New 4 Week Healthy Eating Online Programme

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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

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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!

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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

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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

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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!

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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?

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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!

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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!

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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...

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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

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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

6 Easy Steps to Beat the Party Season Bloat!

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We’re all prone to a little indulgence during the festive season, but rich food and overeating can play havoc with your digestion, leaving you bloated and uncomfortable. It’s not surprising – we consume on average 6,000 calories on Christmas Day alone. That’s three times the recommended daily intake for women!

There are a variety of reasons why the holidays create more tummy troubles than the rest of the year:

  • You often eat more than you usually would, putting pressure on the digestive system.

  • You might be drinking a lot more when you eat – whether it’s prosecco at a party or red wine on Christmas Day – and this dilutes stomach acid, making it harder to properly digest your food.

  • More rich, creamy foods than you’re used to can trigger heartburn or reflux or else make IBS symptoms worse.

Though festive food and drink can be tough on the digestive system, it doesn’t have to be this way. Just follow my expert tips to trouble-proof your tummy this Christmas.

USE YOUR SENSES

The first step in the digestive process is often overlooked, but it’s a really important one. Known as the cephalic phase, it’s triggered when you see or smell food. You are literally whetting your appetite.

When you start thinking about the lovely meal you are going to prepare, you are getting your digestive juices flowing. The enzymes in your saliva help you break down your food more easily, so, when the time comes, your body is actually ready to start digesting food before you have even cut the first slice – never mind actually put anything in your mouth.

It may sound an incredibly simple step – and it is – but these days we are often so busy that we don’t make the time to think about our food in this way. If you find you’re always eating on the go, throwing a sandwich down your neck at your desk or having a TV dinner TV, this is a vital step you are missing out on. One trick is to be mindful and try and spend a few minutes thinking about your tasty lunch before you eat it to get the digestive juices going.

CHEW YOUR FOOD

Remember what Mum used to say? Well, she was right! Chewing your food (the second phase of digestion) is key when it comes to good gut health. With proper chewing, you are mechanically breaking down the food into smaller pieces, so that there’s a greater surface area and the digestive enzymes can get to work more easily, doing their job.

And the bad news? If you’re not chewing properly, it’s highly likely that you’re not digesting your food properly. And that means you won’t be absorbing the vital nutrients either. Not chewing also means the food you eat takes much longer to break down, and, as it hangs around in your digestive system, it can start to ferment, causing uncomfortable wind, gas and bloating.

Don’t worry about chewing a certain number of times – that all depends on what you are eating and various other factors.

Instead try this test: chew your food enough so that if someone asked you to spit it out, they wouldn’t know what you had been eating. Another sign you need to chew more is if you start to see undigested food in your stools.

BALANCE YOUR STOMACH ACID

Sales for heartburn tablets are skyrocketing because so many people wrongly assume that their digestive troubles are because of too much stomach acid. What nutritionists like me find more frequently in clinic is the total opposite! Getting older, stress and some over-the-counter medications can make your stomach acid levels drop to the extent that you don’t produce enough to digest food sufficiently.

Why is this important? The stomach acid you produce not only kills any bacteria in the food you are eating, it also breaks down the protein in your meal. If you’re not properly digesting the protein element in food, it can start to ferment, creating gases that force up the esophageal sphincter muscle (a type of muscle flap) and what little stomach acid there is can escape. So the burning feeling, especially if accompanied by smelly gas, can be a sign your digestion isn’t working as well as it should be.

One solution is to have a teaspoon of apple cider vinegar before each main meal. It’s important you choose apple cider vinegar with ‘mother’, rather than one you can buy in the supermarket (that’s for your chips).

There are people who genuinely produce too much stomach acid and, if you try the apple cider vinegar trick and it seems to make things worse, you can neutralise the acid by taking a little bicarbonate of soda.

 DIGESTIVE ENZYMES

Digestive enzymes break down our food into nutrients so our bodies can absorb them. But as we age, we naturally produce fewer of these helpful enzymes. You can counteract this by increasing your intake of foods that are higher in them – eating pineapple or papaya before a meal can help.

If you aren’t a fan of these fruits, instead try a digestive enzyme capsule (available from health food shops), which will give your system a gentle boost to help it do its job properly.

TIME OUT

It’s important to space out your meals so the digestive system actually gets a chance to rest. This might require some self discipline, if your house is routinely full of bowls of nuts or towers of chocolate boxes.

Eating every 4-5 hours is a good benchmark to aim for, and gives the body enough time to completely digest the previous meal and have a break before you put it to work again. Of course there will be days when your eating routine falls out of whack, but don’t beat yourself up. Just try and get back on track the following day.

WALK IT OFF

When you walk shortly after you’ve eaten, magic starts to happen. To start, a gentle walk lowers your blood sugar levels, so your body makes less insulin. As insulin is the fat-storage hormone, taking a gentle stroll for 15 minutes makes you less likely to store fat and gain weight. Walking can also help you digest your food better, according to research. This is because a gentle walk increases the speed at which the food moves through the digestive system.

Go ahead - try these tips out for yourself this festive season and see if any of your symptoms improve. If you have been struggling with digestive problems for a while, let’s book in a consultation call. I can help you understand what might be going on in your gut and take greater steps towards a resolution. You can book this at email@marcellerosenutrition.co.uk or 07961 166582

 

 

How to improve your mental health with what you eat

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The World Health Organisation estimates that more than 300 million people suffer from depression and 260 million are living with anxiety disorders worldwide, many of these people live with both. As It is World Mental Health Day today , I wanted to share some simple dietary musts to optimise your mental health.

  • AVOID SUGAR AND REFINED CARBOHYDRATES

A diet high in refined sugar and processed foods can cause mood swings, low energy and inflammation as well as low immunity and poor digestion. All of these issues can have a negative impact on mental health.

Refined sugar and refined carbohydrates do not supply us with nutrients and will spike our blood sugar levels, furthermore they will use up the mood-enhancing B vitamins, which are needed to convert the sugar into energy.

  • EAT A PORTION OF LEAN PROTEIN WITH EVERY MEAL.

This can be animal protein (fish, eggs, poultry and meat) or plant protein (nuts, seeds, quinoa, beans and lentils). A tablespoon of mixed seeds in your porridge is an example of how you could incorporate some protein into your breakfast

When we eat protein it is broken down into amino acids. These amino acids are used to make the brain's chemical messages, essential for the nervous system to work effectively. The neurotransmitter serotonin ( known as the 'happy hormone') for example cannot be produced by the body without the amino acid tryptophan.

  • EAT YOUR GREENS!

Dark green leafy vegetables such as spinach, rocket, kale, chard, watercress and broccoli are high in folate. Deficiencies in this vitamin as with other B vitamins are associated with higher rates of depression, insomnia and fatigue.

  • EAT PLENTY OF FOODS CONTAINING OMEGA- 3 FATTY ACIDS

We must obtain omega 3 fatty acids from our diet as our body cannot produce it by itself. The best sources of omega 3 are oily fish e.g. salmon sardines, anchovy’s mackerel and herring. Omega 3 fatty acids are also present in flax (linseed) and chia seeds. The seeds should be ground to benefit from their omega 3 content.

Omega 3 fatty acids from seeds and nuts need to be converted by the body to the form that the brain can use (DHA and EPA). Some people lack the specific enzymes to be able to make this conversion effectively. If you do not regularly consume oily fish, consider supplementing with a good quality Omega 3 fish oil supplement which has been tested for its purity. Vegan/vegetarian omega 3 supplements containing DHA and EPA, can also be obtained which are derived from algae.

These are just some of the ways you can improve your mental health with diet and nutrition. If you are feeling low, lacking in energy or need help with another health condition, please contact me to book a complementary 20 minute phone consultation on email@marcellerosenutrition.co.uk or 07961 166582, I would love to help

Super- easy bean burger recipe

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My whole family enjoy these (and even the meat eaters!) They are especially tasty topped with grilled halloumu, avocado and some salsa. This is one of the recipes from my Reboot Challenge programme starting today:

Ingredients

  • 1tbsp coconut oil
  • 1 clove garlic, chopped
  •  1 x 400g tin black beans, rinsed and drained
  •  1tsp grated lime zest
  • 3/4tsp chili powder
  •  1/2tsp chopped fresh oregano
  •  pinch salt  
  • 1 large egg, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 slice gluten free or wholegrain bread
  • large lettuce leaves

 

Method

1. Place bread slice in a food processor and pulse into crumbs – transfer to a bowl. Combine 1tsp oil, garlic, and beans in processor; pulse until beans make athick paste

2. Scrape bean mixture into bowl with breadcrumbs and stir in lime zest and remaining ingredients

3. With moistened hands, divide bean mixture into4 equal portions, shaping each into a 3-inch burger

4. Heat remaining oil in a large non-stick pan over medium-high heat

5.  Add burgers to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned or alternatively just lightly brown in pan on both sides and then transfer to the oven for 5-10 minutes

6. Carefully turn over; cook 3 minutes or until bottom edges are done

7. Serve burgers, stacked with slices of tomato, avocado, onion and your sauce & salad

Its not too late to join my 40 day Reboot Challenge- there are still a few spaces left. Scroll down for more details or email me at email@marcellerosenutrition.co.uk

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Reset your metabolism, gain energy and get back into shape in just 40 days with my 'virtual' nutrition programme

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The Reboot Nutrition Programme will reset your metabolism and reboot your body after the ice creams and mojitos of the summer!

Accessible anytime, anywhere, via a Facebook group, this is a virtual programme  which you can manage to suit your busy schedule. I will guide and support you through the programme and you will learn how to eat healthily for the long term whilst still enjoying your food.

This is what you can expect:

✅A comprehensive, Reboot resource pack including food plan, with simple, tasty, family-friendly recipes. (Includes 69 pages of breakfast, lunch, dinner and snack recipes- vegetarian/vegan options are available)

✅Membership of a private Facebook group for 24/7 expert support and motivation. I will be able to answer any questions you have and will be posting daily nutrition and motivational tips, to keep you focused and on-track each week. 

3 body composition analysis sessions with myself 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 to enable you to see improvements in your data

A one-to-one 20 minute Discovery Call with me.  You will be able to 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 programme.  

✅More energy, reduced sugar cravings, weight loss, fat loss!!

The programme starts on 25th September and is available for just £45

And if you would like to work on your fitness at the same time, you can go with the fitness Reboot Challenge package which includes all the above in addition to 6x 1 hour indoor bootcamp sessions (max 5 people per class) with with fitness expert Carlos from The Carlos Method, Finchley for just £139

If you have any questions or would like to book your place, please email me at email@marcellerosenutrition.co.uk or call me on 07961166582




 



 

15 of the best take-to-work, energising healthy snacks

 When it comes to snacks (or any meal for that matter), it’s important to include some protein and fibre. Why? You need protein and fibre to keep your blood sugar stable, so you’ll have a constant supply of energy to get you through to lunch or your evening meal. There’s also the small matter of the energy crash and I’m afraid, weight gain, when snacks cause blood sugar to spike. Unfortunately, many of the snacks we’d routinely eat fall into this latter category – including crisps, chocolate bars and many so-called healthy granola bars.    So what can you eat? What you pack for snack will depend on the facilities you have at work. No fridge? You’re going to want to pack your snacks every day from home. In practice, most of the people I see in clinic have access to a fridge. Perfect! This means you can keep small tubs of goodies like hummus and cottage cheese in the fridge and store bulkier items like rice cakes, oat cakes, jars of nut butters, assorted bags of nuts or protein bars in your desk drawer (that is what the big one bottom left is for, isn’t it?).    HERE ARE MY TOP HEALTHY SNACKS FOR WORK OR HOME!    1) 2 oatcakes with sugar free cashew or almond nut butter (superior to peanut butter but, hey, if peanut’s all you’ve got, don’t worry) 2) Hummus with crudités like raw carrot, cucumber, cauliflower, peppers, courgette, celery – choose ones you like but go easy on the raw cauliflower if you have a thyroid problem 3) Fruit and nuts. An apple slices with nut butter of your choice (or if this is too messy for you, apple or pear and a small handful of nuts)   4) Small handful of seeds (pumpkin and sunflower) and a chunk of cheese no bigger than a small match box 5) 2 oat cakes with cottage cheese and tomato or cucumber slices 6) Berries and 4 walnuts 7) 2 squares of dark chocolate and an apricot 8) 5 olives and a mandarin 9) Nairn's ginger oat biscuit and 2 Brazil nuts 10) Small pot of Greek yoghurt with handful of raspberries 11) Roasted Kale chips with crushed cashew nuts 12) A handful of roasted chickpeas 13) Large handful of cherry tomatoes and 5 cubes of feta 14) Handful of homemade trail mix (your own mix of: seeds, nuts, toasted coconut strips and goji berries) 15) 2 seeded crackers (e.g Raw Health Flax and pumpkin seeds crackers) with cream cheese and cucumber    Whats you're favourite healthy snack?    If you would like to join in the conversation, join my new closed Facebook group  Fuss-Free Healthy Eating   https://www.facebook.com/groups/FussFreeHealthyEating/   for easy recipe ideas,sneaky tips and useful information    If you're not feeling your best and need some guidance, support and focus on your health and nutrition then contact me on 07961 166582 or  email@marcellerosenutrition.co.uk  to arrange a free discovery call. I would love to help.   

When it comes to snacks (or any meal for that matter), it’s important to include some protein and fibre. Why? You need protein and fibre to keep your blood sugar stable, so you’ll have a constant supply of energy to get you through to lunch or your evening meal. There’s also the small matter of the energy crash and I’m afraid, weight gain, when snacks cause blood sugar to spike. Unfortunately, many of the snacks we’d routinely eat fall into this latter category – including crisps, chocolate bars and many so-called healthy granola bars. 


So what can you eat? What you pack for snack will depend on the facilities you have at work. No fridge? You’re going to want to pack your snacks every day from home. In practice, most of the people I see in clinic have access to a fridge. Perfect! This means you can keep small tubs of goodies like hummus and cottage cheese in the fridge and store bulkier items like rice cakes, oat cakes, jars of nut butters, assorted bags of nuts or protein bars in your desk drawer (that is what the big one bottom left is for, isn’t it?). 


HERE ARE MY TOP HEALTHY SNACKS FOR WORK OR HOME!


1) 2 oatcakes with sugar free cashew or almond nut butter (superior to peanut butter but, hey, if peanut’s all you’ve got, don’t worry)
2) Hummus with crudités like raw carrot, cucumber, cauliflower, peppers, courgette, celery – choose ones you like but go easy on the raw cauliflower if you have a thyroid problem
3) Fruit and nuts. An apple slices with nut butter of your choice (or if this is too messy for you, apple or pear and a small handful of nuts)  
4) Small handful of seeds (pumpkin and sunflower) and a chunk of cheese no bigger than a small match box
5) 2 oat cakes with cottage cheese and tomato or cucumber slices
6) Berries and 4 walnuts
7) 2 squares of dark chocolate and an apricot
8) 5 olives and a mandarin
9) Nairn's ginger oat biscuit and 2 Brazil nuts
10) Small pot of Greek yoghurt with handful of raspberries
11) Roasted Kale chips with crushed cashew nuts
12) A handful of roasted chickpeas
13) Large handful of cherry tomatoes and 5 cubes of feta
14) Handful of homemade trail mix (your own mix of: seeds, nuts, toasted coconut strips and goji berries)
15) 2 seeded crackers (e.g Raw Health Flax and pumpkin seeds crackers) with cream cheese and cucumber

Whats you're favourite healthy snack?

If you would like to join in the conversation, join my new closed Facebook group  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/ for easy recipe ideas,sneaky tips and useful information

If you're not feeling your best and need some guidance, support and focus on your health and nutrition then contact me on 07961 166582 or email@marcellerosenutrition.co.uk to arrange a free discovery call. I would love to help.

 

Your 1st step to help combat sugar cravings

One of the first steps to tackling sugar cravings, is to ensure you are eating enough of the key sugar balancing nutrients within your diet.

Chromium is one of these special nutrients. It’s a mineral found in small amounts in many foods, however approximately 56% of the population is at risk of being chromium deficient.

Read on to discover the top chromium food sources, why chromium is so important for our health and a super- simple chromium rich recipe!

TOP CHROMIUM FOOD SOURCES:

  • Vegetables ; broccoli, asparagus, mushrooms, pepper, green beans, Romaine lettuce, potato
  • Fruit; apple, tomatoes, prunes, banana
  • Wholegrains; barley, oats, whole wheat, rye
  • Beef, liver, eggs, chicken, oysters, lobster, shrimp, mussels
  • Other; black pepper, black strap molasses, brewer’s yeast
  • Beans; navy beans

WHY CHROMIUM IS SO IMPORTANT FOR OUR HEALTH

  • Important for cholesterol regulation
  • Supports cardiovascular health
  • Promotes growth
  • Helps to prevent sugar cravings
  • Essential for blood sugar control
  • Improves eye health
  • Reduces the risk of type 2 diabetes onset
  • Provides immune support

AN EASY CHROMIUM RICH RECIPE IDEA...............

Porridge Oats with Banana and Grated Apple
  • Pour 40g of porridge oats in a saucepan and add 300ml of water, coconut milk, almond milk or organic milk.
  • Bring to the boil and simmer for a few minutes stirring continuously until it is the right consistency and serve into a bowl.
  • Add half a grated apple, half a sliced banana and sprinkle with cinnamon.
  • If you require extra sweetness add half a teaspoon of black strap molasses

Digestive problems ? Check out my new 21 day digestive rescue plan

If you’ve been following me on Facebook in the last week you might have noticed there’s been a bit of a theme going on – digestive health. If you have stuff going on ‘downstairs’ it can be a nightmare for sure. You really need to check out what’s in my brand new online programme; The 21 Day Digestion Rescue Plan at a brilliant no-brainer price of just £29.  

This is totally for you if you… Struggle with constipation or diarrhoea, cramps, bloating or belching, or if you’ve been wondering whether you might have some kind of food intolerance. And it’s also for you if you suffer from hayfever, eczema or other skin conditions, any kind of auto immune condition and more besides. 

The 21-day Digestion Rescue Plan is part information, part diet plan and it's designed to help you optimise your digestive health and improve your symptoms. It will also help you understand what other factors might be impacting on your symptoms and which tests might be relevant for you to consider.
The programme includes all you'll need to make an informed decision about what might be going on for you PLUS 21 days of easy-to-prepare meals and snacks for you to enjoy.
In this course you will learn:

  • • The root cause of your digestive issues
  • • What your digestive symptoms are telling you
  • • What foods to eat to heal
  • • How to eat for to improve your digestion and regain your energy
  • • Which tests might be relevant to resolve your gut issues

If you like what you see, click the link below and sign up and lets get you started!

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4NZHEGA6U2J7J

Disclaimer: This course is not intended as a replacement for medical advice in any way. Always check with your GP or nutritional Therapist before making big changes to your diet or taking new supplements and if you have any concerns about symptoms. There are some symptoms you should always seek advice regarding. These include the following: persistent unexplained pain, unexplained bleeding or discharge, blood in vomit or stools, inability to gain or lose weight, loss of appetite, unexplained weight loss, fissures, black tarry stools.