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Happy Living Nutrition

Home
About
About Nutritional Therapy
Testimonials
Services
Free Resources
Contact

Happy Living Nutritionmirko2024-03-10T20:12:19+00:00

Let me help you
gain balance
and support your
long-term health

Karine Stephan

MA (Hons), DipION, CNHC, mBANT
Registered Nutritional Therapy Practitioner
BANT Registered Nutritionist ®

I love working with women of all ages.
I support them to make positive, sustainable changes through diet and lifestyle.
My main areas of expertise are hormonal health, pre-conception & pregnancy, midlife and ADHD.
Feel free to reach out if you want to have a chat, I offer a free, no obligation 20 minutes call.
Karine x

HORMONAL HEALTH

WOMEN & ADHD

VEGETARIAN AND PLANT-BASED DIETS

GENETIC TESTING

Working Together

During our 1-to-1 consultations, I will look at your diet and lifestyle, and together, we'll find simple, sustainable and effective strategies to benefit you. Take the first step and book your free, no obligation 20 minutes call.

As a Registered Nutritionist mBANT, I also offer group workshops involving talks and food demonstrations. Do get in touch - I look forward to hearing from you!

Nutrigenomix

Complementary and Natural Healthcare Council

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Connect with me on Instagram
@happylivingnutrition

happylivingnutrition

•Reg Nutritionist & Lifestyle Medicine Practitioner
•Hormone Health | ADHD | Self-Care | Nature
•💕🧠🌿💚🌱

“No brain is the same. No brain is the best. Eac

“No brain is the same. No brain is the best. Each brain finds its own special way.”
Dr Hallowell, who is a well-known psychiatrist and author, wrote this in a letter for his daughter Lucy, when she was diagnosed with ADHD as a child.
In the letter, he writes that he admires her creative & unique way of thinking, and encourages her to embrace her differences and find her own path in life.
I love this quote and I really think the world would be such a boring place if everyone’s brain worked in the same way, don’t you agree? 💫 #ChildrensMentalHealthWeek
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📷: Scott Higdon
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#MindfulKids #KidsMentalHealth #ChildrensMentalHealthWeek2024 #PositiveMentalHealth #YouthWellBeing #neurodiversity #happylivingnutrition #neurodivergentgirl #neurodivergentchildren #adhdgirl #adhdgirls #adhdnutritionist #londonmum #londonmums #sensoryprocessingsensitivity #adhdbrain #place2be #_place2be #adhdawareness #adhdawarenessuk #ukmum #ukmums

A question a lot of women have been asking themsel

A question a lot of women have been asking themselves lately, thanks to an increase awareness of ADHD in women. It’s true that it can be tricky to distinguish between the two, as they share some similar symptoms (e.g. trouble concentrating, memory issues, sleep disruptions, mood swings, anxiety, irritability, overwhelm).
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However, here are a few ways to help distinguish between the two:
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-Does ADHD (or other neurodivergent conditions) run in the family? ADHD has a strong genetic component. It’s also increasingly common for women to be diagnosed after their child is diagnosed.
-Are there any co-occuring conditions? e.g. dyslexia, ASD, dyspraxia, depression & anxiety disorders, sensory processing issues, substance use disorders or disordered eating.
-Have the symptoms only started in perimenopause or were they present before? Reflecting on past experiences can help differentiate between the 2.
-Were there signs present in childhood?(I recently posted about ADHD in girls).
-Are symptoms cyclical (worse during the luteal phase, before the period) & improving afterwards?
-HRT helped manage some of the symptoms, but other issues (I.e. emotional dysregulation & executive dysfunction) are still a bit of a struggle?
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Having said all this, it can be confusing to figure out the cause of symptoms that seem to overlap, especially when it comes to ADHD or perimenopause. That’s why it may be helpful to talk to the GP, especially if symptoms are impacting on quality of life. Not everyone who suspects they have ADHD wants an assessment, but for many, it can also help validate experiences & struggles throughout their life.
Hope it’s helpful 🥰
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📷 Keenan Constance
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#perimenopause #adhdwomen #adhdawareness #adhdmidlife #adhdlatediagnosis #happylivingnutrition #adhdnutritionist #adhdcoach #adhdcoaching #adhdwoman #menopausenutritionist #perimenopausenutritionist #nutritionaltherapist#midlife #londonmum #nutritionaltherapy #adhdassessment #adhduk #perimenopauseuk #menopauseuk #londonnutritionist #righttochoose #adhddiagnosis #neurodivergentwomen #neurodiversityuk #emotionaldysregulation #executivedysfunction

When you feel like this 🌲 in January🤪…
It’s tempting to make changes in January, but is it really the best time of the year, especially in the Northern Hemisphere? 🤔 I guess it depends, we are all different after all.
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A few reasons why January can be a challenging time for some people:
-shorter days (reduced sunlight exposure may disrupt the production of hormones e.g. serotonin, melatonin)
-colder weather (we may spend more time indoors, often crave comfort foods)
-vitamin D deficiency due to less sunlight & the UVB rays that trigger vitamin D production are weaker (which can affect mood, immune function, energy levels…)
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People tend to think nutritionists get busy early January, but usually enquiries increase late January onwards. By the time people get in touch with us, they have tried to make various (sometimes drastic) changes to their nutrition and lifestyle early January and, as a result, they have given up, feel confused or overwhelmed.
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So what can we do to make winter easier?
-get morning daylight exposure (regulates circadian rhythms - increased energy levels, improved sleep at night!)
-include daily movement (e.g. walk the extra stop for the bus, short home workouts)
-check vitamin D levels
-read Atomic Habits by James Clear. It is based on the idea that small, seemingly insignificant changes to our daily routines can lead to dramatic improvements in our life over time.
-find an accountability partner e.g. a friend, a family member or professional to check in with us (if we are making changes)
-Embrace winter: winter walks, cosy pubs, visiting interesting places (I recently discovered Eltham Palace & Charles Darwin’s house in Kent 🌿), candles, blankets, hot drinks, a warm bath, hearty soups, stews and casseroles…
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What about you, do you have any tip to share to make winter a magical time? 🌟
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#happylivingnutrition #overwhelmed #londonnutritionist #londonwellbeing #nutritionaltherapy #winterwellbeing #hormonenutritionist #atomichabits #adhdnutritionist #londonmum #londonmums #overwhelmedmum #perimenopause #winterblues #perimenopause #sleepsolutions #atomichabits #vitamind #winterwellness #se19 #se27 #nutritionaltherapist #se22

ADHD & GIRLS: There are stereotypes associated wit

ADHD & GIRLS: There are stereotypes associated with ADHD in children (e.g. disruptive or poorly behaved). However, this is not always the case. Another assumption is that it’s more common in boys. ADHD simply presents differently in girls and is therefore still more commonly diagnosed in boys.
Girls with ADHD are less likely to exhibit hyperactivity and impulsivity and more likely to exhibit inattentiveness, disorganisation & difficulty focusing. They tend to internalise/mask their symptoms (e.g. their anxiety) and may display people-pleasing behaviours.
I recently attended a course on ADHD with Dr Anneka Tomlinson, who is a Clinical Academic Psychiatry Fellow working at the University of Oxford. Dr Anneka has diagnosed and worked with many women with ADHD. She explained that looking back at school reports is often a revelatory experience for women, as they realise that their struggles with attention and focus* (“away with the fairies”) were noticed and documented, but never addressed. This of course can bring up a range of complex emotions related to childhood.
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*While it may seem counterintuitive, note that children (and adults) with ADHD can also hyperfocus on tasks that interest them or align with their passions, but that’s a topic for another day! 😉
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#adhdgirls #adhdingirls #adhdchild #neurodiversity #neurodivergentchildren #adhdawareness #adhdnutrition #adhdlifestyle #adhduk #happylivingnutrition #emotionaldysregulation #executivedysfunction #innatentiveadhd#internalhyperactivity #adhdnutritionist #adhdpractitioner #adhdcoaching #adhdwomen #adhdwoman #hormonenutritionist #se19 #se22 #se26 #se27 #se25 #londonnutritionist #adhd #adhddiagnosis

I recently wrote an article on the link between Ho

I recently wrote an article on the link between Hormones and ADHD for the @nutritionistresource website.
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Historically, most of the research on ADHD has been focused on boys & men, but we now understand that ADHD impacts girls & women differently. After all, as someone said, women aren’t little men 😉 And hormones may play a significant role.
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In the article, I cover different stages of life, such as puberty, pregnancy, postpartum & menopause.
I also touch on premenstrual dysphoric disorder (PMDD).
I explain why women with ADHD may be more susceptible to the effects of hormone fluctuations during their menstrual cycle.
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I am thankful to have had this opportunity to raise awareness and help promote better understanding of ADHD in girls & women. ❤️
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Did you know about the connection between hormones and ADHD?
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Link in my bio to access the article.
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📷 Ross Sneddon
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#adhdawareness #ahhdwomen #womenadhd #hormoneadhd #adhdhormone #womenshealth #perimenopause #postpartum #postpartumadhd #pmdd #hormonenutrition #hormonenutritionist #adhdwoman #lateadhddiagnosis #pubertyadhd #lutealphase #adhdlutealphase #progesteroneintolerance #progesteronesensitivity #adhdnutritionist #nutritionaltherapist #londonnutritionist #adhdmum #adhdmom #adultadhd #adhd #adhdparenting

I have people-pleasing tendencies, maybe you too?

I have people-pleasing tendencies, maybe you too? After all, we all want to be accepted and loved, and not rejected, so no wonder it’s a human trait. But this can be a recipe for overwhelm, and without boundaries, it can be a one-way ticket to burnout. 😕
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-A few things that have helped me:
✅”Set Boundaries, Find Peace: A Guide to Reclaiming Yourself” by Nedra Glover Tawwab . The book teaches how to define & set healthy boundaries in personal & professional relationships. Some of my clients found it very helpful too.
✅ I remind myself that I have to be in a good place to help others (“you can’t pour from an empty cup”!).
✅ If I say “yes” to others all the time, I am saying “no” to myself, and that’s not good for anyone in the long run, including for my family.
✅ I am no longer afraid to say “no” after I unwillingly said “yes”. I now understand that saying ‘yes” unwillingly may lead to resentment & frustration, so best to nip that in the bud! Most people will understand.
✅ I repeat to myself that no matter how hard I try, I will never be able to please everyone. This has been quite liberating actually!
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Note for ADHDers: studies show ADHDers (esp. women) are more likely to be people- pleasers. They often have lower self-esteem and worry about being judged or criticised (more on the topics of “rejection sensitivity” & “masking” soon). They also tend to have a strong sense of empathy (they often have hyper-awareness of social cues & emotional reactions), they struggle to set boundaries and say no, which adds to the overwhelm.
Luckily practicing healthy habits can help manage these people-pleasing tendencies.
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Do you agree it’s important to prioritise our own well-being and not feel guilty about it? Do you have more tips to share? 🥰
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#peoplepleasing #peoplepleasers #peoplepleaser #rsd #rejectionsensitivity #rejectionsensitivitydysphoria #settingboundaries #neurodiversity #neurodivergence #womenadhd #adhdwomen #adhdtips #adhd #perimenopause #menopausetips #neurodivergent #hormonehealth #nutritionaltherapy #nutritionaltherapist #adhdmasking #lifestylemedicine #londonnutritionist #londonwellness

No wonder ADHD is still so misunderstood, the name

No wonder ADHD is still so misunderstood, the name itself is misleading! Lots of experts in the field of ADHD, including many psychiatrists, agree with this. The name implies that it’s all about an attention deficit and hyperactivity, when in reality, it’s a condition of dysregulation.
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The ADHD brain is dysregulated because of differences in brain structure and function. Basically, the brain has trouble regulating and organising thoughts, emotions & behaviours.
Also it’s a misconception that ADHDers can’t focus at all, they can actually hyperfocus on things that interest them or are emotionally stimulating (which has pros & cons, but that’s another story!).
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I’ve been specialising in hormone health for a few years now & I am also fascinated by how hormones affect ADHD symptoms, so I will be posting more on why hormones play a role in how ADHD is experienced.
Also ADHD affects girls & women differently, which is why lots of women are diagnosed later in life.
I am also interested in how diet and lifestyle changes can help manage symptoms.
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ADHD needs a rebrand, as the current name doesn’t capture the full range of symptoms and challenges that people with ADHD experience.
Did you know this and do you agree it’s time to spread awareness?
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#adhd #adhdwomen #adhdwoman #hormonalhealth #perimenopause #menopause #adhdmenopause #adhdtips #adhdcoach #adhdnutritionist #adhdnutritionaltherapist #adhdsymptoms #adhddiet #adhdlifestyle #hormonenutritionist #londonnutritionist #neurodivergent #neurodiversity #executivefunction #emotionaldisregulation #adhdhormones #se19 #se27 #se21 #se22 #se26

HIGHGATE CEMETERY: The atmosphere of a cemetery ca

HIGHGATE CEMETERY: The atmosphere of a cemetery can be a great space for quiet contemplation and personal reflection. It's a reminder that life is precious, and that we should savour the moments we have.
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I really enjoyed my visit to Highgate cemetery. It felt like taking a trip through history. It's a stunning Victorian cemetery in North London, with winding paths, historic tombs, and amazing landscaping. The architecture of the graves and monuments is breathtaking. It's the final resting place of many famous people, including Karl Marx, George Michael and George Eliot, among others.
It's a designated nature reserve, with all sorts of cool wildlife like foxes, owls, and bats.
Apparently it’s also a hotspot for ghost hunters, due to tales of the famous "Highgate Vampire" and other spooky happenings! 🧛🏻‍♀️
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Have you visited? If not, I really recommend this gem, a peaceful oasis in the middle of bustling London. 🌿
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Note for ADHDers: interestingly, Dr Hallowell & Dr Ratey recommend visiting graveyards (latest book ADHD 2.0). “strolling around a cemetery can cast a special spell, making us feel reverent and quiet, and often strangely rejuvenated.”
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#highgatecemetary #lifestylemedicine #londongem #naturetherapy #womenshealth #se19 #adhdtips #healthylifestyle #selfcare #mentalhealth #mindfulpractices #adhdwomen #hormonalhealth #adhdsupport #nutritionaltherapy #reflectivemoments #adhd #neurodiversity #neurodivergent #hypersensitivity #hsp #anxiety #anxietysolutions

Research shows that walking as little as 10 to 20-

Research shows that walking as little as 10 to 20-minute in a natural environment activates our parasympathetic nervous system (our “rest and digest” system, the “brake pedal”).
Woods and forests are great, but even spending a little bit of time in urban green spaces can help us feel calmer and relaxed.
Interestingly, looking at images of nature and listening to recordings of nature may also help reduce stress levels! Guided meditation is not for everyone, so it’s good to know we can live in the moment by using different strategies. Walking in nature is my number one strategy to manage my mental wellbeing.
What about you, how do you activate your parasympathetic nervous system? Do you have any tips to share? 🌿🧘🏻‍♂️
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📷: High Elms Country Park (Bromley)
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#happylivingnutrition #bromley #br6 #orpington #highelms #highelmscountrypark #kent #naturetherapy #londonwellbeing #londonmum #londonmums #naturelover #parasympatheticsystem #stressrelief #restanddigest #anxietysolutions #neurodiversity #hsp #mentalwellbeing #mindfulness #se19 #southlondonmum #womenshealth #dulwich #southeastlondon #forestbathing #lifestylemedicine

🦋WORLD THYROID DAY🦋 The thyroid is a small

🦋WORLD THYROID DAY🦋
The thyroid is a small butterfly-shaped gland in the neck. Its main job is to control our metabolism.
The majority of women I have worked with this year either have suboptimal hypothyroidism, hypothyroidism (usually on medication), or/and Hashimoto’s thyroiditis, which is the most common autoimmune disease and the main cause of hypothyroidism (underactive thyroid) i.e. around 90% cases.
Unfortunately it is often not diagnosed properly and, if diagnosed, medication, which of course is important, may be the only option offered, which means that root causes (i.e. diet & lifestyle) aren’t addressed and women still don’t feel great.
Let me share today the typical symptoms and the tests I would recommend, as even if I help 1 woman by sharing this, it’s a step forward.
🦋SOME TYPICAL SYMPTOMS (of hypothyroidism): fatigue (big one!), digestive symptoms (esp. constipation), weight gain (though not always), brain fog, anxiety and depression, gynaecological issues, dry hair & skin, cold hands & feet (v common!), frequent infections, muscle pain. Also common: thinning of the outer 3rd of the eyebrows, husky voice, goitre, puffy face and hands.
🩸BLOOD MARKERS I RECOMMEND:
TSH, Free T3, Free T4, Thyroglobulin antibodies, Thyroid peroxidase antibodies.
The GP may check levels of TSH and free T4, sometimes free T3. They can also rule out other causes of symptoms (differential diagnosis).
Also often the thyroid struggles because it’s not getting the nutrients (vitamins & minerals) it needs to function properly, so ruling out potential deficiencies is also important.
I strongly believe A LOT of women are walking around with undiagnosed thyroid issues, so feel free to share if you think it could help someone. Karine 💕🦋💕
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#worldthyroidday #thyroidhealth #hypothyroidism #hashimoto #hashimotos #thyroiditis #subclinicalhypothyroidism #perimenopause #thyroidhealth #underactivethyroid #thyroidtests #thyroidtest #thyroidtesting #womenshealth #womennutritionist #londonnutritionist #thyroidtests #nutritionaltherapy #womensupportingwomen #happylivingnutrition #se19 #londonmum #londonmums #postpartum #womenshealth #menopause #autoimunity

I think this quote by Maya Angelou is very relevan

I think this quote by Maya Angelou is very relevant when it comes to our health. As a nutrition practitioner, I am constantly learning, and RE-LEARNING, as after all, nutrition is a science and new evidence keeps emerging. Women especially go through different life stages, which means that things that used to work (i.e. diet or exercise routine) no longer work as well. It can be really frustrating at times, but eventually we CAN find what works for us. By listening to our body (we are our best doctor!), by talking to others and by keeping ourselves informed, by persisting without trying to be “perfect” all the time, by taking small steps, it will eventually pay off. Do you agree with this quote? ❤️
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Last weekend at beautiful Cliveden National Trust. 🌿
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#happylivingnutrition #se19 #mayaangelou #perimenopause #hormonehealth #motherhood #menopause #womenshealth #hormonenutritionist #nutritionaltherapy #nutritionaltherapist #londonnutritionist #menopausenutritionist #londonmum #londonmums #midlife #cliveden #clivedennationaltrust #southeastlondon #holistichealth #se26 #se22 #se24 #se21 #se25 #se27 #womenhealth

BATCH COOKING: Hands up if you have 30 minutes to

BATCH COOKING: Hands up if you have 30 minutes to prepare your lunch during the week? 🤪 I don’t think many of us have! That’s why I discuss with clients how they can quickly assemble a balanced plate (or packed lunch) in 5 or 10 minutes 😜. To help in the process, I recommend 1 or 2 batch cooking sessions a week. I am not talking about elaborate recipes with 20 ingredients, but simply to batch cook food items that can then be added to our lunch. Here 3 of my favourites that I batch cooked while cleaning my kitchen (& listening to a podcast). It took around 30 min.
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📷 2: QUINOA: Classified as a gluten-free whole grain (technically, it’s a seed). A good source of plant protein, fibre, minerals & B vitamins. I would suggest you rotate black, red & white quinoa. e.g. British quinoa @hodmedods Can be added to salads, soups, stews…
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📷 3: PUY LENTILS: My favourite lentils, something about the nice firm texture & the peppery flavour! You can use other types of green or brown lentils instead. A perfect addition to Spring salads! I like @merchantgourmet
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📷 4: STEWED FRUITS: I am a big fan of stewed apples! I use regular organic apples (I don’t peel, more goodness+time saver!), a bit of water and my favourite spice blend, Apple Pie Spice @spicemountainuk (cinnamon, nutmeg, cloves & cardamom). Stewed apples are higher in pectin, a gut-friendly soluble fibre. I like to jazz things up by adding rhubarb, or defrosted berries. Perfect with coconut kefir and sprinkled shelled hemp seeds!
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📷 1: My lunch. Plant diversity: 12+ different plant foods (=happy gut bugs!). 5 minutes prep using my batch cooked items, full & energised until dinner!
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These are just 3 ideas among many others. What about you, do you batch cook when you have a bit more time? What do you like to batch cook? 😉
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#batchcooking #londonnutritinist #happylivingnutrition #stewedfruits #stewedapples #quinoa #puylentils #batchcook #batchcookingideas #se19 #se21 #se22 #se26 #se25 #crystalpalace #southeastlondon #womennutrition #womennutritionist #plantbasednutrition #londonmum #plantbasedmum #womenhealth #nutritionaltherapy #nutritionaltherapist #guthealth #merchantgourmet #hodmedods #spicemountainuk

FIDGETING: HEALTH BENEFITS. I recently did a corpo

FIDGETING: HEALTH BENEFITS. I recently did a corporate presentation on eating for energy. We talked about ways to manage blood sugar levels through diet, as this can have a great impact on our energy levels, our concentration and our mood throughout the day.
I always try to also share one of my favourite lifestyle tip, which is movement after a meal. I could see that the team would struggle to go for a walk after each lunch, so luckily I recently came across a really cool hack. 😉
Researchers have found that fidgeting (or toe tapping) at the desk can support our health. Not only it is beneficial to preserve leg vascular function, it can also decrease the blood sugar response after a meal. According to researcher Javier Gonzalez, an associate professor of human physiology at the University of Bath, it may lower it by about 30%! 🤩
Of course, fidgeting your legs is not a substitute for a 10 minutes post-meal walk or chores around the house or the flat, but it is definitely a good strategy for when you are busy!
What about you, do you fidget your legs at the desk? Or will you? 😜
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#fidgeting #toetapping #soleuspressups #bloodsugarbalance #insulinsensitivity #bloodglucosecontrol #legfidgeting #postmealmovement #bloodsugarbalancingtip #fatigue #energylevels #corporatewellness #bloodglucoselevels #fidgetyourlegs #bloodsugarresponse #se19 #se21 #se26 #se25 #se27 #londonnutritionist #nutritionaltherapy #hormonehealth #femalehealth #perimenopause #menopausetip #lifestylehack #healthhack #happylivingnutrition

🌟FESTIVE HERBAL TEA BLENDS: Of course you could

🌟FESTIVE HERBAL TEA BLENDS: Of course you could make your own festive blends at home, but it’s a busy time of the year and it’s great we can rely on lovely products. I also think they are perfect stocking fillers! Here are some of my favourite seasonal caffeine-free tea blends:
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-YOGI TEA CHRISTMAS TEA: with cinnamon, orange, vanilla, star anise and cloves. A classic! I always have some at home in December.
-PUKKA WINTER WARMER: feel cosy with this ginger, rooibos, orange, star anise and cinnamon rooibos blend.
-NUDITEA AFTER EIGHT (THIRTY): an award-winning refreshing blend of rooibos, cacao nibs and shells, peppermint, all infused with vanilla. I really love this blend, it’s like having an after-eight chocolate (without the sugar!).
-BIRD&BLEND MULLED CIDER: this Christmas tea is filled with aromatic winter spices, cinnamon, steeped with apple chunks to create a comforting hot tea toddy.
-BIRD&BLEND GINGERBREAD CHAI: their award-winning, spiced Gingerbread Chai has a rooibos base; with the delicious tastes of cinnamon, ginger and cardamom. Another one that I really love!
-BOOST TEA: this organic blend was recommended by the lovely Saadia at my favourite local shop in Crystal Palace @havenwellnessuk . I was looking for a winter blend for my sister. A perfect one for the colder months, with Mullein, Elecampagne root, Liquorice root, Ginger root, Elderberry, Echinacea, Goldenrod, Cardamom.
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What about you, do you have a favourite seasonal tea blend to recommend? Have you tried any of these? Which one is your favourite? Wishing you all a lovely festive time! 🌟🎄🌟
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#gipsyhill #crystalpalacetriangle #westnorwood #foresthill #southnorwood #hernehill #happylivingnutrition
#southlondonmums #nutritionaltherapy #nutritionaltherapist #londonnutritionist #herbaltea #festiveteas
#pukkatea #yogitea #nuditea #birdandblendtea #christmastea #festivetea #wintertea #herbalteas
#se19 #se27 #se21

🌟 FOCUSING ON THE MOMENT: it’s hard, don’t

🌟 FOCUSING ON THE MOMENT: it’s hard, don’t you agree? There is beauty everywhere. Sometimes we just need to stop and take a moment to appreciate what is around us. Have a great weekend. 🌟✨🌟
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#lifestylemedicine #southeastlondon #matthaig #matthaigquote #mindfulness #positivethinking #mentalhealth #selfcare #livethemoment #thepowerofnow #londonmum #anxiety #happiness #focusonthemoment #mindfulthinking #womennutritionist #wellness #londonlife #anxietytips #naturetherapy #mindfulmoment #se19 #se27 #se22 #se26

MAKING HABITS: Occasionally, I agree to do a one-o

MAKING HABITS: Occasionally, I agree to do a one-off consultation, but like most colleagues, I tend to work with clients over a period of time. It is unusual for people to change their diet or lifestyle after just one session, and most of us need further guidance to help us stay on track and not get overwhelmed.
Research shows that people who make gradual small changes that can be added incrementally are more likely to adopt sustainable habits (a reason why crash diets don’t work!).
I’ve recently looked at the work of 2 leading experts in habit change, Dr Gina Cleo and James Clear.🤩
According to Dr Cleo’s research, it takes between 18 & 254 days, with an average of 66 days to form a habit. It’s important to remember that motivation is only required at the beginning, which is why coaching & accountability (it could even be a friend) are key during this period. For instance, I am working on increasing my muscle mass, which is important for women in their 40’s like me. I’ve all the equipment at home (dumbbells, kettlebells…) but I’ve been struggling to build this habit. So I invested in a few sessions with a PT. I agree with Dr Cleo that it’s important to do things we enjoy. As a gym-phobic, I prefer to exercise in a park or in a cosy studio. 🌞🌼🌿
James Clear is the bestselling author of Atomic Habits. Like Dr Cleo, he recommends to start small, but to do it consistently, and when these new tiny routines slowly add up, that’s when the magic tends to happen. That’s also my approach with clients.😊
What about you, have your read Atomic Habits? Do you, like me, have a walking buddy or a coach, someone who keeps you accountable? What has helped you make positive changes to your lifestyle? 😉
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#habits #habitforming #habitsforming #healthcoach #registerednutritionist #registerednutritionpractitionner #atomichabit #atomichabits #healthylifestyle #perimenopause #perimenopausal #menopausetips #makinghabits #lifestyletips #accountability #accountabilitybuddy #habitsforlife #habitforlife #smallgoals #smartgoals #londonmum #womenshealth #womenhealthuk #lifestylechange #notocrashdiets #healthyliving #londonnutritionist

🤎🍄BENEFITS OF POST-MEAL WALKS🍁🧡 My num

🤎🍄BENEFITS OF POST-MEAL WALKS🍁🧡
My number one lifestyle tip to clients! Indeed it’s not ideal to go and lie down, or sit on the sofa or in front of the computer just after a meal. I always recommend a bit of movement, even if it’s just a 10 min brisk walk, or simply movement around the house. 🕺🧹💃
Here are a few reasons why:
🧡 It stimulates the digestive process
🤎 it supports blood sugar levels
🧡 it helps regulate blood pressure
🤎 it supports your mood (esp. if you are outside)
Whilst a brisk walk may be fine for most, start slowly if you are not used to it, see how you feel.
What about you, is it also part of your daily routine? If not, will you give it a go? 🍄🧡🍁🤎
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#lifestylemedicine #lifestylehack #instagood #nature #instareels #postprandial #postprandialwalk #bloodsugarmanagement #bloodglucose #bloodsugarbalance
#postprandialmovement #glycemicresponse #healthylifestyle #healthylifestylehack
#mentalwellbeing #reels #reelsinstagram #postmealwalk #nutritionpractitioner
#nutritionaltherapy #nutritionaltherapist #londonwellness #londonmum
#londonwellbeing #perimenopausetips #lifestyletips

HOMEMADE & HOMEGROWN GIFTS are the most thoughtful

HOMEMADE & HOMEGROWN GIFTS are the most thoughtful. 💝
I love receiving and offering edible gifts and there is something special about being given a plant cutting. 🌱 You do have a thought for the person each time you water the plant.🪴
My mum travelled from France to London last week (on the hottest day of the year!🥵) with a suitcase full of her homegrown produce: (wonky!) cucumbers, colourful tomatoes & courgettes, rocket (she knows I am obsessed!), rhubarb (she then made a delicious coulis), a variety of herbs, lemon verbena (perfect for an evening infusion) and physalis Peruviana (Cape gooseberries), which my children are obsessed with. 💛
Now I can’t wait to forage some blackberries and turn them into edible gifts! 💜
What about you? Do you like receiving edible gifts? Do you gift your friends with your homegrown produce or edible gifts? 🌸🌿🍎🥒 I am taking an Instagram break, so see you in September with more tips on how to support gut health & hormone health. Pop me an email if you want to get in touch. Have a great summer! 💕💕
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#homegrownuk #growyourown #homegrown #wonkyvegetables
#ediblegifts #seasonaluk #seasonalproduce #eattheseasons
#eattheseason #julyproduce #lemonverbena #physalis
#ediblegift #londonnutritionist #nutritionaltherapy
#happylivingnutrition #homegrowngift #sustainablegifts
#plantbaseddiet #plantbasedlondon #plantbasedmum
#seasonalfoods #seasonalvegetables #seasonalfruits
#se19 #crystalpalace #southeastlondon

WHY EAT COLD COOKED POTATOES: If prepared in a he

WHY EAT COLD COOKED POTATOES:
If prepared in a healthy way and consumed in moderation, potatoes can be quite nutritious, especially cold cooked potatoes. 😉💛
WHY?
The answer is resistant starch!
It is a unique type of starch that feeds our friendly gut bugs and supports the production of short-chain fatty acids (e.g butyrate), which are associated with various health benefits (e.g. improved gut health).
Also, many studies have shown that resistant starch promotes insulin sensitivity (blood sugar balance) after a meal.
HOW?
So what can we do? Boil potatoes (I try to buy them organic and keep the skin for extra fibre), let them cool down and leave them in the fridge for at least 20 minutes. If you can, refrigerate them overnight. This creates the beneficial resistant starch. 🤩
Did you know this and will you be adding them to your summer salads?💛🌿
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#resistantstarch #bloodsugarbalance #bloodglucosebalance
#bloodsugarlevels #gutmicrobiome #guthealth
#insulinsensitivity #bloodsugarcontrol #shortchainfattyacid
#butyrate #potatoes #nutritiontips #nutritionhacks
#nutritionaltherapy #plantbasednutrition #se25 #se22
#hernehill #beckenham #happylivingnutrition #se19
#crystalpalace #londonnutritionist #coldpotatoes
#potatosalad #gutmicrobiome #gutmicrobiota

💛QUINOA, A FEW FACTS AND TIPS: ➡️Quinoa is

💛QUINOA, A FEW FACTS AND TIPS:
➡️Quinoa is an ancient, gluten-free grain (actually a “pseudo grain”) that originates from the Andean region of South America.
➡️The Incas considered it a sacred food & called it “mother grain”. 🌟
➡️Quinoa is a good source of fibre, protein, minerals and B vitamins.
➡️If you follow a gluten-free diet & want to support your gut microbiome, consuming quinoa & gluten-free wholegrains, such as teff, sorghum, buckwheat (not related to wheat), amaranth, brown rice or millet may help keep your gut bugs happy.😜
➡️It is usually well tolerated, including by coeliacs, for whom it’s a safe option.
➡️It is really easy to incorporate into your diet. I recommend batch cooking once a week, store in the fridge & add to salads (like I did), soups etc!
➡️You can rotate black, red & white quinoa. Black quinoa is a bit sweeter, white quinoa is milder & red quinoa is crunchier. 💛❤️🖤
➡️You can find quinoa grown in Britain. I like @hodmedods .Their quinoa is grown in Essex, they even have a smoked quinoa!
What about you, do you like quinoa? How do you incorporate it into your diet, any favourite recipe?😊
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#quinoa #quinoafacts #britishquinoa #ukgrownquinoa #hodmedods #hodmedodsquinoa #britishquinoa
#quinoasalad #quinoadish #quinoafacts #londonnutritionist #celiacdiet #celiacdisease #glutenfreegrains
#glutenfreediet #guthealth #gutmicrobiome #ancientgrains #nutritionaltherapist #nutritionaltherapy
#moreplants #se19 #beckenham #crystalpalace #londonmum #plantbaseddiet #plantbasednutrition

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