Diet Matters

🔥 If the burn is real…⁣
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…try keeping a food and symptom diary and see if any of these foods/drinks might have been a trigger!⁣
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🧡 Diet and lifestyle changes (see my post from earlier this week) can really help with acid reflux and heart burn symptoms.

5 Bone Health Highlights⁣
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🦴 vitamin D⁣
🦴 exercise⁣
🦴 calcium⁣
🦴 stop smoking⁣
🦴 protein!⁣
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I need to work on my calcium.⁣
What are you working on to reduce your risk of osteoporosis?

💗Say these out loud to yourself.⁣
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💗How powerful?!⁣
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💗I’m no psychotherapist, but try and do it regularly and feel your mindset shift.

🔥 Do you feel the burn?⁣
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Take a look at these potential lifestyle causes and see if you could be making any changes? ⁣
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Later this week I will post about potential dietary triggers of acid reflux/ heart burn.

Snacking is often the first thing we turn to when:⁣
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- There’s a stressful situation⁣
- Anxiety hits⁣
- There’s boredom⁣
- A low mood creeps in⁣
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❤️ Try and make a list of easy, accessible activities that you enjoy, that will help distract you from the desire to snack when you know you are not hungry, and when you know that it is the feelings that are driving the snacking. ⁣
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Any other ideas? ⁣

📢 Say it with me now! ⁣
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💗 This is 100% inspired by , thank you for your wise words!
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🙌🏻 Such a valuable mantra, especially on a Monday.

💗 Wise Words on a Wednesday…⁣
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For me the early nights trump them all!!⁣
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What small thing could you do today to help fill your well-being cup…?⁣
⁣Thank you for this fab reminder 💗

💚Vegan or avoiding dairy?⁣
Check out these plant based yoghurt comparisons.⁣
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💛The main differences are the protein and fat contents- which one would you choose?

🌧 If you are feeling discouraged about your diet or your lifestyle…⁣
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💗 Try and focus on the positive changes you can make to your diet or routine that don’t involve restriction!⁣
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💗 Be kind to yourself! ⁣
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💗 And if you feel that you have “slipped up”, draw a line under it and focus on these changes that will help you feel better and contribute to improved health! ⁣
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Is there one that you struggle with in particular?

💗SNACK TIME!⁣
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If you feel that you are very hungry at your meal time and this causes you to eat too quickly/ mindlessly/ much…⁣
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❤️ Having a snack that is high fibre and contains protein, carbohydrates, fat can help to control your blood sugar levels and moderate your hunger.⁣
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Fibre, protein and fat help to slow down the breakdown of carbohydrate into sugar and prevent a spike in blood sugar levels after eating. ⁣
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❤️ Just having a fruit on its own is often only satisfying for a short amount of time afterwards, try pair up your fruit with something that contains protein/ fat/ more fibre. ⁣
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🍇 If you love grapes, try pairing them with a matchbox size slice of cheese or yoghurt or a small handful of nuts or roasted chickpeas! ⁣
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❤️Do you have a favourite?

This 👆🏻 for a Friday reminder…

🤯Yoghurt overwhelm!⁣
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🤔There are a lot of choices in the yoghurt aisle.⁣
To try make things clearer for you- have a look at this comparison.⁣
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🥣 The last time I did this, it was using full fat options. This time using fat free options- it is interesting to see the difference in protein and calcium.⁣
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👍🏻 I encourage my balloon and bariatric patients to go for the higher protein options so as to make meeting their protein requirements that much more achievable. ⁣
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🌱 Next time I will compare some plant based yoghurt alternatives. ⁣
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👉🏻 In this comparison I used FAGE total 0% and Sainsburys Fat Free Greek Style and natural yoghurt.

Mindfulness…something I talk about ALOT…⁣
Be it after surgery or an intragastric balloon- your habits around your meals are key to help you optimise your success…⁣
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🍽 Make each meal or snack an event⁣
🪑 Sit down at the table each time you eat⁣
📱 Try and avoid big distractions like phone, tv, computer, driving etc⁣
🐢 Take your time⁣
🦷 Chew well!⁣
👅 Notice the textures and flavours⁣
⏰ Pause between mouthfuls⁣
🧠 Ask yourself how that mouthful has made you feel⁣
🤔 Tune in to your signals ⁣
😊 Stop as soon as you feel content! ⁣
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Anything else to add…? ⁣
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🍂 Autumn is arriving! ⁣
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I love the change of season and I do particularly love autumn- the colours, the coziness, the transitional feeling!⁣
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A few things to think about to optimise health as the days get darker and cooler:⁣
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- ☀️ Vitamin D: a tablet or spray is a must to keep our levels up during the darker months.⁣
- 💧 Hydration: as it gets cooler, we may be less likely to reach for the water. Think about ways to stay hydrated - hydration is important year round.⁣
- 🥾 Exercise gear: if you are exercising outside, make sure you are equipped for the cooler, wetter, muddier days- don’t let the weather out you off! ⁣
- 🥕Veggies: if you are a salad fan- think about other ways to get your veggies in as the weather gets cooler and you are wanting warmer food.

What a fantastic trip to Paris!⁣
Thank you once again for this opportunity to share, learn and collaborate with the Allurion PEX Team and the regional dietitian board. ⁣
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Much learning, much sharing, lovely food, an early morning run to see some sights! ⁣
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Soon, I will be sharing more about the work I have been doing with Allurion, my patients, and my bariatric work! ⁣

💗 I’ll just leave this here on this sunny sunny Friday! ⁣
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Not much more to say.⁣
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Thank you for this fab post. ⁣

Insta VS Actual!⁣
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With all the January hype…bear these in mind! ⁣
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Any others to add?⁣
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💗SNACK TIME!⁣
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❤️ Not everyone does, but I do love a snack.⁣
They are an important part of my lifestyle to avoid the hanger! ⁣
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❤️For some, it is normal to start feeling hungry about 2.5 hours after eating. If this is you- try and schedule a snack at that point to prevent yourself from getting you too hangry.⁣
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❤️ Having a snack that is high fibre and contains protein, carbohydrates, fat can help to keep you fuller for longer. ⁣
Fibre, protein and fat help to slow down the breakdown of carbohydrate into sugar and prevent a spike in blood sugar levels after eating. ⁣
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❤️ Just having a fruit on its own is often only satisfying for a short amount of time afterwards, try pair up your fruit with something that contains protein/ fat/ more fibre. ⁣
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💗At the moment my favourite nourishing snack is a toss up between the apple and PB combo; cheese and grapes; and a banana with some walnuts! ⁣
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❤️Do you have a favourite? ⁣
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🤯 Tired of thinking of meals?⁣
Me too! ⁣
So, I’m taking it back to basics while I find my mojo!⁣
Above are three combos that are super simple to prepare and delish to eat!⁣
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😋 Flavours help to make meals more interesting and satisfying soooo…⁣
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🧀 I would add some grated cheddar cheese to the omelettes for added yum! ⁣
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🧄 To the stir fry I would cook it in vegetable oil, and add soya sauce, ginger, and garlic! ⁣
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🍋 When it comes to the salmon, I would drizzle the salmon with olive oil and lemon juice; add vinaigrette to the salad; and a touch of butter and perhaps chopped parsley to the potatoes. ⁣
Which one would you choose?

Following on from yesterday’s post…⁣
💗Try to avoid the extreme exclusions⁣
💗Try to avoid labelling food as good or bad⁣
💗Try to focus on positive changes and habits⁣
💗Try to ensure that these changes and habits are sustainable in the long term and that you will be able to remain consistent.⁣
💗 TRY TO SHOW YOURSELF AND YOUR BODY LOVE! ⁣

A message for 2022!⁣
Step away from the fad diets.⁣
Think about ways to nourish your body and your soul.⁣
Think about ways to improve your hydration.⁣
Think about ways to improve your gut health.⁣
Think about ways to improve your heart health and your strength! ⁣
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👆🏻What is one change you are aiming to make to improve your well-being?⁣
🍎 Mine is to include more fruit! This is something I find tricky especially in the colder months! ⁣

🍃 Are you planning on reducing your meat intake in January?⁣
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Have a look at these foods that you can include to help boost your protein intake. ⁣
Any surprises there? ⁣
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Protein is super important to include in the required amounts- to help maintain muscle and bone mass; to maintain skin and hair health; to help control blood glucose levels; help keep you satisfied after eating; and to help maintain overall well-being. ⁣
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Let me know if any of these food’s protein content surprises you! ⁣
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From myself and Dietitian Doggo supreme, wishing you all a very Merry Christmas!⁣
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What a year this has been.⁣
Let’s see what 2022 has to offer!⁣
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My goal for this next week or so is to spend QT with loved ones, rest, be grateful, get plenty of fresh air, play board games, and to watch Love Actually for the 723rd time. ⁣
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Thank you to my clients and followers for your support. ⁣
Sending love and light to you all. ⁣
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Cravings!⁣
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❤️ These are normal! And can often happen when: ⁣
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- When we do not eat regular balanced meals and snacks⁣
- When we totally avoid fun foods⁣
- We are triggered by emotions, by visual cues, or by circumstances ⁣
- When we do not listen to our body’s hunger and fullness signals⁣
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👉🏻Some tips to help manage cravings:⁣
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🧠 If we can learn the difference between hunger and a craving, it can go a long way.⁣
Listen to your body, is it brain hunger or stomach hunger?⁣
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📱 Keep a diary. Is there a specific time of day when cravings happen? Is it when you sit down to watch tv? Is it stress? Is it being with a certain person?⁣
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📝 Once you have recognised your triggers...make a plan! Either introduce a balanced snack at that time; if you have had a snack- find ways to break the habit.⁣
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🛀 Find positive ways to distract yourself- make a list of activities that you enjoy that will change your mindset: Bath! Read! Crafts! Walk! Call a friend! ⁣
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😊 Be mindful while you are eating, and take you time! Savouring your food more and making your meals more of an event will help to make the meals more satisfying and pleasurable.⁣
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🚫 Avoid totally restricting the fun foods that you would normally crave. This feeds the restrict-binge cycle. Removing the restrictions we place on certain foods makes them less desirable/ forbidden/ tempting.⁣
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💗And ABOVE ALL!💗⁣
Be kind to yourself!!!! ⁣

Is constipation an issue for you?⁣
If so, have you tried any of these strategies?⁣
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With the change in diet and lifestyle over the festive season (more socialising, less exercise, less home prepared meals etc, more alcohol) - constipation can become a problem.⁣
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I find that I as soon as my water intake drops, my bowels take a hit.⁣
And in the colder weather, water intake can be a S.T.R.U.G.G.L.E.⁣
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😃 What are your reasons to move your body?⁣
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Fun?⁣
Strength?⁣
Mood boosting?⁣
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Sometimes it’s a struggle to get those trainers on, but once I’m out there, and once I’m done...no regrets!⁣
This last Sunday’s Santa run was particularly fun, swipe to see a proud finisher! ⁣

To do!⁣
- Make sure you spend time on your own to avoid the overwhelm!⁣
- Light candles to increase the winter coziness and chase away the gloom⁣
- Accept and embrace imperfection! We are not perfect, our lives aren’t perfect! The sooner we accept this, the happier we will be.⁣
- Go easy on yourself. So what if the gift wrapping isn’t matching, so what if you forget the brussells! ⁣
- Get outside and inhale that fresh air- a great way to clear the cobwebs, dissolve tensions and gain perspective!⁣
- Say no to guilt! Guilt is waste of energy and emotion. Don’t feel guilty about that extra mince pie, don’t feel guilty because you haven’t been able to see the whole extended family over Christmas. ⁣
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Which one do you struggle with the most?⁣
Mine is going easy on the expectations. ⁣

WINTER FOOD! ⁣
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💨 With Storm Barra currently throwing wind and rain at us and a few months of cold ahead…salad may not be top of the food choice list...but don’t give up on the veg! ⁣
There are still many delicious ways to get your vegetables in...⁣
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🥣 SOUP!⁣
So easy, not much prep - the veg doesn’t have to be cut up carefully. Cook it all together and whizz it up. Make a big batch and freeze individual portions.⁣
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🥚 OMELETTE⁣
Left over cooked veg? Chuck it in an omelette!⁣
Frozen veg? Chuck it in the omelette! ⁣
Spinach? Chuck it in too! ⁣
Tinned sweetcorn? Yup! ⁣
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🍲 STEWS⁣
Warming and comforting! This is where a slow cooker is super handy. Everything cooked together to make for a hearty meal⁣
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🌶 STIRFRIES⁣
If time is short, buy a pack of ready prepared veg, add a protein, add some noodles or rice, and BAM...high fibre, high flavour meal⁣
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🥕ROASTED⁣
Perfect with a meal, or added into a wrap/ omelette/ salad/ cous cous...⁣
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🥙 FAJITA⁣
I LOVE Mexican food...add those mushrooms, peppers, onions, sweetcorn to up the deliciousness and the fibre! ⁣
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🤷🏻‍♀️What would be your fave? ⁣
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❤️My favourite would be a stir fry with plenty of ginger, soya, and some chilli! ⁣
And. Fajitas!
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✊🏻 Not much else to say except low fat does not always mean healthier or more nourishing!
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🙌🏻 Thanks to for this excellent graphic! ⁣
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Tuesday Truth Bombs⁣
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💣 Healthier lifestyle changes are much more sustainable when an “all or nothing” approach is avoided!⁣
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💣 Making extreme changes will often mean over restriction. Over restriction will often mean obsession with those foods. Obsession will lead to overeating. Overeating will lead to guilt. Guilt will lead to over restriction. ⁣
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💣 Try to make gentle changes which suit you and your lifestyle. ⁣
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💣 Try to make changes that you know you will be comfortable with and confident in keeping in the long term. ⁣
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✌🏻Peace.
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