These are some of my favourite anti-inflammatory bliss balls. CACAO POWER BLISS BALLS Makes about 5 balls ¼ cup hemp protein powder 3 tablespoons cacao powder 1 tablespoon chia seeds ¼ teaspoon liquid stevia ¼ teaspoon vanilla 1 tablespoon coconut oil 3 tablespoons tahini Combine the ingredients. In a large bowl, place your protein powder, cacao, and chia seeds. Mix. Add in the stevia, vanilla, coconut oil, and tahini. Stir until well combined SUPER SPICE BLISS BALLS Makes about 10 balls 8 pitted dates 1 cup dried apricots ½ cup sunflower seeds ½ cup unsweetened coconut flakes 1 tbsp ground turmeric 1 tsp cinnamon 1 tsp ginger 1/8 tsp black pepper Add all the ingredients to a blender or food processor. Blend until all the ingredients are mixed well. Form into balls and store in the refrigerator in an air-tight container. GINGER SPICE PROTEIN BALLS Makes about 10 balls 1 cup walnuts 1 cup dates, pit removed 1 teaspoon peeled and chopped ginger 1 teaspoon cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 2 tablespoons water Combine walnuts, dates, cinnamon, and water in a high-speed blender. Blend until the walnuts are finely chopped. Scoop into 1-inch balls. Place balls in a covered container and refrigerate for 30 minutes before serving. Store refrigerated for up to 1 week. GOJI BERRY ANTI-INFLAMMATORY BLISS BALLS Makes about 10 balls 1/3 cup goji berries 1/3 cup tahini 1 scoop sugar-free vanilla protein powder 10 to 12 pitted dates ½ teaspoon sea salt 1 teaspoon cinnamon 1 tablespoon sesame seeds Add the goji berries, tahini, vanilla protein powder, dates, sea salt, and cinnamon to a blender or food processor. Blend until well mixed. Remove from the mixing bowl and form into small balls. Roll into the sesame seeds and store in the refrigerator in an air-tight container. SPIRULINA ENERGY BLISS BALLS Makes about 10 balls 1 cup hulled hemp seeds + 2 tablespoons for rolling ½ cup pitted dates (soaked for 30 minutes) ¼ cup coconut oil Pinch sea salt 1 tablespoon spirulina powder In a high-powered blender (like Vitamix or BlendTec) or a food processor, add the strained dates melted coconut oil, hemp seeds and sea salt. Blend until smooth. Add the spirulina powder and blend until the mixture is a beautiful deep green throughout. Place the mixture in the fridge to firm up a bit before rolling into balls, about 20 minutes. Roll mixture by the tablespoon into uniform balls. Roll the balls in additional hemp seeds to coat and add a nice texture. Place in the fridge for at least a half hour before indulging.

ORANGE SPICE PROTEIN BALLS Makes about 10 balls Ingredients 1 cup pumpkin seeds 3 tablespoons sunbutter (sunflower seed butter) or a nut butter of your choice 3 tablespoons melted coconut oil 1 cup shredded coconut 1 tablespoon vanilla extract 1 tablespoon cinnamon ½ tablespoon nutmeg 1 tablespoon orange zest 8 pitted Medjool dates (soak for about 30 min if hard) Method: Add pumpkin seeds, sunbutter, coconut oil, shredded coconut, vanilla, cinnamon, nutmeg, and orange zest to a large bowl. Next, add your dates to a high-speed blender or food processor until it turns into a paste. Add the date paste to the large bowl and mix well with clean, bare hands. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving. CHERRY VANILLA PROTEIN BALLS Makes about 10 balls Ingredients: 1 cup sunflower seeds ½ cup dried cherries 3 tablespoons sunbutter or nut butter of your choice 3 tablespoons melted coconut oil 1 cup shredded coconut 1 tablespoon vanilla extract 1 tablespoon ginger powder 1 tablespoon cinnamon 8 pitted Medjool dates (soak for about 30 min if hard) Method: Add sunflower seed, dried cherries, sunbutter, melted coconut oil, shredded coconut, vanilla, ginger, and cinnamon to a large bowl. Blend the dates in a high-speed blender or food processor until it turns into a paste. Then add the date paste to the bowl with the remaining ingredients. Mix well using clean, dry hands. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving. LEMON SESAME CACAO PROTEIN BALLS Makes about 10 balls 1 cup sunflower seeds 1 scoop vanilla protein powder ½ cup raw cacao nibs 3 tablespoons sunbutter or nut butter of your choice 3 tablespoons melted coconut oil 1 cup sesame seeds 1 tablespoon lemon zest 8 pitted Medjool dates (soak for about 30 min if hard) ⅓ cup shredded coconut (for coating) Method: Add sunflower seed, protein powder, cacao, sunbutter, coconut oil, sesame seeds, and lemon zest to a large bowl. Blend the dates in a high-speed blender or food processor until it turns into a paste. Then add the date paste to the bowl with the remaining ingredients. Mix well using clean, dry hands. Roll the mixture into individual balls (about 10). Roll each individual ball into the shredded coconut until it is coated all over, then place into an airtight container. Store in the refrigerator for at least one hour before serving. CINNAMON RAISIN PROTEIN BALLS Makes about 15 balls Ingredients: ⅓ cup raisins, soaked in water for 20 minutes 1 tablespoon chia seeds ½ cup sunflower seed butter 1 cup unsweetened coconut flakes ½ cup hemp seeds 1 teaspoon vanilla 2 scoops vanilla protein powder 1 teaspoon cinnamon Method: Drain the raisins from the water and add to a large mixing bowl. Add the remaining ingredients and mix well. Add about ¼ cup of water if the mixture is too dry. Form the mixture into balls. Eat immediately or store in an airtight container in the refrigerator for up to 1 week. CHOCOLATE AND PUMPKIN PROTEIN BALLS Makes about 15 balls Ingredients: ½ cup raisins, soaked in water ½ cup pumpkin seeds ½ cup canned organic pumpkin puree ½ cup vanilla protein powder ⅓ cup unsweetened cocoa powder 3 heaping tablespoons unsweetened dried coconut flakes Method: Drain the raisins from the water and add to a large mixing bowl. Roughly chop the pumpkin seeds using a sharp butcher knife or a food processor and add to the bowl. Add the remaining ingredients and mix well. Form the mixture into balls. Add more coconut flakes if the mixture is too wet. Eat immediately or store in an airtight container in the refrigerator for up to 1 week. COCONUT CRANBERRY TAHINI PROTEIN BALLS Makes about 15 balls Ingredients: ½ cup dried cranberries, soaked in water ½ cup sunflower seeds ¾ cup tahini 1 scoop vanilla protein powder ¼ cup ground flax seeds ¼ cup chia seeds ½ cup unsweetened dried coconut flakes Method: Drain the cranberries from the water and add to a large mixing bowl. Roughly chop the sunflower seeds using a sharp butcher knife or a food processor and add to the bowl. Add the remaining ingredients and mix well. Form the mixture into balls. Add a few tablespoons of water if the mixture is too dry. Eat immediately or store in an airtight container in the refrigerator for up to 1 week.

Do you regularly experience… Low energy? Foggy brain? Tummy trouble? Breakouts? Body aches and pains? Headaches? These are all indicators of inflammation in the body. Poor dietary choices and unhealthy lifestyles can lead to chronic inflammation. Sugar, gluten, processed foods, soda, and alcohol are common inflammatory foods and drinks that many of us lean toward daily. I have had great success with clients by eliminating these foods from their diets. When possible, it's essential to stick to a clean whole foods diet. When convenient snacks and shortcuts are needed, I like to recommend bliss balls to my clients as they are healthy, easy to prepare, and delicious! Bliss balls, also known as protein balls, are among the healthiest snacks to munch on to prevent the late afternoon energy crash. Anti-inflammatory bliss balls are made with superfoods that boost energy levels and help your body fight inflammation. Let’s recap the many benefits of bliss balls… Bliss balls are loaded with anti-inflammatory superfoods Bliss balls a are great alternative to protein bars with proinflammatory ingredients Bliss balls are an incredible source of healthy carbs, which makes them a great pre-workout snack too. They also contain protein to fend off blood sugar dips between meals. THE BEST SUPERFOODS FOR ANTI-INFLAMMATORY BLISS BALLS TURMERIC POWDER Turmeric comes from the root of the Turmeric Plant, known as Curcuma Longa. Turmeric is anti-bacterial, anti-fungal, and anti-inflammatory. It also promotes detoxification and gut health. My favourite way to use turmeric powder is to make a turmeric latte. Yum! GINGER Gingerol, the most medicinal compound in ginger, has potent anti-inflammatory benefits. Research shows ginger may hinder the production of the pro-inflammatory cytokines responsible for inflammation in the body. CACAO Cacao beans are loaded with flavonoids that help them naturally reduce cholesterol, lower blood pressure, and improve circulation. Cacao beans also have anti-inflammatory properties and antioxidants that help protect the body from diseases. They are also a powerful energy resource, something that also allows them to help improve mental health. I love to add cacao powder to smoothies and top my parfaits with cacao nibs. GOJI BERRIES Goji berries are considered superfoods because they are loaded with nutrients that help boost your immunity, improve skin health, and give you energy. Goji berries are also anti-inflammatory. HEMP SEEDS Hemp seeds make great additions to salads, smoothies, and breakfast cereals. They are packed full of GLA, which reduces symptoms related to cardiovascular issues like high blood pressure and heart disease. GLA is also great for obesity, diabetes, and related issues. Hemp seeds improve digestive health and reduce symptoms of inflammation. CHIA SEEDS Chia seeds are an anti-inflammatory powerhouse. You can add chia seeds to smoothies, make chia pudding or sprinkle on your breakfast cereals or yoghurts. Because chia seeds expand when they soak in water, drink plenty of water with them for the best results. Click on the link below to view some of my favourite bliss ball recipes!

Do you often find yourself tossing and turning at night, unable to get a good night's sleep? Or perhaps you wake up feeling groggy and unrefreshed, no matter how many hours you've spent in bed? The quality of your sleep plays a crucial role in your overall health and well-being, impacting everything from your energy levels and mood to your weight and immune function. The Importance of Quality Sleep Quality sleep is essential for several reasons: Rest and recovery: During sleep, your body undergoes maintenance and repair processes crucial for your overall health. Optimal functioning: Adults need between 7 and 9 hours of sleep per night for peak performance, regardless of how much you think you can get by with. Health and vitality: Sleep is as important to your health as eating right and exercising, influencing everything from your skin and emotions to your risk of disease and longevity. Consequences of Poor Sleep Poor sleep can have numerous negative effects on your health. It is only whilst we sleep that detoxification of the brain occurs. Think what happens if we take the garbage out every night but the garbage removal van never collects it. This results in toxins not being properly flushed out of the brain resulting in numerous adverse health issues as a result. Some of the consequences of poor sleep include: Reduced concentration, creativity, and productivity. Dark circles under the eyes and irritability. Increased stress hormone levels leading to overeating and weight gain. Thyroid and insulin imbalances, increasing the risk of metabolic disorders. Increased risk of neurodegenerative diseases such as Alzheimer’s disease. Increases production of the hunger hormone ghrelin and decreases production of leptin - the satiety hormone. Elevated risk of cancer, diabetes, heart disease, and other chronic conditions. Benefits of Good Sleep On the other hand, prioritising good sleep can lead to numerous health benefits, including: Improved skin health and emotional balance. Reduced risk of disease and enhanced immunity. Stronger bones, reduced pain, and balanced hormones. Weight loss as a positive consequence of better sleep quality. Enhanced memory, cognitive function, and longevity. Instead of viewing sleep as an obstacle or chore, start seeing it as a treat and essential self-care practice. Make sleep a non-negotiable part of your routine by scheduling it in your calendar and prioritising it over other activities. Boost Serotonin & Melatonin Naturally Serotonin, the "happy" hormone and precursor to melatonin, is crucial for regulating sleep-wake cycles. 95% of serotonin comes from the digestive tract so what you eat plays an important role in managing serotonin production. You can increase serotonin levels by consuming tryptophan-rich foods such as: Eggs Cheese Turkey Nuts & seeds Salmon Tofu Pineapple Melatonin, the hormone responsible for regulating sleep, is naturally secreted in response to lower light levels, signalling the body that it's time to wind down. However, our modern lifestyle often exposes us to artificial light well into the evening, disrupting this natural process. To counteract this, creating a dark sleep environment by dimming lights and avoiding screens with blue or white light before bedtime can help boost melatonin production and improve sleep quality. On the other hand, exposure to natural light, particularly in the morning, also triggers the production of serotonin. The amount of sunlight received through eye sensors determines how much serotonin is produced, and vitamin D plays a role in activating genes responsible for serotonin release. By prioritising time outdoors during daylight hours and limiting screen time, especially before bed, we can support our body's natural sleep-wake cycle and promote overall well-being. Foods to Avoid Certain foods and drinks can disrupt our sleep patterns and make it difficult to get a restful night's sleep. Caffeine, found in coffee, tea, chocolate, and some sodas, interferes with sleep by blocking adenosine receptors in the brain and increasing cortisol levels. Therefore, setting a caffeine curfew and avoiding stimulants in the afternoon and evening can promote better sleep. Consuming high-sugar or high-fat foods close to bedtime can lead to fluctuations in blood sugar levels, making it difficult to fall and stay asleep throughout the night. Spicy or acidic foods may also cause discomfort and heartburn, disrupting sleep. Being mindful of food choices, especially in the hours before bedtime, is crucial for promoting better sleep quality and overall health. Alcohol and Sleep While alcohol may initially induce sleepiness, it disrupts the sleep cycle by reducing rapid eye movement (REM) sleep and increasing awakenings during the night. Over time, frequent alcohol consumption can contribute to insomnia, daytime fatigue, and other sleep disturbances, ultimately impacting both physical and mental well-being. Therefore, limiting or avoiding alcohol intake, particularly close to bedtime, is essential for promoting optimal sleep health. Remember, when considering food choices for better sleep, as is the case with overall health in general, aim for meals containing at least one protein source, plenty of vegetables, and moderate carbohydrate intake to support balanced nutrition and promote restful sleep. Manage Stress and Cortisol Levels Chronic stress can disrupt your body's cortisol rhythm, leading to high cortisol levels at night and poor sleep quality. Practice stress management techniques like meditation, mindfulness, and deep breathing to promote relaxation and better sleep. Start Improving Your Sleep Today By making simple lifestyle and dietary changes, you can enhance your overall health and well-being. Take action today to reclaim your sleep and experience the benefits of quality rest.

Treat yourself to this Tricolore Wrap – a delicious explosion of Mediterranean flavours. Serve with a large side salad for an easy mid-week lunch. Eat the wrap cold (without frying it) and add half an avocado or enjoy as described below. Serves 1 Ingredients: 1 small wholemeal tortilla 2 slices mozzarella 2 slices tomato 1 tsp pesto A few torn fresh basil leaves A drizzle of olive oil Method: Place the mozzarella, tomato, pesto and basil in the centre of the tortilla. Fold in the sides to make a parcel. Heat the oil in a frying pan and place the parcel in the pan, seam side down. Cook over a low heat for 2 to 3 minutes, turning once, until golden.

Have you heard of plasmalogens? Recent research has catapulted them into the limelight as the new natural ally against Neurodegenerative Disorders. This post delves into how current research is illuminating what could be a key tool in helping you maintain optimal brain health throughout your later years. If you haven’t already, be sure to check out my previous blog posts on Understanding Neurodegenerative Disorders and The Functional Medicine approach to managing them. What Are Plasmalogens? Plasmalogens belong to a family of compounds known as phospholipids, which are lipids or fats that are essential structural components of the membranes of our cells. Think of them as bricks that help build the walls of our cell houses. Plasmalogens are important because they make sure the walls around our cell houses are strong and healthy. How Can They Help Brain Health? Though they are not a cure-all, there’s promising evidence that plasmalogens may have a positive impact on improving the quality of life of those with neurodegenerative conditions. This is because they offer several defence mechanisms that could be crucial in battling neurodegenerative disorders, including: Membrane integrity - For cells to function correctly, they need to be robust, yet permeable, allowing proteins to pass in and out while maintaining the cell’s integrity. The unique shape of plasmalogens aids in this process. Antioxidant properties - Plasmalogens can act as antioxidants. Cells are susceptible to damage from oxidation and antioxidants combat this by neutralising stray oxygen species. While this process is important throughout the body, it is particularly so in the brain, where oxidative stress can cause long-term damage, including damage to DNA, proteins, and lipids, leading to cellular dysfunction and contributing to various diseases. Signalling - The brain works by constantly passing information along complex pathways that interlink its roughly 90 billion neurons. Plasmalogens are implicated in many of these pathways, including those related to inflammation and apoptosis (programmed cell death), which are crucial in many physiological and pathological processes. Myelination - Plasmalogens are involved in the development and maintenance of myelin, the protective covering of nerve fibres, playing a role in nerve protection. The loss of myelin sheaths has been linked to numerous neurodegenerative disorders, including : Alzheimer's disease, polyglutamine diseases, hereditary spastic paraplegia, Charcot–Marie–Tooth disease, amyotrophic lateral sclerosis (ALS) and Parkinson's disease. [1] Anti-inflammatory properties - Recent studies have indicated that plasmalogens have an anti-inflammatory effect in the brain. Inflammation is thought to be a contributor to brain deterioration, as well as numerous other chronic health conditions throughout the body, and so it makes sense to pay attention to any substances that naturally reverse it. Boosting Your Plasmalogen Levels: Diet vs. Supplements One of the issues that often complicates supplements intended for the brain is the “blood-brain barrier”. This is a highly selective, semipermeable border that separates the circulating blood from the brain, protecting the brain from potentially harmful substances in the blood while allowing essential nutrients and gases to pass through. Though dietary sources such as beef, pork, chicken and seafood (especially cold-water fish, such as herring and mackerel), provide some plasmalogens, the bioavailability of these dietary forms is limited. A Little More on Bioavailability… The term “bioavailability” is used to describe how much of a nutrient can get to where it needs to be and be properly absorbed and utilised. There is some evidence that plasmalogens, being fat soluble, can cross this barrier and so may be sufficiently bioavailable via dietary supplementation. Currently, there is insufficient evidence to recommend a food-based protocol for maintaining plasmalogens, however following a balanced diet that incorporates plenty of fish and a little meat can have multiple health benefits. Take a look at my post on the Mediterranean Diet to learn more. So Should You Supplement Plasmalogens? In terms of supplements, various options are available, many of which are derived from seafood or synthesised in a laboratory. These can be administered in various forms, such as capsules, tablets, or liquid formulations, designed to be absorbed and incorporated into cell membranes. There is some evidence that these can have a beneficial effect on symptoms of neurodegenerative disorders. For instance, one study found that a majority of its 22 cognitively impaired participants experienced improved cognition and mobility [2], while a 2023 review of the available literature found that plasmalogen supplementation may have a positive effect on restricting cognitive impairment through ageing. [3] Ultimately, further research is required to determine the efficient dosage. While some Nutritional Therapists may choose to include it in their client protocols, I will be taking a patient-centred approach and base my decision on each individual I consult.

This is a filling and nutritious lunch or supper dish. Serves 2 Ingredients: 175g chickpeas (canned or soaked overnight if using dried) 1 tbsp olive oil 1 large red onion, sliced 2 garlic cloves, finely chopped 1 tin plum tomatoes, chopped 1 tsp dried herbs 500g courgettes, sliced into rings 125g peas or French beans 1 tbsp flat leaf parsley, finely chopped Salt and black pepper Method: 1. Simmer the chickpeas in fresh water until soft. Skim off any froth that rises. When cooked, drain, reserving the cooking liquid for later. 2. Gently fry the onion and garlic until the onion begins to colour and soften. Reduce the heat and add the tomatoes, stirring together for a minute or two. 3. Add the chickpeas, dried herbs, courgettes and enough cooking liquid from the chickpeas to cover. Simmer for 5 minutes. 4. Add the peas or French beans and continue cooking until the vegetables and chickpeas are soft but retain some bite. 5. Season with salt and black pepper. Scatter with chopped parsley and serve.

Concerned about Neurodegenerative Disorders and wondering what can be done to treat them? In this blog post, I’ll be covering the Functional Medicine approach, taking a closer look at the dietary, supplementation and lifestyle changes you may want to consider in the fight against neurodegeneration. My previous blog post on Understanding Neurodegenerative Disorders highlighted the complex causes of diseases such as Alzheimer's and Parkinson's, alongside lifestyle adaptations that could reduce the risk of their onset. Crucially, it is vital to focus on the fundamental factors that precipitate neurodegeneration and understand the initial triggers of these conditions. This methodology of tracing and targeting the "root cause" encapsulates the Functional Medicine approach to managing neurodegenerative disease treatments. What is Functional Medicine? Functional Medicine is a medical practice centred on pinpointing and tackling the root causes of diseases. This approach considers the body as an integrated system, acknowledging each individual's distinct makeup. Rather than merely alleviating symptoms, practitioners of Functional Medicine adopt a holistic strategy to discover the origins of an ailment, taking into account genetic, environmental, and lifestyle influences. They often merge traditional medical treatments with alternative therapies to enhance overall health and well-being. The Functional Medicine Approach Functional Medicine adopts a tailored and systemic strategy for the management of intricate conditions such as Alzheimer’s and Parkinson’s disease. It delves deep to identify potential genetic, environmental, or lifestyle roots of neurodegenerative diseases. The approach takes into consideration the individual health characteristics of each patient, leading to customised treatment plans that frequently stress the importance of nutrition for overall well-being. It advocates for a diet rich in whole, nutritious foods, including a variety of fruits, vegetables, lean protein, and healthy fats from fish and seeds. This methodology recommends reducing consumption of processed items, sugars, artificial additives, and unhealthy fats. The aim is to bolster the body's inherent recovery mechanisms, curb inflammation, and encourage cognitive health proactively and remedially. This comprehensive strategy focuses not just on controlling the progression of neurodegenerative illnesses but also on improving the overall quality of life for patients. Why Does Diet & Supplementation Matter? Research suggests that in the case of many neurodegenerative disorders, chronic inflammation, oxidative stress, mitochondrial dysfunction, and impaired detoxification pathways may play significant roles in their development and progress. [1] Nutrition can impact all of these factors [2] and so a Functional Medicine Practitioner may create a personalised food plan that emphasises antioxidant-rich foods, anti-inflammatory compounds and essential nutrients. This could include certain fruits, vegetables, healthy fats and lean proteins, all of which support brain function. [3] Various nutritional supplements have been shown to offer neuroprotective benefits, including vitamin D, B vitamins, magnesium, coenzyme Q10 (CoQ10), acetyl-L-carnitine (ALC) and anti-oxidants such as curcumin, resveratrol, blueberry polyphenols, sulphoraphane and salvianolic acid. [4] [5] A Functional Medicine Practitioner will have a thorough understanding of how these work alongside other nutrients and will be able to create a personalised supplement plan. What About Herbal Medicines? In addition to dietary supplements, herbal medicines and plant extracts have been used for centuries to support brain health and cognitive function. For example, Ginkgo biloba, Bacopa Monnieri, Ashwagandha, and Rhodiola rosea are among the herbs with neuroprotective properties that may be incorporated into a comprehensive treatment plan for neurodegenerative disorders. [6] Functional Medicine Practitioners carefully evaluate the scientific evidence supporting the use of botanical medicines, distinguishing those with a strong evidence base from those without. Factoring in Lifestyle Modifications In addition to dietary interventions, there are many lifestyle modifications that can have a protective effect on brain health. These include aerobic exercise, strength training, yoga, tai chi, relaxation exercises, dancing, listening to music and socialising. Sleep quality can have an impact on brain health and sleep disorders can lead to a higher risk of dementia. Functional Medicine Practitioners assess patients' sleep patterns and address any underlying issues contributing to sleep disturbances, such as sleep apnoea, insomnia, or circadian rhythm disruptions. Fortunately, most sleep disorders are treatable and a Practitioner will be able to look at numerous factors that could be contributing to poor sleep, including a wind-down routine, creating a suitable sleeping environment, relaxation techniques, journalling and nutrition plans to support sleep. A Note on The Gut-Brain Axis There is a growing body of evidence that suggests the gut microbiota could play an important role in the development and progression of neurodegenerative diseases, via an interaction known as the gut–brain axis (GBA). [7] While this area of study is still in its early stages, Functional Medicine looks to assess gut health and diagnose conditions such as leaky gut syndrome. Your Practitioner may recommend interventions such as probiotics, prebiotics, dietary fibre and fermented foods to support a healthy gut microbiome and promote brain health. Final thoughts Functional Medicine offers a comprehensive, evidence-based and integrative approach to managing neurodegenerative disorders by addressing underlying root causes, optimising nutrition and lifestyle factors, and supporting the body's natural healing mechanisms. By taking time to understand their patient’s individual needs and adopting a personalised approach to healthcare, functional medicine practitioners empower individuals to take control of their health and improve outcomes in the management of neurodegenerative diseases. It is also essential to note that Functional Medicine Practitioners work alongside medical professionals such as doctors and other specialists and the care described here should not be interpreted as an alternative to medical advice. Keep an eye out for my next blog post which will be on a fascinating group of compounds called plasmalogens that could be a potential tool in the fight against neurodegenerative disorders.

Neurodegenerative disorders, such as Alzheimer's and Parkinson's are on the rise in the UK and worldwide, partly due to ageing populations but lifestyle and environmental factors are also known to play a role [1]. This post will be part one of a series of blogs that will look at how neurodegenerative disorders affect people, what we can do to prevent them and what steps can be taken to slow down their progression if you have been diagnosed. What are Neurodegenerative Disorders? Neurodegenerative disorders are a group of health conditions, characterised by the progressive deterioration of nerve cells, particularly neurons, which are essential for brain function, communication, and control of bodily functions. The conditions are described as 'progressive' because the symptoms continue to worsen as more and more neurons die off. As symptoms worsen, quality of life can degrade considerably to the point of severe disability and people can become susceptible to other, life-threatening, conditions. There are currently over six hundred identified neurodegenerative disorders. Some of the most commonly diagnosed include: Alzheimer's - Characterised by cognitive decline and memory loss, Alzheimer's disease is the most common type of dementia. It is caused by a build-up of plaques in the brain that clump together and disrupt communication between neurons. Parkinson's Disease - Known for its effect on movement, resulting in symptoms like tremor, stiffness, and bradykinesia It can also have non-motor symptoms, including personality changes. Parkinson's disease is linked to the breakdown in production of an important neurochemical called dopamine, which plays a vital role in controlling movement, as well as many other functions. Huntington's - An inherited condition that causes the progressive breakdown of nerve cells in the brain, affecting movement, cognition, and emotions. Multiple Sclerosis (MS) - Involves an immune-mediated process in which an abnormal response of the body’s immune system is directed against the central nervous system. This can lead to symptoms including chronic pain, vision problems, loss of coordination and even paralysis. Amyotrophic Lateral Sclerosis (ALS) - This debilitating condition involves a similar process to MS, but is directed at the motor neurons of the brain and spine. ALS can result in muscle weakness, atrophy, and eventually paralysis. Frontotemporal Dementia (FTD) - FTD is an umbrella term for a group of brain disorders that primarily affect the frontal and temporal lobes of the brain, associated with changes to personality, behavior, and language ability. Spinocerebellar Ataxia (SCA) - A progressive, degenerative, genetic disease with multiple types, affecting the cerebellum, the part of the brain that controls coordination and balance. Causes of Neurodegenerative Disorders Pinpointing the exact cause of a neurodegenerative disorder can be difficult, due to the complex interweaving of factors that can be involved. A single condition, such as Alzheimer's, may be brought on through genetic, lifestyle or environmental factors, or even a mix of the three [2]. Some combination of the following factors are believed to contribute to most neurodegenerative disorders: Genetics - Genes are what give us family heredity, such as facial characteristics, height etc. Unfortunately, our genes can sometimes be responsible for chronic health conditions, either because one or both of your parents had the condition, or because the genetic code has become mutated. Specific gene mutations have been identified as likely contributors to many neurodegenerative conditions, including forms of dementia [3]. Ageing - As we get older, the risk of being diagnosed with a neurodegenerative disorder increases dramatically. In fact, age is considered to be the primary risk factor for conditions such as Parkinson's and Alzheimer's [4]. As we age, the processes that protect our cells from damage become less efficient, while other cells naturally die off without being replaced (necrosis). Environmental Factors - A growing body of evidence suggests that environmental pollutants, such as lead, mercury, aluminum, cadmium and arsenic, as well as some pesticides and metal-based nanoparticles, can play a role in the development of neurodevelopmental disorders [5]. It has even been suggested that pre-natal exposures could predispose one to conditions such as Alzheimer's and Parkinson's in later life. Sex - Different neurodegenerative disorders pose different risk levels, depending according to gender. For example, two-thirds of people with Alzheimer's are women, as are over seventy percent of those with multiple sclerosis. Conversely, two-thirds of people with Parkinson's disease are men [6]. Vascular Factors - Poor blood flow to the brain can damage nerve cells and potentially open the door to neurodegenerative disorders. Dyslipidemia refers to an imbalance in LDL cholesterol levels or other lipids, often caused by poor diet and lifestyle, but also with a genetic component. The condition is associated with a higher instance of Alzheimer's disease and research suggests that bringing the condition under control, may prevent damage to brain tissue [7]. To learn more about maintaining a healthy cholesterol level, please read this in-depth article. Preventing Neurodegenerative Disorders I think we can all agree that 'prevention is better than cure'. This is especially true in the case of neurodegeneration as the condition is often developing decades before any symptoms begin to appear, meaning that by the time a diagnosis is reached, the condition is already in a very late stage. While the exact causes of many neurodegenerative disorders remain unclear, and genetic factors play a critical role, lifestyle changes have been shown to influence the risk of developing one of these diseases. Here are some interventions that you can make that may help to prevent or delay the onset of neurodegenerative disorders, and happily they correlate pretty well with changes you can make for overall health and wellbeing: Diet - A healthy diet plays a crucial role in brain health and can reduce the risk of neurodegenerative diseases. We discussed earlier the link between heart health and brain health, so it is probably unsurprising that diets that help to promote vascular health have the effect of reducing neurodegenerative risk. Diets rich in antioxidants, vitamins, and omega-3 fatty acids, such as the Mediterranean diet, have been associated with a lower risk of Alzheimer's disease and other cognitive declines [8]. This diet emphasises fruits, vegetables, whole grains, olive oil, fish, and moderate wine consumption. I describe the Mediterranean diet in greater detail in this article. Exercise - Regular physical exercise is one of the most effective lifestyle changes for preventing neurodegenerative disorders [9]. Exercise increases blood flow to the brain, improves the efficiency of brain cells, and encourages the growth of new brain cells. It can also reduce inflammation and stress, which are linked to cognitive decline. Both aerobic exercises, like walking or cycling, and strength training are beneficial. Sleep - Good sleep hygiene is essential for brain health. Poor sleep patterns, disruption of circadian cycles and disorders like sleep apnoea are linked to an increased risk of neurodegenerative diseases [10]. Quality sleep supports the clearance of brain toxins, including beta-amyloid, which is implicated in Alzheimer's disease. Practising good sleep habits can enhance memory and cognitive function. Stress Management - Chronic stress is associated with harmful effects on the brain, including increased risk of neurodegenerative diseases, such as Alzheimer's. This is further compounded by the stressful effects of Alzheimer's, creating a vicious cycle of stress and disease [11]. Stress management techniques such as mindfulness, meditation, yoga, and deep-breathing exercises can reduce stress and its negative impact on brain health, as well as helping with heart health and many other health conditions. I take a closer look at stress management in this article. Socialising - Social isolation is known to have a detrimental effect on brain health [12], so it is important to foster meaningful relationships and find ways of regularly interacting with others. Isolation can often become an issue in older age, when mobility is often impaired. Getting in touch with a local charity, such as Age UK can be a good way of finding support and fostering new social connections. Avoiding Toxins - As detailed above, there is growing evidence to support the theory that environmental pathogens are contributing to rising levels of neurodegenerative disorders. Start thinking about lifestyle choices you can make that reduce your exposure to these toxins. Top of the list is quitting smoking and excessive alcohol consumption, but you can also think about air quality, water filters and organic foods, to name a few. Get Regular Checkups - While a checkup may not be able to actually prevent a neurodegenerative disorder, early diagnosis can make a big difference to the effectiveness of treatment, so make sure you regularly advise your GP of any changes you have noticed in your cognitive abilities. This blog post has outlined some of the most common types of neurodegenerative disorders and what you can do to minimise your risk of developing them. In the next post in this series, we will be looking at the Functional Medicine approach to treating neurodegenerative disorders for anyone who has already been diagnosed.

As we start the Easter Weekend, many of you may be concerned that with all the wonderful chocolates and treats around, your good intentions not to indulge will gradually be melted away by temptation. However, this is not a time to feel guilty. This is a time to get together with family and friends. It's a time for Easter-egg hunts and maintaining long-observed family traditions! Remember the 80/20 rule: What you do for 80% of the time is way more important than what you do for the remaining 20%. The 80/20 rule allows you to be realistic. No one can eat a perfectly healthy diet 100% of the time. Applying the 80/20 rule to your diet for longterm success brings more happiness than the suffering imposed by rigid, limiting diets. The 80/20 rule means that on birthdays/holidays and special occasions - you can indulge without having to feel that you've completely ambushed your healthy lifestyle. It means that you are forming lifelong habits rather than unsustainable crash diets. It means that you do not have to be perfect 100% of the time. Balance is key and eating healthily most of the time gives you the wiggle room that every sane person needs to let their hair down now and again. Finally - remember laughter, fun, friends, togetherness, relaxation, and not stressing about what you are eating will bring you way more health benefits than fretting over an easter egg or two. If you are looking for a healthy chocolate recipe for the Easter weekend try this delicious Easter Special Fruit & Nut Bark recipe. TT'S TOP TIPS FOR A HEALTHY EASTER: Where possible, choose dark chocolate over milk. Dark chocolate is a powerful source of antioxidants and actually improves several risk factors for heart disease. If you are having hot cross buns, enjoy them in moderation. Try to avoid those made with white flour and refined sugars. If you have time, consider baking your own with wholemeal flour and substitute refined sugar with date sugar or, even better, stevia (a low calorie, natural substance, derived from the South American stevia plant). Try to stay physically active over the Easter break. If you don't have time to get to the gym, try taking a walk after your main meal. Resurrect yourself - It's not the occasional indulgences (like a chocolate egg at Easter) that affects your health level, but rather how you bounce back. Come Tuesday morning, it's time to kick your healthy routine back into action! Give any surplus eggs to friends or family to avoid temptation. Download my Daily Health Audit to help you stay focused on moving forwards.

The perfect dinner for when you're in a hurry but don't want to compromise on flavour or nutrition! Serves 2 Ingredients: 2 fresh tuna steaks 1 1/2 tbsp olive oil Black pepper to taste Squeeze of lemon juice Savoy cabbage or other green vegetable 400g tin of cannellini beans or similar Extra virgin olive oil to drizzle Method: 1. Fry the tuna in 1/2 tbsp olive oil in a pre-heated, deep frying pan for a couple of minutes on each side until cooked. 2. Add black pepper to taste and a squeeze of lemon juice. 3. At the same time, heat another tablespoon of olive oil in a small saucepan, add the garlic and heat together for a minute. 4. Add the cannellini beans to the garlic with two tablespoons of liquid from the tin. Simmer gently for a few minutes while the tuna cooks. 5. Remove the tuna from the heat and allow to rest. Meanwhile, steam the Savoy cabbage for a few minutes, and roughly mash the cannellini beans. 6. Serve the tuna on a bed of beans with the Savoy cabbage. Drizzle with extra virgin olive oil. Enjoy! Note: Always limit the amount of tuna you eat due to the mercury levels. Add coriander to a salad when eating tuna as this helps to bind the mercury. Chlorella also helps detox mercury.

This warming porridge recipe is perfect for when you are craving something sweet but you also need something balanced and healthy that will keep you going until lunch. (Serves 1) Ingredients 50g rolled oats 1 tsp. chia seeds 25g chocolate protein powder Sprinkle of Celtic sea salt Water or milk as desired Method Place the oats and chia seeds in a pan, add a little water or milk and cook until the porridge reaches your desired consistency. Remove from the heat, stir in the protein powder and top with a sprinkle of sea salt. Add more water or milk if required and serve.

These salmon fishcakes are so easy to make and are suitable for the whole family. You could replace the salmon with other fish such as cod, tuna or haddock. (Serves 4) Ingredients •⁠ ⁠200g Wild Atlantic salmon fillets or 1 x 200g tin Wild red salmon •⁠ ⁠⁠4 medium potatoes, peeled and chopped •⁠ ⁠⁠1 medium onion, peeled and chopped •⁠ ⁠⁠1 tbsp olive oil •⁠ ⁠⁠1 egg, beaten •⁠ ⁠⁠2 tbsp fresh parsley, chopped •⁠ ⁠⁠1 tbsp butter Method If using fresh salmon, bake for 20 minutes until cooked. Boil the potatoes until tender, approximately 20 minutes. Drain and mash. Sauté the onion in the olive oil for a few minutes until transparent. ⁠In a large bowl, mix all the ingredients together (except the butter) to form 8 small fishcakes. Place in the fridge for 1 hour before cooking – this will firm them up. Gently fry in butter until crisp on both sides and serve with your choice of vegetables or salad.

Are you looking to: Get rid of headaches and enjoy more time to do the things you love? Beat the belly bloat and fit into your old clothes? Regain the energy to pursue the things in your life you’ve always wanted? Each new season offers the opportunity for us to take stock and assess what our body needs. If you're looking to reset then detoxing is the best way to do so effectively and safely. Perhaps recently you have gained some weight, you are feeling sluggish, or even feel like you are getting ill more often than usual. Well, this is likely because your body is in overdrive because of all the toxins in your system! It’s time to get rid of them! There are tons of people out there right now facing the overwhelming task of getting back their health: taking pills, drinking smoothies, following the latest fad diet. And in the end, they are burnt out. Detoxing your body at least 4 times a year supports a healthy body for a lifetime There are lots of people out there right now facing the overwhelming task of regaining their health: they are desperately taking pills, drinking smoothies, and following the latest fad diet. And in the end, they are burnt out! Are you looking for longevity? My Autumn Detox Program will help you end the inflammation, the weight gain, and the painful joints and stiffness. It’s time to detox your body and regain your active and balanced lifestyle. But detoxing is something that you should not do alone. That’s why my program will support you throughout the whole process. You will gain a clear understanding on how detoxing works, and how to practice this beneficial method safely. Are you ready to transform? You deserve to be happy and healthy! Get ready for... No more tired afternoons. No more confusing fad diets and trends. No more allergic reactions. No more upset stomachs. Join my autumn detox program today So, what is this autumn detox all about? You’ll receive all of these life-changing goodies as part of your program: The Autumn Detox Guide. This in-depth guide gives you the tools they need to detox and cleanse! We are diving deep into supporting the body through colon cleansing (totally optional), and we’ve made this season also grain-free to fully support the body at the deepest level of detoxing possible. The guide breaks the entire process of detoxing and cleansing down into bite-sized and digestible chunks. You will learn to detox inside and out, letting go of foods, habits, and emotional stressors. A Vegetarian or Omnivore Recipe Guide - Yes, Both! With 49 brand-new, seasonal, grain-free delicious recipes. The perfect resource for every day of the detox, with seasonal detox food options to give you the flexibility you need to stay on track and satiated. Suggested Meals & Shopping List for 14 Days. This takes the guesswork out of hectic things like groceries! No more anxiety! A 14-Day At A Glance of Suggested Meals. You will love the ease of seeing all 14 days of suggested meals clearly laid out, making it easy for you to use your meal suggestions and shopping lists. Just print it out! Personal Food Diary Detox Cheat Sheet Handout And so much more! Your investment in yourself is only £150! What makes this program different? This program is unlike any others. It’s not a diet, so there’s no one telling you what to eat, no calorie counting, and no hunger. Instead, it’s all about listening to your body. There are no pills, powders, or shakes as part of this program. That means you don’t have to buy any fancy supplements to make it work. You can find everything you need at your local grocery or health food store. I absolutely loved Tracy's detox program. It's the perfect reset that my body needed. I have more energy and feel clear-headed. I wasn't even aiming for this but I actually also lost a bit of weight! - Anna This program is perfect for you if… You’re ready to ditch the diet and find out what works for you You’re ready to say farewell to the stubborn weight that keeps hanging on You want more energy, so you can enjoy your life more without feeling exhausted You want to look and feel younger (without Botox and caffeine!) You want to jumpstart your metabolism You want to balance your blood sugar and kick cravings to the curb You’re busy and want quick, easy tools & recipes that work without causing overwhelm You want to fit into your favourite jeans again! Sound like you? Then sign up today! A healthy, balanced and happy body is waiting for you right around the corner!

Nutritional Therapy applies nutrition science in the promotion of health. It seeks peak performance and optimum health, utilising dietary intervention where appropriate and the sensible use of dietary supplements. It supports recovery from ill health and alleviates a wide range of conditions. Nutritional Therapists and nutritionists work alongside numerous other healthcare practitioners and G.P.s, always referring a client to a medical practitioner where necessary. Nutritional Therapy can aid in the prevention of disease and it can provide support for anyone with an existing chronic condition. My London nutritional therapy consultations focus on an overall assessment of the client with questions on health issues and dietary and lifestyle habits, beginning as far back as childhood. Interactions between nutrients, food, genetics, environmental and lifestyle factors are considered. The recommended protocol is client-centred and is aimed at influencing long-term health concerns. It identifies nutritional imbalances, which may be contributing towards a client’s health concerns. Protocols may include a combination of dietary recommendations, nutritional supplements, exercise, stress-management techniques and various lifestyle considerations. I am a registered Nutritional Therapist CNHC and a registered nutritionist mBANT. BANT and CNHC are registered organisations which outline the parameters in which registered Nutritional Therapists operate. The short video below gives some useful information about BANT and what you should expect from a Nutritional Therapy practitioner.

Functional Diagnostic Nutrition® applies general principles of health building. It works on removing interference, restoring vitality and returning the body to health. For the functional medicine practitioner, symptoms are not the problem; they are the result of the problem. Many people become caught in a cycle of 'trial and error' and functional diagnostic nutrition® practitioners aim to stop that cycle by seeking to identify underlying causes of symptoms and working on lab-guided, health-building natural protocols. This is achieved by engaging clients in a committed relationship which supports each client's innate healing ability, based on the 'D.R.E.S.S. for Health Success®' model of Diet, Rest, Exercise, Stress reduction and Supplement management. Learn more about how I implement functional diagnostic nutrition® principles on my About Me page.

Household cleaners are essential for keeping your home clean, but many are full of toxic chemicals that can seriously harm your health over time, including triggering chronic inflammation. But did you know that many of these cleaners can be replaced with non-toxic versions that you can easily make yourself and which can do just as good a job? Toxins from household chemicals can be absorbed through the skin or the airways and can lead to chronic inflammation. For more on chronic inflammation and the damage it can do to your health, please take a look at this dedicated article. Non-toxic options do exist but they tend to be very expensive. Why not try out some of these homemade alternatives and start detoxifying your home? They are simple to make, smell great and won't break the bank. The only downside here is that they may take slightly longer to make than simply lifting a bottle off the shelf in the supermarket but those few minutes could well make a big difference to your long-term health. Most of these formulas call for the use of essential oils. This is mostly to provide a fresh and pleasant smell and so you can do without them if you don't mind the smell of vinegar. That said, certain essential oils do have anti-viral, anti-bacterial and anti-fungal properties and so if you don't mind spending that little bit extra you will receive double the benefit. I tend to use tea tree and eucalyptus as their anti-bacterial credentials are well established, and also because I love the smell. Lavender, peppermint, citrus and rosemary are also good alternatives to choose from. Safety note: while these cleaners are non-toxic, they are still harmful if consumed and should be kept away from children. Always ensure that you label your cleaning products and write the ingredients on the back in case a child or animal consumes them accidentally. 1. General purpose cleaner This cleaner is intended to replace your all-purpose kitchen surface spray. This also works as a glass and mirror cleaner, however the more watered down version given later is less likely to leave streaks. Combine the ingredients in a spray bottle. 1 cup water 1 cup white vinegar (you can also use lemon juice but it's a lot more expensive) 10 drops of eucalyptus oil 2 drops of tea tree oil 2. Toilet cleaner You don't need bleach to get the germs out of your toiled bowl. Vinegar and baking soda do a great job, with a little essential oil to leave a fresh aroma. Feel free to swap out eucalyptus for your favourite essential oil. To use, combine the vinegar and essential oil in a spray bottle, then spray the entire contents in and around your toilet bowl, including the outsides. Sprinkle the bicarbonate of soda around the inside of the bowl so that it all fizzes up then scrub with the toilet brush to make sure all the germs are taken care of. 1 cup of white vinegar ½ cup of bicarbonate of soda 10 drops of eucalyptus oil 2 drops of tea tree oil 3. Window and glass cleaner Similar to your all-purpose cleaner but with more water to prevent streaking. Additionally, windows tend not to have as many germs as surfaces so don't need as strong a formula. Combine the ingredients in a spray bottle. 4 cups water 1 cup white vinegar (you can also use lemon juice but it's a lot more expensive) 5 drops of eucalyptus oil 2 drops of tea tree oil 4. Washing up liquid Washing up liquid is a very simple one to make as it uses the much overlooked castile soap, which is incredibly effective at removing dirt and grime. Castile soap originates from Spain's Castile region and is traditionally made with olive oil. Modern version often use cheaper vegetable oils, but the product should nevertheless be 100% natural and free from animal products. Combine the ingredients in a re-purposed washing up liquid bottle or other suitable container. I don't recommend adding essential oils to this formula as traces may remain on the dishes after washing. 2 cups of liquid castile soap ½ cup of water 5. Bubble bath There's nothing like a relaxing bubble bath at the end of the day, but most commercial products contain artificial fragrances and chemicals such sodium lauryl sulfate. If you are trying to eliminate toxins from your home, bubble bath should be one of your first ports of call. It is relatively simple to make a lovely foaming bath soap that you can tweak to get the perfect level of foam for you. Then you can experiment with your favourite essential oils to find your ideal proprietary bath blend. To assemble, simple combine the ingredients in an empty BPA-free plastic bottle, then give a gentle shake before each use as the glycerin may have settled on the bottom. 1 cup warm water ½ cup liquid castile soap ¼ cup vegetable glycerin 1 tsp chamomile essential oil 1 tsp lavender essential oil

A popular class of heartburn medications, called Proton Pump Inhibitors (PPIs), which include such drugs as Nexium, Omeprazole, Prilosec and Prevacid, are being implicated in dementia (1). Today, many people are on Statin drugs, yet there is increasing evidence of the negative effects these cholesterol-lowering drugs have on long-term health. This will be discussed in more detail in April, which will take a closer look at Cardiovascular Health. Pharmaceutical drugs manage symptoms. They are not designed to address the root causes of symptoms. Prescription Drug Deficiency is not the root cause of any illness. Additionally, these drugs are accompanied by numerous and, with long-term use, often damaging, side effects (make sure you do not stop taking pharmaceutical drugs without advice from a medical doctor and ensure you are fully informed about the medication you are taking). Here are today's TT Tips on Polypharmacy: If you are taking four or more prescription drugs, consider scaling back, under doctor supervision; Review your medication periodically. Understand that drugs such as PPIs are intended for short-term use and not for life; Consult a Functional Medicine Practitioner, such as a Nutritional Therapist, who can help you to identify and address the root causes of your symptoms, thus enabling you to come off prescription drugs.

Many people are unaware of the fact that poor sleep is a risk factor for cognitive decline and even Alzheimer’s Disease.[1] Every system in our body is affected by lack of sleep. Studies indicate that the average person needs around 8 hours of sleep per night. Sleep is critical for brain detoxification. Research shows that the brain has a unique waste management system, which is activated while we sleep. Sleep is essential for cementing the day’s events into long-term memory. Most of the brain's regeneration process takes place while we are asleep. It is during this time that our bodies fix, rebuild, regenerate and repair. TT's Tips for good sleep hygiene: Avoid technology for at least 1 hour before bed; Drink caffeinated drinks with caution; Have an Epsom salt bath in the evening. Magnesium relaxes mind and body; Maintain low light in the evening to help stimulate melatonin levels; Maintain a regular sleep pattern; Keep the bedroom dark and the temperature cool.

Our Homo Sapiens ancestors were on the move all day long; gathering fruits and berries, collecting firewood, building shelters, fleeing or hunting. Today, however, many people are sedentary for a large part of the day. If, like most people, you spend the majority of your day in a sitting position (commuting, working in an office, watching TV), evidence shows that this prolonged inactivity actively PROMOTES chronic diseases, EVEN IF YOU ARE VERY FIT. In fact, studies are increasingly highlighting that prolonged sitting can reduce lifespan even for those who exercise regularly. In other words, one or two hours a day at the gym cannot counteract the accumulated ill effects of sitting eight to twelve hours a day [1]. Movement and exercise boost your brain health, release endorphins, which make you feel happier, make you look and feel younger, improve skin, shrink your fat cells and help you recover faster from chronic diseases. Here are today's tips on movement: • Standing is better than sitting. Take a closer look at your day and find ways to stand up and/or move more. • Avoid sitting for longer than 50 minutes out of every hour. Stand up. Move around for a few minutes before sitting for the next 50 minutes. • Combine high-intensity training (HIT) and non-exercise activities like walking, aiming for 7,000-10,000 steps a day. There are even apps to help monitor this! Walking should be in addition to, not a replacement for, a regular fitness regimen. However, if you are not doing any exercise, walking is a good place to start. AVOID SITTING whenever possible.