Tag Archives: body image

Eat For Life Nutrition Course – Groups in Plymouth or Online

Eating healthily, or the broader science of nutrition, have become an over-complicated, faddy, and for some, confusing part of everyday life that should, in essence, be easy. Food is the foundation of our physical and mental health, energy, mood and daily function, so what could (and should) be simpler than nourishing ourselves properly every day?

In truth, it IS simple, particularly when you understand some key jigsaw pieces of information about the body and brain, and how the jigsaw should be put together.

In this course, I take you through a foundational understanding of food, nutrition, health and daily diet for you or your whole family over six months, combining monthly meetings in Plymouth or via Zoom, with fortnightly lessons delivered via a building manual of information and video, and membership of a closed group for students. Ask questions in the group between our meetings where we’ll go into the content in depth (for intricate in between queries, I’ll answer with FB lives), and meet me and your fellow students in there as often as you like.

So, what are the foundations of nutrition knowledge for every day living and eating? This is what you will learn:

  • The Basics
  • Ideal Diet and Myth Busting
  • A Week’s Eating, Store Cupboards, Organisation and Prep for Busy People
  • Nutrient Lists and Recipe Development
  • Servings and Portions, Meal Combining and Family Feeding
  • Shopping, Storing, Nutrient Depletion and Nutrient Status
  • Blood Sugar, Energy, and Adrenals
  • Hormones and How to Balance Them
  • The Good Gut Guide
  • Happy Weight and Fat Burning
  • Mood, Food and Keeping Your Brain Balanced

Bonuses:

  • membership of the Functional Foodie recipe and resource hub for a year
  • a 50% discount on 1-2-1 assessments for the first 10 students to join
  • How To Eat Vegan For Health online cookery course free for the first 20 students to join

Optional Extra Classes for Plymouth Group students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two. These places will be offered to the Plymouth group once we have started.

  • Simple Suppers cookery class – 10 students
  • Clean Cakes cookery class  – 10 students

All students finishing the course will receive a certificate of achievement.

Dates listed here are for Plymouth monthly meetings on a Monday evening. Virtual conference room meetings will be on the Tuesday evenings.

Treat yourself and your loved ones to the best of health every day. It’s easier than you think! Eat better, feel better, do more….

BOOK YOUR PLACE IN PLYMOUTH HERE!

BOOK YOUR PLACE IN THE VIRTUAL GROUP HERE!

Payment plans also available, please contact me for details. Contact me to secure your place with a deposit.

This course is not suitable for professionals wishing to bring nutrition into their practice – you can train as a Functional Food Coach in Plymouth, London or in a virtual class by applying here: Become a Functional Food Coach for a truly holistic practice!

Terms and Conditions:

Those on payment plans will be expected to commit to making all payments, regardless of continuing to attend group sessions as space has to be paid for in advance.

Due to the nature of the material, no refunds will be given. If you have an queries about the course or content, please contact me to discuss them before joining.

4 Weeks to Fabulous!

Feeling in need of a boost as the seasons change? Improve your health and lose weight in time for the holidays in the 4 Weeks to Fabulous group mastermind for serious results and high accountability!

The summer is here, and we’re half way through the year! As we head towards the holidays, plan to feel your best with my mid-year mini-bootcamp. Join the 4 Weeks to Fabulous review and reboot mastermind group for a fast track to boosting health all round as well as positively impacting weight, water retention, hormones, stress levels, and mood, and all over a period of 4 weeks.

I’ll give you a sample eating plan, shopping list and store cupboard staples rundown, plus recipes, advice, daily motivation, support, and weekly live Q+A sessions within the group on its Facebook page.

You give me daily feedback on the motivation thread, pictures of your delicious, healthier, happier meals, and your wins, challenges and questions.

The cost? £28/$41 (that’s only £1/$1.50 a day!)

The result?

Less weight & water retention
Increased energy
Improved stress resilience
Balanced hormones
Boosted mood & motivation

Where?

The 4 Weeks to Fabulous secret Facebook group.

No fuss, no emails, just the tools, advice, professional support, and likeminded community you need to boost your health!

We start on July 2nd. So what are you waiting for?

Join here!

Take your foodie health to a new level with The Functional Foodie hub!

You love good food and great health. You live life to the full, and want the energy and joie de vivre to squeeze everything out of every day. So, how do you do that, with all the demands of modern living? Keeping up to date with the latest news, information and advice on health and food is an essential part of protecting yourself and your loved ones.

Recipes, health information, wellbeing motivation, and the most accurate advice – that is what the hub is all about.

We all have health concerns, or have loved ones who do. What would it be like to be able to access the professional input of an experienced functional nutritionist without having to spends hours, and a fortune, in consultations? Get the latest, researched knowledge and advice every month, with a different issue, condition or niggle under the spotlight each time.

Members can access my advice round up on the focus issue, a targeted recipe and demo video for that issue. Our private Functional Foodies closed Facebook group is yet another benefit of joining us.

Food is the ultimate healer – it’s our fuel, our nourishment, our daily foundation for energy and existence. What could be better than knowing exactly what foods can do to heal and protect, with recipes right there for you to use?

Each month members have access to recipes targeted at healing the health focus for that month. As the months go by, the scope of professional advice and healing recipes broadens and builds. Your personal health library and cooking bible, all in one place.

Get the inside track on foodie health from me every month, with videos, targeted recipes, your questions answered, and a private Facebook community, plus an extra recipe hub and exclusive resources. Daily healthcare made easy!

FF-Logo-web

Here’s a peek at the Foodie Focuses for the next few months:

In January we had Real Food for Real Life: What IS the ideal diet?

In February I talked about The Omega Question: The essentials about fats.

In March I gave members the inside track on Supercharging: Easily boost the nutrients in your daily diet.

In April I’ll let Foodies in on Beating the Bloat: The causes and how to beat it.

May will be about Gluten: Hard to stomach?

In June we’ll examine The S Word: Conquering the sugar monster.

And so it continues every month!

There is so much confusing information out there, often contradictory, and it can be hard to know who and what to trust. This is a place where my members’ questions and concerns are addressed, where information can be relied upon, and where you’ll get the inside track on health and how to use food as daily healthcare. The professional input of an experienced functional nutritionist at your fingertips – what’s not to like?

The price for full annual Foodie membership will rise monthly this year as the content keeps on going and keeps on growing, so joining earlier locks in a year of amazing value for an incredible price – in April it’s only £55 (approx $78 USD). Awesome value!

Check out this blog post on how to influence your mood with food – it’s the essence of functional food. Check out the hub and membership here.

Keep calm with duck….

Getting the real food recipes out….

What a whirlwind life has been since Christmas! Besides being offered a twice monthly radio show (more details soon!), I’ve been busy loading fabulous recipes, health advice and resources onto the Functional Foodie membership, course and recipe hub website in preparation for launch later this month/early February.

Here’s my new logo, looking amazing on an apron that my brother and sister-in-law (coincidentally also my designers and tech wizard, David Jarvis and Tamsyn Jarvis at Skim New Media Ltd) had made for me for Christmas. Such a thoughtful gift – it means my videos are Functional Foodie to the max too!

So, if being health conscious and eating deliciously are your thing, keep a lookout for the launch – with a free membership option, and the full Foodie membership for even more targeted advice, monthly health bundles, resources and recipes, plus a building choice of dedicated courses and programmes to put your health back in your hands, my aim is to make this a one stop shop for delicious, actionable health and happiness!

What is it that you want to know, or want access to as a member? Let me know – the more I know about the information and advice that makes achieving health easier for you, the better I’m able to provide it.

To get a fantastic introductory Foodie membership offer, join the Foodie waiting list here: http://eepurl.com/VNBjz

Have a happy, healthy week!

Supplements. Too much of a good thing?

I’m not a fan of supplements, and this is why. It’s been known in the functional medicine world for a long time – real food first, and then (and only then) add anything that’s still required, specifically, advised by a professional. The only supplements that I designed for my range are those that support specific functions rather than put imbalanced nutrient profiles into the body, and this imbalance is where the problems lie.

Too many look on supplements as magic bullets rather than seeking the specialist advice of nutritionists when they have issues that they need to resolve. It’s the worst kind of DIY. In large doses, or in combinations that we wouldn’t find in food, many nutrients can be dangerous, throwing any number of systems and processes out of whack, with potentially devastating results.

I’ve treated people with life-threatening conditions caused by popping pills and potions – it can be really serious stuff, and not something anyone can predict or even see signs of until it’s too late.

We often see these kinds of articles and assume it’s the conventional medical world or the media trying to put us off alternative medicine. This time, it’s not.

So, do yourself the ultimate favour – give supplements and magic bullets a miss, and consult a specialist. I’m sure these won’t be the only studies we see, but with cancer cell proliferation a result of these particular ones, do we really need to? Your health isn’t a DIY project, and your body definitely isn’t a wonky shelf….

Check out the story on the research into antioxidants and cancer cell proliferation here!

Want to make a permanent change for a cleaner, leaner, happier, healthier you, naturally? Check out the Real Food Reboot online course, with 3 levels of support here.

5 Tips for a Flat Stomach

Top five tips for a flat stomach – fitness classes or the gym might be the way to get abs you can bounce a coin on, but try the following things to get a flatter midriff today:

1. Swap white, processed carbs for granary/wholegrains: avoiding bread, pasta and rice should only be done under professional supervision, after a positive diagnosis for wheat or gluten intolerance, as wholegrains are an important source of vitamins, minerals and fibre, keeping blood sugar stable and beating the bloat. Some people do test negative, but have problems with gluten/wheat – there is a different root cause so consult a functional nutritionist.

2. Live, probiotic yogurt: keep beneficial bacteria populated and working to maximise digestive health. ‘Good’ bacteria also boost immunity throughout the body and produce essential nutrients.

3. Protein: Good quality protein like salmon, chicken and turkey contain very little fat if prepared properly while producing a host of benefits to the body in terms of nutrients.

4. Avocado: though often thought of as fattening (which in excess they are!) avocado contains ‘good’ mono-unsaturated fat which has been proven to prevent belly fat accumulating as well as upping the amount of fat your body burns after eating it. Watch portion sizes – consuming more calories than you expend will always result in weight gain.

5. Fruit smoothies: a homemade smoothie containing a range of fruit will provide lots of soluble fibre to maintain efficient digestion and reduce bloating.

So, a fruit and yogurt smoothie for breakfast, avocado salad for lunch and baked salmon with brown rice and veg should see you well nourished, well fed and svelte-stomached!

‪#‎functionalfood‬ ‪#‎beatthebloat‬ ‪#‎cleanandlean‬

Want to make a permanent change for a cleaner, leaner you? Check out the Real Food Reboot online course, with 3 levels of support here.

The Body and Soul Club

So, do you want to reach your happy weight and improve your health, for good? Then join the best club for weight loss in Plymouth… 

Your weight is a reflection of yourself, your life and your relationship with food. We all have a ‘happy’ weight, a natural shape that we are born to be, and which we naturally find when eating the way we are designed to eat. Factors such as stress, lifestyle, self-esteem, lack of time, food choices, nutritional status, and even medications, can affect our weight.

There IS a better way! The Body and Soul Club – changing minds, not just bodies!

Have you got a clear goal, wanting to:

  • feel better,
  • be healthier,
  • have more energy,
  • feel more body-confident,
  • keep up with the kids or grandchildren,
  • feel good in the latest fashions?

The Body and Soul Club is about real food for real people living real life, not fads, rules, denial, replacing meals, and sky high expectations.

The meetings are based around a no-diet diet, rebooting your system physically, tackling mental and emotional causes of weight gain, and coaching you to regain, and keep, the best shape you can be. It’s a result of over a decade of research, and the successful permanent weight loss of  my previous clients, some losing as much as a stone in the first month. It’s designed to:

  • make abundant, delicious food a daily habit as natural as brushing your teeth;
  • show you how our bodies work, what we should eat, and why;
  • fit in with the realities of busy lives;
  • give you an eating plan, a wide range of recipes, and practical tips and tricks;
  • encompass the physical, mental and emotional aspects of a healthy relationship with food;
  • provide the guidance and community you need to coach you through the process of reaching your happy weight;
  • include guest experts and demos on essential aspects of successful weight loss, such as exercise, relaxation and positive thinking;
  • and break through the body, mind and spirit roadblocks sabotaging you!
  • weighing is optional and private, but everyone is accountable for putting the knowledge into action….

There are limited spaces available to ensure I can give everyone the input they need – email me to enquire about available courses or spaces in the first instance, or join the waiting list. I ask a 6 month commitment – we’re changing minds and bodies!

PLEASE NOTE: the commitment is for the full 6 month term of the programme – all subscriptions are due regardless of attendance.

Current courses:

3 June-18 November 2015- meetings run fortnightly on the first and third Wednesdays of the month, from 7.30-8.30 pm, with the personal coaching Q+A from 8.30-9.00 pm.

Joining fee – £25 with a session fee of £7.50, billed as a monthly £15 payment.

Other day and evening courses coming soon – email to be informed first of the next available club sessions.

Come and reach your happy weight with us!

 

Spring has sprung with the season’s new potatoes!

Potatoes are one of those foods many cut from their diet as we head towards beach season: perceived as highly starchy, calorific carbs, the humble potato has had quite a bad press in recent times. The truth is very different! Any potato smothered in butter or eaten in large quantities is, of course, going to lead to weight gain. The season’s new potatoes, though, make a body (and weight) friendly part of nutritious eating. Cook with the skins on to preserve nutrients, as many are just under the skin.

Cutting the potatoes makes them go further, and the addition of healthy fats increase the anti-inflammatory, heart-healthy and brain-boosting qualities of this simple dish. Tomatoes and chives both offer significant nutrients, and new potatoes themselves partner this with their own essential vitamins, minerals and antioxidants. Particularly high in vitamin C, A, K, B vitamins, folate, potassium, iron, phosphorus, copper, chromium, magnesium and calcium, new potatoes are true stars of energy release, cardiovascular and immune support, plus a real mood food. Even better, they boast a range of antioxidant flavonoids, carotenoids, and kukoamine compounds which research has shown may prevent hypertension, heart disease and cancer.

So, hot or cold, give these little nutritious nuggets a place on your healthy plate. Make the most of the wild garlic when it springs up in the woods, and use instead of chives for a wonderful kick!

Grilled Potatoes with Chive (or Wild Garlic) Dressing
450g salad/new potatoes
1/2 tbsp cider vinegar
3 tbsp extra virgin olive oil/rapeseed oil
1 1/2 tbsp chopped chives or wild garlic
10 chive or wild garlic flowers
2-3 tomatoes on the vine
seasoning

Boil (or steam) the potatoes in lightly salted water for 10 minutes, or until just tender. Make the dressing by whisking the vinegar with 2 tbsp of the oil, then whisk in the chives/wild garlic and flowers. Drain the potatoes and cut in half horizontally if small, or cut into thick slices. Season, oil the cut sides with the remaining oil, and place cut side down on a heated griddle or frying pan. Cook until golden, then turn to briefly cook the other sides. Place in a bowl and coat with the dressing. Serve hot as part of a meal, or cold as an alternative potato salad. Enjoy!

photo anankkml at freedigitalphotos

Spectacular spinach!

Spinach is one of those green leafy veg that mothers and grandmothers have exhorted us to eat for generations. Clearly they knew something, well before the age of nutritional research! Calorie for calorie, spinach provides more nutrients than any other food, topping the rankings for nutrient richness and diversity. 

Bursting with high levels of a spectrum of vitamins and minerals, it’s also brimming with phytonutrients that provide powerful antioxidant protection. Although virtually all vegetables contain a wide variety of phytonutrients, spinach is prized for its flavonoids and carotenoids. Researchers have identified more than a dozen different compounds in spinach that function as anti-inflammatory and anti-cancer agents, with exciting studies ongoing.

That old enemy, inflammation, has been shown to be quelled by eating spinach, particularly in the gut, while bones, blood pressure, circulation, nerves and eyes all benefit. Its high proportion of protein and essential fatty acids boost mood and motivation too.

With its delicate texture and jade colour, baby spinach can be enjoyed as a salad leaf, sandwich filling, or even as part of a fruit smoothie (yes, really!) Creamed spinach is one of my favourite ways to make this lovely leaf the star, but it’s such an accomplished mixer that it can go with almost anything. Despite its impressive nutrient profile, it’s true that the more variety you can squeeze into your eating, the better. So, here’s a classic pairing of tomato and mozzarella with a spinachy twist – heap onto sourdough toast for a gorgeous lunch, or accompany with meat or fish and a green salad for a main meal.

Spinach, Tomato and Mozzarella Gratin
1.5 kg of spinach, washed and drained well
175g baby plum tomatoes, halved
2 red onions, finely sliced
2 garlic cloves, finely chopped
300g mozzarella, sliced
fresh aromatic herbs of your choice e.g. basil, oregano, marjoram
thickly sliced sourdough, toasted
seasoning
rapeseed oil and extra virgin olive oil

In a large pan, add a little rapeseed oil and fry off the onions until golden, adding the garlic just before the end to avoid it burning. Season and set aside, then wilt the spinach in batches in the same pan in a little rapeseed oil, setting aside to cool. Season as you go to ensure the spinach is well seasoned while all the water is drawn out by the salt at this stage. When cool, put in a colander and squeeze out any excess water. Preheat the oven to 190 C fan/210 C. In a gratin dish (approx 30 cm oval or equivalent) layer the spinach, onions and mozzarella, then top with the tomatoes and herbs. Drizzle with olive oil and bake for 25-30 mins until golden and bubbling. To serve, rub the toast with garlic, drizzle with a little olive oil, and top with a sizzling scoop of gratin.

Enjoy!

Photo by smarted FreeDigitalImages.n

Boost your brain with a smoothie!

Whizz up this Brain Boost Smoothie for breakfast if you have a busy, mentally demanding day ahead – the protein, healthy fats, antioxidants, minerals and vitamins will keep blood sugar release steady, brain function sharp, and concentration focused.

Just one of the smoothies in the smoothie and juice mini-book I’m currently writing – taking the fruit acid, calorie and fibre considerations into account, there are ways to utilise the real supercharging value of smoothies and juices as part of broad and balanced daily eating. 

This is also what I’ll be teaching in the morning masterclass at the Nourish Retreats weekend with The Barefoot Doctor in April (you can check it out and book here – http://www.nourishretreats.co.uk/…/nourish-renewal-at-shar…/

So, go ahead and boost those brains! Enjoy!

Brain Boost Smoothie

Ingredients:
250 ml organic milk or substitute (or more if you want your smoothie thinner)
125 ml probiotic yogurt
1 banana
frozen blueberries (or berries/mixed fruit of your choice)
a handful of flaxseeds/milled flax and chia seeds
2 spoonfuls of almond/cashew/pumpkin seed butter
cinnamon to taste

Chuck in a blender/smoothie maker, whizz and enjoy!

Serves 2