Category Archives: Nutrition

April 7, 2025

EAT FOR HEALTHY HAIR: PART TWO.

Last month I posted an article explaining which foods you can fill up on to see an improvement in your hair health. Here are some more foods you can try adding into your diet to help you achieve lovely locks!

Fill up on beans for longer lengths:
Zinc is also an important mineral for lovely locks. It helps maintain hair condition and is involved in the metabolism of proteins, carbohydrates and fats, and influences hair follicles and hair growth. A deficiency of zinc can lead to brittle hair and hair loss. Food providing zinc include beef shellfish, dairy foods (especially cheese), eggs, beans and chickpeas, bread, wholegrain cereals, nuts and seeds such as pumpkin seeds.

Avoid breakage with sweet potatoes:
You might often noticed biotin mentioned in hair supplements. This vitamin is crucial for hair health, acting like a catalyst in the production of keratin, the protein that forms the hair shaft. Without enough biotin, hair can become brittle and prone to breakage, and growth may be hampered. Thankfully, biotin deficiency is rare, and incorporating foods like eggs, nuts seeds, sweet potatoes and mushrooms into your diet can help maintain healthy levels.

Protect your locks by eating olive oil:
Vitamin E can protect cells from damage. It helps to provide protection to hair from the negative impact of strong sunlight, pollution, smoke and chemicals. It may also help prevent scalp dryness. Good sources include plant oils such as rapeseed oil, olive oil and sunflower oil, nuts and seeds and wheatgerm (found in cereals and cereal products).

Eat the rainbow for all round hair health:
Eating a variety of colourful foods is vital for her health. It’s important to increase antioxidant consumption to maintain a healthy scalp and hair. The easiest way to do this is to aim to eat at least one serving per day from each colour group – red, orange/yellow, green and blue/purple. This way you’ll get the full spectrum of powerful antioxidants such as resveratrol, chlorophyll, beta carotene and anthocyanins.

March 3, 2025

EAT FOR HEALTHY HAIR: PART ONE.

Beautiful hair starts from within and it all comes down to the nutrients you feed it in fact, scientists have found evidence that your hair is a living record of your diet. The following explains which foods you can fill up on to see an improvement in your hair health. And be sure to check out next month’s post to find out some more!

Fill up on protein for stronger:
Protein foods are vital for maintaining healthy and strong hair, as it is made of protein. Not having enough in your diet could lead to dry, brittle hair. Always include a form of protein such as, lean, unprocessed meat, fish, eggs and dairy. There are also lots of plant protein sources that are useful to include in your diet such as soya and soya products, lentils, beans, chickpeas, quinoa, buckwheat, nuts and seeds.

Choose Brazil nuts for a healthy scalp:
Studies have found that selenium is an important mineral for hair health. This nutrient is a powerful antioxidant that keeps cells healthy, including maintaining a healthy scalp. It is found in fish, meats, eggs, bread, cereals, and nuts. Brazil nuts are a particularly good source, and eating just two or three a day will help provide you with adequate selenium.

Eat shellfish to keep your colour:
Copper has been found in scientific studies to contribute to hair pigmentation melanin is a natural pigment that determines the colour of your hair. The mineral copper is involved in the production of melanin and therefore can help maintain the natural colour of hair. Copper is found in a variety of foods such as shellfish, almonds, peanuts, wholegrain cereals and dark chocolate.

Superfood salad for thickness:
Iron deficiency is the most common in the world, especially in women, and it’s seen in many women experiencing hair loss. The hair follicles and roots are fed by a nutrient-rich blood supply. Iron is essential for healthy blood, and therefore, a deficiency in this mineral can disrupt the blood supply to hair follicles and impact their hair growth. To get adequate iron in your diet. try adding more lean red meats, tofu, eggs, beans, lentils, chickpeas, and green leafy vegetables, such as spinach and chard.

January 7, 2025

WHY CHOOSE A MEDITERRANEAN DIET?

Choosing a Mediterranean diet offers numerous health benefits and promotes overall well-being. This diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, emphasises whole foods such as fruits, vegetables, whole grains, legumes, nuts, and olive oil. It includes moderate consumption of fish and poultry, while red meat and sweets are eaten sparingly.

One significant advantage of the Mediterranean diet is its potential to improve heart health. The high intake of healthy fats, particularly from olive oil and nuts, along with omega-3 fatty acids from fish, helps reduce the risk of cardiovascular diseases. Additionally, the diet’s rich array of antioxidants from fruits and vegetables can combat inflammation and oxidative stress.

The Mediterranean diet also supports weight management and may reduce the risk of type 2 diabetes due to its emphasis on fiber-rich foods that promote satiety and stabilize blood sugar levels. Overall, this balanced and flavourful diet contributes to a healthier, more sustainable lifestyle.

July 8, 2024

WHAT ARE THE BEST FOODS TO EAT TO PREVENT US FROM FEELING LETHARGIC?

Protein is fantastic for blood sugar control – make sure you have it with every meal. Don’t forget your protein at breakfast; eat something like an egg, yogurt or lean meat (or plant-based protein such as nut butter and chia seed overnight oats).

The same goes for your lunches or your dinners which are your main meals; have some good protein and some vegetables.

The mid-afternoon snack is really important too – avoid over-processed, sugary snacks. Adding foods containing B vitamins for energy will also help. Some of the best sources for this can be found in grains, rye bread and nuts.

June 10, 2024

KEEP IT SWEET.

Thought strawberries were just for Wimbledon season? Think again. New findings have revealed that these little red gems could be a soother for menopause symptoms, making them a handy addition all year round.

Packed full of vitamin C and high in phytoestrogens, the small yet mighty fruit has been shown to reduce unpleasant hot flushes and control blood pressure when consumed regularly.

Got 10 minutes to spare? Try making this strawberry quinoa salad, you’ll need:

For the salad:
a handful of spinach
90g quinoa
4 large strawberries, sliced
2 tbsp almonds
¼ red onion, thinly sliced
½ avocado, sliced

For the dressing:
6 large strawberries
I tbsp olive oil
2 tbsp white balsamic or apple cider vinegar

Cook the quinoa according to the packet instructions. Blend the dressing ingredients in a blender until smooth and season with salt and pepper to taste. Once the quinoa is cooked, drain it and add to a bowl with the other ingredients. Drizzle with the dressing and enjoy!

January 8, 2024

WHY MIGHT WE FEEL TIRED DESPITE SLEEPING WELL?

Even if you have had a good quality and refreshing sleep, you can still feel tired in the day because of imbalanced blood sugar levels.

This is normally due to not eating regularly enough, or not having a great composition of meals, for example not combining carbohydrates and protein in every single meal.

Introducing a few protein snacks throughout the day is a great idea, including lean meats, a small yogurt, a piece of cheese or a hard-boiled egg (or plant-based equivalents like nuts and seeds).

These protein-heavy snacks will keep our energy levels nice and balanced throughout the day.

November 6, 2023

GLUCOSE TRACKING.

We assume that keeping our glucose levels steady is an issue solely for diabetics, but it is vital for all of us to make sure we are educated on the importance of glucose tracking for optimal health.

Glucose spikes can lead to issues such as prediabetes and type 2 diabetes, weight gain and lack of energy, among other issues.

Recommendations to keep blood sugar levels steady include eating your meal in a certain order – veggies, then protein, then carbs – drinking apple cider vinegar before eating (which may reduce a glucose spike by up to 30%) and combining food well by making sure you’re eating carbs and proteins together. For example, instead of eating an apple on its own, slice it and use the slices to scoop up some protein-rich peanut butter.

September 11, 2023

THE 10 BEST FOODS THAT HELP WITH BLOATING.

Bloating happens to the best of us, and it’s usually nothing to worry about. But it can make you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP. While you can reach for an over-the-counter aid for relief, you’ll likely want to try foods that help with bloating first.

Pinpointing the types of food you should and shouldn’t eat can help you better predict the possibility you’ll be dealing with gas bloat after a big meal. Dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods can increase those odds for many people.

Another type of bloat, water bloat, often flares up due to hormonal changes during your menstrual cycle, dehydration, or excess sodium intake. Many people over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium.

Eating a lot of packaged sauces and meals, salty snacks, take-away meals or fast food typically leads to consuming too much sodium. Make sure you’re staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body.

Water is pretty important for de-bloating, especially when your diet is full of high-fibre foods. When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract.

Just note that in the short term, water can make you feel more bloated. Also, it’s smart to steer clear of fizzy water or seltzer, which can introduce extra gas into your digestive tract (not ideal).

Bloating typically goes away on its own, but you can speed up the process by snacking on these 10 foods that reduce bloat, according to nutritionists and backed by research.

1. Yogurt
Yogurt is packed with probiotics – good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation.

2. Ginger
One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas.

3. Fennel
Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating).

4. Bananas
Potassium is the main reason this low-maintenance food helps with bloat.

5. Lemons
Lemon juice is very similar in acidity to the stomach’s digestive juices, so it can help relieve bloating and other symptoms of indigestion.

6. Avocados
Avocados are an excellent source of bloat-reducing potassium and antioxidants. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fibre and reducing bile acids (digestive fluids produced by the liver).

7. Cucumber
Cucumber contains lots of water to help keep you hydrated, which is great for helping to clear out excess water from your cells and gas from your GI tract.

8. Asparagus
The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.

9. Kiwi
These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion. Studies show they can induce normal bowel movements to minimise bloating and stomach pain caused by constipation.

10. White beans
While other beans can lead to mega-bloat, white beans (a.k.a. navy beans) are high in potassium, which helps balance out sodium levels in our body. Research shows white beans contain lots of fibre, which improves digestion and promotes regular bowel movements to limit bloat due to constipation.

February 13, 2023

AN APPLE A DAY…IT’S NOT A MYTH!

It is often said that an apple a day keep the doctor away – but now in-depth research looking at more than 150 studies has shown this might well be true.

It concluded that flavan-3-ols, a compound found in high quantities in apples, can improve blood pressure, cholesterol and blood sugar levels.

For maximum benefits, aim for 500mg of flavan-3-ol a day, which is the equivalent of an apple, some berries and two cups of tea.

November 7, 2022

8 BEST CALMING FOODS FOR STRESS RELIEF.

Stress can lead to weight gain and make you more likely to overeat. We live in an increasingly hectic world, and stress is an unwelcome fixture in many lives. Emotional stressors are something we have to deal with on a daily (or in some cases, hourly) basis, and we are frequently exposed to physical stressors, too. Alcohol, cigarettes, coffee, pollution, lack of exercise, over-exercising and poor sleep patterns all add to the stress that is threatening to tip you over the edge and lead to low mood.

When the body is stressed, the small structures that control your hormones, known as the adrenal glands, go into overdrive, causing a rise in your metabolic rate. For the body to try to counteract this, we ‘use up’ nutrients faster than we can replace them. Couple this with a typical ‘pick me up’ diet of sugary, carbohydrate-rich, grab-and-go foods, and stress quickly gives way to anxiety, depression and illness.

Next time you’re feeling the pressures of life, try ditching the wine and ice cream, and munch on the best calming foods for stress relief instead. 

Papaya

Add this exotic fruit to your morning smoothie. Vitamin C is used in large quantities by the adrenal glands, therefore long-term stress can result in a depletion of this immune-boosting antioxidant. Guava, strawberries and kiwi fruit also warrant a thumbs up.

Fish

Fish is high in vitamin B12, which is essential for combating irritability, depression, anxiety and insomnia. B12 works in synergy with folic acid, so combine your fish with folate-rich spinach for a nutrient double whammy. 

Pumpkin seeds

These nutty nibbles contain L-tryptophan. This is an essential amino acid that causes a boost in serotonin (the body’s natural anti-depressant) and melatonin (our natural sleeping aid). As it’s not produced within the body, we have to consume tryptophan-rich foods. Other sources are turkey and baked potatoes.

Almonds

Magnesium deficiency, a common side effect of stress, can magnify symptoms. Due to modern farming and processing, much of the food we consume is lacking in this vital mineral. Therefore, we have to try harder to include foods that are naturally rich in this disease-combating marvel. Nuts, in particular almonds, are rich in magnesium and should be included in small amounts, daily.

Swiss Chard

During periods of stress, we excrete more potassium than usual, which can lead to some pretty unpleasant side effects over time. Almost every organ, cell and tissue needs potassium in order to function optimally. It also aids smooth muscle contraction (including the muscles that control digestion, which is why stress and irritable bowels often go hand in hand). Dark leafy greens, such as swiss chard, can go some way in rectifying this.

Eggs

Not only are eggs rich in a whole host of valuable nutrients, including zinc, which is an essential immune booster, but they are also one of the best sources of protein around. Our protein stores are used up quickly during periods of stress. Plus, considering protein is used in almost every function right down to cellular level, it’s essential that stores are replenished regularly.

Tea

Apparently there’s a reason us highly stressed Brits stick the kettle on when things get too much. According to studies, four cups of black tea per day may promote a feeling of calm and aid in de-stressing. If you find your caffeine sensitive, stick to herbal teas, such as chamomile. 

Honey

Sleep-inducing and tranquilising, honey truly is one of nature’s best remedies. Try drizzling over your morning oats for breakfast or stirring into some warm milk for a good night’s rest.