Tag Archives: heath

What I Eat In A Day

I get many emails and private messages asking what is my daily food intake. So I thought I would dedicate a post sharing with you what I eat during the day.

Breakfast

20 minutes before I eat anything I have a large glass of water with lemon to alkalise my body. I tend to have the same things for breakfast. Monday to Fridays I will have either oat or buckwheat porridge with almond milk and fruits or a smoothie with Shakeology which is a protein powder with vitamins and minerals. In my smoothie I will put 1banana, 1 scoop of shakeology,  a handful of spinach and almond milk. Weekends I always have eggs, avocado with a rice cracker or rye bread.

I also have a 1 glass of water with wheatgrass powder or a fresh shot  if I am in London.

I never really drink coffee as I don’t like the taste. I am probably the only person I know. I always have one cup of english breakfast tea with goats milk in the mornings.

Midday snack

I tend to have either half an avocado on a rice cracker or a handful of walnuts or almonds with strawberries or blueberries and a green juice.

Lunch

This tends to vary. I eat anything from brown rice, brown rice pasta, spelt pasta and normal pasta with vegetables, fish or meat. I also have salad with chicken or steamed vegetables with fish or chickpeas and lentils. I always make sure I eat a lot of vegetables with my main meals.

Afternoon Snack

I love hummus so I always have some with a carrot or an apple with 5 almonds. I tend to eat my dinner very early between 5-5.30pm so I do not really have a big snack.

Dinner

In winter I tend to have vegetable soups with  beans or steamed vegetables with oven baked salmon. In the summer I will have more salads with organic chicken breast, fish or legumes.

I eat very early as I practice intermittent fasting which I will go into more detail in my next post.

I eat like this 80% of the time  however If I fancy a treat I will have one. I just never over indulge. If I feel like a biscuit I will have 1-2 not the whole pack, if I feel like cake I will have one slice not the whole cake. Once a week I will have a cheat meal. When I am in Italy I always have pizza once a week. I eat every 3-4 hours this is to balance blood sugar levels so you have the same amount of energy through out the day. I keep meals small. I don’t eat massive portions. This is so I do not place a strain on my liver and digestive system.

As with anything in life you need balance. You need to have a healthy relationship with food and enjoy every meal. Healthy doesn’t mean boring and of course you can still have your favourite foods.

I am a qualified nutritional therapist so if you would like a bespoke nutritional plan please email me.

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Tips For Dealing With Stress

We have all suffered from stress at some point in our lives whether due to exams, work, an illness, children, divorce, financial troubles or other. Most of us when under stress instead of finding ways to relax tend to have more coffee, fizzy drinks and sweets to keep us going. This caffeine and sugar fix won’t last long, in fact it will contribute to raising stress levels. Reality is that unless you address the root cause of the problem it will never be solved. Pretending that everything is fine and carrying on as if nothing is wrong is not the solution. Stress is a KILLER. If you allow it to take over your life, you run the risk of a total burn out, a nervous break down, heart attack, stroke, other diseases and death. This is why you need a good network of friends and family who are there to help you.

Signs and symptoms of stress can be any of the following:

Mood swings
You often break down in tears
You feel you cannot cope with having to do so many different things
Feelings of anger
Feeling irritable
Palpitations
Poor digestion
Loss of appetite
Sugar cravings
Headaches
Depression
Brain does not work properly causing you to forget names and simple things.

If you suffer from any of these signs and symptoms you must stop, change and seek help immediately or the next step will be to have a total nervous break down!

Cortisol and stress

Cortisol is a hormone produced by the adrenal glands which is released in response to a person being afraid or stressed. In a ‘fight or flight’ situation in the old days the cortisol would be utilised as the person either fought or ran for their lives. Nowadays unfortunately we seem to be more and more stressed and cortisol is not utilised and too much remains in the body. Today we sit at our desk drinking coffee to keep going producing more cortisol and not exercising to get rid of it. Cortisol levels are high in the mornings and lower at night. It regulates blood pressure, helps the body to utilise glucose for energy. It sends a message to the liver to release stored glycogen to fuel the muscles and the brain. However too much stored in the body can result in weight gain, depression, mental illness, impaired memory and brain function.

Foods not to eat and foods to eat

Red meat should be avoided as it is hard to digest. Avoid all stimulants such as coffee, alcohol and all fizzy drinks. These will put pressure on the adrenal glands. Reduce your intake of refined white carbohydrates like white pasta, bread and all cakes and biscuits. Stay away from all dairy. No rich sauces.

When you are stressed the digestive system tends to shut down so you want to eat light small meals through out the day. Eat all fresh whole foods. Cook everything fresh from scratch. No ready made meals. You want to eat foods that are easier to digest like soups, sweet potatoes mashed, steamed fish and vegetables. Include more ginger, cauliflower, kale, cabbage, dandelion greens, broccoli, bananas, tofu, quinoa, millet, spelt, lentils, chickpeas, hemp, pumpkin, sunflower, flax and chia seeds, oily fish like wild salmon and sardines. Try to eat everything baked, grilled or steamed. If you are particularly stressed I would recommend smoothies and soups as these are probably the best foods when highly stressed.

Include more super foods into your diet like wheatgrass shots, barley grass and spirulina. Wheatgrass shots should be taken on their own. barley grass and spirulina you can add to smoothies.

Take up a new hobby

Take up a hobby that you enjoy. So once or twice a week you are free from your usual daily routine and stress. Embark on something you enjoy like a cooking class, painting, pottery, dancing etc. This way you will feel more relaxed and be happier. Also watch movies and sitcoms that make you laugh. Laughing distresses you putting you in a good mood.

Useful supplements

Magnesium is known as nature’s tranquilliser and is best taken in the evenings before bed 400mg. Take a good multi vitamin. Biocare do a very good one for women called Femgaurd. Vitamin C 2000mg daily divided in small doses of 500mg. Too much vitamin C in one go can trigger diarrhoea. Biocare which I really like make a wonderful supplement called AD206 which contains many nutrients including Siberian ginseng and B5.

Yoga and breathing exercises

Exercise is important but while you are feeling stressed do not do high intensity exercise like kick boxing or running. Instead do more relaxing exercises like walking swimming and yoga. In fact yoga is fantastic for the body, mind and soul and breathing exercises performed in the morning and evening are also good to calm you down during stressful moments.

Make time for yourself and get plenty of sleep

You must make time for yourself. Get your partner, family and friends to look after the kids while you take time out to have a relaxing massage and a facial. Learn to pamper yourself. Listen to classical music when you are home which is extremely relaxing and will put you in a good mood. Every evening before bed try to have a relaxing and soothing bath in lavender oil. A bath is more relaxing than a shower. Showers are for the mornings to wake you up. A bath before bed time will prepare you for a good nights sleep which is essential for proper brain function. Lack of sleep will make you more stressed. Surround yourself with a good network of family and friends you can trust and turn to for help and guidance. Remember, you are the most important person so start loving and taking care of yourself now before it is too late!

If you feel you cannot cope and are on the verge of a nervous breakdown, please do not be afraid to reach out for help by contacting your doctor who will recommend a good counsellor.