that are sent to the body’s cells, warning them to ignore appetite-suppressing hormones that regulate our weight.

The effect can last for a few days, sabotaging efforts to get back to a healthy diet afterwards. Dr Deborah Clegg, who conducted the research, explains: “Normally our body is primed to say when we’ve had enough, but that doesn’t always happen. When you eat something high in fat, your brain gets ‘hit’ with the fatty acids and you become resistant to insulin (which regulates blood sugar levels) and leptin (the hormone that suppresses hunger). Since you are not being told by the brain to stop eating, you overeat.”

5 OUT OF SIGHT

If you want a Quality Street chocolate and all you have to do is reach to the tin and help yourself, chances are you’ll end up eating 3 or 4. But if you have to get your shoes on, walk to the shop in the cold to buy some chocolate, you probably wouldn’t bother.

Ever heard yourself say “take this away from me, so I stop eating it?” With food directly in front of you, it’s easy to overindulge. Once it’s removed, you realise you aren’t even hungry – you were just eating because it was there. So keep unhealthy foods out of sight in cupboards or better still, don’t buy them. If you know they’re in the house, you might not be able to resist.

6 REMEMBER VEGETABLES

Veggies don’t need to be doused in oil and roasted to within an inch of their lives to taste good. One of my favourite festive side dishes are thinly sliced Brussels sprouts, which I flash-fry with garlic, pine nuts and a dash of white wine. It’s so tasty, I make it all year round. Slow-cooked red cabbage and apple is another fantastic way to get some much-needed nutrients.

7 SLOW DOWN

It takes around 20 minutes for your body to tell your brain that you’re full. If you eat quickly, you’re more likely to eat more. Slowing down gives you time to recognise and assess how hungry you really are. One trick I use is counting chews (it’s tedious but, believe me, it works). If you chew a bite 10 times, you’ll eat slower. I also found myself enjoying food more, as there’s more time to actually taste what I’m eating. Eventually it becomes second nature to chew more. If you’re in a group, try to be the first person to start eating and the last to stop. Pacing your eating like this will get you to eat more slowly without getting in your head about the specific amount that you eat.

8 CIRCLE OF SUPPORT

Emotional support is crucial when it comes to making big changes to your diet. Research shows that people who felt supported by their friends and family were 50% more likely to stick to a healthy eating plan. So ask your loved ones to help you avoid temptation by not to offering you sugary treats. Buddy up with a family member who is also trying to lose or maintain their weight. Having that moral support will boost your chances of success (and you won’t be riddled with that horrible feeling of regret the next day).

9 BE KIND TO YOURSELF

It is the season of goodwill, after all. If you slip up, don’t beat yourself up or see it as an excuse to write off the rest of the day and eat everything in sight. Just chalk it up as one bad decision and move on. You can get back on track tomorrow.

If you’re resigned to Christmas weight gain and are promising yourself you’ll do something about it in the New Year, why not make a commitment to your future self by booking a FREE call with me to see what the options are. I offer a range of health and weight loss programmes that can help you reach your personal health goals.

To book your call email me at email@marcellerosenutrition.co.uk , I would love to help.

Could you go vegan? The pros & cons; what you really need to know!

photo-1512621776951-a57141f2eefd.jpg

Being vegan is on trend right now, and those in favour of this way of eating will tell you that it’s the absolutely healthiest diet you can have from a nutritional perspective, plus you get to save, not only the lives of animals but the planet, too.

For most people, it is a bit of a stretch to go from where you are now to a 100% vegan diet and it’s something I’m asked about all the time. So I’m going to put it all out there for you: what it means to be vegan, what’s great about it, what’s not so good, where you might struggle – and I’ll also be giving you tips for getting started, whether your intention is to immerse yourself fully or if you just fancy dabbling.

WHAT IS A VEGAN DIET?
A vegan diet is a stricter version of a vegetarian diet. On top of not eating any meat,  fish or seafood,  a vegan diet also cuts out any food stuffs made from animal sources (some of which are the most nutrient-dense foods you can eat) – so, this will include egg,. milk, yoghurt, butter and cream as these also come from animal sources. And that means honey, too, as well as certain wines* and desserts (gelatin).

There is no set macro or micro nutrient ratios for a vegan diet; just vegetables, grains, fruit, nuts, seeds and any other foods made from plants. However, since the main vegan protein sources are pulses and grains, and only a combination of the two provides complete proteins (containing all the amino acids - apart from quinoa) this can be a high carbohydrate diet by definition.

* If you’re wondering why most wine is not vegan Here’s the answer…
All young wines are a little bit cloudy thanks to tiny molecules like proteins, tartrates, tannins and phenolics. These are completely harmless, but we wine-drinkers like our wines to be clear and bright. To make the wines clear, wine makers have traditionally used some added ingredients called ‘fining agents’ to help the process along. They include casein (milk protein) or albumin (egg whites), gelatin (animal protein) or isinglass (fish bladder protein). They act like a magnet, resulting in far fewer – but larger – particles that are more easily removed. You can now purchase vegan wines but would need to find bottles specifically labelled ‘vegan’. 

Advantages V's disadvantages

ADVANTAGES OF GOING VEGAN
Cruelty-free
• Promotes natural foods
• Rich in vitamin C and fibre, plus other plant chemicals
• Helpful for some health conditions (rheumatoid arthritis, multiple sclerosis, other auto-immune conditions).

If done properly it can be a healthful diet ( see more about this further down!)

DISADVANTAGES OF GOING VEGAN
Natural food is not a requirement to comply with the diet
• Does not explicitly encourage healthy eating patterns
• May be nutrient deficient (B12, haem iron, omega-3 fats, complete protein) 
• Often high in carbohydrates
• Can be too low in protein, especially if you’re stressed or recovering from adrenal fatigue
• Does not limit or exclude sugar
• Not necessarily suitable for elderly, pregnant women, type 2 diabetics, or those with high triglycerides or carbohydrate intolerance
• Not always practical, especially when travelling abroad
• May or may not be effective for weight loss
• May be unhelpful if prone to disordered eating, rigidity and control. (It is common for those with anorexia or orthorexia to be on a vegan diet)

IS BEING VEGAN HEALTHY?
Good question! A vegan diet necessarily doesn’t mean a healthy diet. 
There have been various well-publicised assertions over the years (most notably the book The China Study and, more recently, the film 'What The Health') that claimed eating a vegan diet was the healthiest thing you can do.

Although vegans commonly take an interest in how diet relates to health and tend to educate themselves about nutrition, the vegan diet does not explicitly prescribe healthy foods. There is a vegan alternative for every junk food out there. And you can live on white toast with margarine and jam (and see your blood sugar levels sky rocket) while still being vegan – and that is certainly not healthy.

One thing that everyone agrees on is that the following is healthy:
• Enjoy an abundance of freshly prepared vegetables
• Minimise processed foods and instead cook meals from scratch
• Eat mindfully and slowly
• Choose local, organic foods


Given that the vast majority of health complaints are linked to chronic inflammation, a plant-heavy, antioxidant-rich vegan diet will go some way to mediating inflammation and it will certainly not hinder your attempts to be healthy. Given we don’t eat nearly as much fibre as we should for optimum health, committing to eating more veg is only going to be a good thing.

THINGS TO BE MINDFUL OF ON A VEGAN DIET

• Vegan diets don’t provide the fat soluble vitamins A or and D. You can’t get vitamin A from carrots. What you get is beta carotene, which is the precursor to vitamin A.

• You may have heard that carotene can be converted into vitamin A, but this conversion is usually insignificant. First, it takes a huge amount of carotene to convert enough of actual vitamin A. And, if you have low thyroid function, impaired digestion or a lack of healthy fats in the diet, this conversion won’t happen at all.

Vegan diets (unless you’re eating a lot of natto – a kind of fermented soy) don’t give you the vitamin K2. This is needed for shuttling calcium into your bones.

• Many people try to be vegan by relying on fake food – they replace milk, cheese and meat with foods manufactured to look and taste as though they are milk, cheese and meat. Since food manufacturing is not magic, non-foodstuffs are used including stabilisers, gums, thickeners and highly processed protein extracts. Moreover, you may be counting your vegan cheese in as a source of protein, when many are actually made from carbs.

• Vegan diets are low in vitamin B12 and iron. The readily-absorbed forms of these nutrients are found in animal products. Several studies (see notes in comments) suggest that up to 68% of vegans were deficient in vitamin B12.

• Several studies have shown that both vegetarians and vegans are also prone to deficiencies in calcium, zinc, and essential fats (see notes at the end).

HOW TO GET STARTED ON A VEGAN DIET
Some people like to make changes all in one go. If this is you, choosing a vegan recipe book from the resources I’ve listed below will be helpful.

Or you might try changing one meal at a time – possible having a vegan breakfast during your first week, adding a vegan lunch during week two and so on.

You might try changing one product at a time, for example, swapping traditional cow’s milk for almond milk, or butter for coconut oil. There’s a plant-based alternative for most things you can think of.

One thing that you can look forward to is some exciting new recipes. Bringing the principles of being vegan into your life even a few days a week (assuming we are talking veg-based meals rather than fake or junk foods), will deliver a whole new taste experience. There will be things that you love – and things the family rejects. It’s all part of the fun of discovering new things.

Please get in touch if ‘going vegan’ is something you are considering but don’t know where to start or if you’re already on a vegan diet but feel you need some help with it. Please email email@marcellerosenutrition.co.uk to arrange a complementary call to discuss your concerns.

RESOURCES – BEST VEGAN BLOGS
The Colourful Kitchen www.thecolorfulkitchen.com
Deliciously Ella www.deliciouslyella.com
Minimalist Baker www.minimalistbaker.com
Oh She Glows www.ohsheglows.com
The Vegan Woman www.theveganwoman.com

RESOURCES – VEGAN RECIPE BOOKS
Christine Bailey, Go Lean Vegan: The Revolutionary 30-day Diet Plan to Lose Weight and Feel Great 
https://amzn.to/2OiVKJh

Hugh, Fearnley-Whittingstall, River Cottage Much More Veg: 175 easy and delicious vegan recipes for every meal 
https://amzn.to/2OhAXWk

Angela Liddon, Oh She Glows 
https://amzn.to/2P6Enk7

Angela Liddon, Oh She Glows Everyday 
https://amzn.to/2PChzIe

Ella Mills (Woodward), Deliciously Ella 
https://amzn.to/2JxcdIS

Ella Mills (Woodward), Deliciously Ella The Plant-Based Cookbook: 100 simple vegan recipes to make every day delicious 
https://amzn.to/2SwzBdL

 

NOTES

Vegans are deficient in B12 and folate

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933506/?tool=pubmed

https://academic.oup.com/ajcn/article/78/1/131/4689908

Vegans are deficient in calcium

https://www.ncbi.nlm.nih.gov/pubmed/21139125

Vegans are lower in iron

https://www.ncbi.nlm.nih.gov/pubmed/24871479 https://academic.oup.com/ajcn/article/78/3/633S/4690005

https://www.ncbi.nlm.nih.gov/pubmed/14988640

 Vegans are lower in zinc

https://academic.oup.com/ajcn/article/78/3/633S/4690005

Vegans are low on essential fats

https://academic.oup.com/ajcn/article/82/2/327/4862944

New 4 Week Healthy Eating Online Programme

Autumn_Body_Reset_2018_Bespoke_Nutrition_Frontpage.png

Starting: October 29th

Ends: November 25th

Price:£49 -early bird offer £39 if booked by 21st October

Sign up by emailing me on email@marcellerosenutrition.co.uk

My brand new 4 week, Autumn Reset Programme will show you how to eat healthily for the LONG TERM to maintain optimum health and well being, whilst still enjoying your food- no faddy diets, restrictions or calorie counting.

This is also totally for you if you want to kick the sugar cravings, reset your metabolism for fat burning, restore energy levels and boost your mood.

It’s great value and I’ve had fantastic feedback from my previous programme

This is what some of the participants said:

“I was aware of how to improve my eating habits but I was lazy and busy so would grab rubbish on the go, finish kids' food, succumb to 'treats' with little hesitation.Since doing the challenge, I have definitely become more mindful of how I eat in general and I loved being part of a 'support' group. I have made some lasting, simple changes.

Marcelle is great. Organized, professional, approachable, she offers loads of guidance, motivation and is always close by for support. “ I.B

“The reboot challenge expertly lead by Marcelle has taught me to experiment more with my foods and be more creative in the kitchen.Never felt like a diet but has given me exactly what is says, a reboot for my palate and some news tastes for me and my family to try and like!!Even for someone like me how doesn’t enjoy cooking, the reboot recipes were practical and surprisingly goodFeel less need for sugary fast foods and enjoying more nutritious and healthy options!!D.G

"I've really enjoyed the challenge and learning more about how my body has reacted to the change. I feel so good, more energy and a little boost in confidence, having lost some weight and inches. Have loved the recreating the recipes and I know that I will continue following the plan when I'm at home but allow myself to relax if I'm out. " LB

“It's definitely worth it!!! I lost over half a stone and inches on my waist!!!” AJ

“Before starting the programme , my eating pattern was generally ok though it was carb heavy which often left me feeling sluggish & bloated. Now I have more energy and I am less sluggish. I am most happy about my weight loss. My advice to others thinking about doing the plan is just do it, it’s money well spent as you will see the results pretty quickly!” KO

WHAT'S INCLUDED:

• A brand new Autumn Reset resource pack, including seasonal family friendly recipes that are easy to make or prepare; simple, tasty breakfast, lunch, dinner and snack recipes. This includes vegetarian/vegan options. There are no specialist health foods – just the stuff you'd find in any old supermarket. ( it’s yours to keep to use forever too!)

• This is a virtual programme run via a private Facebook group. Check in whenever suits your schedule. You'll have access to your programme anytime, anywhere. I'll be in the group every day giving tips, motivating you, holding your hand and answering your questions

• Expert advice: Nutritional advice + support from a Registered Nutritional Therapist & Health Coach. Facebook Q&A to deal with challenges and questions.

• Not another 'diet': Make it actually happen with motivational support and accountability from your coach. Experience the transformation.

All for just £49!

BUT I’m doing a special early bird offer for £39 if you sign up before 21st October.

Email me to book your place email@marcellerosenutrition.co.uk

Juicing v’s Smoothies

rawpixel-795620-unsplash.jpg

Fruit and veg is good for you. No one would argue with that. But what is better for your health – and losing weight? Both are trending right now and there’s a huge debate. Some people swear by weight loss smoothies and others claim juicing is best.

There has been a great deal of research in recent years to support the claim that eating more fruit and veg may be able to reduce the risk of heart disease, stroke, and cancer, while also helping to manage your weight. 

It can be a challenge to eat five portions of fruit and veg each day, even when you like vegetables. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer. Most people don’t come nearly close to having enough, and I bet you’re wondering how on earth you’re going to manage that!

And, if you’ve been wanting to try a weight loss smoothie for breakfast, but you’re also hearing you should consider juicing, I’m going to give you the lowdown on both so you can get the hard facts from a nutrition professional and make an informed choice.

The benefits of smoothies

When you make a smoothie, the whole lot is whizzed up in a blender. The juice and the pulp go in. This means that smoothies contain fibre. Fibre is good for you for so many reasons. It’s great for the digestive tract, helping to bulk out stools and ‘go’ more regularly. When it comes to weight loss, fibre is super helpful. It slows down the absorption of sugar into the body, meaning that fruit and sugar-rich vegetables like beetroot and carrots are less likely to give you a blood sugar spike – ­ albeit a natural one.
Dietary fibre also activates a few hormones really helpful in weight loss (called PYY and CKK and GLP-1, since you ask). These are appetite suppressors, meaning you’ll want to naturally eat less the more veg you consume. Fibre also decreases levels of the hunger hormone ghrelin, and increases another hormone called leptin, which tells your body you’re full. So all in all fruit and veg are the good guys.

Fibre isn’t the only good thing in a smoothie. In a 2012 study in which scientists blended and juiced grapefruit, researchers found that the blended fruit had a higher concentration of the beneficial phytochemicals than juices because that compound is primarily found in the fibrous membranes of the fruit. 

Given a smoothie can be packed with fibre, it can even serve as a meal replacement if you’re smart about what you add in it (breakfast would be the perfect example).

If you combine fruit and veg with a healthy source of protein, such as Greek yoghurt, a handful of nuts and seeds, you will have a healthy, nutritious and filling meal to take with you on-the-go. You could even add a protein powder of your choice.

If your idea of the perfect smoothie is only fruit and some liquid ... Well, that’s a sugar bomb waiting to happen and is likely to upset your blood sugar balance. Plus, if consumed too frequently, this will have you start piling on the pounds.

The benefits of juices

When you juice*, your juicers extracts the water and nutrients from what you feed it, leaving behind the pulp. Many juicers will also have a filter attachment, so you can remove even more ‘bits’ from your juice. Juices, therefore, contain very little fibre.

There are pros and cons. Given the lack of fibre, juices provide an almost immediate energy boost. The bulk of the vitamins and minerals found within a fruit are typically in the juice rather than the fibrous pulp. And without the fibre, the nutrients are absorbed into the body more efficiently. Additionally, the digestive system doesn’t have to work hard at all to process what you’re consuming. The cherry on top is that juicing allows you to eat a far higher range of nutrients from leafy greens and vegetables you wouldn’t normally eat in such quantity or blend – like cabbage and wheatgrass! Typically, juices (rather than smoothies) are a great way to detox.

However, some commercial fresh juices contain as much, or even more, sugar than fizzy drinks. A study in 2014 found that, on average, fruit juices contain 45.5 grams of fructose per litre, not far off from the average of 50 grams per litre in fizzy drinks. 

* By juicing I am referring to using a juicer to extract the juice from fruit and veg. The makers of Vitamix and Thermomix machines claim their blenders can make juices. To be clear, these are very well blended ‘smoothies’ effectively with extra, added water to compensate for the fact the fibre thickens the mix. If you were to ‘juice’ with both a juicer and one of these, the juicer would win for flavour, while the fibre included in this ‘juice’ would help balance blood sugar levels where a standard juice wouldn’t. Plus it would contain the additional benefits (listed above) that fibre provides.

Verdict

Which is better depends very much on what your health goal is. Juicing offers the possibility of getting in a greater concentration of nutrients, increasing your fruit and vegetable consumption, and possibly making it easier on your tummy if have a hard time digesting the fibre in vegetables.

On the other hand, fibre IS super important in your diet, and in juices you are missing out – plus you could also be losing other important elements like antioxidants.

For weight loss, the added fibre is a huge bonus for balancing your blood sugar levels. Smoothies provide this. They also bring the possibility of adding other beneficial ingredients, like collagen (for arthritis suffers), protein powders, prebiotics, nuts or seeds.

Ultimately, you need to consume more fruit and veg than you are currently eating. Both smoothies and juices give you options so both have a place in your diet.

JUICING RECIPES

Green juice

3 apples

4 stalks celery

1 orange

½ lemon

5 handfuls spinach

½ thumb ginger root

Start with the spinach. A good tip is to try to roll it into a ball in your hands before feeding through the juicer. Peel the orange and lemon, then juice. Cut the apples into halves, then juice the rest. 

Green goddess

3 cups spinach

6 stalks celery

2 pears

½ cup parsley

½ lemon

Start with the spinach and parsley, rolling them into a ball in your hands before feeding through the juicer. Follow with the lemon (peeled), then juice the remaining ingredients.

Liver cleanse

1 apple

1 beetroot

3 beet leaves (or a small handful of spinach)

4 carrots

1 stalk celery

½ thumb ginger root

Cut the beetroot and apples in half to juice. Add the ginger and celery. Roll the leaves into a ball (makes it easier to juice). Cut the skin from the pineapple (but leave in the core – it has extra enzymes), peel the orange and then juice.

 

SMOOTHIE RECIPES

Put all the ingredients in the blender with a cup of liquid (water or almond milk, etc.) to start with and increase liquid to desired consistency.

Berry nice

½ avocado

75g fresh or frozen blueberries

1 tbsp chia seeds 

½ tbsp coconut oil 

¼ tsp cinnamon

½ banana (ideally frozen)

Small handful of ice

Water, as desired

 

Hidden greens

25g vanilla protein powder

1 kiwi, peeled

Handful of strawberries

Handful of kale

Handful of watercress

1 tbsp cashew butter

2tbsp broccoli sprouts

Small handful of ice

Water as desired

 

Blueberry + kale

Handful blueberries

Handful kale

1 small banana

1 tsp cashew or almond nut butter

1 tbsp sunflower seeds

Small handful of ice

250ml coconut or almond milk

7 DAY SUGAR FREE CHALLENGE, Juicing v’s Smoothies and recipes!

cover.jpg

Special announcement… my FREE 7 day sugar free challenge is starting Today!

It’s hardly a newsflash that we eat too much sugar. I know that you know that eating sugar isn’t doing you any favours. I can tell you right now that your sugar habit is the reason you’re not losing weight, you experience cravings, and your energy levels are on the floor.

But cutting it out (or even cutting down) can feel hard – especially if you have spent years using sugary treats to give you enough energy to get through the day or as a reward for something you achieved.

My free challenge is exactly what you need to break free from sugar, lose a few pounds and start to feel the most amazing version of yourself.

Here’s what you’ll get:

·      Understand where sugar is sneaking into your diet

·      Discover easy swaps for breakfast and snacks (usually the worst offenders)

·      Get daily prompts to help you put the ideas into practice

·      Accountability and support through my closed Facebook group because knowing what to do is only part of the solution.

·      And if you don’t already have it, my 10-page guide to breaking free from sugar

Want to take part? Of course you do! The challenge starts Today and takes place in my Facebook group Fuss Free Healthy Eating. To join us click https://www.facebook.com/groups/FussFreeHealthyEating/

Indulge yourself with these scrumptious non-alcoholic drink alternatives

Deliciously refreshing non-alcoholic drinks!

Summer parties are often filled with sweet, alcoholic drinks that can lead to weight gain and unbalance your blood sugar levels, not to mention cause a hangover!

It’s not always easy to know what to drink instead without feeling left out! I’ve got a few delicious and refreshing alternatives for you to try.  

Cucumber, mint + lemon fizz - Serves 6

1.5ltr sparkling water

half a cucumber, sliced

10 mint leaves

1 lemon, sliced

Put all the ingredients in a large jug, chill and serve.

Strawberry lemonade - Serves 8

2 litres water

8 lemons, squeezed (around 280 ml)

1/2 -3/4 tsp liquid stevia (try NuNaturals)

250g strawberries, sliced 

In a large jug combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.

Sparkling cherries - Serves 2

4tbsp Cherry Active

500ml sparkling water

Add sparkling water to the Cherry Active and serve with ice.

Sparkling lime water

Exactly as it sounds … Sparkling water with a good squeeze of fresh lime juice over ice. Simple and refreshing – and you can guarantee a pub with have the ingredients (but likely you’ll need to remind them about the fresh lime and not cordial).

Garden Sour

Seedlip Garden (a distilled, non-alcoholic drink*), 50ml

Cloudy apple juice, 35ml

Lemon Juice, 15ml

Cider vinegar, 5ml 

Sprig of rosemary & thyme 

Seedlip is premium distilled non-alcoholic drink. The price may make you wince (it’s no cheaper than buying alcoholic spirits) but it’s hot news this year and making an appearance in all the top bars… Find it at www.seedlipdrinks.com

Sparkling kombucha

Kombucha is a healthy alternative to sparkling soft drinks known for being full of naturally occurring vitamins, acids, and beneficial bacteria. Making it is a labour of love. Learn how to make it here https://happykombucha.co.uk/pages/how-to-make-kombucha. Alternatively, you can buy it ready-made.

Want to try before you invest your own time in making it? Don’t blame you. I like Equinox Kombucha (www.equinoxkombucha.com)

If you think Nutritional Therapy and Health Coaching maybe right for you, please do call or email me to arrange a FREE discovery call. You can tell me about what is going on for you and your concerns and I can give you some tips you can put into practice straight away and discuss how I can help you going forward

To arrange this or book an appointment, contact me on 07961 166582 or by email

Food Intolerance v Food Allergy - Understand the Difference and Learn to Deal With Them

food-allergies.jpg

To start, let’s get clear what a FOOD ALLERGY is …

A true food allergy is an abnormal reaction of the body's immune system to a particular food. This can range from a mild reaction to one that is severe and life-threatening (anaphylaxis). The body produces IgE antibodies in response to a food, drink or other substance the body mistakenly thinks is attacking it. The issue can be restricted to one area (your digestive system, skin and so on) or the whole body, where the immune system triggers widespread inflammation and swelling – anaphylaxis –, which can be deadly. The reaction is often immediate.

If you have a food allergy, you will need to avoid the food forever. That’s because part of the immune system works on the basis of memory. In exactly the same way your body remembers its response to, say, the polio vaccination you were given as a child (and can prepare its attack should it come into contact with polio again), it remembers its response to nuts, dairy, or whatever.

If you think you have a food allergy, you can often get tested free of charge via your GP, but private tests are also available.

One clinical pearl I’m going to share with you is that, if you’re struggling with the symptoms of a true allergy (itchy eyes, swelling and the like), yet testing reveals no problem foods the answer might be in the gut. Parasites also cause the body to produce high levels of IgE antibodies, yet these are not often considered by conventional medicine as a potential cause of allergy-like symptoms.

FOOD INTOLERANCE

An intolerance is something very different, producing low grade inflammation through the body and symptoms that are far ranging, but altogether less dramatic.

These can include the following:

  • Weight that won’t shift
  • Bloating
  • Migraines
  • Headaches
  • Coughs (frequent)
  • Runny nose
  • Itchy or overly waxy ears
  • Stomach ache
  • Irritable bowel
  • Hives
  • Fatigue
  • Asthma
  • Arthritis
  • Blocked nose
  • Ear Infections
  • Eczema
  • Sinusitis
  • Urticaria
  • Colitis

Although the symptoms might seem less dramatic, it really is worth dealing with food intolerances , especially if you’ve had niggly issues for years. This is because the low grade inflammation created through the body if your system doesn’t like something you are repeatedly feeding it, will almost certainly lead to worse stuff in the future because that’s the way these things work. ALL chronic disease is caused by inflammation of one sort or another.

Although you can do your own elimination diet, cutting out foods you suspect you might have a problem with for a period of time, then reintroducing them and seeing what happens, this can be time consuming if you are not entirely sure which foods might be problematic. A couple of drops of blood from finger prick blood test is all you need to get a reliable reading of what your body is objecting to. Ask me for details if you experience any of the symptoms I listed above.

In case you’re wondering, if you have a food intolerance, you don’t have to remove the food forever but it’s important to know that it’s not enough to just take the food out and not do anything about it.

If you find you have a food intolerance, this is your body telling you your gut needs some TLC to restore, rebalance and heal. Without this vital step, you’re likely to end up (over time) with more intolerances and more symptoms. 

If you are wondering whether you have an allergy or intolerance, please do get in touch. I can help by offering a variety of testing options to help get to the bottom of the problem, and my gut health programmes can help bring your body back into balance. Please email me here email@marcellerosenutrition.co.uk to book your free discovery session now, to discuss what’s going on for you.

Food Intolerance v Food Allergy - Understand the Difference and Learn to Deal With Them

food-allergies.jpg

To start, let’s get clear what a FOOD ALLERGY is …

A true food allergy is an abnormal reaction of the body's immune system to a particular food. This can range from a mild reaction to one that is severe and life-threatening (anaphylaxis). The body produces IgE antibodies in response to a food, drink or other substance the body mistakenly thinks is attacking it. The issue can be restricted to one area (your digestive system, skin and so on) or the whole body, where the immune system triggers widespread inflammation and swelling – anaphylaxis –, which can be deadly. The reaction is often immediate.

If you have a food allergy, you will need to avoid the food forever. That’s because part of the immune system works on the basis of memory. In exactly the same way your body remembers its response to, say, the polio vaccination you were given as a child (and can prepare its attack should it come into contact with polio again), it remembers its response to nuts, dairy, or whatever.

If you think you have a food allergy, you can often get tested free of charge via your GP, but private tests are also available.

One clinical pearl I’m going to share with you is that, if you’re struggling with the symptoms of a true allergy (itchy eyes, swelling and the like), yet testing reveals no problem foods the answer might be in the gut. Parasites also cause the body to produce high levels of IgE antibodies, yet these are not often considered by conventional medicine as a potential cause of allergy-like symptoms.

FOOD INTOLERANCE

An intolerance is something very different, producing low grade inflammation through the body and symptoms that are far ranging, but altogether less dramatic.

These can include the following:

  • Weight that won’t shift
  • Bloating
  • Migraines
  • Headaches
  • Coughs (frequent)
  • Runny nose
  • Itchy or overly waxy ears
  • Stomach ache
  • Irritable bowel
  • Hives
  • Fatigue
  • Asthma
  • Arthritis
  • Blocked nose
  • Ear Infections
  • Eczema
  • Sinusitis
  • Urticaria
  • Colitis

Although the symptoms might seem less dramatic, it really is worth dealing with food intolerances , especially if you’ve had niggly issues for years. This is because the low grade inflammation created through the body if your system doesn’t like something you are repeatedly feeding it, will almost certainly lead to worse stuff in the future because that’s the way these things work. ALL chronic disease is caused by inflammation of one sort or another.

Although you can do your own elimination diet, cutting out foods you suspect you might have a problem with for a period of time, then reintroducing them and seeing what happens, this can be time consuming if you are not entirely sure which foods might be problematic. A couple of drops of blood from finger prick blood test is all you need to get a reliable reading of what your body is objecting to. Ask me for details if you experience any of the symptoms I listed above.

In case you’re wondering, if you have a food intolerance, you don’t have to remove the food forever but it’s important to know that it’s not enough to just take the food out and not do anything about it.

If you find you have a food intolerance, this is your body telling you your gut needs some TLC to restore, rebalance and heal. Without this vital step, you’re likely to end up (over time) with more intolerances and more symptoms. 

If you are wondering whether you have an allergy or intolerance, please do get in touch. I can help by offering a variety of testing options to help get to the bottom of the problem, and my gut health programmes can help bring your body back into balance. Please email me here email@marcellerosenutrition.co.uk to book your free discovery session now, to discuss what’s going on for you.

Top 5 root causes of IBS and digestive problems

ibs.jpg

The difficulty begins because IBS is essentially meaningless; it’s a catch-all term used to encompass a huge variety of digestive issues. If you’re serious about getting to the bottom of the problem (no pun intended), I’m happy to discuss your symptoms and help find a way forward. You can book a free IBS health check with me by emailing here email@marcellerosenutrition.co.uk

In my experience, it’s likely to be one of the following five conditions.

  1. SIBO (small intestine bacterial overgrowth)

    Around 60% of people with IBS will have SIBO. Though you might have heard about good (and bad) bacteria in the gut, really what experts are talking about is the balance of bacteria in the large intestine: the colon. The small intestine shouldn’t have any bacteria, and each day the body should perform a flush to sweep bacteria from the small intestine and into the large intestine. This flush is called the ‘migrating motor complex’. For a huge variety of reasons (historic food poisoning being the most common, but also low levels of stomach acid or adhesions play a role, among others) the bacteria are not swept away. The trouble is that these bacteria can ferment the food in your small intestine, causing gas, belching, bloating, pain and a variety of other symptoms, including constipation and/or loose stools, and even anxiety. A breath test can establish which gases are present, and we can devise an action plan based on your results.

  2. Lactose intolerance

    This is when your body is not able to tolerate lactose, a type of sugar found naturally in milk and other dairy products. Essentially, bacteria in your intestine feed on these milk sugars, leading to a host of IBS symptoms, like bloating and gas, nausea, constipation or diarrhoea. It can go hand in hand with other digestive complaints, such as coeliac disease or increased intestinal permeability (‘leaky gut’). Lactose intolerance can be diagnosed via a simple at-home breath test.

  3. Fructose malabsorption

    The symptoms are very similar to lactose intolerance. Fructose (which is found in fruit, honey and many processed foods) is a sugar, which, like lactose, is digested in the small intestine. Some people cannot absorb fructose, and what is not absorbed is fermented by intestinal bacteria, causing bloating, cramping, gas and distension of the stomach. You might also experience brain fog and headaches. A breath test will diagnose the condition.

  4. Dysbiosis

    This is an imbalance in the levels of beneficial (good) and pathogenic (bad) bacteria in the large intestine or colon. This is now common due to overuse of antibiotics and alcohol, an increase in high sugar diets, and stress. Symptoms can vary from a sluggish bowel or diarrhoea, pain, bloating and flatulence, to chronic bad breath, joint pain, fatigue and food sensitivities. Dysbiosis is also implicated in a variety of health conditions like diabetes, heart disease and obesity. A stool test can help establish whether your gut bacteria are out of balance, along with a host of other markers that might be useful in getting to the root of your digestive problems.

  5. Yeast overgrowth

    Where the gut environment becomes out of balance (due to dysbiosis), yeast can thrive. Diets high in sugar, feed the yeast – although if you think you might have a yeast overgrowth, it’s worth noting that long-term yeast problems can mean that the yeast cells are pathogenic or disease causing, and that the yeast has switched its metabolism to also be able to digest protein and fat. Symptoms of yeast overgrowth include recurring thrush, gas or bloating, fatigue, bad breath, cravings for sweet foods, joint pain and brain fog.

    A stool test can establish the presence of candida or other yeast overgrowth

Some people struggle with digestive problems for years. If you are ready to make fixing your gut health a priority, I would love to work with you. Please email me at email@marcellerosenutrition.co.uk to book your FREE IBS health check now.

30 Day Spring Reboot Programme coming soon!

Spring Reboot ProgrammeComing soon!.png

This is what some of the past participants said about previous programmes:

“I was aware of how to improve my eating habits but I was lazy and busy so would grab rubbish on the go, finish kids' food, succumb to 'treats' with little hesitation.

Since doing the challenge, I have definitely become more mindful of how I eat in general and I loved being part of a 'support' group. I have made some lasting, simple changes.

Marcelle is great. Organized, professional, approachable, she offers loads of guidance, motivation and is always close by for support. “

I.B

“The reboot challenge expertly lead by Marcelle has taught me to experiment more with my foods and be more creative in the kitchen. 

Never felt like a diet but has given me exactly what is says, a reboot for my palate and some news tastes for me and my family to try and like!! 

Even for someone like me how doesn’t enjoy cooking, the reboot recipes were practical and surprisingly good!

Feel less need for sugary fast foods and enjoying more nutritious and healthy options!!” 

D.G

Do you suffer with Endometriosis?

Nutritional Therapy can help.png

For many women, the monthly cycle is a minor inconvenience to an otherwise amazing life. For others, their period – and the run up to it – can feel like a living hell. They put up with long, very heavy and incredibly painful periods. If this speaks to you, your symptoms could be linked to a number of conditions (which is why you need to talk to your GP about any concerns about your cycle), and one of them is endometriosis.

Endometriosis is a long-term chronic condition that occurs when cells that are normally only found inside the uterus embed and grow outside the uterus, often on the ovaries, fallopian tubes, covering the top of the vagina or else on intestines. Doctors have even discovered endometrial cells in the eyes and brain!

Here’s where the problem is: those cells are hormonally active, just like those thaline your uterus, and when womb cells shed every month (your period), the other cells do, too. The blood can’t flow out of the body, and this leads to the build-up of scar tissue and cysts. Because these endometrial cells can grow almost anywhere, women experience different symptoms, ranging (in addition to heavy painful periods) to painful bowel movements, pain during sex, back pain, fatigue and depression.

Endometriosis affects 2 million women in the UK alone. Most are diagnosed between 25 and 40, and it’s more common in women over 30 who haven’t had children.

Some women don’t suffer any symptoms at all and may not even know they have endometriosis until they struggle to have a baby (infertility is a common symptom).

Doctors don’t yet know what causes it. It may be one of a number of causes or a combination of several. We do know that it can be hereditary, and that retrograde menstruation might play a role (this is when the womb lining stays inside the body rather than leaving it as your period). Or it might be an immune system problem. Doctors do know that oestrogen dominance (where there is an excess of oestrogen compared with progesterone) plays a part.

The only way to officially diagnose endometriosis is by laparoscopy, an operation during which a tiny camera is inserted into the pelvis. On average, it can take 7.5 years for a woman to be diagnosed with the condition, so if you have any concerns, you should see your GP right away.

There is currently no cure for endometriosis, but nutritional therapy can be an effective way to help you manage symptoms.

If this is something you have been diagnosed with, I warmly invite you to book a free female hormone health check with me. During our call, you can tell me about your experience, your diagnosis and we can work out the best next steps for you.

9 simple steps to a better night's sleep!

sleep_awareness_week.jpg

So many people I see in clinic struggle with the effects of poor sleep. So, in aid of National Sleep Awareness Week this week (11-17 March), I want to explore why a good sleep is so important and how you can go about getting it!

A good night’s sleep is as crucial to good health as eating the right things and regularly exercising. Your physical and emotional wellbeing depends on you getting good quality sleep and the right amount of it!. Yet we’re living in sleep-deprived times. Scientists even say we’re now getting an hour or two less sleep each night than we were 60 years ago. And the effect on our bodies is not good.

What amount do we need?

The amount of sleep each person needs varies. Waking up feeling refreshed in the morning is a good indicator and so is being able to wake without an alarm. If you need an alarm to wake up, you are not getting enough sleep. If you don’t get enough sleep, you may not be able to concentrate properly, and become irritable or agitated. You may also have blurred vision, be clumsy, become disorientated or slow to respond, and have decreased motivation. And, on top of that, if you’re tired and cranky, you are significantly less likely to make the best food choices.

You might be surprised to learn that, in a computer simulated driving test, those who had had just a few hours sleep were more dangerous on the (virtual) road than the people who had had a few drinks! In fact, the majority of road accidents are caused by tiredness.

The purpose of sleep is to rest and recover – and to allow the body to repair itself. These maintenance and repair processes take 7 to 9 hours. Adults need between 7 and 9 hours per night – regardless of what you think you have trained yourself to get by with.

But just how do you get a good night’s sleep?

The most common cause of insomnia is a change in your daily routine. For example, travelling, change in work hours, disruption of other behaviours (eating, exercise, leisure, etc.), and relationship conflicts can all cause sleep problems. Establishing good sleep hygiene is the most important thing you can do to maintain good sleep. It might also be helpful to keep a sleep diary to help pinpoint any particular problems.

DO

  1. Try to go to bed at the same time every day. Your body thrives on routine.

  2. Keep the temperature in your bedroom comfortable; not too hot, nor too cold.

  3. Use your bed only for sleep and sex. This may help you completely switch off.

  4. Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.

  5. Spend time outdoors to soak up the sun.

  6. Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.

  7. Make an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation.

  8. Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.

  9. Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.

DON’T...

  1. Engage in stimulating activities – like playing a competitive game, watching an edge-of-the seat film, or having an important conversation with a loved one. Using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun.

  2. Eat a heavy meal within four hours of going to bed.

  3. Drink caffeine after lunch – like coffee, ‘normal’ and green tea, and colas.

  4. Use alcohol to help you sleep. Alcohol can make sleep more disturbed.

  5. Go to bed too hungry. Have a snack before bed – a glass of milk, a few almonds or banana are ideal.

  6. Have daytime naps

  7. Get frustrated if you can’t sleep. Go to bed in a positive mood – “I will sleep tonight”.

There is so much we can do with the power of nutrition and healthy lifestyle habits to improve our sleep quality and therefore mental and physical health. If you are feeling out of sorts and need help with health condition, please contact me to book a complementary discovery session on email@marcellerosenutrition.co.uk or 07961 166582, I would love to help.

Changing the way I eat and gaining a new understanding of food has been life-changing, I feel better than I have done in a very long time”. ZG client

Pancakes don't have to be unhealthy!

Try out my healthy recipe.png

Pancakes don't have to be unhealthy!

This simple, healthy recipe is quick to make and grain free. The secret to keeping them healthy is what you top them with! Go for mixed berries, sliced apple and cinnamon or nut butter and banana and you won't go wrong. Because the pancakes contain protein and healthy fats, they will keep your blood sugar balanced and you are less likely to want to reach for the Nutella!!

Makes approx   8 Pancakes

Ingredients

  • 200g ground almonds

  • 1tsp baking powder

  • 2 eggs beaten lightly

  • 180ml plant based milk (e.g. almond, hemp, coconut or oat milk)

  • 1-2 tbsp coconut oil

  • ½ teaspoon vanilla essence

  • Small pinch salt ( Sea salt or Himalayan rock salt)

Method

Mix ground almonds, baking powder and salt.
Take another bowl and whisk the milk with eggs and vanilla essence.
Slowly add the dry mixture to the wet mixture.
Stir well and leave in fridge for at least 20 mins (the batter can last for few days in the fridge)
Heat the coconut oil in pan and use a ladle to portion some batter into the pan, cook for a few minutes and then flip and cook on the other side for another min.
Repeat with rest of mixture.

The perfect recipe for these cold, dark, winter days...

beany Broccoli.jpg

During these cold, winter months I really feel the need for some wholesome, warming food and this soup certainly hits the spot! Play around with the amount of lemon juice you add as 2 lemons can be too lemony for some!

This recipe is taken from my January Reboot Challenge programme which is a 6 week healthy eating and fitness programme ( You can do the healthy eating as a stand alone programme or add in the fitness too). The programme  will show you how to eat healthily for the LONG TERM to maintain optimum health and well being whilst still enjoying your food- no faddy diets, restrictions or calorie counting!


This is also totally for you if you want to reset your metabolism for fat burning, get back into shape after the festive season, restore energy levels and kick the sugar cravings!
We had some amazing results with our Autumn reboot challenge. This is what some of the participants said:

 


"I've really enjoyed the challenge and learning more about how my body has reacted to the change. I feel so good, more energy and a little boost in confidence, having lost some weight and inches. Have loved the recreating the recipes and I know that I will continue following the plan when I'm at home but allow myself to relax if I'm out. Thanks Marcelle Rose and Carlos D'Souza" LB
 
“It's definitely worth it!!! I lost over half a stone and inches on my waist!!!” AJ
 
“Before starting the programme , my eating pattern was generally ok though it was carb heavy which often left me feeling sluggish & bloated. Now I have more energy and I am less sluggish. I am most happy about my weight loss. My advice to others thinking about doing the plan is just do it, it’s money well spent as you will see the results pretty quickly!” KO


What's included: 
 

  • A brand new January Reboot Challenge Support Pack, including family-friendly flexible meal plan, simple tasty breakfast, lunch, dinner and snack recipes. This includes vegetarian/vegan options.

  • A private Facebook group with live access to nutritional advice and support from myself . Here, I will be able to answer any questions you may have on a daily basis. And I will also be posting weekday nutrition and motivational tips, to keep you focused and on-track each week.

  • 3 body composition analysis sessions with me at the beginning, middle and end of the program to track your progress - this will be with a Tanita medically graded machine, (as used by Dr Ranjan Chatterjee on BBC 1's Doctor in the House.) This machine will measure body fat percentage, visceral fat, muscle mass and metabolic age, with a high degree of accuracy. This can be a great motivational tool whilst you are on the program and can see improvements in your data.

  • One-to-one 20 minute Discovery Call with me - (Worth £30). Here, you can discuss any health and nutrition/dietary concerns that you may have. This Discovery Call can be booked in at any time that is preferable during your 6 weeks


This also  works well as a 'virtual' programme for those not living locally

All this for just £45
 
If you would like to do the combination of fitness which includes 6 weekly 60 minute Indoor Boot-Camp session with Carlos at The CARLOS Method, based in Finchley, AND the healthy eating part of the programme (as detailed above) the cost would be £139
 
Contact me on
email@marcellerosenutrition.co.uk or 07961166582 to book or find out more!

6 expert ways to beat stress over the festive holidays and feel calm TODAY

6 expert ways to beat stress over the festive holidays and feel calm TODAY.png

IT’S MEANT TO BE ‘THE MOST WONDERFUL TIME OF THE YEAR’ BUT THE PRESSURE OF THE HOLIDAYS CAN OFTEN MEAN A STRESS OVERLOAD. HERE’S WHAT TO DO ABOUT IT.

Trying to get everything ready in time can be incredibly stressful, especially for women – a third of whom feel more stressed in December than any other month, according to research. And small wonder.  Money worries, family tensions, pressure to socialise, and over-excited children on a sugar high is hardly a recipe for success. And, if you struggle to stay at your happy weight or often turn to food as a way of coping or rewarding yourself, being surrounded by treats and snacks over the holidays rarely has a happy ending.

Managing stress levels is important for your health in the long term because stress is implicated in so many different chronic diseases, including heart disease, Alzheimer’s, diabetes, depression, gastrointestinal problems and asthma.

If you’re thinking you don’t fall into the ‘I’m stressed enough to be making myself ill’ category, don’t be fooled. The drip-drip-drip of everyday stress can be as damaging as major life incident-related stress (such as death and divorce), so don’t wait to take action. It’s also worth considering that stress makes it very hard to lose weight, and you’re much more likely to store it around the middle. This is because the human body hasn’t evolved much since caveman times, when the extra energy was stored where it was most easily accessed, so it could be used to run away from the sabre-toothed tiger.

Here are my top 6 ways to keep stress under control in the run up to the holidays:

1. The 10-minute mind trick: Set aside 10 minutes a day for meditation. Simply sit down in a quiet room with your back supported and eyes closed. Try to clear your mind of all worries. Don’t worry if thoughts bubble to the surface, as this is completely normal! The more you resist the more it will persist. Simply bring your attention back to your breath and continue until the time is up. If you’re new to meditation or need more support, find a guided meditation app or CD to lead you through the process.

2. Eat regularly: Erratic eating times and skipping meals can lead to a dip in blood sugar levels, which leads to the release of the stress hormone cortisol. It’s difficult when routines go out the window, but try to stick to three meals (with two optional snacks) a day and your digestion will thank you for it. Base all your meals and snacks on protein (meat, poultry, fish, eggs, nuts, beans and seeds), fruit and vegetables and smaller amounts of complex carbs (brown rice, wholemeal bread or pasta).

3. Cut back on alcohol and caffeine: I know it’s hard, especially at Christmas when socialising revolves around drinking, but try ditching (or significantly reducing) your alcohol and caffeine intake. Caffeine causes a release of stress hormones from the adrenal glands - the last thing you want if you are already stressed! At first, alcohol might help to relax you when you’re stressed out (by promoting the release of GABA, the calming neurotransmitter), but it is quickly metabolised to sugar that can lead to a restless sleep, which leads me onto my next tip.

4. Prioritise sleep: Get into a sleep routine that includes relaxing practices such as taking a warm bath with Epsom salts, light reading or stretching. Introduce a digital detox at least an hour before bed (that means no phones, no TV, no laptops or tablets), so as not to disrupt melatonin production (the sleepy hormone). A light snack such as an oatcake with almond butter or a banana may help to support undisturbed sleep.

5. Eat magnesium-rich meals: Magnesium relaxes the nervous system and muscles so eating foods rich in this mineral, such as leafy greens, avocados, sesame seeds and spinach can help reduce stress.  

6. Get to the cause: Look at the root cause to any stress in your life, and think about how you respond to it. If the effect of stress or just general busyness gets in the way of your efforts to stay healthy and you’d like to do something about it, I warmly invite you to book a FREE 20-minute consultation to help……….. contact me on email@marcellerosenutrition.co.uk  to book