Christmas doesn't have to be the time of year that your health goes out the window! These tasty mince pies are gluten-free and use coconut palm sugar, rather than refined sugar. I also use almond flour for the pastry, which is low in carbohydrates and actually supports heart-health and blood-sugar management. There's no more satisying way to look after your family's nutrition than when they don't even notice the difference, and these mince pies will be a hit every time! Prep time: 25 mins Makes 25 Ingredients For the filling: 1 large apple, like Braeburn, Gala 75g raisins 75g golden sultanas 75g currants 65g dried, unsweetened cranberries 60g other dried fruit (sour cherries, blueberries, mango, apricots – dried but unsweetened) Zest and juice of an orange 50g coconut palm sugar 4 tbsp organic butter, cubed ½ tsp cinnamon ½ tsp ground nutmeg 1 tbsp brandy (optional) For the pastry: 150g of almond flour/ground almonds 75g of coconut flour 1 tbsp coconut palm sugar ½ tsp baking soda ½ tsp sea salt zest of an orange 115g butter, frozen (plus a little extra for greasing) 1 egg, lightly whisked Method Preheat the oven to 175˚C, then put the almond and coconut flours in a bowl with the sugar, baking soda and salt. Stir in the orange zest. Grate the frozen butter into the flour and mix together with your fingers till a crumb forms. Stir in the egg and bring together the mix with your hands to form a dough. Divide the dough in half; wrap each in film and place in the fridge for 1 hour (or overnight). Grease the moulds of a muffin pan with a little butter. Remove the dough from the fridge and place between 2 sheets of baking/ greaseproof paper. Roll with a rolling pin to flatten out the dough until it is pie-crust thin. To make the filling: Put all of the filling ingredients (other than the brandy) into a large saucepan over medium heat and stir. When the butter is fully melted, turn the heat to low, cover and cook for 15 minutes, stirring often. Take the saucepan off the heat and stir through a tablespoon of brandy, then decant into sterilized glass jars. Leave to cool with the lid slightly ajar, then secure tightly and store until required. Using a biscuit cutter (or an upturned jam jar – needs to be about 8cm diameter), cut out 25 circles and lightly press into the muffin pan moulds. The pastry can be tricky to work with, as there is no gluten holding it together. Be patient. If the pastry splits just push it back together with your fingers and use any pastry scraps to fix it up. Fill up each pie mould with a heaped teaspoon of mincemeat. Using the remainder of the dough, cut out 25 stars to top each pie. Bake in the oven for 12 minutes. Leave to cool in the tins, before gently easing them out. Don’t be tempted to remove from the tin when they come out of the oven – they WILL fall apart if you do this! Serve and enjoy!

Cholesterol has in recent years become something of a villain in the public consciousness. Numerous foods and dietary products are advertised as ‘low fat’, giving the impression that low fat options are a healthier choice. However, manufacturers often replace the fat with sugar to preserve the flavour, putting the consumer at risk of a whole new set of health concerns. As with so many things, the truth about fat and cholesterol is much more nuanced. Did you know, for example, that about 80% of cholesterol is made in the liver, in response to the body's demand for it? Did you know that cholesterol is needed to make hormones such as the stress hormone cortisol? So it's easy to see how being stressed for long periods of time can lead to higher levels of blood cholesterol. This article will take a deeper look at the cholesterol conundrum and other important lipid markers to give a clearer understanding of cholesterol and heart health. Understanding Cholesterol Cholesterol is a fat-like substance that is essential for aiding various bodily functions, including the production of steroid hormones, increasing cell membrane viscosity, vitamin D production (we need cholesterol in our skin cells to make vitamin D from the sun), and so much more. So why the taxi image above? Cholesterol is a fat-soluble molecule and therefore insoluble in water. To get from the liver to where it is needed in the body, it must be transported by proteins called lipoproteins (i.e. fat carrying proteins). The analogy therefore is that lipoproteins are similar to taxis, shuttling lipids (such as cholesterol) from one part of the body to another. You may be familiar with the two primary types of lipoproteins - low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The important thing to understand here is that HDL and LDL do not only carry cholesterol around the body, but many other lipids as well, such as triglycerides. If a person has high levels of LDLs, why therefore always blame cholesterol when the 'passengers' in the 'taxis' may well be other lipids such as triglycerides, likely due to eating a high carb diet? It is very important to realise that all cholesterol molecules are identical in structure so there is no such thing as good or bad cholesterol. It is rather the cholesterol-carrying molecules, LDL and HDL, that are referred to as 'bad' and 'good' cholesterol. However, although LDL is often labelled 'bad', and HDL is referred to as 'good,' this is also a huge over-simplification. Both play an important role. The size and number of the particles, together with other factors such as inflammation and oxidative stress, contribute to overall cardiovascular risk. The issue occurs when levels of the smaller LDL particles (as LDL particles do vary in size and density) become elevated. These smaller particles are thought to more easily penetrate the arterial wall, where they can contribute to the formation of plaques, which can cause blockages and increase the risk of various illnesses such as cardiovascular disease. If you would like to learn more about the specific roles of the different cholesterol 'taxis', these articles on my website, here and here, go into much more depth. For now, we are going to focus on strategies for maintaining healthy cholesterol levels in your body. Please remember that these strategies are intended to complement the advice of your doctor and should not be considered as a replacement for professional medical advice. If you have elevated levels of LDL, it is important to have a test that checks the size of the LDL particles as the smaller the LDL particle, the higher your risk of cardiovascular disease. Likewise, if there is a family history of cardiovascular disease, it is important to check your levels of another lipoprotein called Lp(a). The particular characteristic of this lipoprotein is that it is 'sticky.' The "sticky" nature of Lp(a) is thought to contribute to the development of atherosclerosis as it more easily sticks to arterial walls, leading to the build-up of plaque. High levels of Lp(a) are influenced by genetic factors, and individuals with a family history of elevated Lp(a) may be at a higher risk of cardiovascular disease. Dietary Approaches to Managing Cholesterol It would be perfectly logical to assume that the most effective way to use your diet to lower cholesterol is to eat less cholesterol. However, our current understanding of cholesterol suggests that dietary cholesterol (the cholesterol that is present in the food we eat) has very little impact on our actual blood cholesterol levels (1, 2). Luckily, there are plenty of other dietary tweaks you can make that can help your body to manage cholesterol. INCREASE DIETARY FIBRE: Dietary fibre, also known as 'roughage', is the part of plant-based foods your body can't digest or absorb. Fibre acts like a sponge in the digestive tract, absorbing LDL and preventing it from becoming clogged. Foods rich in soluble dietary fibre include oats, barley, beans, lentils, fruits, and vegetables. LIMIT SATURATED AND TRANS FATS: Saturated fats are found in red meat, full-fat dairy products, and some oils such as coconut oil. While saturated fats play a role in your health, too much can lead to raised levels of LDL. Those with a family history of cardiovascular disease should limit saturated fats in their diet. Trans fats, often used in processed foods to extend shelf life, are particularly harmful and have no nutritional benefit. They are found in foods like chips (fries), pizzas, margarine and biscuits (cookies). They should be avoided as much as possible as they can raise LDL levels while lowering HDL. CONSUME OMEGA-3 FATTY ACIDS: These fats are essential for heart health. They can help lower blood pressure and reduce the risk of blood clots. Foods rich in omega-3s include fatty fish like salmon, mackerel, sardines, and flaxseeds. EAT MORE NUTS AND SEEDS: Almonds, walnuts, and chia seeds, among others, have been shown to lower LDL cholesterol levels (3). However, ensure they're consumed in their natural form, without added salts or sugars. MODERATE YOUR ALCOHOL: Some studies suggest that moderate alcohol consumption can actually increase HDL, while lowering LDL, suggesting a potential benefit and a reduction in the risk of heart disease (4). However, the mechanism behind this is still poorly understood and the other potential risks associated with drinking alcohol should not be overlooked. Always stay within the recommended daily intake of alcohol units and try to avoid binge drinking. EMBRACE PLANT STEROLS AND STANOLS: Stanols are cholesterol-like compounds found in breads and cereals, seeds, nuts, legumes, and fruits and vegetables. Eating around 2g per day can help to reduce LDL by as much as 12% (5). To give you an idea of how much this is, a typical healthy diet might contain around 200mg of stanols and sterols, so you would need to eat a lot to make a difference. Luckily, certain foods such as spreads, milk and yoghurt are often fortified by the manufacturers and can provide the full 2g in one serving, so it is worth looking out for these when you shop. Lifestyle Factors and Cholesterol Management While tackling your diet should be the first step towards managing cholesterol, other lifestyle factors play a crucial role. As with the nutrition tips above, many of these can help you to avoid numerous other health conditions so even if your cholesterol is at an ideal level, your body will thank you for making some of these adjustments: PHYSICAL ACTIVITY: Engaging in moderate exercise can help control your cholesterol. This happens in a number of ways. Exercise is thought to raise levels of HDL, while lowering LDL. It also lowers levels of triglycerides, which can combine with LDL to increase the risk of coronary heart disease. Exercise can help improve insulin sensitivity, which is good because better insulin sensitivity can help to raise your HDL levels. Aim for at least 30 minutes of physical activity most days of the week. Both aerobic and weight-training exercises can help with cholesterol and each works in a different way so ideally you can implement both in your weekly workouts. AVOID SMOKING: Smoking can lower HDL cholesterol and damage blood vessels, making them more susceptible to accumulation of fatty deposits. It can also cause a buildup of plaque in the arteries, making LDL more likely to become trapped. Much of the damage is reversible and quitting smoking can lead to raised HDL levels within weeks or months, while your risk of coronary heart disease will also drop within a year. MAINTAIN A HEALTHY WEIGHT: Being overweight or obese can increase LDL, while reducing HDL. Even losing a small amount of weight can help lower LDL and total cholesterol levels, as well as bring numerous other health benefits. Understanding the Microbiome and Cholesterol The microbiome consists of trillions of bacteria that exist in the gut. You can learn about the intricate and essential role of the microbiome in this article. The link between your microbiome and cholesterol is only just beginning to emerge, but research is suggesting that cholesterol metabolism may be controlled by the microbiome. Foods that nourish the gut, such as prebiotics and probiotics, might indirectly assist in managing cholesterol. Fermented foods like kefir, yoghurt, sauerkraut, and kimchi can be beneficial for supporting your microbiome. As this is a relatively new area of research, many of the potential benefits are speculative and need further testing but the established benefits of a healthy gut are so numerous that it is worth taking steps now to develop a strong microbiome. Stress and Cholesterol Chronic stress can adversely affect cholesterol levels. Stress causes the body to produce excess energy, breaking down stored fat and cholesterol, which then enter the bloodstream. In addition, as most of the cholesterol in our body is produced by the liver and as cholesterol is required to produce stress hormones, during times of stress the body often produces higher levels of cholesterol in response to the need for it. While we can never remove all the stressors from our lives, finding strategies for limiting them, while learning to manage the unavoidable bits can have a positive impact on your cholesterol. This article takes a close look at the role stress plays in your body and the techniques you can use to limit it.

Do you want to start your week on a healthy note, but you are unsure where to begin? I've got great news for you! With a little bit of planning and preparation, you can have a week filled with healthy, delicious meals that leave you nourished and satisfied. Let me guide you through my routine. Plan Ahead It's not always feasible to decide on every meal for the week in advance, but having an overview of your week’s schedule can work wonders. By mapping out your family’s plans for the week, you can anticipate those particularly hectic days when you need quick, fulfilling meals, or those days when you're hosting and might need extra food. If you want to put pen to paper, you can download a free meal plan template here. Discover Your Nearby Farmers' Market I typically start my week with a Sunday trip to the Farmers’ Market, Queen’s Park being my top choice. The farmers' market is not only my go-to for organic produce but also offers a myriad of other advantages. Wondering why I champion shopping at local markets? Supporting local agriculture and small enterprises is a start. Additionally, the fruits and vegetables you find are fresher with richer nutritional value. This enhanced nutrition stems from allowing produce to naturally ripen on the plant and picking them when they're at their prime. This means they're packed with more vitamins, minerals, and antioxidants. An added perk? Fresh food is simply more flavourful, especially when contrasted with produce that's been stored for extended durations or transported from far-off places. Limiting the transportation of produce also comes with its own set of benefits, such as cost savings and a reduced environmental footprint. Wash Your Food Thoroughly Here are a couple of handy tips. Take a chlorine dioxide tablet or a lid full of vinegar and fill a washing-up bowl with water. Pop your fruits and veg in it and leave them to soak for about ten minutes. This simple step ensures your produce is free from chemicals, worms, bugs, and bacteria, leaving them clean and safe to eat. For root vegetables, such as sweet potatoes, you can take a veggie scrubbing brush to remove extra soil from the skin. Prep Time = Me Time While I don’t cook entire meals for the upcoming week, I love to meal prep on Sundays. For instance, chopping onions and crushing garlic can be time-consuming, but doing these tasks in advance can be a real time-saver during the week. My secret? I get ahead by chopping up veggies and opting for ready-peeled garlic cloves and garlic-infused oil. Bear in mind that meal prep doesn’t have to be a chore. Why not turn it into cherished ‘me time’? Whenever I'm busy in the kitchen, I take the opportunity to listen to my favourite webinars or simply put on relaxing music. A note on rice: contrary to popular belief, storing rice in the fridge isn't the best idea. No matter how many times you've heard that it's safe to reheat, it's better to avoid. Clear Out and Organise the Fridge Before introducing fresh produce, assess what's already in your fridge. If there are older items, consider giving them to those in need—maybe friends, family, or community members. This not only reduces food waste but also makes space for the new. I always keep my chopped-up items in glass storage containers. I advise buying a range of sizes so you have plenty of choice. The better equipped you are to store foods, the more you end up using them. A fun tip: I like to float sliced cucumbers in water. It keeps them extra crispy and fresh! One Pan Wonders Looking for a nutritious yet straightforward meal? Nothing beats a hearty chicken soup. I usually start with a chicken broth, throw in a medley of vegetables and chicken pieces, and let it simmer on low heat for several hours. About ten minutes before it's ready to serve, I add some rice. It's a nutrient-dense meal that is not only easy to whip up but also ensures minimal washing up afterwards! Alternatively, if you’re feeling in the mood for a delicious roasted meal, place a whole chicken in the middle of a sheet pan, surround it with vegetables and potatoes that have been tossed in oil and seasoning, and just pop it in the oven. This is a perfect family meal and an easy crowd-pleaser, as people love to pick and choose from the pan. For the vegetarians out there, simply double up on vegetables and add in quinoa, chickpeas or beans as a great source of plant-based protein. Setting yourself up for a healthy week might require a bit of effort initially, but trust me, the rewards in terms of health and peace of mind are worth every bit. Start today, and you'll soon notice the difference! Happy healthy eating!

Here is another great healthy energy snack, taken from my TT4Health presentations. These flapjacks are quick and easy to make, full of nutrition and will not lead to a spike in blood sugar levels. If you enjoy the recipe, make sure you check out the presentation on my private facebook group, Your Health is in Your Hands. Makes 12 flapjacks Ingredients 60g hazelnuts 60g almonds 150g rolled oats 50g dried unsweetened cranberries/ mulberries/ raisins 2 tsp baking powder 1 tsp ground ginger 1 tsp cinnamon 2cm fresh ginger 5 dates 75g coconut oil 3 tbsp maple syrup Method Preheat the oven to 160C. Chop/ bash the hazelnuts and almonds and place into a large bowl with the oats, dried fruit, baking powder, ground ginger and cinnamon. Remove the skin from the fresh ginger and grate. Add to the large bowl. Mix altogether until well combined. Remove the stone from the dates and roughly chop them. Add them to the bowl. Gently heat up the coconut oil and add the maple syrup. Mix well before adding them to the large bowl. Mix everything together well. Line a 20 x 20cm baking tin with baking paper before scraping in the mixture, pressing it into the edges. Bake for approximately 25-30 mins until golden brown around the edges

Which one is true? A! The Human Genome Project has shown that diet and lifestyle can impact our health by as much as 90%[1]. We all have genetic mutations and weaknesses making us more vulnerable and predisposed to particular illnesses. The same underlying causes impact different people in different ways. However, we are not slaves to our genes. Genes merely load the gun. Diet and lifestyle pull the trigger. In this post, I will be highlighting the main five factors that are essential to your health, starting with the most important: 1. Food Food is a duel-edged sword. The right foods can heal you. The wrong foods can harm you. Foods that harm you include: vegetable oils, most highly-processed foods, sugary drinks, most pizzas, white bread, most fruit juices (high in sugar), margarine, pastries, biscuits and cakes, chips and crisps, gluten-free junk food, processed cheese and meats, most fast-food meals and anything high in sugar and refined grains. Foods that help to optimise your health: Fruit and vegetables: Eating more fruit and vegetables is one of the simplest choices you can make to improve your health. This can help protect you from heart disease, stroke, arthritis, dementia, cancer and even slow down your body’s ageing process. Remember, ‘variety is the spice of life’. Build on the amount and variety of fruit and vegetables you include in your diet. Healthy fats: Are you afraid of fats? If so, this is unsurprising as fat in foods has been vilified in the Western World for the past few decades. However, the 'Big Fat Fraud' has finally been exposed and the 'low fat is good' health hypothesis has effectively been disproved. We are in the midst of an obesity epidemic that started around the 1980s, coinciding with the rise of the low-fat hysteria. Type 2 diabetes has also risen significantly through this period. It is time for your body to reap the benefits of the healthy fats found in such foods as avocados, nuts and seeds, organic extra virgin olive oil, grass-fed organic butter and ghee, coconut oil and Omega-3s (found in seafood - like salmon and sardines - walnuts, chia seeds and flaxseeds). TT's top tips for better eating Avoid eating food that is high in toxins. Aim to buy organic where possible or wash non-organic in bowl of water with capful of apple cider vinegar to get rid of pesticides. Aim to buy organic meat and chicken to avoid antibiotics and growth hormones. If constrained by budget, it is better to buy less and to maximise by making stews and stir fries and using bones for making healing bone broths. Eat real food. Aim to include a large salad in your diet every day. The more of these ingredients you include, the better: Dark leafy greens: Kale, Spinach, Swiss Chard, Arugula 1 cup broccoli sprouts Cauliflower Purple cabbage Slice of red onion, yellow or green onions Red, yellow or green peppers Mushrooms: White Button, Bella , Cremini, Shiitake Raw walnuts, almonds Raw sunflower, pumpkin seeds Sprouted beans like mung beams Sprouted black/green lentils. Consider other vegetables like radishes, artichokes, squash, and zucchini. Add avocado for healthy fats. Shake on as much of these anti-inflammatory, anti-cancer spices as you can stand (turmeric, curry powder, garlic powder, oregano) and remember herbs are nutrient-dense and add flavour. Coriander is also a powerful detoxing herb. 2. Stress/ Relaxation Understanding the extent to which stress has a negative impact on one’s health is crucial. Stress is a manifestation of our ‘fight and flight’ response: a survival mechanism that has been pivotal to our evolution. In the 21st Century, we are experiencing more chronic stress (a perpetual, daily feeling), as opposed to acute stress (an incident occurs, we respond, incident concludes, balance is restored). The problem today is that most people are unaware that they are stressed. They remain in a perpetual state of constant agitation. Our bodies, however, are unable to distinguish between the non life-threatening stressors of today (stuck in a traffic jam, 40 things on a to do list etc.) and the life-threatening flight or flight stressors of thousands of years ago. The stress response is our survival instinct and is the same today as it was then. Survival takes precedence over ‘rest and digest,’ resulting in the shut down of secondary bodily functions (such as digestion and immunity) when survival is at stake. Stress is often unavoidable but it is manageable. If you change your response to stress this will have a positive impact on your resilience. This in turn will not only improve your health and strengthen your energy reserves, but also remove one of the main obstacles to healing and wellness. TT'S TOP TIPS FOR STRESS MANAGEMENT Simple breathing has a profound effect on the stress response. Learn more about breathing techniques which can be done anytime, anywhere; Practise daily meditation. Even ten minutes a day can make a difference. Meditation apps such as Headspace, Calm and Buddify can help you get started; Give yoga a try. Yoga is a mind-body practice, combining controlled breathing and meditation or relaxation that can help reduce stress. 3. Movement 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 [2]. 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. TT'S TOP TIPS FOR 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 (HIIT) 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 as much as possible! 4. Sleep Many people are unaware of the fact that poor sleep is a risk factor for cognitive decline and even Alzheimer’s Disease. [3] Every system in our body is affected by lack of sleep. Studies indicate that the average person needs around 8 hours 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 TOP TIPS FOR SLEEP 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. 5. Polypharmacy A popular class of heartburn medications, called Proton Pump Inhibitors (PPI's), which include such drugs as Nexium, Omeprazole, Prilosec and Prevacid, are being implicated in dementia [4]. 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. Pharmaceutical drugs manage symptoms. They are not designed to address 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). TT'S TOP TIPS FOR POLYPHARMACY If your are taking four or more prescription drugs, consider scaling back, under doctor supervision; Review your medication periodically. Understand that drugs such as PPI's 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 root causes of your symptoms, thus enabling you to come off prescription drugs.

Next month on the website, we are discussing autoimmune conditions and looking at how to use nutrition to mitigate them. These two simple salad dressings are designed to sit alongside an autoimmune protocol and can be incorporated into any salad. Salads are an important part of a well-balanced, healthy diet as they offer an unrivaled opportunity to consume a wide range of vegetables, most of which are in their most nutritious raw form. Unfortunately, the dressings we put on them are often full of sugar and other additives, meaning that the salad ends up not being particularly healthy. But there is really no reason why this needs to be the case. There are plenty of options for creating a delicious salad dressing without reaching for the sugar. Try these couple of options for starters. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Lemon and Dill Dressing Makes 2 cups Ingredients 6 lemons, juiced 6 lemons, juiced ¼ cup chopped fresh dill ½ cup extra virgin olive oil 2 garlic cloves, chopped sea salt, to taste Method Add all the ingredients to a mason jar. Close the lid and shake well. Allow it to marinate for at least 15 minutes before using. Store remaining dressing in a closed mason jar in the refrigerator for 7 to 10 days. Lemon Ginger Turmeric Vinaigrette Makes 2 cups Ingredients 5 lemons, juiced 1-inch piece of ginger 1 teaspoon dried turmeric ½ cup extra virgin olive oil 2 garlic cloves ¼ cup apple cider vinegar sea salt, to taste Method Add all the ingredients to a high-speed blender. Blend until smooth. Store in a mason jar in the refrigerator for 7 to 10 days.

This delicious lunch recipe helps you cut the carbs by substituting traditional pasta noodles with healthy courgette noodles, or 'courgetti'. If you haven’t yet got into spiralizing, it’s never too late to start. Your meals can get an instant nutrition boost with this simple substitute. If you don’t want to commit to buying a spiralizer right away, most supermarkets now sell pre-spiralized courgette or butternut squash. Either will work fine for this recipe. Serves 2 Ingredients 1 avocado 2 tablespoons extra virgin olive oil ½ cup water ½ cup fresh basil sea salt and black pepper to taste 1 garlic clove 2 large courgettes 220g cooked chicken breast, chopped Method Add the avocado, olive oil, water, basil, sea salt, black pepper, and garlic to a high-speed blender. Blend until smooth and set to the side. Next, spiralize the courgettes. If you don’t have a spiralizer, make long thick noodles using a vegetable peeler. Drain the noodles of excess water by patting them dry with a clean paper towel. Heat a little coconut oil in a frying pan and shallow fry noodles for 2-3 minutes, until slightly softened. Add the noodles to a serving bowl. Top with cooked chicken breast. Mix with the avocado cream sauce and toss before serving. Nutritional Value (per serving) Fat: 26g Net Carbs: 6g Protein: 18g Total Calories: 339 Calories

Summer is the perfect time for cold desserts, especially to cleanse your pallet after a big meal. Summer desserts are an ideal way to include seasonal fruit in your diet, and berries are a great choice for a healthy, refreshing sorbet. They are low in calories and have no refined sugar, helping you keep the extra pounds off. Ingredients 1 cup of strawberries or whatever berries you have to hand ½ cup of coconut water 10 mint leaves, plus a few for garnish Method Blend all the ingredients into an even consistency. Add ice and blend until mixture is smooth and thick. Scoop into a bowl and garnish with mint.

There is a lot of confusion out there about the differing titles that nutrition professionals use. Is a nutritional therapist the same as a nutritionist? The main difference between a nutritionist and a nutritional therapist is that a practitioner does not require any specific qualifications in order to call themselves a nutritionist, while a nutritional therapist will have undergone at least three years of rigorous training in Nutritional Therapy and be registered with a professional body, such as BANT or CNHC. Many people can and do set themselves up as nutritionists without any formal training or knowledge so it is important to always undertake a thorough background and accreditation check when seeking advice from a 'nutritionist practitioner'. The term 'registered nutritionist' indicates that a practitioner has attained a suitable level of knowledge and has been accredited by a professional body, such as UKVRN. I am a qualified and accredited nutrition therapist but occasionally refer to myself as a 'nutritionist' in order to make this website visible to people who are unsure which term they should search for. When searching for a nutritional professional, you may also come across the term 'dietitian'. A dietitian is somebody who has completed a degree in dietetics and will normally work within the public sector as an NHS dietitian. While there are many crossovers, dietitians and nutritional therapists come under different accrediting bodies and are not the same. I am a nutrition therapist and not a dietitian.

Juicing is a fantastic way to increase your intake of essential nutrients and hit your 5-a-day (or 10-a-day) target. If you are struggling to get the nutrition you need, simple try one of these recipes each morning and watch your energy levels rocket! Feel free to create your own juice combinations, but please remember that a lot of fruit is high in sugar, so make sure that most of your ingredients are vegetables. For all these recipes, I recommend that you use a dedicated juicer. An alternative is to put the ingredients in a high-speed blender and pour the blended concentrate through a cheesecloth to remove the pith. Beauty 101 Juice 1 apple 3 kale leaves 5 celery stalks 1 cucumber ½ teaspoon spirulina ½ cup coconut water Juice of 1 lemon Watermelon Juice 3 cups watermelon 1 cup strawberries 1 handful mint leaves 5 basil leaves Join my free Facebook group today where we are discussing the health issues that matter most to you. Every day I post articles, affirmations and tips, as well as joining in the conversations and answering members' questions Hydrate Juice 2 cucumbers 2 green apples 5 strawberries 4 ounces of coconut water 5 mint leaves Juice of 1 lemon Divine Juice 2 oranges I head of romaine lettuce 1 bunch of mint 3 kale leaves Juice of 1 lemon

The classic Greek salad is perfect either as a light lunch, or as a side to a main meal. You can pack so much nutrition into one bowl and it looks and tastes great. These ingredients are all staples of the super-healthy Mediterranean diet. This recipe serves 2 people, so halve the ingredients if you are preparing just for yourself. Ingredients 85g of feta cheese, cut into cubes 3 vine-ripened tomatoes, halved 1/2 cucumber, sliced or cubed 55g of black olives 1/2 green pepper 1/2 red onion, thinly sliced 1 tsp of dried oregano Freshly ground black pepper 2 tbsp lemon juice Method Put your feta, tomatoes, red onion, cucumber, pepper and olives into a salad bowl For the dressing, whisk the olive oil, lemon juice, pepper and oregano Drizzle the dressing over the salad ingredients and mix until evenly dispersed. Serve and enjoy!

As with any diet, you need to be able to treat yourself now and again. This tasty dessert feels like a real treat, but is still keto-friendly and so will fit right in with your healthy eating plan. If you would like more information on following a ketogenic diet, including whether it might be suitable for your personal health requirements, please feel free to browse some of my in-depth articles, or get in touch to arrange a free discovery call, where we can discuss your individual situation. Serves 4 Ingredients 1 400ml can unsweetened coconut milk 1/4 cup chia seeds 1 teaspoon vanilla extract 2 tablespoons unsweetened shredded coconut 2 tablespoons raw cacao Method Combine the coconut milk, chia seeds, vanilla extract in a small mixing bowl. Stir well and then transfer the mixture to an airtight container. Let it sit in the refrigerator for 3 hours or overnight. Top with shredded coconut and raw cacao nibs. Nutritional Value (per serving) Fat: 22g Net Carbs: 2 g Protein: 5g Total Calories: 252 Calories

When we think about nutrition, few of us automatically think about our skeletons, beyond making sure that our kids get enough calcium. In fact, our bones need lifelong care to help protect against weakening over time. Just like other parts of your body, the cells of your bones are constantly breaking down and being rebuilt. As you age, that rebuilding process can slow down, causing bones to weaken. This is where proper nutrition and lifestyle habits can make a difference, helping to keep your bones strong and healthy. This article is going to take a look at what happens when your bones become weak and what you can do to strengthen them. Understanding Bones It is understandable that many of us think of bones as unchanging solid masses. Yet bone is actually living tissue, constantly repairing and replenishing itself, via two specially adapted cells: osteoclasts and osteoblasts. Osteoclasts eat away at the old, decrepit bone, breaking it down and creating cavities. Osteoblasts, in turn, fill in these cavities with new bone. The ratio of breaking down to building changes over time. During childhood, the emphasis is heavily on building. More Osteoblasts are required to increase bone size and density as the body grows. By the time we reach our mid-twenties, an equilibrium is reached and our bone density is at its peak. From around the age of 40, however, our bones start to break down more quickly and our osteoblasts are unable to keep up with the rebuilding process. This can lead to an increase in fractures and posture related issues. Osteoporosis Osteoporosis is the process whereby the bone density becomes so low that fractures start to occur. Even in healthy people, it is not uncommon to lose 25% of bone density by the age of 50. There are several risk factors for developing osteoporosis: Females are more susceptible than males, due to their lower baseline bone density. Genetics can play a role, so you may be at risk if your parents suffer from osteoporosis. Getting older makes you more likely to develop osteoporosis. Previous fractures Being underweight Being overweight Excessive alcohol or coffee or fizzy drink consumption. These drinks cause you to excrete minerals, including calcium and magnesium, that support bone health. Nutritional deficiency (see below) Sedentary lifestyle Eating for bone health Many people are aware that calcium is important for bone strength. 99% of calcium is stored in the bones and teeth and the mineral plays a crucial role in both building and maintaining bones. If your diet permits it, try to get a good variety of plant and animal sources of calcium as your body finds it easier to absorb calcium that comes from animals. Some of the best sources of calcium include: milk dark leafy greens (kale, rocket, watercress) almonds cheese yoghurt broccoli chia seeds sesame and tahini sardines and canned salmon (because of their edible bones) whey protein edamame beans and tofu As important as it is, calcium is unable to be absorbed into the body without sufficient levels of vitamin D and will not be retained without vitamin K2. You can get vitamin D from oily fish, egg yolks, liver and cheese, or you can aim to get fifteen minutes a day of direct sunlight. This amount varies for different skin-types. Vitamin K2 comes from many of the same sources as vitamin D and is also present in fermented foods, such as sauerkraut. Many people are deficient in these vitamins and some find it helpful to take a daily D3/K2 supplement. Magnesium also plays a role in preventing and reversing osteoporosis, helping metabolise calcium and forming an integral part of the bone structure. Phosphorous and boron are also known to be important in maintaining bone health. You can keep your magnesium topped up by including foods such as spinach, almonds, dark chocolate, avocado, banana and figs in your diet. A healthy, varied diet should provide you with enough nutrients to support your bone health. If you feel that you might be deficient, bone-friendly supplements are readily available, however please do speak with your qualified healthcare practitioner before beginning a new supplement routine to make sure it is suitable for your body's requirements. Weight and bone health Maintaining a healthy weight is important for happy bones. Obesity has been found to have a negative impact on the quality of your bones and excess weight can also add undue stress, making fractures more likely, especially in older age. It isn't just overweight people who are putting themselves at risk, underweight people are also potentially harming themselves. Calorie restrictive diets, especially those that provide less than 1000 calories a day, have been shown to lower bone density. This effect is even more pronounced in peri-menopausal and post-menopausal women. Stress and Exercise ]When you are stressed, your body releases a hormone called cortisol. Cortisol contributes many important functions within the body that are needed to perform evasive action in an emergency but are harmful in the longer term. One of the roles of cortisol is to inhibit the absorption of calcium, often leading to a cascade of mineral deficiencies. If you want to take care of your bones, it is advisable to address your chronic stress levels. I have written widely on the health impacts of chronic stress and what you can do to mitigate it. A couple of stress-related articles elsewhere on the site can be found here and here. Studies have shown that people who exercise more tend to have higher bone density than those leading a more sedentary lifestyle, translating to stronger bones. Unsurprisingly, weight-bearing exercise is the most effective for this purpose. By weight-bearing, I dont necessarily mean bench presses or shot-putting, it can really be any exercise where you are supporting the weight of your body, such as walking, dancing, yoga, climbing or even gardening. Anything you can think of that gets you up and moving is going to be helpful, even vacuuming your house or mowing the lawn. Experts generally recommend getting 30-60 minutes of moderate exercise each day. This is great if you are able to do it but many people are disheartened by the idea of an hour of daily exercise and so end up doing nothing at all. Anything is better than nothing, so start by doing what you can. If that's 10 minutes, do 10 minutes; if it's 60 minutes, do 60 minutes. It all helps and you will feel the benefits in just about every area of your life.

This refreshing and nutritious chai smoothie will get you to 3 of your 10-a-day before you know it. It's absolutely packed full of nutrition and is a great way to start your day. Alternatively, try making one as a between-meals snack. Makes 2 servings. Ingredients: 450g spinach; 475ml almond milk; 1 thumb-sized cube of ginger 2 pears (cored); 1 banana; 1tsp cardamom; 1 tsp cinnamon. Method: Place all ingredients in a blender and blend until smooth!

This is my own tweak on common gluten-free bread recipes. It's particularly yummy when slightly toasted with melted grass-fed organic butter, nut butter or mashed avocado. Ingredients 250 grams - ground almond flour. 4 organic eggs 4 Tbs coconut flour 1/2 tsp baking soda 1/4 tsp salt 1/4 cup flax seeds Method Mix all ingredients into a bowl. Allow to rest for two hours in a warm place. Bake for half an hour on 150C. (Preheat) As with all my recipes, it really has to be QUICK. EASY. HEALTHY.

This delicious gluten-free muffin recipe is a great treat for kids and adults alike. The muffins contain almond flour, which is a good source of vitamin E, iron, manganese, potassium and calcium. The muffins also have no added sugar, but the combination of dried apricot and apple sauce makes them sweet to taste, as well as incredibly nutritious. These muffins are the perfect thing to liven up a rainy afternoon. Ingredients 2 1/2 cups of gluten-free oats (blended to a fine powder) 1/2 cup almond flour 1 tsp salt 1 1/2 tsp baking powder 1 1/2 cups natural yogurt 1 cup applesauce (unsweetened) - I recommend making your own applesauce, to avoid any added sugar or preservatives. here is an easy method. 2 eggs 2 tbsp ghee 1/4 cup dried apricots (blended) 2 handfuls chopped walnuts Method Combine processed oats, almond flour, salt and baking powder into a mixing bowl and stir until ingredients are evenly mixed. Add the natural yogurt, dried apricots, applesauce, eggs, walnuts and 2 tbsp of ghee, then whisk until you have an even dough. If the mixture isn't thickening, add another tbsp of ghee and keep mixing. Scoop the mixture evenly into muffin cups. Bake in the oven at 180° C for 25 minutes. Serve while still warm for the best taste, or store in an airtight container. Healthy applesauce recipe with no added sugar This apple sauce recipe is easy and quick to prepare and contains no added sugar or preservatives, so is much more healthy than the shop-bought kind. I recommend using gala apples as they have a natural sweetness. As apples are one of the 'dirty dozen', try to buy organic, if your budget permits it. Ingredients 1.4kg apples (peeled, cored and cubed) 1 tsp cinnamon 1 pinch of salt 1 pinch of nutmeg 1.5 cups of water Zest of 1 lemon Method Add all ingredients to a saucepan Bring to a boil, then reduce heat and simmer for 20 minutes, or until soft and mushy Allow to cool *This recipe is adapted from The Microbiome Diet Plan by Danielle Capalino, MSPH, RD, CDN

Today, no farmer’s market would seem complete without a stall selling microgreens. These tiny plants, that come in a variety of vibrant colours and shapes, have been gaining popularity and attention as a superfood in culinary and health-conscious communities over the last few years, and rightfully so. The role of microgreens According to the British Dietetic Association, malnutrition has become a significant public health concern, costing the NHS over £19 billion annually in England alone. It is estimated that around 3 million people in the UK suffer from malnutrition, or are at risk of it, with the elderly population being particularly vulnerable. So what exactly is driving this worrying trend? One factor is our increasing consumption of processed foods that are advertised as low in fat, sugar, cholesterol, and salt. While these products often seem like healthy options, they also often lack essential vitamins, minerals, and enzymes. As a result, many people, especially as they age, are not obtaining enough high-quality sources of nutrition. In this context, microgreens along with other superfoods can play a valuable role in addressing this problem. Microgreens and other superfoods tend to be nutrient dense and offer a concentrated source of vitamins, minerals, and antioxidants. Getting more superfoods into your diet can help fill any nutritional gaps caused by processed, nutrient-poor foods. First let's take a quick look at the role of superfoods. What qualifies a food as a superfood? ‘Superfoods’ refers to nutrient dense foods that are believed to provide a variety of health benefits as they are typically a rich source of vitamins, minerals, antioxidants and other important nutrients. With the increasing availability of quick and easy-to-prepare, processed foods, much of the population worldwide is eating a diet lacking in good nutrition, and for many, their health is paying the price. Many people feel overwhelmed by the idea of completely overhauling their diet and, for them, adding superfoods to what they already eat can be a simple and affordable way of increasing the nutritional content of their meals. Remember, doing something is always better than doing nothing. Here are a few specific benefits of adding superfoods to your existing diet: Nutrient rich: Superfoods are packed with essential vitamins, minerals and antioxidants, and other nutrients in higher concentrations compared to regular foods. Easy to incorporate: Many superfoods can be easily added to your existing meals and snacks. For example, adding berries to porridge or smoothies, sprinkling chia seeds on yoghurt, or using kale in salads are simple ways to enjoy the benefits of superfoods without making drastic changes. Quick boost: Superfoods can provide a quick and easy nutritional boost, making them ideal if you don't have the time to prepare elaborate meals. A small serving of any superfood can contribute significant nutrients to the diet. Versatility: Superfoods come in various forms, such as fresh, frozen, dried or in powder form. This versatility allows you to choose the form that best fits your preferences and lifestyle. Health benefits: Superfoods are often associated with a wide range of health benefits such as supporting heart health, improving digestion, enhancing immune function and providing antioxidants that help protect your body against oxidative stress and inflammation. Natural approach: Superfoods are generally whole, natural foods that offer a holistic approach to health. Choosing superfoods means opting for minimally processed options. Diverse: There is a wide variety of superfoods available, catering to different tastes, preferences and dietary needs. This diversity allows you to enjoy a range of flavours and nutrients. Here are just a few options available to you: Berries (e.g., blueberries, strawberries, acai berries): Packed With antioxidants, vitamins, and fibre, berries are known for their potential to promote heart health and support the immune system. Leafy greens (e.g., kale, spinach, Swiss Chard): Leafy greens are excellent sources of vitamins A, C, K, and folate, as well as minerals like iron and calcium. They are associated with improved bone health, reduced risk of chronic diseases, and support for the nervous system. Nuts and seeds (e.g., Almonds, chia seeds, flaxseeds): Nuts and seeds are rich in healthy fats, protein, fibre, vitamins, and minerals. They can contribute to heart health, aid in weight management, and provide essential nutrients. Salmon: A Fatty fish that is abundant in omega-3 fatty acids, which are beneficial for heart health and brain function. Make sure to always choose organic or wild Alaskan salmon since farmed salmon is today a very toxic food. Quinoa: A gluten-free grain that is a complete source of protein for vegans and vegetarians, containing all the essential amino acids, as well as vitamins, and minerals. Turmeric: Known for its active compound, curcumin, turmeric has powerful anti-inflammatory and antioxidant properties. Greek yoghurt: High in protein and probiotics, Greek yoghurt supports digestive health and provides essential nutrients. Green tea: Rich In antioxidants called catechins, green tea is associated with various health benefits, including improved brain function and reduced risk of certain cancers. Avocado: A fruit that is a good source of healthy monounsaturated fats, vitamins and minerals, and is linked to heart health. Wheatgrass: The young grass of the common wheat plant, Triticum aestivum, harvested at an early stage before it reaches its full maturity, wheatgrass is rich in essential nutrients including Vitamins A, C and E, as well as minerals such as iron, magnesium, calcium, and zinc. It also contains chlorophyll, the green pigment responsible for photosynthesis and which has been linked to various health benefits, including detoxification, improved wound healing and potential anti-cancer properties. Wheatgrass is also a source of various enzymes that can aid in digestion and support other biochemical processes in the body. In addition to all these benefits wheatgrass is abundant in antioxidants, such as flavonoids and phenolic compounds, which help neutralise harmful free radicals and protect the body from oxidative stress. Broccoli sprouts: The young, tender shoots of broccoli plants, harvested just a few days after germination, are regarded as a superfood. Broccoli sprouts are an abundant source of sulforaphane, a powerful antioxidant and anti-inflammatory compound. Sulforaphane is believed to support the body's defence against oxidative stress and help reduce inflammation, potentially providing protection against chronic diseases. Sulforaphane has also been associated with supporting the body’s natural detoxification processes, helping it to eliminate harmful substances and toxins. Studies have suggested that sulforaphane in broccoli sprouts may have anti-cancer properties by inhibiting the growth of cancer cells and promoting apoptosis (programmed cell death), in certain types of cancer. Simply add a handful of broccoli sprouts to a salad or on top of toast with smashed avocado. The latest superfood on the block: microgreens Microgreens are essentially young vegetables that are harvested when they are just one to two weeks old. During this early stage of growth, they contain a concentrated amount of nutrients that are necessary for their development into mature plants. Recent studies have shown that these young plants contain much more nutrients than their more mature incarnations. For instance, red cabbage microgreens have been found to contain an astonishing 62 times more vitamin A than the fully grown plant. Similarly, other microgreens like broccoli exhibit elevated levels of vitamin C, radish contains vitamin E, and sunflower microgreens contain iron. Their impressive nutritional content, including heightened levels of specific nutrients compared to their mature counterparts, make them a valuable addition to our diets. The presence of beneficial compounds like chlorophyll further contributes to their potential health advantages. Some other popular plants that can be grown as microgreens include: Rocket Basil Chard Coriander Kale Mustard greens Pea shoots Spinach Watercress Red or green lettuce Dill Fennel By incorporating microgreens into our meals, we can harness their exceptional nutritional profile and enhance our overall well-being. These greens are also known for their vibrant colours, delicate textures, and intense flavours, which can range from spicy to sweet, depending on the type of microgreen. They are often used as a garnish or ingredient in salads, sandwiches, soups, and other dishes, adding both visual appeal and a burst of fresh taste. Microgreen and Feta Salad Here is a delicious, healthy microgreen salad from my recipes page. Try it out today to get started on your microgreens journey Due to their popularity and nutritional value, microgreens are commonly grown by both commercial farmers and enthusiasts in indoor settings, such as greenhouses or trays placed near a sunny window. They require minimal space and time to grow, making them accessible to home gardeners and urban dwellers with limited gardening space. There is something hugely satisfying growing your own food at home. I have successfully been growing sprouted broccoli, wheatgrass and my latest project is microgreens. It’s easy, chemical free, grown in organic sourced soil and adds intense flavour to any dish.

Here is another complete menu for your next healthy dinner party. As before, there is an option for vegetarian guests as well as carnivores. In case you missed the last complete dinner party menu, you can find it here. This menu is designed for a party of six, but you can adjust the quantities according to the number of guests you are having. Starter: Spinach and Sweet Potato Muffin Fritatas Makes 15 fritatas (I suggest serving 2 per guest) Ingredients 1 small sweet potato, shredded or spiralised 10 large eggs 100g cheddar cheese, grated 115g spinach, chopped 125ml milk 1/2 tsp ground mustard 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp salt 1/4 tsp pepper Method Heat the oven to 190˚C. Prepare muffin pan with muffin liners or lightly brush with oil. Divide the sweet potato evenly between 12 muffin cups (keep any leftover mixture to make a second batch). Bake for 10 mins, then remove from the oven. While the sweet potato is cooking, whisk the eggs, milk and spices. Evenly divide the spinach and cheese on top of the sweet potato in the muffin tin. Pour the egg mixture on top. Bake 20-25 mins or until the eggs are set. Main Course: Healthy Chilli Con Carne Serves 6 Ingredients 2 onions, finely chopped 2 tsp ground cumin 2 tsp smoked paprika 2 large carrots, grated 4 sticks celery, chopped 500g lean mince (beef, chicken, pork) 2 red peppers, chopped 4 tbsp tomato paste 800g passata 800g (2 tins) red kidney beans, drained 250g cherry tomatoes, halved 200g baby spinach 1 red chilli (or more, to taste), finely chopped 1 bunch fresh coriander, chopped Method Gently fry the onion, carrots and celery for 3 mins until softened. Add the spices and mince, and cook through for 5 mins until the mince is browned. Add the peppers, tomato paste, passata and beans. Pour over 2 cups of water. Simmer over a low–medium heat for 30 mins until thick. Season with ground pepper and a little salt, add the cherry tomatoes. Fold in spinach and coriander just before serving. Eat with brown rice or quinoa. Vegetarian Main Course: Roasted Cauliflower with Chickpeas and Pomegranate Serves 6 Ingredients 1 medium cauliflower, cut into florets 1x 400g tin chickpeas, rinsed and drained 1 ½ tsp garlic powder 1 ½ tsp ground cumin 1 tsp paprika 1 tsp chilli powder 1 tsp sea salt 2 tbsp olive oil 1 tbsp fresh lemon juice ½ pomegranate, seeds only 2 tbsp fresh parsley, chopped Method Preheat oven to 200˚C. Place cauliflower florets and chickpeas in a large bowl. Add the garlic powder, cumin, paprika, chilli powder, and salt. Drizzle with olive oil and fresh lemon juice. Toss in the spice mix until the cauliflower and chickpeas are well coated. Place on a large baking sheet and bake for 45 mins or until the cauliflower and chickpeas are slightly crisp. Remove from the oven and add the pomegranate seeds and fresh parsley. Serve immediately. Alternatively, allow the cauliflower and the chickpeas to cool completely, then combine with the remaining ingredients. Salad: Black Rice, Squash and Chickpea Ingredients 195g black rice 80g wild rice Kosher salt 1 medium butternut squash, peeled, seeds removed, cut into pieces 100ml olive oil Freshly ground black pepper 50ml red wine vinegar 2 teaspoons honey 2 spring onions, thinly sliced 2 pomegranates (seeds only) 400g tin chickpeas, rinsed and drained 1 bunch parsley, roughly chopped 50g roasted pistachios, chopped Method Preheat oven to 220˚C. Cook the black and wild rice in a large pot of boiling salted water until tender – about 35–40 minutes. Drain and rinse. Spread out on a rimmed baking sheet and let cool. Meanwhile, toss squash with 50ml oil on another baking sheet. Season with salt and pepper. Roast for about 20 to 25 mins, tossing part way through cooking, until golden brown and tender. Leave to cool. Whisk the vinegar, honey, and remaining oil in a large bowl. Add the rice, squash, spring onions, pomegranate seeds, chickpeas and pistachios. Season with salt and pepper and toss to combine. Dessert: Healthier Eaton Mess Makes 6 Ingredients 400g strawberries (quartered) or raspberries 1 tsp vanilla extract 500g Greek yoghurt 250ml whipping cream 4 meringue nests Method Reserve 3 strawberries and keep the stalks on. De-stalk the remainder. Put the meringue nests into a clear bag, seal, and break into small pieces (but not powder) with a rolling pin. Whip the cream and vanilla extract using an electric whisk. Once thick, fold into the yoghurt. Into each glass, place a couple of strawberries. Then add a little of the creamy mixture and sprinkle a little of the meringue mix. Do this for each glass before starting your second layer. Add a second layer of fruit, and cream mix, then top with the remaining fruit. Cut the reserved strawberries (with stalks) in half and garnish each portion with half a strawberry. NOTE: Although the meringue nests contain sugar, you are only adding a few small pieces per dessert. For those who prefer to leave out the meringue, simply serve the strawberries with the cream mix.

In this episode of the Mindful Eating series we are going to look at your relationship with hunger. In an ideal world, we can recognise when we are hungry and we can trust this feeling as a cue to start eating. After a while, we will feel full and use this as a cue to stop. It sounds so simple but, for many of us, the relationship between hunger and eating becomes confused as an unhelpful relationship between food and emotions takes priority. What is Hunger? Hunger, when it is working correctly, is a physiological sensation, whereby your body utilises a complex, biological process involving various hormones, neural signals, and metabolic factors to let your brain know what it needs to maintain energy and perform the thousands of intricate tasks that are essential for your survival. Hunger is primarily regulated by the hypothalamus, a region in the brain responsible for controlling many body functions, including appetite. The hypothalamus receives signals from hormones like ghrelin (the 'hunger hormone'), leptin (the 'satiety hormone'), and others like insulin, glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK). When your energy is low, ghrelin levels rise, stimulating hunger and letting you know it's time to eat. Conversely, when you have sufficient energy, leptin and other satiety hormones are released, giving you a feeling of fullness. Hunger vs Emotion For many people, the neat and efficient system described above breaks down when food becomes tied to emotion and self-worth. Instead of eating being triggered by a rise in ghrelin, and it's associated physiological cues, a number of other cues become the primary triggers, including: Anger Boredom Shame Ambition It is easy to become desensitised to your body's hunger cues and to cease trusting it to tell us when we need sustenance and when we don't. Calorie controlled diets involve prioritising numbers on a spreadsheet over your own brain in an attempt at quickly achieving a desired bodyweight. Ignoring your body's hunger cues can have consequences for your health, including an increase in cravings, caused by your body producing the neuropeptide Y (NPY), which stimulates carbohydrate cravings. So by declining to eat a healthy meal when your body asks for it, you may find yourself reaching for an unhealthy snack. The takeaway here is that it doesn't make long-term sense to fight your body's physiology. People are always going to want to lose weight but mindful eating suggests a way to maintain a healthy weight without sending your body into a cascade of consequences that may result in overeating and all the emotional baggage that comes with it. Beginning to Eat Mindfully Here is an exercise that will help you to begin cultivating a mindful approach to eating. As with most mindfulness exercises, it is very simple. The risk here is that simple is confused with easy. Mindfulness isn't easy or quick; it takes time and practice, just like any skill. So, the next time you go to eat something, stop and ask yourself: "Why am I going to eat this? What is it I need right now?" Try to check in with your body and ascertain whether you are actually feeling hunger, or something else. If you conclude that you are hungry then go right ahead and eat. In later exercises we'll start to look at 'how' and 'what' you eat. For now we are just concerned with 'why' and, if the 'why' isn't that you are hungry then there is probably some other need which needs to be addressed but for which you are substituting food. If not hunger, ask yourself: Am I tired? Am I bored? Am I lonely? Am I acting out a habit? The most difficult part of this exercise is almost certainly remembering to actually do it before you eat. If you find that it is hard to remember, you could try putting a post-it note on your fridge with a gentle reminder to yourself. Try to choose a word or phrase that doesn't cause resentment when you read it. Some of my clients opt for a simple question mark to trigger the question. You might find that you are surprised by how many times you ask the question and discover that hunger is not what is actually motivating you. And every time you do this, whether you find that you are hungry or not, you are strengthening your connection to your body's hunger cues. One of the most important things to remember when doing this exercise is to leave judgement and recrimination out of it. It's fine that you're going to forget sometimes and it's fine if you just don't feel like it. Try to focus on the times that you are able to do it and congratulate yourself each time.

Struggle to get your 10 portions of fruit and vegetables every day? A big salad for lunch is a perfect way to pack in extra nutrition and hit your veg quota. Here is a favourite salad of mine. Please try it out and feel free to add your own flourishes. If you'd like to get some more ideas for achieving your daily nutrition target, please take a look at my recent article, 25 Tips to Get Your 10-a-Day. Ingredients One packet of organic mixed lettuce leaves; One glass jar of tuna fish; A few baby potatoes (boiled for 5-8 minutes until fork tender); Half an avocado; One celery stick; One beetroot; A few asparagus lightly steamed; A handful of sugar snap peas; Cucumber; Red pepper; Baby tomatoes; Organic feta cheese; A hard-boiled egg; Two dates cut finely. Method Add ingredients to a glass bowl and mix; Serve with dressing of your choice.