30 Day Spring Reboot Programme coming soon!

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?

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!

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!

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...

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

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!

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

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

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

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

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.

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.

8 ways to make healthy eating quicker, easier and stress-free!

Are you bored of preparing and eating the same meals week in and week out?

Whether you're cooking for family or just yourself, weekly meal planning is an effective way of ensuring that you are eating a balanced healthy diet and allows you to make the time to cook your meals from scratch.

Here are some useful tips to get you started:

1.    Make a fixed time to make your plan every week -it’s worth putting approximately half an hour aside on a Sunday evening (or when best works for you) 

2.    I find it easier to start with a flexible structure during the week e.g. Monday- meat, Tuesday -oily fish, Wednesday- vegetarian, Thursday eggs. I find that having a structure then allows me to start thinking about the different meals I can come up with for that week.

3.    It’s useful to start building a repertoire of recipes. If I see a recipe that looks interesting or has been recommended, I file it away under a section in a file and make a note of pages of recipes that I have tried from my own recipe book library which have been successful. This is really quick to do if you get in the habit.

4.    Planning your weekly means that you can ensure you’ve got the right ingredients in advance.  I find online grocery shopping really helps with this, so set a weekly time to do your online shop and you can always pick up any extra fresh produce when you find yourself near your local shop during the week.

5.    Weekly organic vegetable box schemes can provide you with inspiration to cook with new seasonal produce and often come with access to interesting recipe ideas. You can find out what’s coming in your box before it’s been delivered/ collected. Additionally check out what’s already in your fridge or larder to give you ideas on what to make.

6.    Work around activities such as the days you work late and different kid’s after school activities when putting the plan together. E.g. cooking a quick to prepare meal on busier days of the week and save the more labour intensive meals on the days when I have more time. Slow cookers are great for preparing the food the night before and leftovers of a roast can be made into a new meal for the next night. 

7.    If you are working full time, for example and have very little time during the week, allot yourself some time one evening a week or at weekends to do some batch cooking so you can start to store up some homemade meals for the freezer. You can also prep things in advance to keep in the fridge such as soups, stews and quinoa.

8.    Make it a family affair!  You could allow one family member to choose a favourite recipe for one day that week or ask an older child or partner to cook their special choice that day! Make it fun by asking your children to select a country or cultural theme to help them to expand their food choices and get them involved.

Many people tell me they are stuck in a rut and make the same meals week in and week out! I support my clients in planning like this and it has made all the difference! Weekly meal planning has allowed them to diversify their meals and expand recipe ideas. Their children have been encouraged try new foods and flavours which helps prevent them from limiting the foods they will eat in the future.
How do you plan your meals for the week?

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

7 surprising reasons to include vitamin K rich food in your diet and how to do it!

Vitamin K is a fat soluble vitamin, meaning that you need to include healthy fats in your diet to effectively absorb it. It’s found naturally in plants, however vitamin K2 is produced in the gut by your healthy bacteria!
The following foods are the best sources of vitamin K, however looking after your gut health is also key to maintaining good levels:

• Dark green leafy vegetables; Spinach, kale, broccoli, watercress, Swiss chard, parsley
• Other vegetables; asparagus, cabbage, cauliflower, lettuce, carrots, green peas, cucumber, tomatoes
• Fruit; blueberries, grapes, kiwi
• Soya beans
• Oats
• Fermented foods such as natto, sauerkraut, miso and tempeh are a good source of Vitamin K2

 

And this is why we need it!

1.    Vital for blood clotting (this process is essential to stop bleeding). Vitamin K is required for some of the clotting factors in our blood to work effectively.

2.    Crucial for building strong bones. Deficiencies in vitamin K are  associated with a greater risk of fracture. This is particularly important for women going through the menopause to bear in mind.

3.    Promotes healthy arteries and protects against cardio-vascular disease. Vitamin K has been shown in studies to protect the cells that line our veins and arteries.

4.    Important for brain cell repair, hence helping to optimise our memory and concentration and prevent cognitive decline as we age!

5.    Supports pancreatic beta cell function and therefore insulin production. Scientific studies have indicated that vitamin K can improve insulin resistance and therefore reduce the risk of diabetes.

6.    Anti cancer properties; studies have found that vitamin K may be helpful in fighting a number of different cancers.

7.    Reduces wrinkling of the skin and premature ageing. It’s believed that vitamin K prevents calcium from being deposited in your skin’s elastin fibres which can harden to cause wrinkles.

An easy vitamin K rich recipe idea...............

Cauliflower Tabbouleh

• Combine the following ingredients in to a large salad bowl and serve (for approx 6-8 people)

• 1 cauliflower (stalk and leaves removed) grated or blitzed in a food processor until resembles cous cous)

• 4 medium tomatoes, 5 spring onions, 1 cucumber, 1 handful of mint leaves, 1 large bunch of flat leaf parsley all finely chopped

• 5 tablespoons of olive oil

• Juice of 2-3 lemons

• Ground black pepper and Himalayan rock salt to taste

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at the bottom of this page and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/ Click the link and then click ‘join’

10 reasons why we need iron in our diet and how to include it.

Iron is one of the best known minerals and can be obtained from many plant foods as well as animal products. It is vital to have the correct balance of iron in our diet. Many substances and health conditions can inhibit how we absorb iron. Conversely, there are a number of nutrients that will increase our absorption of iron. As iron is not easily eliminated, high levels can build up in the body. It is therefore essential to have your iron levels checked regularly if taking an iron supplement. 

10 REASONS WHY WE NEED IRON....

• To carry oxygen around the body
• The formation of DNA
• Function of some enzymes
• Helps to protect our cells from damage
• Supports thyroid function ( which controls our metabolism)
• Prevention of anaemia
• Energy production and prevention fatigue
• Brain development and function
• Healthy nails and hair
• The function of our immune system

HOW WE CAN INCLUDE IT IN OUR DIET.....

• Dark green leafy vegetables: Parsley, broccoli,  spinach, Swiss chard, bok choy , kale
• Other vegetables and fruit; asparagus, leeks, green peas, cauliflower, strawberries, black berries
• Nuts and seeds; almonds, cashews, Brazil nuts, walnuts, pecans sunflower seeds, sesame seeds
• Beans and pulses; lentils, soy beans, chickpeas, lima beans, navy beans, black beans, kidney beans
• Wholegrains; millet, brown rice, whole wheat
• Animal products; beef liver, kidney, lean beef pork, lamb and eggs

AN EASY IRON RICH RECIPE IDEA...............

Warming Swiss Chard and Lentil Soup
•    In a pan melt 1 teaspoon of coconut oil and add 1 chopped onion and sauté on a medium heat for around five minutes
•    Add 2 tablespoons of tomato paste, 2 teaspoons of chopped thyme, season with Himalayan salt and pepper and stir
•    Add 1 cup of rinsed lentils,1 tin of chopped tomatoes and 5 cups of water, bring to the boil and then simmer for 15 minutes
•    Add the chopped chard stalks and cook for approximately 10 minutes
•     Add the chopped chard leaves and cook for another 15 minutes until all the ingredients are soft
•    Stir in 3 tablespoons of lemon juice, serve into bowls and drizzle with olive oil

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at the bottom of this page and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/ Click the link and then click ‘join’

5 Healthy Ways to Spring Clean Your Diet!

Now that spring has arrived it’s a great time to start thinking about making those simple healthy changes that can make all the difference to your energy levels, reduce sugar cravings and get you back into shape ready for the summer. Read on to discover 5 healthy food swaps that are easy to do and tasty too!

And if you need something to kick start a healthier way of eating then I have the challenge for you!  My new 2 week challenge (called Get Lean Spring Clean)

• It is an online programme that you can take part in, from the comfort of your home

• With access to a 54 page illustrated meal plan with easy to prepare tasty food options. (There will be no calories or points to count and no extra books/ drinks to buy)

• AND you will have the bonus of daily support from a qualified Nutritional Therapist and Health Coach via a closed private Facebook group.

• Most importantly this will get you on track so you can enjoy eating healthily for the long term, unlike faddy crash diets that are not maintainable.

The start date is Monday 8th May

Cost is £45. Early bird price of £40 available if you book by Tuesday 2nd May

To reserve your slot email me at email@marcellerosenutrition.co.uk , Call on 07961 166582

 or PM on Facebook

Places are limited to ensure I can support you in the best way possible

HERE ARE MY 5 HEALTHY FOOD SWAPS!

1.       Swap cous cous for quinoa.

Cous cous like other refined grains, will be quickly digested into simple sugar and absorbed straight into your blood stream; this can cause spikes in your blood sugar levels which will then quickly crash. Quinoa is considered a whole grain but is actually a seed. It is rich in fibre, protein, vitamins and minerals and is gluten free!

2.       Swap refined white pasta for courgetti.

Courgette is rich in a number of nutrients including folate, zinc, magnesium and vitamin C as opposed to white pasta which contains few nutrients and will cause blood sugar levels to spike too. Spiralised courgette makes a filling alternative to pasta to accompany any kind of pasta sauce. And the secret to not getting soggy courgetti? Just add the sauce to raw spiralised courgette; adding the hot sauce will steam it just enough so it is warm andthe perfect texture!

3.       Swap crisps for kale chips.

Kale chips are easy to make yourself in the oven at a low heat (70 °) or in a dehydrator . Wash kale thoroughly and dry, remove the stalks and chop the kale, melt some coconut oil in a baking tray and coat the kale. Add a sprinkle of Himalayan rock salt or sea salt, pepper, crushed cashews, sesame seeds and nutritional yeast flakes. Put in the oven and keep checking the kale taking out the crispy bits so they don’t burn. Kale is rich in minerals vitamins and anti-oxidants and so it is important to keep the oven at a low heat to retain it’s wonderful nutrients.

4.       Swap white rice for cauliflower rice.

This is surprisingly filling and nutrient dense too!  Blitz cauliflower in the blender (or grate) until it resembles rice sized pieces. Heat some coconut oil in a pan and add some crushed garlic, turmeric, cumin, paprika, ground coriander, salt and pepper. Add a few tablespoons of broth, stock or water. Place the lid on and allow the cauli to steam on a low heat. Keep checking to see when softened and stir in some fresh chopped coriander to serve. White rice is another refined carbohydrate which has had it’s fibre and nutrients stripped during processing; whereas cauliflower will provide you with wonderful health benefits and should keep you fuller for longer!

5.       Swap chips for roasted sweet potato wedges.

Making the swap to sweet potatoes as a whole will offer you a myriad of health benefits including immune support and healthy eyes and will help with blood sugar control.  Simply chop the sweet potato into narrow wedges, place on a baking tray with some melted coconut oil and season and bake for 15-20 mins at 200°c.

You will find many more healthy ideas on my Get Lean Spring Clean Challenge!

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at the bottom of this page and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/ Click the link and then click ‘join’

Do you over-do the chocolate eggs at Easter?

If you are the kind of person who KNOWS you will have a problem with the Easter binge then keep an eye out for my Get Lean Spring Clean 2 week challenge. It's an on line programme with access to an illustrated meal plan of over 50 pages of easy to prepare tasty food options. It also includes daily support from a qualified Nutritional Therapist via a closed private Facebook group. At an early bird price of £40 (usual price £45) it's a steal! It will provide you with the kick start you need! Contact me for more details and to book your place. ( call or email 07961166582  email@marcellerosenutrition.co.uk )

Places will be limited to ensure I can support you in the best way possible.

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/ Click the link and then click ‘join’

Essential for sleep, making serotonin and curbing sugar cravings; here's some easy ways to get this nutrient in to your diet

Tryptophan is an amino acid, one of the building blocks of protein

What is it important for?

• Necessary for the production of vitamin B3
• Needed for serotonin production ( low levels are associated with depression and anxiety)
• Required for melatonin production; vital for sleep and our circadian rhythm
• Suppresses sweet cravings and appetite
• Important for the growth and development of nerve cells
• Stimulates the production of blood proteins in the liver

Did you know…...?

Tryptophan is one of the amino acids that cannot be made by the body and must be consumed through diet.

So how can we include it in our daily diet?

Virtually all foods that contain protein will contain tryptophan

• Vegetables and fruit; bananas, broccoli, spinach, watercress, asparagus, mushrooms
• Beans ; soy beans, mung beans
• Seeds and nuts; almonds , sesame seeds, chia seeds
• Meat and fish; turkey, chicken, lamb, salmon , halibut
• Wholegrains; oats

Try an easy tryptophan rich night time snack to help with sleep ...............

• Oat cakes with cottage cheese sprinkled with sesame seeds

• Oat, almond milk and banana smoothie

• Warm edamame beans ( soy beans) with sesame oil and sesame seeds

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/

What you didn't know about calcium!

What is it important for?

• Bones and teeth
• Required for muscle contraction
• Blood pressure regulation
• Nerve transmission
• Involved in blood clotting
• Aids the cell membrane control the movement of substances in and out of its cell
• Maintenance of blood pH and electrolyte balance
• Muscle contraction and function
• Regulation of hormone release
• Cell division regulation
• Involved in heart beat regulation

Did you know…...? 

Calcium makes up between 1-2% of an adult’s body weight!

So how can we include it in our daily diet?

Many non-dairy foods are rich in calcium; so you can be dairy- free and still get plenty into your diet!

• Dark green leafy vegetables including kale, collard leaves, parsley, watercress, broccoli ( spinach though rich in calcium, contains oxalates which reduces its absorption)
• Beans; soy beans
• Seeds and nuts;  almonds , Brazil nuts, walnuts, sesame seeds, sunflower seeds
• Wholegrains; buckwheat
• Sardines (with bones) tinned wild salmon ( with bones!), tofu
• Dairy; goats milk, cow’s milk, cottage cheese, yoghurt, cheese

An easy calcium rich recipe idea...............

Crispy Kale Chips

• Wash and chop kale removing the really thick stems, 

• Dry the kale properly- gently pat dry a clean tea towel

• Melt some coconut oil in a baking tray and coat the kale

• Add a sprinkle of Himalayan rock salt or sea salt, pepper, crushed almonds, sesame seeds and nutritional yeast flakes

• Put in oven on a very low heat ( approx 70 degrees) 

• Keep checking the kale and take out the crispy bits so they don’t burn

• Crispy kale chips can be made in a dehydrator instead of the oven.

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/