Author Archives: daniatrapani

About daniatrapani

I believe in teaching, educating and making people aware of their health, diet and lifestyle choices. I encourage my clients to understand the importance of a healthy diet as well as a balanced lifestyle in order to achieve optimum results. Each of my clients is treated as an individual and I combine a mixture of nutrition and naturopathy to create a tailored health programme.

6 Tips to Live Longer

There are so many people living longer healthier lives today and you can be one of them. All you have to do is make simple changes in your lifestyle. Stop smoking, cut down on the alcohol and get active. Here below are a few tips that I hope will help.

Eat Healthy

Include more fruit and vegetables into your life. Put fruit in your porridge in the mornings and choose fruit as  a snack. Include plenty of vegetables lunch and dinner. Eat what is in season making sure to eat a wide range of colourful vegetables. Include plenty of green leafy vegetables. Make sure to clean your fruit and vegetables thoroughly with white vinegar or bicarbonate of soda especially if not organic. This will get rid of all the pesticides and nasty chemicals. Another great way to include more vegetables into your diet is by having more smoothies and juices.

Include good quality protein in your diet choosing plant based protein like lentils, chickpeas, all beans and tofu. Eat more fish and when eating meat make sure to go for organic and white meat without the skin. If going for red meats go for lean cuts. Too much animal fats in your diet can lead to disease like coronary heart disease and cancer.

Go for healthy fats like avocado, nuts and seeds. Choose complex carbohydrates like brown rice and wholewheat pastas.

Make sure you do not over eat. Over eating will cause you to age as well as onset of disease. You should always walk away from your  plate feeling still hungry not completely stuffed. All people that reach the age of 100 eat little. As we age it is important not to over eat in the evenings. This is not to put pressure on your digestive system and the  heart, so make dinner the lightest meal of the day and eat at least 2 hours before going to bed.

Get Moving

Being active is  the key to longevity. Being a couch potato in front of the tv for hours on end will shorten your life. Make sure to do at least 30 minutes of exercise daily. This can be either in the gym, or even  brisk walking is good. Be active during the day, Keep busy, do not spend hours sitting down. Instead of driving or catching the tube or bus choose to walk. Get off the bus a few stops before and walk to work or the shops.

Sleep 

Make sure to get a good nights sleep. This too is essential for a healthy body and mind. Make sure to switch off your tv and computer few hours before bed. This will help to unwind and relax. Have a relaxing bath, switch some classical music on and read your kindle.

Stress

Make sure to cut down stress. You can eat well but if you are highly stressed your digestive system will be compromised and you will not be assimilating essential nutrients. Stress is a killer, it can cause all sorts of conditions and diseases like heart disease and cancer. Find time to focus on yourself. Take a relaxing bath before bed, do yoga which is fantastic for relaxing the mind. Have a massage.

Drink in Moderation

If only people knew the damaging affects  alcohol has on  the body. It is poison for your liver and brain. It ages you and causes disease like liver cancer. If you are going to drink moderation is key. One glass of organic red wine at lunch and one at dinner. Drink a glass of water for every alcoholic drink you have.

Do not Smoke

If you are a smoker you want to consider giving up. Smoking not only ages you, it causes disease like lung cancer, emphysema, strokes and heart disease. Just like alcohol this toxic habit will not make you live long. So stop now.

 

 

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Gluten Free Pancakes

Everyone loves pancakes. These are simple, easy to make and healthy pancakes so you can have them without feeling guilty.

Ingredients

1 cup of gluten free flour – I used Doves flour and a small mug

2 teaspoons of gluten free powder

2 tablespoons of coconut sugar

1/2 teaspoon of himalayan salt

1 cup of rice or almond milk

2 tablespoons of melted and cooled coconut oil

1 tablespoon of vanilla extract

2 eggs

For the topping

Banana

strawberries

Melted dark chocolate – I used Green and Black’s

Maple syrup

Method

Start by putting the flour, salt, baking powder in a bowl and whisk making sure all the ingredients mix well together.

In a separate bowl mix the wet ingredients: eggs, coconut oil, almond milk, vanilla extract and sugar. Whisk the ingredients well and then combine them with the dry ingredients and mix.

Heat a pan over medium heat and using a spoon, spoon the batter onto the pan, Cook the pancakes until they are golden on both sides. Serve with the toppings and enjoy.

Broccoli Chili and Garlic Pasta

Pasta is a great comfort food and it does not necessarily have to be unhealthy. Having Italian parents meant I pretty much grew up on pasta. I am not gluten intolerant so I eat all different types of pasta: wheat, brown rice pasta, quinoa and millet pasta. The important thing is the quantity and the sauce. If you eat a massive plate of pasta with a  rich creamy sauce, not only will you end up feeling heavy but you will be piling on the weight. Did you also know that cooking pasta al dente is less fattening?. Ideally your plate should always be half full of greens, a quarter protein and a quarter carbohydrates. If you are a couch potato definitely do not eat massive plates of pasta. This recipe is simple, quick and delicious.

Ingredients

Serves 2

150g of pasta. For this recipe I used gluten free quinoa and millet

1 large head of broccoli cut into florets

3 garlic cloves finely chopped

A generous amount of olive oil

Fresh chili or chili flakes. How much you use depends on how spicy you like your pasta.

Himalayan salt and pepper, season to your liking.

Optional: Parmesan cheese

Start by steaming the broccoli florets for 10-12 minutes. When the broccoli is ready transfer to the pan and sautée with the garlic, olive oil, chili flakes for 7 minutes. In the meantime place the pasta in a large pot of salted boiling water and cook until al dente. When the pasta is ready transfer to the pan and mix with the broccoli, chili and garlic adding parmesan cheese and seasoning to your liking. Serve immediately while hot and enjoy!

Lentil Soup

Soups are perfect during the freezing winter months. Soups are also warming and very healthy. This lentil soup is delicious and super quick to make.

Ingredients

1/2 white finely chopped white onion

1 garlic clove finely chopped

1 medium sized chopped carrot

1 medium sized chopped celery stick

7 chopped cherry tomatoes

1 cup of red split lentils

3 cups of water

1 heaped teaspoon of cumin

1 heaped teaspoon of organic ground turmeric

1 teaspoon of bouillon powder

Chili flakes

A generous amount of olive oil or coconut oil

Salt and pepper to your liking

Coriander

Start by sauteeing the onion and garlic in olive oil for a few minutes, then add the chopped carrot and celery and sauté for about 7 minutes, Then add the cumin, turmeric, bouillon, chilli  flakes and stir for a minute or two. Add the 1 cup of lentils, 3 cups of water and the cherry tomatoes. Let it cook for about 20 – 25  minutes on low to medium heat. The red split lentils cook fairly fast and there is no need to soak them over night. Season the soup to your liking and garnish with fresh coriander. Enjoy.

 

 

6 Ways to Start the Day Right

Get into a morning routine that will set the tone for the rest of your day. Start the day the right way. Mornings are the best part of the day and they should not be rushed. You want to get your thoughts together, plan your day, not sprint out the front door. Here below are some tips that I hope will help.

Wake up early

Go to bed early and wake up early. I love getting up very early in the morning. For me this is the best time. I hate rushing. I like to take my time and gather my thoughts and have time to myself.

Drink warm water and lemon 

Make yourself a large glass of fresh lemon juice and warm water. This is like an internal shower and is very good for the liver, Have it 20 minutes before eating. You can also add some turmeric.

Deep breathing exercises

These are very beneficial especially if you live in a city and you are constantly challenged by a busy work schedule and stress. Cities are also very fast paced. This is why it is important to find time to yourself to distress and relax.

Have a green smoothie

Don’t grab a coffee and a pastry on your way to work. Instead opt for a healthier option that will give you more energy through out your busy morning. Refined sugar gives you that quick burst of energy followed by a quick dip. You want to be mentally sharp for your meetings. A green smoothie is a great way to load on vegetables and the beauty of a smoothie is that you can load it full of goodness. Try adding chia seeds, spirulina, wheatgrass or maca powder.

Exercise

In almost every post I stress the importance of exercise. It is so important for a healthy body and mind. Daily movement prevents the onset of disease. As we age it is so important to exercise. It is good for muscle mass which decreases as we get older and is good for bone strength. Exercise releases endorphins which promote feelings of happiness. This is why it is best to work out in the morning so you not only get it over and done with but it will put you in a good mood for the rest of the day.

Skin brushing

The benefits of skin brushing are endless. The skin is the largest organ in the body and it is important to look after it. Skin brushing removes dead skin cells, improves oxygenation and stimulates circulation. It also stimulates the lymphatic system which is essential in eliminating toxins. Best way to skin brush is before you shower. Make sure the brush is dry and start from the feet moving upward in circular motions. In areas of the body where the skin is thinner like the chest apply less pressure.

I hope the above helps. If you are looking for a bespoke nutritional plan purchase my initial consultation plan or email me.

 

 

5 Tips to Motivate Yourself to Exercise in Winter

Most of you come the beginning of January would have hit the gym to shed the weight gained during the festive season, but come mid month some of you may find it tough keeping it up. It is difficult to stay motivated when you wake up and it is bitterly cold and dark outside. Instead of waking up an hour early you probably want to get an extra hour of sleep. I will never stop repeating the importance of exercise and movement especially as we become older. Exercise makes us feel better and it not only keeps the weight off, but it is very good for our cardiovascular system and a must if you sit at a desk all day!  Here below are a few tips that I hope will help you stay motivated and moving!

Play your favourite song and get dancing

A fantastic way to get out of bed is by cranking up your favourite tune in the morning and start dancing to it. Don’t choose a song that will make you fall asleep, you want to wake up remember. This will set the mood for the whole day making you feel great and motivate you to work out.

Get a gym buddy

Getting a friend, family member or partner to exercise with is fantastic as you both motivate and push each other. Together you can create your an exercise plan. The key to success is planning ahead. Exercising together makes it more fun and a fitness buddy will offer you the support you need, making you feel more confident. If you have always been too shy to start a new class, with a workout partner it will make it easier.

Buy new workout gear

Shopping is therapy and it makes us happy. Go out and buy some sexy new workout gear that will boost your confidence and make you feel beautiful. Invest in some warm gear especially if you are running outside. You don’t want to freeze and be put off. There are some super cool exercise clothing out there.

Book a class

By booking a class you are committing yourself and cancelling or not showing up will mean that you will be charged. Most of you will pay a membership fee which means you want to get the most out of your gym, and if you have paid for an extra class you don’t want to throw money away. A class is great as it will make working out more fun and the instructor will be correcting your form.

Set a fitness goal

Why not commit  to run a a mini marathon or try a triathlon or start a new sport. By setting these goals you will be setting up a deadline to get into shape and this will motivate you to train. Remember winter bodies are made in the summer!

Hope the above helps. If you require a bespoke nutritional plan purchase my initial consultation.

5 Ways to Get Back on Track After the Holidays

This is my first post of 2018 and my first post in over a year. Due to personal reasons I took a break and I have to say that I actually enjoyed being away from social media. Like everyone I enjoyed the festive season and had a lovely Christmas, but now time to get back on track. I guess most of you are feeling bloated, fatigued and overweight after eating and drinking too much over the holidays. The secret to getting back to your usual routine is to do it straight away as soon as the festive season ends. The more you postpone it the harder it will be.

Get to bed early

Routine starts with going to bed early and getting up early. During the holidays most of us including myself would have gone to bed late. In order to get your body to its normal routine sleep is vital. When sleep is disrupted you wake up feeling exhausted and groggy. Getting back to a healthy sleeping habit will leave you feeling refreshed.

Grab a green Juice

Instead of grabbing another coffee go for a green juice. This is a fantastic way to include more greens into your diet. After all the over eating and drinking too much alcohol you need to alkalise your body. So go grab a juice on your way to work.

Get moving

Physical activity goes hand in hand with healthy eating. Get up early and go run or walk in the winter sun. Exercising not only will help you lose the kilos put on over Christmas but it will make you feel good and improve your mood. I suggest you exercise early morning before work. This is a great way to start the day.

Eat Healthy

I do not believe in diets but I do believe in healthy eating. A balanced diet is key to feeling good and functioning well. If we want to keep our bodies and brain active we must fuel it with the correct nutrients. Include more fruit and vegetables into your diet. Make sure you get plenty of good quality protein, complex carbohydrates and healthy fats. As mentioned before after the festive season your body will be pretty acidic with all the alcohol and sweets consumed so you need to be alkaline. Give your liver a break and cut back on the alcohol and drink more water.

Have a light week

For the first week of the new year concentrate on you, on resting your body and mind. Spend time at home and cancel your social diary for that first week. You need to take a break. Have relaxing massages and listen to  classical music. This will help boost your  energy levels and it is also a time to reflect and set realistic goals for the year ahead.

 

I hope the above tips help. If you are looking to lose weight or have other health issues please email me or feel free to purchase my initial consultation on my website.