Tag Archives: healthy eating

Why Your Desk Job Is Slowly Killing You

Most people including myself have an office job and we tend to spend many hours a day, a week sitting at our desks answering emails, conference calls and attending endless meetings. A sedentary lifestyle can lead to an early death. According to a recent study if you spend more than 4 hours  sitting down whether at your desk or on a couch, you are more prone to an early death and diseases like diabetes, heart attacks, blood clots and strokes. Endless hours sitting in front of a computer can also affect your eye sight, posture and brain.

Exercising every day may not be enough

Exercise is good for both the body and mind. However running every morning or going to the gym may not be enough if you end up hours sitting at your desk, driving to work where you are sitting in your car or commuting sitting on the tube or bus.

What to do when at the office

Get moving. Ideally every 30 minutes you should get up and have a walk or a stretch. Do calf raises which are great for circulation. when you are sitting at your desk try rotating your ankles. Take a break to go and get some fresh air to refresh your brain. After lunch is a good time to go for a stroll.

Try to stand more at your desk as opposed to sitting. You can stand while you are checking emails on your computer or your phone.

Try walking and talking when answering calls or on a conference call. By being active as much as possible you are burning calories.

Posture is so important to prevent neck and back pain. So make sure to sit up right at your desk. No slouching. A strong core is the secret to a strong back so try to work your core when you next work out.

Long hours sitting at your desk can lead to stress so it is important that you do take regular breaks when you are feeling tired.

After Work

Try to walk as much as possible. Take the longer route to the bus stop or tube or get off a stop earlier. If you have been siting at your desk all day the last thing you should do is spend hours on the couch.  Always keep moving.

Healthy eating

Do not eat junk food. If you are sitting all day at your desk you need to fuel your body and mind with the correct nutrients to keep your brain alert and improve your circulation. Drink regular green juices, smoothies and plenty of water. Never skip breakfast as this will give you energy and make it a nutritious breakfast by eating porridge or eggs on toast with avocado.

Include ginger, garlic and cayenne pepper in your cooking which are good for circulation. Eat oily fish rich in omega 3 like wild salmon and sardines and you could also take a fish oil supplement.

Limit your salt intake as salt will harden your arteries and arteries need to be elastic.  Too much salt in your diet can also lead to high blood pressure.

I hope you have found the above tips useful. If you require a bespoke nutritional and lifestyle plan please email me.

Intermittent Fasting

Intermittent fasting seems to be the latest trend but it is actually very good. I practice it myself and the benefits are enormous. I no longer wake up bloated and my water retention has also improved not to mention the increase in energy.

What is intermittent fasting

Intermittent fasting is a fasting pattern where you alternate between periods of where you fast and eat. Usually you will fast between 14 – 18 hours. The other way you can do it is by restricting your calorie in take to 700  a day for two days of the week eating normally for the other 5 days. Personally I go for the 14-18 hour option.

The 8am – 6pm Plan

This is the one that works for me and I find it is also good for beginners. You eat between 8am – 6pm. You eat your last meal at 5.30pm. I go to bed between 10 -11pm so this is perfect for me. I don’t struggle at all with the 14 hour fast and it also gives me the chance to eat my 3 main meals a day with snacks. I find it easier as I go to bed early so I am fasting mainly as I sleep. When I awake I will have my lemon water and little fruit  before having my breakfast. I practice this every day.

The 12pm – 6pm Plan

If you are not a breakfast person then this way of fasting is ideal for you. It also means you fast 4 hours more. You have to find what works for you. As mentioned above I like having my 3 meals a day. Also for me a 14 hour fast is more than enough.

The importance of preparing for any fast

No one shoe fits all and fasting is not for everyone. If you have a healthy diet fasting will not be a problem. If you tend to eat a lot of processed foods and are generally unhealthy you will no doubt struggle with any fast. Therefore it is very important to prepare the body. Start by slowly eliminating unhealthy foods like sugar and alcohol.

Always consult your doctor before embarking on any type of fast especially if you have any type of medical condition and are taking medication.

Benefits of intermittent fasting

The results will be clearer skin, an abundance of energy, an improvement in memory and concentration, becoming less acidic and more alkaline with a stronger immune system. Intermittent fasting  also lowers the risk of cancer. It also helps with fighting free radical damage and inflammation in the body. Constant inflammation in the body leads to disease. It is also fantastic for improving gut health.

I hope the above helps. I am a qualified nutritional therapist so feel free to ask me any questions. If you would like a bespoke nutritional plan please email me.




Why Diets do not Work

Most of my clients come to me to help them lose weight. I do not believe or like the word diet. I do not believe in diets. What I do believe in is healthy eating and a healthy lifestyle which is essential in preventing disease. When you are healthy and active you will have an abundance of energy. Fad diets mess up your metabolism and are restrictive depleting the body of vital nutrients.

Diets mess up your metabolism

Most women make the mistake in thinking that by starving they will lose weight quicker and become obsessed with counting calories. When the body goes into starvation mode due to lack of calorie intake it will start to use up muscle and lean tissue thus resulting in muscle tone loss.  You need to be eating every 3-4 hours to speed up your metabolism. By starving your body you are actually slowing down your metabolism making it harder to lose weight in the long term. A balanced healthy diet consists of 3 main meals and 2 snacks.

Too restrictive

Most fad diets tend to eliminate food groups mainly carbohydrates and tend to be very restrictive leading a person feeling deprived. When on these fad diets a person will be even more sensitive to food and if they feel too restricted they will tend to crave all the wrong foods and will often have a massive binge.

Can be harmful

A restrictive diet like the Atkins diet which was a fad a while back can cause serious health problems. A diet that is too high in animal protein like the Atkins diet can cause an enormous strain on the kidneys leading to kidney stones and other problems. Your kidneys filter your blood getting rid of all unwanted waste and toxins via the urine. Eating a diet very high in saturated fats like meats can also lead to heart disease. This is why you need a balanced diet.

Cause nutrient deficiencies 

Following on from above, a balanced diet is essential for staying healthy. You need a balanced diet that includes carbohydrates, proteins and good fats. A restrictive diet will leave you feeling tired and deprived.

Carbohydrates are absolutely necessary for energy and endurance. You need carbohydrates for physical activity. Most women look at carbs horrified and underestimate their importance in a healthy diet. I am not referring to refined sugars such as white bread, white pasta, cakes, pies and processed foods which have zero nutritional value. They supply that quick burst of energy by raising your blood sugar levels followed by a quick dip in energy. This is why complex carbohydrates are what you should be fuelling your body. Complex carbohydrates are slow releasing and do not raise blood sugar levels thus resulting in energy for longer periods of time. Good sources include: Sweet potatoes, brown rice, porridge, stone ground wholemeal breads.

Protein is important for muscle repair and healing. Protein is needed to stop muscle tone loss. Good sources of protein are lean meats – please ensure you go for organic meats. You do not want to eat meat that has been injected with hormones and antibiotics. Other good sources: Tofu, lentils, beans, eggs and quinoa. Another is the super food spirulina, which is a blue-green algae rich in protein, iron and B12.

Healthy fats – your good omega 3 fats known as essential fatty acids act as an anti inflammatory by protecting your joints, ligaments and tendons. They are also good for brain function, cardiovascular health, endurance and stamina. Good healthy sources include: Wild salmon, sardines, mackerel, avocados, flax seeds, linseeds, pumpkin, chia and sunflower seeds.

I hope you have now understood the importance of a healthy balanced way of eating that a fad diet lacks. As mentioned above you need a healthy eating plan that incorporates all the food groups. You cannot isolate one or two groups and just have one. This will lead to health and anxiety problems as a person feels deprived, restricted and unhappy. Another thing that most fad diets do not mention is the importance of exercise. Healthy eating and exercise go hand in hand to maintain a healthy active body and mind.

If you require a bespoke healthy nutritional plan you can purchase my Initial consultation plan on my website.









Kale Hummus

I just love hummus. I eat it all the time and decided to add some kale to it. This is a very easy recipe and delicious.


1 can of organic chickpeas (400g)

1 handful of kale

Juice of 1 lemon

1 teaspoon of tahini

2 garlic cloves

chilli flakes

2 1/2 tablespoons of olive oil

a pinch of himalayan salt

add some water depending on how smooth you like it.


Put everything in a blender and blitz until smooth. Place in a bowl and drizzle with olive oil. Enjoy with rice crackers or with crudites.

The Bikini Diet

This is the follow up to the anti-cellulite post I wrote a last week.  I have  put together a simple to follow meal plan with tips and supplements, to give you a bikini body in 30 days! When embarking on any new detox or meal plan it is always best to prepare the body so it will be less of a shock and you won’t find yourself battling withdrawal symptoms or craving the wrong foods. I would strongly recommend cutting out sugar, coffee, alcohol slowly 3-2 weeks before starting the bikini diet. I would also like to emphasize that I do not believe in diets as they do not work. What I strongly believe in, is healthy eating. By leading a healthy and active lifestyle and looking after your internal organs you will have an abundance of energy and when you start to look good you will also start to feel more confident.

Useful tips and advice

No alcohol.
No sugar.
No cakes, pies, sweets, chocolates, white pasta/bread/rice, no cheeses.
No ready made meals.
No fizzy drinks.
No sodium based table salts. Use himalayan salt or nori flakes to season.
If you crave coffee have just one black coffee a day or try dandelion root
coffee which is very good for the liver.
Add spirulina or wheatgrass to green vegetable juices.
Add bee pollen, chia and flaxseeds to smoothies.
Add pomegranate, sunflower, pumpkin and sesame seeds to salads.
Make sure half of your plate consists of vegetables or salad.
Protein should be eaten at every meal to help balance blood sugar levels.
Protein and complex carbs on your plate should be the size of your fist and no bigger.
It is important to exercise every day.
Drink 2 litres of distilled water daily.

Make sure to include the following in your meal plan: broccoli, kale, asparagus, cabbage, garlic, onions, rocket, dandelion root, chicory, endive, brussel sprouts, Swiss chard and artichoke.

Breakfast: Warm water and lemon. After 20 minutes carrot, apple and celery juice.
Half a melon. 2 cups of detox tea.
Snack: 10 strawberries, 5 almonds.
Lunch: My summer salad which you can find under recipes. Have it with either grilled fish, chicken or tofu.
Snack: chia pudding with berries
Dinner: Steamed asparagus with cold pressed virgin olive oil, nori flakes and pepper with a poached egg.

Breakfast: Warm water and lemon. Beetroot and apple juice.
Snack: Smoothie: mango, spinach, avocado, coconut water and sun warrior vegan protein powder.
Lunch: Quinoa with avocado, cherry tomatoes, spring onion, coriander, pumpkin, sesame and sunflower seeds in cold pressed virgin olive oil and tamari soy sauce. You can have grilled fish, chicken, chickpeas or tofu with the quinoa salad.
Snack: 2 tablespoons of home made hummus (check under recipes) with carrot sticks.
Dinner: Spinach omelette with steamed vegetables.

Breakfast: Warm water and lemon. Vegetable juice: Spinach, cucumber, apple, little ginger, chia and flax seeds, 1 teaspoon of spirulina and coconut water.
1 -2 slices of watermelon. 2 cups of detox tea.
Snack: 1 apple 5 almonds.
Lunch: Buckwheat or quinoa wrap ( recipe for the wrap is: 2 tablespoons of either quinoa or buckwheat flour, 100ml water, 1 egg and himalayan salt. Mix all ingredients together. Grease a pan with coconut oil and place on low heat, then pour the batter and make your crepe) with spinach, avocado, cucumber, alfalfa sprouts and cold pressed virgin olive oil and tamari sauce.
Snack: 10 strawberries with 2 tablespoons of coyo coconut plain yoghurt topped with bee pollen
Dinner: Baked wild salmon with garlic and dill and half a plate of steamed pak choi.

Breakfast: Water and lemon. Detox smoothie: Kale, spinach, 2 apples, 5 sprigs of coriander, 5 sprigs of parsely, juice of 1 lemon, coconut water.
1-2 slices of water melon. 2 cups of detox tea.
Snack: blueberries 5 walnuts.
Lunch: Fist full of steamed brown rice, fist full of lentils sauteed in olive oil with cherry tomatoes, garlic and chili. Eat with half a plate of steamed vegetables
Snack: 2 spirulina protein balls (see under recipes).
Dinner: Chicken or tofu stir fry with vegetables.

Breakfast: Warm water and lemon. Vegetable juice: dandelion greens, fennel, apple, cucumber, chia and flax seeds and tablespoon of wheatgrass and coconut water.
Snack: cherries 5 walnuts
Lunch: Baked sweet potato with home made guacamole (see under recipes) and half a plate of salad.
Snack: 10 strawberries with a tablespoon of quinoa flakes, 1 tablespoon of bee pollen in almond milk and coyo coconut yoghurt.
Dinner: Steamed fish with steamed vegetables.

Breakfast: Warm water and lemon. Smoothie: Kefir with strawberries, blueberries and chia and flax seeds. 2 cups of detox tea.
Snack; Apple and almonds
Lunch: Zucchini spaghetti sauteed in olive oil with garlic, chili, cherry tomatoes nori flakes and pepper.
Snack: An avocado with cherry tomatoes, olive oil, apple cider vinegar salt and pepper
Dinner: Vegetable skewers with chicken or tofu.

Breakfast: Warm water and lemon. Smoothie: watermelon with mint, chia and flax seeds and baobab powder. 2 cups of detox tea.
Snack: cherries 5 almonds.
Lunch: Grilled chicken and salad.
Snack: sweet potato wedges baked with olive oil salt and pepper.
Dinner: Roasted mediterranean vegetables with either fish or tofu.


Take a good strength probiotic before breakfast. This will strengthen your immune system, aid digestion and give you a flat tummy.

Take a good multi vitamin suitable for your age and gender.

If you are experiencing sugar cravings and are finding the meal plan difficult to stick to try taking the mineral chromium 200mcg twice daily in between meals. Once it kicks in it really does help with sugar cravings.

L- carnitine is good as it helps the body to produce energy from fat. Take 500mg twice a day thirty minutes before meals.

The herb gotu Kola is fantastic for cellulite, probably  the best. Take 500mg twice a day with food.

If you are on any type of medication please consult your doctor before embarking on any new meal plan and before taking supplements. I hope the above helps you to achieve your desired bikini body.

I also do online consultations so feel free to email me if you would like a bespoke nutritional plan.





5 Tips To Lose Weight

So many people struggle with weight their entire lives and obesity is becoming a real problem. In order to be healthy it is important to try to stay the same body weight for our height and frame. Constantly losing and piling on the pounds is not good for the body. Being well over your body weight can cause serious health issues like diabetes, cancer and cardiovascular disease. This is why it is so important to lead a healthy and active lifestyle. I see so many women between the ages of 25-35 struggling with weight, trying every different new diet to be skinny. I do not believe in fad diets, they seriously mess up your metabolism. What I do believe in is healthy eating and being active. I hope the tips below will inspire you to become healthier.

Eat Healthy – foods to avoid and foods to eat

Fad diets do not work. You have to remember that the quicker you lose weight, the quicker you will be putting it all back the minute you start eating the wrong foods again. Also restrictive diets will only make you crave unhealthy foods. If you eat healthy you will not only remain a good weight for your body frame and shape, but you will have an abundance of energy and feel and look great. By eating healthy you will also not be craving sugar. Did you know that sugar is as addictive as heroin?! Yes that is correct. The more white pasta, bread, cakes, fizzy drinks you have the more you crave and it becomes a vicious circle. When you eat healthy you will feel fuller for longer. It may be difficult to break free from your eating habits but trust me, when you start leading a healthier lifestyle you will look and feel so much better! As we age HEALTH is the most important thing!

Another big problem with eating too much sugar and starchy foods is that it creates blood sugar problems. The more sugar we eat the more our bodies over produce insulin. Too much insulin in the body causes sugar to convert into fat and prevents it from being released by our bodies. By eating healthy you are keeping your blood sugar levels balanced, giving you more energy.

Drinking too much caffeine will also cause the body to produce elevated levels of insulin so limit coffee to 1 cup a day. Try switching to dandelion coffee or chicory coffee. So a cappuccino with a croissant for breakfast is definitely a no no!

Avoid white pasta, bread, rice and substitute with quinoa, brown rice, amaranth, millet, buckwheat. Try gluten free breads. The brand Biona do good gluten free breads.

Avoid ALCOHOL. It is poison for the liver. A healthy liver leads to a faster metabolism. Also alcohol is sugar. Drinking too much will make you bloated. If you really can’t live without alcohol try to limit it to 1 glass of organic red wine with your meal but ideally I would eliminate it, especially if you are trying to lose weight. Unfortunately for most people one glass becomes one bottle.

Avoid fizzy drinks and concentrated fruit juices. Try to eat 2 portions of fruit a day and preferably in the morning when it is the right time to consume fruit on an empty stomach. Go for fruits like berries that are lower in sugar. If you have a banana do not have more than 1 a day. Try to include more vegetables into your diet. Start drinking more vegetable juices and smoothies using only 1 type of fruit. I normally will use only apples in the majority of my vegetable smoothies. I have a family history of diabetes so I really limit the fruit and sugar I eat.

Remember that although raw honey is alkaline and it is healthier than sugar, it should be consumed in moderation. Try not to have more than 1 teaspoon a day.

Avoid salted peanuts and crisps and sodium based table salts that will cause water retention and place a strain on the kidneys. Substitute with potassium or magnesium based salts like himalayan salt. You can also use nori flakes or kelp powder.

Avoid salad dressings that are full of sugar and salt. Make your own. Use olive oil, tamari and lemon juice in salads.

Avoid all ready made meals and take aways full of rich sauces, salt and sugar. Unfortunately food manufacturers put salt and sugar everywhere. I have seen it in products like almond milk which is why I make my own. Cook everything fresh so you know exactly what ingredients are going into your food. Eat more whole foods. I cannot stress this enough. Use lots of herbs in your cooking too.

Avoid all full fat dairy. No full fat milk or cheeses. Substitute with almond and cashew milk and go for low fat cheeses.

Include more healthy fats into your diet especially at lunch so you stay fuller for longer. Eat more walnuts, almonds, pumpkin, sesame and sunflower seeds, chia seeds, wild salmon, sardines, olive oil, linseeds, flaxseed oil, organic and GM free soya beans and kidney beans.

Drink lots of filtered water to reduce water retention and to flush out all the toxins.

Include more super foods into you diet like spirulina, wheatgrass shots and powder, barley grass, maca and baobab powder.

Be careful when going for protein bars. Many are overloaded with sugar. It is always best to make your own. In fact it is a good idea to make everything from scratch yourself.

Portion control

Do not overload your plate with food or eat until you can no longer breathe. Ideally for a healthy long life you should always leave the dinner table not feeling full at all. A helpful tip is to always make half your plate full of vegetables or a salad. Complex carbs like brown rice and protein should always be the size of your fist and no bigger. A quarter should be your fat content.


It is so important to be active. In order to lose weight you need to sweat, sweat and sweat some more. Cardio will get you burning those calories. Exercise increases metabolic rate and decreases fat deposits. It also increases muscle mass so get moving. If you look at athletes they have lean bodies. Of course if you are new to exercise I do not expect you to train like an athlete. 30 mins a day is enough to begin with. Go for a brisk walk in the park or a jog.

Throw away the weighing scales

Weighing scales can become very addictive and obsessive. I see so many people that weigh themselves after every meal becoming obsessed with calorie intake. Throw your scales away and stop counting calories. If you eat healthy there is no need to count the calories. You can tell by the way your clothes fit you if you are overweight.

Make dinner the lightest meal

Dinner should be your lightest meal of the day. Do not eat carbohydrates at night. Have complex carbohydrates during the day. Try to eat your dinner 3 hours before going to bed. Do not eat before going to bed, this will not only make you put on weight but will put a strain on your digestive system.

If you feel you have tried eating healthy and exercising but are not losing weight, it may be a good idea to see your GP and have your thyroid and hormones checked. An under active thyroid can cause weight gain and a hormonal imbalance like too much oestrogen can also lead to weight gain.

I specialise in weight loss so if you would like more advice and a bespoke nutritional and lifestyle pan feel free to email me at: daniatrapani@gmail.com