The Hungry Nutritionist

🔹PHYSICAL
The body’s physiological need for food.
It presents as the hunger cues that indicate our body’s need for energy, like when your stomach is growling and you have not eaten in a few hours.

🔹EMOTIONAL
The hunger we may get when we are experiencing uncomfortable emotions & have the desire to eat something to
help address these feelings.
For example, if you are experiencing a stressful time, you may crave comforting, carb heavy meals.

🔹PRACTICAL
Eating when you may not be hungry, but anticipate that you will get hungry at a later time when it’s not possible to eat.
For example, eating a meal or snack before a 3 hour flight to prevent feeling hungry during the flight.

🔹TASTE
The hunger we experience when we want a specific food.
It can happen when you are already full, or at the same time as physical hunger.
For example, you just finished eating a healthy, filling meal but want to have dessert after.

If you’re suffering from an eating disorder and are ready to take that brave step towards a healthier future, email [email protected] and book an appointment with me today 💌

LUNCH IN UNDER 10 MINUTES!

Everything is exhausting when life is dragging you down, including cooking, but our bodies need food to operate. And while it’s convenient to order takeout or nourish any hunger with the nearest bag of crisps, you probably don’t want to make that a daily ritual.
So here is a quick effortless meal for you to follow!

You will need: 🛒

Sea bass 🐟

M&S microwave Moroccan style lentils, use half the packet. (You may also use any bag of microwavable lentils)

Asparagus 🌱

Add the asparagus and sea bass to your fry pan and cook for 5-6 minutes.

Use half of the bag of lentils into a bowl and microwave for 2 minutes.

Serve together on a warm plate and top your fish with chilli flakes 🌶️

In the human body there are a trillions of microorganisms. The majority of these are in the gut, where they play a vital role in our health and wellbeing.

Microorganisms Tiny living organisms, such as bacteria, viruses, or fungi. 🦠

Microbiota A group of microorganisms in a particular location.

Microbiome Entire genetic material of microorganisms in a specific environment.

3 ingredient coconut cookies 🥥 🌴

YOU WILL NEED: 🛒
Desiccated coconut Caster sugar 2 eggs

METHOD

Add caster sugar and desiccated coconut
together in a large bowl.
Whisk the eggs before mixing all the
ingredients together creating a dough-like texture. If the texture is watery, put it in the fridge for 15 or just add more coconut!

Make sure to preheat the oven and keep on a low-medium heat!

“Good carbs” & “Bad carbs”: All the things you need to know about bread 🍞

Swipe right to read more about bone health 🦴

Today’s lunch: Pan fried salmon on top of a gorgeous veggie packed salad. 🥗 🐟

24 grams of protein 💪🏼

Clearing out the last of the veg in my fridge using:

Cooked runner beans, chopped
Romano pepper, sliced
Broccoli head, chopped
1 large carrot, shredded
Chives, chopped
Pumpkin seeds
120g cous cous

Dressing:

1 tsp mustard seeds
1 tsp Dijon mustard
1 tsp honey
1 tsp white wine vinegar
A squeeze of lemon 🍋

🫐 JULY SEASONAL FOODS 🫐

Benefits of eating local and seasonal food:

🥒Fresher, seasonal and local produce has a shorter time between farm and table.

🤤 Seasonal food are more tasteful.

🌿 More nutritious, seasonal produce retains more nutrients since it’s harvested at peak ripeness and consumed soon after.

🥗 Encourages a varied diet

💷 Cheaper, seasonal produce is more abundant and has lower transportation and storage costs

🌍 Better for the environment, reduced carbon footprint associated with transportation, storage and artificial growing methods.

Next time you’re at your local supermarket, try adding some seasonal foods produce to your basket!

Courgette, beetroot & feta Summer fritters!
Pair it with a mixed leaf salad or with mixed leaf salad on toasted sourdough.

Prep time 10 mins
Cook time 6-12 minutes
Serves 4

Ingredients 🛒

1 large courgette, grated
Grated rind of 1 lemon
2 spring onions, sliced
2 tablespoons flour
2 tablespoons of chopped mint
50g feta cheese, crumbled
1 egg yolk
2 beetroots, grated
2 tablespoons of olive oil
Salt and pepper
Basil leaves to garnish (optional)

Method:

Mix together the courgette,lemon rind, spring onions, herbs, feta, flour and egg yolk in a large bowl and season well. Gently stir in the beetroot until the mixture has just speckled red.

Heat heat a little of the oil in a frying pan, add a tablespoon of the mixture to the pan and fry for 1-2 minutes (I made larger size to fit my sourdough) on each side until golden. Transfer to a serving plate and keep warm while frying the remainder of the mixture, adding the remaining oil to the pan if necessary.

Garnish the fritters with basil leaves and a mixed leaf salad.

For cucumber dip:
To serve as an accompaniment, mix together 200ml greek yoghurt, 1 crushed garlic cloves, 1 teaspoon of roasted cumin seeds, 1/4 grated cucumber, squeezed of excess liquid, and a pinch of paprika in a serving dish. Season well

Enjoy!

Quick throw together salad for work tonight! (Obviously not taking my bowl to work and yes I just threw it into a container).

Reasons why you should pack your own lunch to work:
Your wallet will thank you! Your gut and mind will too It’s better for the planet Lifts your mood Control of what you eat Portion control Save time at work!

As a lover of Italian food, I’ve created my own take on the spaghetti AOP! 🍋🌶️🥕🥒🍝🫒

I used egg tagliatelle pasta and incorporated ribbons of courgette and ribbons of carrot to minimise starch carbohydrates and to get my veggie fix, all made in just 10 minutes and have plenty leftover for tomorrow’s lunch!

Not to mention, it’s a great way for any parents out there with children who are fussy eaters 😉

This meal is FULL of flavours as plain as it looks, using fresh parsley, garlic, extra virgin olive oil, chilli flakes, lemon zest and juice, mixed Italian herbs, salt and pepper.

To help reduce blood sugar spikes and for protein I had made an appetiser of sardines and a mini caprese salad!

You can manipulate this recipe by using more ribbons or less, incorporate animal or plant protein or adding a bowl of your favourite vegetables to the side.

The ingredients for this pasta works for making a simple dish taste so delicious 🤤

Healthy turkey nachos!

How To Make Loaded Nachos Healthy

Baked tortilla chips.

Use lean protein such as lean ground turkey or chicken.

Add beans for fibre and top it with a fresh element at the end!

Cook time: 15 mins
Serves: 3
Ingredients 🛒

- 1/2 a packet of ground lean turkey mince (enough for leftovers for tacos or for a burrito bowl!

- 1 tbsp of olive oil

- 1 tbsp of tomato paste

- 1 whole tomato (diced) 🍅 (do not add to mince)

-1/2 can of black beans (drained) 🫘

-1/2 a white onion (diced) 🧅

- Fresh red and green chilli (sliced) 🌶️

- Fresh coriander (chopped) 🌿

For the Guacamole

-1 avocado 🥑

- big squeeze if lemon juice 🍋

- 1 tsp of 0% fat Greek yoghurt

- chilli flakes (use to your liking) 🌶️.

Method:

1.) Heat a heavy-bottomed pan over medium-high heat. Add the tbsp of olive oil and allow to heat for a few seconds.

2.) Add the ground turkey, breaking it apart into pieces. Let it sit for a couple of minutes to get some color, then continue to break apart. Add all Black beans, tomato paste, diced onion to the pan and mixed all together until cooked.

Guacamole:

1.) scoop the avocado from its skin and put into a bowl.

2.) Using a fork, mash the avocado completely (it doesn’t have to be perfectly smooth unless you use a blender). Add the lemon juice, yoghurt and chilli flakes and mix together.

Serve with 50g (15 chips) tortilla chips and top mince with the freshly sliced peppers and chopped coriander!

Enjoy!

🥜🍒🍊🌽 DIVERSITY MATTERS!🥦🫐🍆🍉🫘

Bacterial diversity is associated with consuming a variety of plant species, according to an international gut microbiome project analysing data from thousands of volunteers. Researchers have discovered that eating 30 + plants a week is linked to the production of various short-chain fatty acids; these help to protect both gut health and immunity💪🏼

Consuming indigestible fibre has also been proved to boost richness of the gut microbiome, while low level in the diet reduces overall bacterial diversity. Vegetables and whole-grains like oats, brown rice, beans and lentils, nuts and seeds are great sources of fibre.

UK health guidelines advise healthy adults to eat 30g of fibre daily from different foods. Many of these foods have a “PREBIOTIC” effect by feeding beneficial bacteria. Naturally fermented “PROBIOTIC” foods like kefir can also be helpful; for example, most species of lactobacillus are found in fermented foods.

Several studies have found that the typical western diet, which is high in animal protein and fat and low in fibre, led to a marked decrease in total numbers of bacteria and beneficial bifidobacteria.

While a change in diet can rapidly alter microbiome balance, it takes a long-term change in eating habits to create significant shifts in bacterial diversity. 🌱

WHY DO I FEEL BLOATED?!

Bloating is the sensation associated with gas in our gut, when your abdomen feels swollen and is commonly distended. It can make us feel uncomfortably full and is sometimes accompanied by pain, flatulence and nausea. 😵‍💫🤢

🧬THE SCIENCE PART:

Before eating, the gastrointestinal tract contains 100-200ml of gases, mainly carbon dioxide, oxygen, nitrogen, and hydrogen. After we eat, the volume of gas can increase by 65%!

CAUSES OF BLOATING:

🧠Brain: Stress can effect the gut motility and digestion via the gut-brain axis.

👄 Mouth: We inhale gas while eating.

Fermentation by bacteria creates excess gas.

Bacteria normally in the colon ferment food in small intestine.

Small intestine: In those with SIBO, bacteria overgrowing in the small intestine can lead to bloating.

Large intestine: Fermentation activity of gut bacteria naturally creates gas, while constipation can trap gases. 💨

Ovaries: Female s*x hormones have complex effects on the gut and immune system, which can ultimately affect bloating.

What are the principles of healthy eating? 🥦🥕

It can be confusing and frustrating with all the information you read on the internet when it comes to finding the best way to eat well. The principles of healthy eating are super simple - variety & balance!

🌿 Vegetarians and vegans:

The same principles apply, but consuming a wide variety of protein sources are necessary as plant proteins are incomplete, meaning it lacks certain amino acids. Proteins building blocks are 20 amino acids and the body must acquire 9 of these from diet. While meat, eggs, fish and dairy offer complete protein, most plants are incomplete.

🫛🫘 Protein sources:

Soya-based food products provide complete protein

Tofu - 8g per 100g

Tempeh - 18g

Quorn - (A mycoprotein)Complete protein source 11g per 100g.

IFACC

Baked kale & oven baked salmon with warm chickpea salad. 🥙

Another random throw together of delicious Mediterranean inspired food.

For protein I baked my salmon with olive oil, squeeze of lemon and pepper wrapped in tin foil.

Salmon is a nutrient-rich, protein-packed fish that’s high in healthy unsaturated fats (the kind associated with lowing cholesterol) and low in saturated fats.

Baked kale, does have nutrients left. Some are cooked off during baking, but one of the benefits of kale chips is that it contains some nutrients while resembling the texture and satisfaction of potato chips, making it great for weight loss!

Chickpeas are great for stabilising blood sugar, manage weight, support the heart and gut health. Perfect for pumping extra protein to your snacks or meals. 💪🏼

Warm chickpea salad recipe 🛒

3 tablespoons extra virgin olive oil
1 dried red pepper, deseeded and broken into pieces
1 clove garlic, thinly sliced
1 pint cherry tomatoes, halved
2 (14-ounce) cans chickpeas, drained and rinsed
3 tablespoons roughly chopped Italian parsley
1 tablespoon chopped mint leaves
Juice of ½ a lemon (optional)
Sea salt, to taste

How to keep your summer salads interesting! 🤔

I chose the pre-made Green Goddess Salad from M&S for it’s healthy fats such as avocado and seeds and variety of plants, tender-stem, sugar snaps and leaves. 🪴

First, I removed the veg and put them in a fry pan based with olive oil and added some chopped mushrooms to sauté and help bulk up the meal.

I added a small amount of quinoa (used the last of what I have left, I would say just under 1/4 a cup) to help with satiety.

On high heat, I oven baked my salmon using olive oil and a squeeze of lemon to marinate whilst wrapped in tin foil. Cook until salmon is flaky and about to fall a part for that mouth watering texture 🤤

For the salad dressing, I made my own and drizzled on 2 teaspoons over the whole salad, making the perfect leftovers for another salad!

1 tsp of honey 🍯
1 tsp of whole-grain mustard
1 tsp of Dijon mustard
Squeeze of lemon

This meal is high in protein ✔️
Full of healthy fats ✔️
Easy to digest carbohydrates ✔️

For anyone with IBS, just reduce the amount of broccoli and asparagus to a couple stems of each
Be careful with the green peas as they can cause IBS symptoms ⚠️

I 💚 Salads 🥗

Lemon and tuna steak fillet 🐟 🍋

Ingredients 🛒
Tuna steak 1 teaspoon of capers 1 Tbsp olive oil (for pan to cook tuna) Mixed lettuce 1 tomato, slice into wedges 1/4 avocados 1 small beetroot, chopped 2 baby carrots 1 chestnut mushroom, sliced into wedges

How to cook the tuna steak:

Put the tuna steaks into a heated frying pan over a high heat and allow to cook for 1-2 mins, depending on how thick the tuna steaks are.

Turn the tuna over and cook for 1-2 mins on the other side. Look at the side of the tuna to see how far through it is cooked, but remember it will keep cooking for a short while when taken off the heat. Rest for a couple of mins before serving.

I’m a Nutritionist, and I’ll never give up on pasta. 🍝
Here’s why:

I used the last of the food in my kitchen to make a simple yet so tasty pasta which is FULL of antioxidants 🐟🍋

As low-carb diets are popular, pasta itself is often treated as its own special category of food to avoid.

Pasta makes the perfect base for helping you create and utilise any leftover foods in your kitchen. Being a great source of energy and fibre if you’re using whole-grain.

Why You Should Eat the Foods You Love 🤍

First of all, life is short. And if you restrict the foods you like, you’re more likely to binge on them later. Maybe for you, that’s not pasta. Maybe it’s rice or ice cream or some sort of lolly. Whatever it is, if you try to remove it from your diet completely, you’re more likely to overdo it when you finally do eat those foods again.

Sometimes what food we choose is about more than its nutritional value. It can be about convenience. It can help us celebrate with our family. It might have to do with our budget. And even though it’s been put down over and over again, pasta can be good for you. So mix it up, try new recipes with it—and above all, enjoy it.

Eggy bread with lemon & basil 🌿 🍋

MUSHROOM CHICKEN SUN-DRIED TOMATO ORZO

This dish has always been a favourite of mine, super filling and heart warming. Chicken for protein, plants such as spinach and sun-dried tomatoes which have a high concentration of lychopene, an antioxidant which fights free radicals in the body and orzo pasta 🍝

YOU WILL NEED 🛒
1 onion, chopped
100g orz pasta =1/2 cup
2/3rds jar of sundried tomatoes
mushrooms - 100g = 1/ 2 a packet
1 chicken stock cube - 500 ml boiling water
1 TEASPOON chilli flakes
4 cloves garlic (chopped up)
1/2 packet spinach (or more if you want)
some black pepper ground into it
2 TABLESPOONS 0% fat Greek yoghurt

Method:

1. Fry chicken and onion for a while in olive oil until brown.

2. Add everything else EXCEPT cream and spinach and pasta

3. Cook for 45 mins with lid on (number 3 heat)

4. add pasta , cook for 45 mins more.

5. add spinach and yoghurt just before you want chow down!

The meaning of nourishment is getting everything your body needs from your diet to perform optimally. This doesn’t mean weight loss or following a crash diet.

Eating “clean”, going gluten free (when you don’t have an intolerance), and giving up carbs may sound captivating in their promises for fast results, but these are simply nothing more than restrictive diets that may cause long- term damage as a result of limiting the range of nutrients your body receives.

To achieve optimum nutrition, aim to consume natural, whole foods more often as these are a great form of nutrients and is extremely effective yet simple strategy to quickly improve and maintain health, whereas heavily processed foods offer less value.

If anything you read, hear or see, please consult a healthcare professional. A bit of guidance and advice may be all it takes to help you become the best version of you.

If you have any further questions, don’t be afraid to send me an email/ DM to book a consultation. 🥗🤍

ONE DISH BANANA & WALNUTS OATS CAKE 🍰
Walnuts are great way of adding some omega-3 which supports brain and heart health, mixed dark and milk chocolate (I’m a chocoholic), fibre, vitamins from the bananas and spices and herbs to sneak in some plants. This can be adjusted to suit all dietary preferences.

YOU WILL NEED:
3 bananas
65g Greek yoghurt
200g oats
280ml almond milk
40g walnuts
Handful of dark and milk chocolate (mixed together)
1 tbsp maple syrup
1tsp baking powder
1tsp cinnamon

METHOD 👩🏻‍🍳
Mash two large bananas (3 small)
Add oats, baking powder,cinnamon, 3/4 cup walnuts, maple syrup, almond milk and Greek yoghurt.
Mix until all the ingredients are combined evenly
Add extra chocolate, walnuts and slice banana on top.
Bake 35-40min at 180c
Serve with yoghurt. Can be stored in the fridge for up to a week.

Roasted lemon & thyme chicken and veg 🥦

This healthy comfort food just has everything you need.

Ingredients:
1 chicken breast
3 baby mushrooms, sliced in half
1 baby beetroot, sliced in half
2 florets of broccoli
1 small sweet potato, diced
1 carrot, sliced
Preheat your oven to 200c.
Boil the sweet potatoes and carrots on the stove top until soft.

Drain and put on some tin foil and add a clove of garlic. Use 1 tbsp of olive oil and a sprinkling of salt and place in the oven for 15 minutes.

Add 1 chicken breast , use 1 tbsp lemon and thyme seasoning and rub it in to the oven as well as the broccoli, beetroot and mushrooms.

Aiming to eat 3 salads a week is a great way to increase plant diversity. There is a lot of talk around the subject of gut health. This isn’t just a tend - there is so much research to support it.

It is known that having a healthier gut is by having a diverse range of different gut bacteria which carry out many important functions benefiting our health.
Our gut holds trillions of micro-organisms (referred to as the gut microbiome).
What we consume has an effect on the composition of these bacteria.

Eating a diverse plant- based diet will heal you increase your microbiome diversity by aiming to eat plenty of fruits and vegetables (most people don’t consume enough). Try adding some pumpkin seeds & fruit to your oats or eating whole grains will help, just don’t opt for the same things everyday as diversity is key!

Ways to help:

Eating seasonally - provides higher yield of nutrients

Spreads & dips - hummus, salsas, avocado for fibre, protein and nutrients

Fermented foods - containing live microbes which contribute to the gut microbiome & contain loads of nutrients

Autoimmune diseases involve the immune system mistakenly attacking the body’s own tissues. For the past 4 years, I have been battling uveitis, a condition that causes inflammation inside your eyes. The cause of my uveitis is unknown and that’s why it’s important for me to do my part and focus on my nutrition. Eating foods such as berries, pineapples & vegetables like beets, broccoli, leafy greens, celery & salmon, can help prevent cellular stresses and promote a healthy gut microbiome to help control uveitis and other inflammatory conditions.