This article follows on from my in-depth look at skin health, which discusses the importance of good nutrition for overall healthy skin and protection from the effects of ageing. In this tips article, I give some pointers on how to cope with specific skin complaints, with advice on what dietary, supplement and cosmetic changes you can make. Acne Diet: Low in fat (as excess fat blocks pores); low in sugar; plenty of water; fresh fruit, vegetables; regular cleansing diets. Supplements: Vitamin A and zinc to help fight infection; Vitamin C; all antioxidants; Niacin to combat skin flushing; Vitamin E for wound healing. Skin treatments: Use a cream with significant amounts of vitamins A, C and E in forms that can penetrate the epidermis (such as retinyl palmitate, ascorbyl palmitate and vitamin E acetate). Cellulite Diet: A strict no-saturated fat diet,as excess saturated fat based toxins render fat cells immobile and so harder to shift. This means no meat or dairy products; Include essential fats as they help fat cells decongest; Drink lots of water and eat lots of high water content foods such as fruit and veg. Apples are particularly good at eliminating cellulite, as the pectin is a phytochemical which strengthens the immune and detoxification systems of the body. Supplements: Lecithin granules, Hydroxycitric acid, High dose vitamin C, Niacin. Dermatitis & Eczema Diet: Low in saturated fat; Eat sufficient essential fats; Test for food allergies. Supplements: Essential oils (flax, evening primrose, borage; Vitamin B6; Biotin; Zinc; Magnesium; Antioxidant vitamins A, C and E. Skin treatment: Use a cream with significant amounts of vitamins A, C and E in forms that can penetrate the epidermis (such as retinyl palmitate, ascorbyl palmitate and vitamin E acetate). Dry Skin Diet: Low in saturated fat; High in essential fats; Drink at least 2 litres of water a day and eat plenty of water rich foods (fruit and veg); Alcohol and stimulants such as coffee and tea should be limited. Supplements: Essential oils (flax, evening primrose, borage); Vitamin A; Vitamin E. Skin treatment: Use a cream with significant amounts of vitamins A, C and E in forms that can penetrate the epidermis (such as retinyl palmitate, ascorbyl palmitate and vitamin E acetate). Hair Loss This can be due to many factors: stress, thyroid or nutrient deficiency: iron, zinc, vitamins B1, B5 and C and the amino acid lysine. In the case of dry hair, ensure your body has enough essential fats. Your body prioritises and if deficient, your hair is seen as a low priority to receive these. Facial Puffiness & Water Retention Diet: Test for food allergy; Ensure a high intake of essential fats; Drink at least 1 litre of water a day and eat plenty of water rich foods (fruit & veg). Supplements: Essential oils (flax, evening primrose, borage), Vitamin B6, Biotin, Zinc, Magnesium. Oily Skin Diet: Low in saturated fat; Ensure a high intake of essential fats; Low in alcohol, sugar and stimulants such as coffee and tea. Supplements: Vitamin C; Pantothenic acid (if you are stressed) as increased sebum production can be caused by excessive adrenal stimulation resulting from stress. Skin treatment: Use a cream with significant amounts of vitamin A in forms that can penetrate the epidermis (such as retinyl palmitate). This helps to control excessive sebum production. Psoriasis Diet: Start with a cleansing diet (as this can occur when the body is ‘toxic’ followed by one low in saturated fat (meat and dairy) but with sufficient essential fats; Test for food allergies. Supplements: Essential oils (flax, evening primrose, borage), Vitamin B6, Biotin, Zinc, Magnesium, Antioxidant vitamins A, C and E. Skin treatment: Use a cream with significant amounts of vitamins A, C and E in forms that can penetrate the epidermis (such as retinyl palmitate, ascorbyl palmitate and vitamin E acetate). Rashes Diet: Low in saturated fat ; Eat sufficient essential fats; Test for food allergies. Supplements: Essential oils (flax, evening primrose, borage); Vitamin B6; Biotin; Zinc; Magnesium; Antioxidant vitamins A, C and E. Skin treatment: Use a cream with significant amounts of vitamins A, C and E in forms that can penetrate the epidermis (such as retinyl palmitate, ascorbyl palmitate and vitamin E acetate). Limit stimulants, salt, saturated fats and smoking. Eat fruit, veg, nuts & seeds. Drink plenty of water. Supplement a good multi- vitamin and mineral and essential fats. Use a quality vitamin A, C & E cream. Limit exposure to sunlight. Wash with gentle, oil based cleanser, not soap.

These delicious dark chocolate brownies are made with no added sugar and are a great tasting, low-gl alternative to the regular sugar-filled variations. Ingredients 150g dark chocolate (70% cocoa) 100g butter 1 tsp vanilla extract (optional) 100g ground almonds 3 tbsp xylitol 4 eggs Method Place a glass bowl over a saucepan of boiling water. Break up your dark chocolate into squares and melt in the glass bowl. Don't put the bowl straight onto the hob as this will burn the chocolate. Stir in the vanilla extract (if using) and set aside. Separate the egg whites from the yolks and set the yolks aside. Whisk the egg whites until fluffy and firm. Put the yolks in a bowl, add the xylitol and whisk until well mixed. Add the butter and mix again until semi-solid. Take your melted chocolate and stir in the almonds. Add the yolk mixture and stir well. Add the egg white mixture and stir well. Spread evenly on a sheet of baking paper, about 1-2cm thick. Preheat oven to 180°C/160°C/Gas mark 4. Place mixture in oven and bake for 20-30 minutes, until the top hardens. Remove from the oven and cut into your desired shapes. Serve while still warm!

This is one of my favourite breakfast recipes. It's quick and simple, and is a great healthy alternative to sugar-laden toast, jam or cereal. Cinnamon is one of the healthiest and most delicious spices on the planet. It can lower blood sugar levels, reduce heart disease risk and has anti-inflammatory properties. Serves 2 Ingredients 1⅓ cups water ⅔ cup rolled oats 1 pinch sea salt ½ cup liquid egg whites ½ teaspoon cinnamon 2 teaspoons chia seeds ½ cup pomegranate seeds Method 1. Pour the water in a small saucepan, and bring to the boil. Add the rolled oats and a pinch of salt. Bring back to the boil, then reduce the heat and simmer for 5 minutes. The oats should thicken as they cook. 2. When the oats reach the consistency you like, stir in the liquid egg whites. 3. When nice and thick, serve into a bowl, then add the chia and pomegranate seeds and sprinkle with cinnamon.

The next few recipes on my recipes page are especially for people who are trying to follow a ketogenic diet. If you are unfamiliar with the process of Ketogenesis, please check out my blog page for upcoming articles on this subject. This recipe is a tasty and filling breakfast that will be a hit for anyone who wants to set themselves up for the day without those mid-morning cravings. Avocados feature in a lot of recipes here at Tracy Tredoux Nutritional Therapy. There is good reason for this. Avocado is an all round superfood, packed with nutrients, including vitamins B, E, C, K; fibre, folate, copper and potassium. In fact, avocados contain more potassium than bananas. Avocados also contain a lot of healthy fats that help satisfy hunger and keep you feeling full through to lunch. They are loaded with powerful antioxidants and are thought to help with heart health, weight control and arthritis relief. Eggs are also packed with nutrition, including protein, iron, various vitamins and minerals, and highly bioavailable carotenoids, which assist in eye health. Experiment with sprinkling your own herb and spice combinations over the avocado before baking and find your own favourite flavour. Serves 1 Ingredients 2 eggs 1 avocado Himalayan salt and pepper Cayenne pepper (or your own choice of herbs and spices) Method Preheat the oven to 220° C. Cut the avocado in half, lengthwise, and remove the pip. Place the halves on a sheet of baking paper. Break an egg into each half of the avocado. Sprinkle salt, pepper and whatever spice you prefer onto the avocado. Bake for 15 minutes. Nutritional Information Fat: 31g Net Carbs: 2g Protein: 15g Total Calories: 374 Calories

Fibre is an essential part of good health and nutrition. The more you consume the harder it is for plaque to form in your arteries. Kiwi fruit is rich in vitamin C, polyphenols and even omega-3 fatty acids – which often surprises people. Spinach belongs to the chenopodiaceae family, a family of nutritional powerhouses. It is a good source of iron. Ingrdients 1 ½ oz baby spinach; 1 kiwi, peeled; 1 chopped cucumber; Juice of 1 iime; 1 tbsp of hemp seeds; 1 cup of filtered or bottled water. Blend and enjoy!

Dinner parties can be a time when healthy eating goes right out the window. The good news is healthy, nutritious meals can be equally as delicious as their more unhealthy meals when you use lots of natural flavour enhancers such as herbs and spices instead of artificial ones such as MSG. This complete dinner menu gives you a full four-course recipe guide that will wow your guests, while not breaking your healthy eating plan. There is a meat-free main option for your vegetarian guests. 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: Spicy red pepper and roasted tomato shots Makes 12 shots (I suggest making 2 per guest) Ingredients 2 red peppers, roasted (or 190g roasted peppers, in a jar) 275g cherry tomatoes, halves (or canned, same weight of canned cherry tomatoes) 1 garlic clove, crushed 1 vegetable stock cube 1 tbsp olive oil 4 tbsp ground almonds crème fraîche, to serve fresh chives, to serve Method Halve and de-seed the peppers, drizzle with olive oil and roast for 20 mins until the skin starts to peel away. Leave to cool. (Alternatively use 290g peppers from a jar). Put the roasted red peppers in a blender with the cherry tomatoes, garlic, vegetable stock cube, 100ml water, paprika, olive oil and ground almonds. Blitz until smooth. Season well and heat until piping hot before serving. Serve with a dollop of crème fraîche and chopped chives. Main Course: Chicken and butternut squash tagine with feta and mint Serves 6 Ingredients 4 chicken breasts 3 tbsp olive oil 2 onions, 1 roughly chopped, 1 sliced 100g tomatoes 50g ginger, peeled and roughly chopped 3 garlic cloves 1 tsp turmeric 1 tbsp each ground cumin, coriander and cinnamon 1 large butternut squash, deseeded and cut into big chunks 600ml chicken stock 2 tsp xylitol 2 tbsp red wine vinegar 100g dried cherries To serve 1 small red onion, finely chopped 100g feta cheese, crumbled Handful mint leaves, torn Zest of a lemon Method Season the chicken breasts. Heat 2 tbsp olive oil in a large pan, then brown the chicken on all sides. Transfer the chicken to a plate. Whizz the chopped onion, tomatoes, chopped ginger and garlic cloves into a rough paste. Fry the sliced onion in 1 tbsp olive oil in the pan until softened, then add the turmeric, cumin, coriander and cinnamon, and fry for 1 min more until fragrant. Add the paste and fry for another few mins to soften. Return the chicken to the pan. Add the squash, chicken stock, xylitol and red wine vinegar. Bring to a simmer, then cook for 30 mins until the chicken is cooked through. Lift the chicken out and stir in the dried cherries. Continue simmering the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season. Garnish with a mix of the finely chopped red onion, lemon zest, mint leaves and crumbled feta cheese. Serve with cauliflower rice. Vegetarian Main Course: Aubergine bake Serves 6 Ingredients 2 tbsp olive oil 2 large onions, finely chopped 3 garlic cloves, crushed 4 x 400g tins chopped tomatoes 300g quinoa 2 tbsp tomato purée Large handful fresh basil, chopped 4 medium aubergines, cut into medium chunks 100g Parmesan, grated Method Heat half the oil in a large pan over medium heat and gently fry the onions for 10 mins, until softened. Add garlic for the last 2 mins. Add tomatoes, quinoa, tomato purée and 600ml just-boiled water. Simmer for 20min, until quinoa is tender. Stir through most of the basil. Meanwhile, heat the remaining oil in a separate pan and fry the aubergine for 15 mins, until softened. Do this in batches if you need to. Add a splash of water if the pan looks dry. Preheat grill to medium. Empty quinoa mixture into a large ovenproof dish. Top with the aubergine, then sprinkle over the Parmesan. Grill for 3-5 mins until piping hot and golden. Garnish with remaining basil and serve immediately. Salad: Spinach, avocado and pomegranate Ingredients 200g bag fresh spinach 2 medium avocados, sliced 1 pomegranate (seeds only) 50g sunflower seeds 1 medium sweet potato For the dressing: Juice of a lemon 90ml olive oil Method Chop the sweet potato into chunks and boil in a medium pan of salty water for 10 mins, or until just tender. Drain, rinse under cold water (to prevent them cooking further), drain again and set aside. For the dressing, combine the lemon juice and olive oil and whisk with a little salt and pepper. Arrange the spinach and avocado on a plate. Toss with the dressing. Slice the chunks of sweet potato. Sprinkle over the pomegranate and add the sunflower seeds Dessert: Healthy silken chocolate mousse Makes 6 Ingredients 200g dark chocolate, broken into pieces 350g silken tofu 1 tbsp vanilla extract 50g desiccated coconut Handful of toasted coconut flakes to garnish Method Place the chocolate in a bowl over a pan of simmering water. Stir until melted then allow to cool slightly. Place in a food processor with the remaining ingredients, except the toasted coconut flakes. Process until smooth and creamy. Spoon into shot glasses or espresso cups and decorate with the toasted coconut flakes. Chill in the fridge until needed.

This easy roast chicken recipe makes use of the extra space in your roasting dish to add some more healthy veg that will soak up the meat juice, making a delicious roast-vegetable platter. This recipe is featured in my TT4Health presentation series, available in my Facebook group. If you enjoy making this delicious roast chicken, be sure you check out the healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Serves 2 Ingredients 200g new potatoes 4 garlic cloves 8 chicken thighs 150g pesto 2 courgettes, cut into 1 cm thick slices 200g cherry tomatoes on the vine 2 tbsp olive oil Method Halve the potatoes and remove the skin from the garlic cloves. Place the chicken thighs in a large roasting tin or dish and drop in the potatoes and garlic around the sides. Drizzle over the olive oil, season with sea salt and freshly ground pepper, then rub into the chicken with your hands. Roast in the oven at 180°C for 40-45 mins. Add the sliced courgettes to the tin after the first 20 minutes. Add the tomatoes for the final 10 minutes. Check that the chicken is golden on the outside and cooked through before serving. Remove from the oven and spoon over the pesto before serving.

This delicious recipe can serve as a perfect start to the day, a healthy snack between meals, or as a light dessert. From a healthy-heart perspective, coconut milk and butter help lower cholesterol levels, improve blood pressure, boost immunity and, believe it or not, boost metabolism, aiding weight-loss. Chia seeds reverse inflammation, lower blood pressure and help regulate cholesterol. Raspberries are a great source of vitamins, minerals and anti-oxidants, helping to reduce inflammation and lowering risk of cardiovascular disease. Ingredients 1 cup coconut milk 1 tsp coconut butter 250g raspberries 1/3 cup Chia seeds (soaked overnight in 2 cups of water) Method Put the coconut milk in a saucepan and bring to the boil over a slow heat. Add the coconut butter and stir until the mixture thickens slightly. Pour the mixture into a dessert glass and place in the fridge to cool down. In another saucepan, mash the raspberries and heat gently, allowing them to cook in their own juice until they achieve a pourable, honey-like consistency. If the mixture becomes too thick, try adding a little water. Remove the raspberries from the heat and strain with a sieve to remove the seeds from the compote. Layer the chia seeds and the raspberry compote into the dessert glass, as in the picture. You can add a mint leaf or two for garnish Note: as a nutritional therapist, I feel duty-bound to alert you to the presence of BPAs (BisPhenal-A) contained in many tins, including tinned coconut milk. For this reason, I always look for brands that are BPA-free. You can buy BPA-free coconut milk here.

This dijon bean salad is super quick to put together and is packed with protein so will fill you up as a standalone dish, or as a side salad. The dijon mustard gives it a subtle but distinctive kick. You may want to play with the quantity until you find just the right balance, but this is what works for me. Serves 4 people Ingredients 1 400g can chickpeas 1 400g can kidney beans 1 400g can black beans 1 small onion, chopped finely ¼ cup chopped fresh parsley 1 teaspoon Dijon mustard 2 teaspoons maple syrup 3 teaspoons red wine vinegar ¼ cup extra virgin olive oil Sea salt and black pepper, to taste Method Add all chickpeas to a colander, drain and rinse them with cold water. Whisk the remaining ingredients in a large bowl, add the onion, parsley, and beans. Stir to combine, and coat with vinaigrette. Chill until serving, the longer it sits, the better it tastes.

So far in the Eating with Intention series, we have looked at different eating styles and learned how to assess your current level of mindfulness when eating. We have also looked at how mindfulness can help us to differentiate true hunger from emotional eating. In this installment, we are going to start looking at ways we can actually apply an attitude of intentionality to eating. How to eat mindfully Now that we understand some of the benefits of being more mindful with food, you may be wondering how you can actually put the theory into practice. Remember, mindfulness simply means paying close attention to what is happening in the present moment without judgement. When applied to food, we devote all our senses to becoming curious about what we are eating and noticing all the physical and emotional changes that take place within us as we more from hunger to satiety. Most of us tend to eat quickly and often distract ourselves with other things, such as conversation, television or daydreaming. This leaves the door wide open for over-eating as we are also distracting ourselves from our body's feedback. Along with over-eating comes regret, shame and often physical difficulties such as bloating and heartburn. Remember, an essential element of mindfulness is replacing judgement with curiosity. Whatever you eat is neither good nor bad, it is just an experience to be noticed and enjoyed. In order to help you slow down and notice what is going down, try one or two of these adaptations with each meal: Eat without any distractions (i.e. no cell phones, TV, radio, etc) Eat with your nondominant hand Use a fork and knife to eat something you usually eat with your hands (i.e., a sandwich or wrap) Eat with a different utensil, such as eating soup with a fork or a straw (be safe with knives!) Putting your eating utensil down between bites Chew each bite at least 20 times before swallowing Eat dessert before your main course Plate your meal beforehand (if you normally serve your meals family-style) Serve your meal family-style (if you normally plate your meal before sitting at the table) Do not finish all the food on your plate The Raisin Meditation The Raisin Meditation is a simple exercise that will help you learn to slow down and notice everything that your food has to offer. It brings to bear all five senses to get the most out of a small morsel of food. All you will need for this exercise is two raisins and a glass of water. Begin by taking a small sip of water to clear your palette. Pick up one of the raisins. Examine it closely, as though you’ve never seen a raisin before. Notice its shape, its colour, its texture, and its weight in your hand. How many different colours and tones can you identify? Is it uniform or does it have wrinkles and folds? How does the light reflect on it? Next, close your eyes and explore the raisin through touch. What does it feel like? Is it hard, soft, smooth, or rough? Roll it between your fingers and note how it becomes more maleable as it warms up. As you continue to roll the raisin, hold it to your ear and consider whether you can identify any sounds, such as the gentle fracturing of the fruit's fibres. Bring the raisin to your nose and take a deep breath in. What do you smell? Is it sweet, fruity, nutty, or does it have some other scent? This is a practice of olfactory mindfulness, fostering an appreciation for the sense of smell. It's possible that you won't smell anything at all, and so note the absence with as much interest as if a scent was present. Now, place the raisin on your tongue but don't bite into it yet. Notice how your mouth responds. Is there an increase in saliva? What is the urge to chew like? Notice these responses without judgment. When you're ready, bite gently into the raisin and notice the flavors that are released. Can you identify more than one taste and does it change as you hold the raisin in your mouth? Slowly begin to chew it. Notice the texture in your mouth and how it changes. Taste it as if it's the first time you've ever tasted a raisin. What flavours can you detect now? Is it sweet, sour, or something else? Swallow the raisin when you're ready, noticing the sensation of swallowing and the feeling of emptiness in your mouth. Reflect on the journey the raisin took from a vine in the sun to a store, to your kitchen, and now to your body. Take another small sip of water, then repeat the exercise, noticing any differences in your experience and noticing, without judgement, when your attention drifts, before gently bringing it back to the task at hand. The Raisin Meditation encourages you to savor and appreciate your food. This mindful eating exercise can not only transform your relationship with food, making each bite more satisfying and enjoyable, but it can also spill over into other areas of your life, enhancing overall awareness and presence.

In this second article on eating with intention, we are going to look at the benefits of bringing mindfulness to your eating habits. Mindfulness simply means paying close attention to whatever is happening in the present moment, with a sense of non-judgemental curiosity. This may sound simple but for many people, applying this to food means changing lifelong habits that have never been questioned. Make sure you take the short Mindful Eating Quiz at the bottom of the page to help assess how much intention you currently bring to your meal times. What is mindful eating? Mindfulness involves bringing your conscious awareness to whatever is happening in the present moment. Many of us spend our time thinking about the past or making plans for the future. This is sometimes referred to as being in our 'doing' mind as we are preoccupied with actions, events and conversations. Being in our 'doing' mind can be a useful tool but equally useful is to move into our 'being' mind, where thoughts, feelings, physical sensations, bodily functions, movements, actions, reactions, beliefs, fears, anxieties and desires are simply observed as they come and go, without judgement. If you would like to learn more about mindfulness and its benefits for your health and wellbeing, there is a fantastic, free 8-week course that you can take here. So what does all this have to do with food and nutrition? Well, one of the downsides of being constantly in our 'doing' mind is that our relationship with food can become distorted. Instead of being in touch with bodily feelings of hunger and using these as triggers to eat, and to stop eating, food can become something that is associated with emotions, or even with boredom. How often do you go to the fridge and put something in your mouth without really knowing why you are doing it, or buy a chocolate bar or ice cream as a way of soothing emotional discomfort? Mindful eating is about being aware of both what you are eating and why you are eating it. It is about checking in with yourself before you eat and asking "am I really hungry, or do I have some other need right now that could be met in a different way?" Some of the benefits you might experience from introducing a more mindful approach to eating include: Improved digestion: Mindful eating involves slowing down, which allows the body more time to break down food and absorb nutrients. Chewing food thoroughly can aid in digestion, reduce the likelihood of indigestion, and prevent overeating by giving your brain enough time to realise that you are full. Weight management: By focusing on the quality of each bite, mindful eaters tend to consume less food and make healthier choices. This can lead to better weight management. Mindful eating also encourages listening to your body's hunger and fullness cues, allowing you to eat when you are truly hungry and stop when you are satisfied. Reduced emotional eating: Emotional eating means consuming food in response to feelings rather than hunger and can lead to unhealthy habits and weight gain. Mindful eating encourages you to recognise when your are feeling emotional and find an alternative way of meeting your needs, reducing the tendency to use food as a source of comfort. Enhanced enjoyment: Taking the time to savor each bite allows for a deeper appreciation of the flavors, textures, and aromas of food, making eating an all-round more pleasurable experience This heightened sensory experience can elevate everyday meals and create more satisfying and enjoyable eating experiences. Decreased stress: When you eat mindfully, you take the time to pause and reflect on what is happening to all your senses during the meal. This can help to create a feeling of calm relaxation that will reduce your stress levels and aid in your overall mental well-being. Strengthened self-control: Mindful eating encourages self-awareness, which helps you to identify and change unhelpful eating patterns that may causing harm without you even realising it. Becoming aware of a habit is always the first step to exercising self-control over it. Greater connection with food: Mindful eating helps you to think about where your food comes from, including the whole journey that it took to arrive at your plate. This deeper connection can promote gratitude and a greater appreciation for the resources and efforts involved in food production. Are you a mindful eater? Use the quiz below to gauge how mindful your eating habits currently are. Go through each question and answer yes or no.It may be that your most accurate answer would fall somewhere in between but in this case try to assess how you would act in most cases. Make a note of your scores in each category and in the combined total at the bottom. Higher scores indicate a more mindful approach to eating. Take note of the categories that you score the lowest on and think about what changes you can start making to your eating habits to start shifting the scores higher. Don't try to change everything at once. What sustainable change can you make today that will move things in the right direction? If you need some tips to get you started, look out for my next article in this series that will have tips on becoming a more mindful eater. Make a note of where you are now and come back to this quiz as you move through your mindfulness journey so that you can track your progress and monitor which elements you find the easiest and which may need extra attention.

The next few articles on the site are going to look at mindful eating, or eating with intention. It is well known that diets and calorie counting usually don't work and sometimes even lead to an utterly dysfunctional relationship with food. In fact, between 90 - 95% of diets end in failure, often due to their unsustainable nature. A better option than fad diets is to work on your relationship with food and redefine the role it plays in your life. The first place to start when deciding to make changes to your eating patterns is to acknowledge what type of relationship you have with food. It is important to get a sense of where your relationship with food currently is. We each have a unique set of needs and drives when it comes to when, why, how and what we eat, but it can be helpful to broadly define one's eating style into one or more of the categories below. Knowing where you are is an important part of knowing where you are going. Find your eating style Try this interactive quiz to get a sense of what your eating style looks like. For each style, check any statements that apply to you and make a note of which you score highest on. The Vigilante The Vigilante is very particular about what foods they put into their bodies. Vigilantes come across as nutrition-conscious, “perfect” eaters who may even fall into the realm of being considered health-nuts. The Professional You’re up on the latest diet trend, weight-loss product and weight-loss book. Often, this type of eater has a long history of trying different diets or following different styles of eating. The aim can be weight loss or health. The Multi-Tasker The Multi-tasker is always doing two things at once – even eating! This eater very rarely sits down to enjoy a meal without distraction. The Grazer Grazers are people who tend to eat whether they’re hungry or not. They can enjoy social eating The Plate-Cleaner You know this eater. In the days of your youth, you may have been groomed to be this eater. This style of eater is determined not to waste food and may unconsciously eat to prevent waste. The Feeler The Feeler uses food to cope with emotions, especially uncomfortable emotions. When stressful situations come up, when there’s boredom, anger, and loneliness, this type turns to food. The Binger The binge eater has a real relationship with food and it’s a complicated one. Control is a big factor. This may not be an all-the-time type, but if this describes your relationship with food even part of the time, please identify it. The Intuitive The Intuitive Eater doesn’t worry about diets but is mindful and health conscious. Which style did you score most strongly in? It may be that you tied in several, which is fine as this reflects the complexity of your relationship with food. Find a notebook or a journal and write down the statements at the top of each style that you scored the most highly on. Do these statements resonate with you? Do you feel some resistance as you read over them? Food should never be about restriction, punishment, reward, shame, anger, loneliness or any of the toxic connections we so often have with it. Food should be about hunger, health and meeting your body’s needs. If you would like to work with me on your relationship with food, please get in touch. I have a 3-month Eating With Intention programme that I have used to help many clients redefine what food means to them. According to the National Eating Disorders Association, intuitive eating is about trusting your body to make food choices that feel good for you, without judging yourself or without the influence of diet and culture. Intuitive eaters choose food based on hunger and stop eating when they feel full. They trust their bodies to tell them when to eat, what to eat and how much. Studies have found that intuitive eating tends to have positive nutritional outcomes when compared to restrictive dieting plans. Intuitive eaters do not follow specific diet plans and most often consume a wide variety of foods. They are therefore more likely to get the benefits of well-balanced nutrition. If you would like to learn more about intuitive eating, watch my free video presentation here, and look out for the next few articles on my website which will delve deeper into intuitive eating as well as provide some helpful tips and advice to help you become a more intuitive eater.

Fish are an important part of any ketogenic diet. Salmon is full of nutrients, such as omega-3, protein, selenium, vitamin B and potassium. Salmon is also completely delicious! This recipe calls for baking the fish, which is a great way of releasing its natural flavours. Serves 1 Ingredients 10 stalks of asparagus 110g salmon fillet 1 tablespoon coconut oil sea salt and black pepper to taste 2 tablespoons olive oil Method Preheat the oven at 180C/350F. Cut off the woody ends of the asparagus and wash well. Coat the salmon and the asparagus with coconut oil, salt and pepper. Add the salmon and asparagus to a baking tray and bake for 20 minutes. Drizzle the olive oil on the asparagus. Nutritional Value Fat: 54g Net Carbs: 1g Protein: 23g Total Calories: 578 Calories

As winter sets in, this soup will warm you up on a cold day and nourish your immune system. The coconut oil and coconut milk are rich in B vitamins, fibre and healthy fats - great for the brain. The herbs and spices will boost your immune system to help your body fight winter colds and flu. Ingredients 800g cherry tomatoes 1 can organic coconut milk 180g quinoa 2tbsp coconut oil 2 onions, finely sliced 4tsp curry powder 1tsp ground cumin 1⁄2tsp chilli flakes A little water to taste 2 slices of halloumi per person 1 ripe avocado A bunch of fresh oregano Sea salt and pepper to season Method Preheat the oven to 180°C degrees and roast your tomatoes until they are juicy Boil the quinoa in water for about 10 mins until the seeds have popped Drain and set aside when done At the same time, fry the onion in the oil until soft and golden, add the curry powder, cumin and chilli and stir for 2 mins Remove from the hob and set aside When the tomatoes are done, place them in a blender with the onions and spices and pulse gently to liquidise, adding the coconut milk as you go Return the soup to the hob to warm through and season to taste Meanwhile, gently fry the halloumi in a tiny smidge of coconut oil and slice the avocado Place a heap of quinoa in each bowl, ladle the soup on top and serve with halloumi, avocado, fresh oregano, salt and pepper.

This healthier snack is designed to curb your cravings without spiking your blood sugar. It's incredibly simple to put together and tastes amazing. I like to serve these with espresso at the end of a dinner party. Don't confuse cacao powder with cocoa. Although they both derive from the same bean, cocoa is heavily processed and lacks most of the nutrients of its unprocessed cousin. Cacao is actually one of the most nutrient-dense foods available, being a rich source of antioxidants and flavonoids, which help combat the ageing process. Cacao is also an excellent source of magnesium and iron, vital for turning food into energy and maintaining bone health. Some people find the taste of cocoa a little bitter, so I have given you an option to add a few dates to offset this. However, the bitterness is something you can come to love, so I recommend you gradually wean yourself off the sweeter option and allow the salt in the peanut butter to complement the cacao's natural bitterness. 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. Makes 12 Ingredients ½ cup coconut oil ½ cup raw cacao powder ½ cup peanut butter dates to taste Method 1. Melt the coconut oil, then add the remaining ingredients and blend until smooth. 2. Pour into mini muffin cups and put in the freezer for around 30 minutes, until set. Alternatively, if you do not have muffin cups (I don't) you can put the mixture in the freezer for a few minutes until it is partially set, then mould into balls with your hands and return to the freezer. Serve straight from the freezer onto cold plates.

Following on from the previous keto-coffee recipe, here is another delicious breakfast idea that sits nicely within a keto diet. Waffles may not be as popular here in the U.K. as they are with our American cousins but they always taste like a treat to me. If you want to test out a healthy, keto-friendly version, this is a great place to start. Ingredients 1 head cauliflower 2 eggs 220g cubed ham 1 large finely diced bunch scallions 2 to 3 tablespoons cheddar cheese 2 tablespoons olive oil ½ teaspoon salt and pepper Freshly chopped coriander, parsley, or basil (for garnish) Method Remove the leaves from the cauliflower. Grate the florets and stems and place in a bowl. Stir in eggs, ham, scallions, cheddar cheese, olive oil, salt, and pepper. Pour batter by ¼ cup into a preheated well-greased waffle iron. Cook until golden brown. Garnish with herbs and serve with coconut milk yogurt or sour cream.

Whenever possible, I like to start the day with avocados! They taste great and are one of the most healthy foods around. When you add some sprouted broccoli, you have a seriously nutritious start to your day. Sprouted broccoli is far more potent than regular broccoli. It is very high in a compound called glucoraphanin, a compound that has been shown to be chemoprotective and to help reduce the risk of cancer. Ingredients 1 avocado 1 tsp olive oil A dash of lemon 1 handful of sprouted broccoli 2 slices of toasted, gluten-free bread Method Mash the avocado with the olive oil and lemon Spread over the toast Add as much sprouted broccoli as you like Enjoy!

This tasty banana bread recipe is taken from my upcoming Winter Fat Burner Programme, which will soon be available to download on my Programmes page. It's quick and simple to make and will help keep you warm and nourished through the winter months. Makes a 10-12 slice loaf Ingredients 300g pecan nuts ½tsp cream of tartar ½tsp baking soda 1tsp cinnamon 4 free-range eggs 1 large ripe banana 2tbsp light olive oil 1tbsp agave syrup Bespoke Health Programmes Would you like to transform your health and fitness? Work on your own, or alongside me as your qualified nutritional therapist to start achieving your health goals today! Visit my Programmes page to learn. more... Method Place the pecan nuts in a grinder or blender Place in a bowl with the other dry ingredients Place the eggs, banana, oil and agave in a blender and process until smooth Pour into the dry ingredients and mix thoroughly Spoon into a lined loaf pan Bake at 180°C for 40—45 mins until firm to touch Allow to cool for 5 mins before turning out.

If you are interested in helping your body to detox, this series of healthy soups will get you off to a good start. This second soup in the series uses roast carrots to acheive its rich, delicious flavour. Serves 4 Ingredients 900g whole carrots, chopped 1 large onion, chopped 2 tablespoons coconut oil 2 garlic cloves, chopped 1 heaped tablespoon sunflower seed butter 1 litre vegetable stock ½ cup chopped fresh dill Juice of 1 lemon Method Preheat oven to 200 degrees C. Spread chopped carrots and onion onto a baking tray. Coat with coconut oil. Roast for about 20 minutes until brown and tender. Remove vegetables from oven and pour in a large soup pot over medium heat. Add garlic, sunflower seed butter, and vegetable stock. Mix well and heat until warm. Turn off the heat and transfer soup to a high-speed blender. Blend until smooth. Pour blender contents back into the soup pot. Add chopped dill and lemon juice. Stir well before serving.

This delicious chilli con carne is a great main meal option for colder days as the summer draws to a close. This recipe is take from my Autumn Body Immune Boost programme, which I have designed to give your immune system a helping hand in the run up to winter. Ingredients 1 tbsp coconut oil 1/2 onion, chopped 100g turkey or beef mince 1 tsp chilli flakes 1/2 red pepper, chopped 1 small carrot, grated 3 tbsp tomato puree 1 cup water 1/2 tin kidney beans, drained and rinsed Sea salt and black pepper Coriander leaves, chopped 1/2 sliced avocado (optional) Method Heat the coconut oil in a pan on medium heat. Fry the chopped onion until soft and translucent. Add the chicken or turkey mince and fry until the meat turns brown. Stir in the remaining vegetables and chilli flakes. Stir in the puree and water, then simmer for 5 minutes. Add the kidney beans and simmer for a further 5 minutes. Serve with cauliflower rice and sliced avocado