Tag Archives: nutrition

Chocolate! Make, Eat, Nourish.

Chocolate. That one food that has so many connotations. Comfort food, treat, stress-buster, guilty pleasure, sinfully bad, and now, health food!

Ancient civilisations revered it as sacred, a food of the Gods, used it for ceremony, community, and for its health benefits. You can learn to do that too, finding out exactly why it is so good for you, when to use it and how, plus the fun of creating your own mini masterpieces to take home and either enjoy yourself, or choose to share!

Master chocolatier Louise Taylor from JM Chocolate will teach you how to make your own beautiful chocolates, good enough to gift as well as eat. I’ll be fleshing out all that indulgence with the real health aspects that make chocolate the super food it truly is, whether for mood, hormones, inflammation, and more, and how to use it for effective health boosting.

Should you eat it? Yes! Come and master chocolate and its benefits to the full.

Find out more about Louise here: https://jmchocolate.co.uk/

Only a very small number of places available – BOOK HERE!

Venue will be confirmed on booking – the class will take place in Plymouth.

Eat to Beat Stress, Depression and Anxiety – Diet for Mental Health Workshop

Mental health is as important as physical health, or at least, it should be! The brain is an incredible organ, controlling everything we do, whether we’re conscious of its workings or not. The causes of mental health disruption can be intricate, and can be causal, situational or a combination of both, but diet is a key part of getting, and staying, balanced.

Feeding your body and brain the right foods and nutrients to support mental health (and the function of the brain, adrenals and gut) is now recognised as one of the single most important steps everyone should take as a foundation for controlling anxiety, balancing mood, and protecting yourself from stress.

Knowing what other factors affect brain function, what to do (or not do!) and how to go about taking control for ourselves is essential too.

This session looks at the what, why and how you can ensure the best environment for optimum functioning, including wider factors and interventions. This is an interactive session, with the opportunity to ask questions, so you leave ready to eat to beat stress, depression and anxiety, and protect not just your own mental health, but your loved ones’ too!

You’ll be able to choose one of the three Happy Brain Series packs worth £10 as a complimentary gift to use after the event to carry on the good work!

Book your place HERE »

Early bird tickets available until May 26th. Limited places.

Terms and conditions: all bookings are final and non-refundable. If you are unable to attend for unavoidable reasons, it may be possible to attend a later event if there is space.

Eat For Life 6 Month Nutrition Course 2019 – Plymouth Group

Early Bird price of £222 available until March 21st when the price returns to £250. There are just 5 places on this course.

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 with monthly modules building a 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 or recorded videos), 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 25% discount on a 1-2-1 assessment

Optional Extra Classes for local students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two.

  • Simple Suppers cookery class
  • Clean Cakes cookery class

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!

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, Bristol 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.

Gluten – friend or foe?

Gluten isn’t always the culprit when we have problems with digestion or the gut in general. Bread isn’t the enemy! In reality, proper bread is your gut’s friend. So, how do you know whether you really do have a problem with gluten, or whether it’s something else? And how do you find a loaf that nourishes while taking action to restore balance to your dodgy digestion?

The fibre in good bread is crucial to such diverse factors as gut health, probiotic environment, toxin removal, hormonal balance, energy, reduced bowel cancer risk, and much more. On this full day masterclass you’ll not only get the definitive good gut guide from a functional nutrition perspective, you’ll also have this info weaved seamlessly through a foundational artisan bread making experience as fine as the crumb on a loaf even Paul Hollywood would approve of!

There are only 7 places left – to pay in instalments, drop me a message via the Enquiries tab. Event details are here.

Delicious dipping for endless energy!

One of the things that I end up talking about a lot, whether in classes or with clients, is the importance of keeping blood sugar balanced throughout the day.

Avoiding the late morning or mid afternoon slump that has us reaching for a quick fix is a key factor in sidestepping a number of niggles that you may not associate with plunging blood sugar levels. It’s not always the obvious symptoms like hunger that signify a need to fill the tanks.

Other symptoms might be things like fatigue, headache, dizziness, irritability, feeling slightly wobbly, or even feeling anxious without a real reason.

Resolve this by ensuring that you have a good breakfast with a major protein component (whether that be something like eggs, yogurt, or nuts and seeds), and have decent snacks prepared if there is a delay of longer than 3-4 hours between breakfast and lunch, and lunch and dinner.

The best snacks for maintaining blood sugar levels are protein based too – in fact, all meals and snacks should be a combo of protein and complex carbs with a bit of healthy fat for prime nutrition and fuelling.

Is it difficult to do in the everyday run of things? Not if you are prepared, and even that preparation is often just a chuck in and whizz exercise!

This is one of my two favourite dips – not only is it quick and easy, it’s full of all round fresh goodness, keeps well to last through the week, it’s easily transportable for going out and about, and absolutely delicious!

For all of us ladies over 40, edamame beans are obligatory for getting the best soya phyto-oestrogens in the most natural, healthy form. Stay away from the processed soya like meat replacements, milks and yogurts that are just frankenfoods, and eat this  Grab edamame beans from most supermarkets in the frozen section, or just pop into a Chinese supermarket.

Lovely and light, perfect for the return of the light as we hit spring and look forward to summer!

Edamame Energy Dip

250g edamame beans (thawed if from frozen)
3 cloves of garlic
50g baby spinach
20 mls white miso (from paste and water mixed)
50 mls coconut oil
50g tahini
lime juice to taste (1-2 limes)
seasoning
sesame, poppy, pumpkin and/or sunflower seeds

In a food processor, whizz up all the ingredients except the lime juice and seasoning until the lumps have blended out. Add the lime juice and seasoning until you’ve reached your desired taste and consistency. Serve with the seeds scattered over the top, and dig in with veg crudités and wholegrain crackers.

Deck the tree with (healthy) cookies!

The festive season means many things, but to me, on the inevitable taste and sensory level that I seem to have as a default mode, December means spices. Cinnamon, ginger, nutmeg, cloves, oranges, all spice, and so much more. Jewelled colours, rich aromas, and warmth to counteract the wintry chill.

There are so many ways to incorporate this – strategically placed bowls of satsumas, a pot pourri made of dried orange slices, cinnamon sticks, bay leaves and juniper berries, and of course, spiced biscuits!

I love making these gorgeous spiced biscuits that can be used as decorations for a few days before being eaten.

Although based around a gingerbread recipe, if you don’t like gingerbread, leave the ginger out and use other spices – all cooking should be adapted and a creative therapy in itself.

This is a lovely family activity, both creatively and food skills and health-wise. Spices are wonderful for health, as are herbs. Sprinkle around liberally, and add to everything!

Christmas Spiced Tree Cookies

175g dark muscovado sugar
85g golden syrup
100g butter
3 tsp ground ginger
1 tsp ground cinnamon
350g plain flour, plus extra for rolling out
1 tsp bicarbonate of soda
1 egg, lightly beaten

Heat the sugar, golden syrup and butter until melted. Mix the spices and flour in a large bowl. Dissolve the bicarbonate of soda in 1 tsp cold water. Make a well in the centre of the dry ingredients, add the melted mixture, the egg and the bicarbonate of soda solution. Mix well. At this stage the mix will be soft but will become firmer as it cools in the fridge.

Cover the surface of the biscuit mix with cling film and leave to cool in the fridge for about 1 hr or until it is firm enough to roll out.

Heat the oven to 190C/170C fan/gas 5. Turn the dough out onto a lightly floured surface and knead to make a little more pliable. At this stage the dough can be wrapped and kept in the fridge for up to a week, or frozen. Roll out to around 2-3 mm thick. Cut into your favourite seasonal shapes, then transfer to baking trays, leaving room for them to spread. If you plan to hang the biscuits up as decorations, make a small hole in the top of each one using a skewer. Repeat until all the dough is used, or freeze any leftovers for later, to keep the decs going all Christmas – they will get eaten after all!

Bake for around 12-15 mins until they colour a little. If the holes you have made have closed over while baking, remake them while the biscuits are warm and soft using a skewer or knife. Cool for a few minutes on the baking tray, then transfer to a wire rack to cool and allow them harden up completely for decorating. Decorate with icing, edible glitter, or any other decorations you fancy.

If hung up on the tree or around the house, the biscuits will be edible for about a week, but will last a lot longer as decorations. Maybe make in the few days before Christmas for decs that last through the celebrations for some new year nibbles!

Make Your Own Vitamin C, It’s Easy!

This winter, decide to stay off the vitamin C supplements (often containing nasties that have a negative impact on our health) and make your own. Yes, it really is that easy! A great activity for kids, and such a great way to get immune boosting nutrients into their diets without fighting over pills and potions.

If you’re suffering with a cold, or just want to make sure you keep up your intake of vitamin C, use this simple way to make your own booster – grab a couple of lemons or oranges (unwaxed and organic) and either use a veg peeler to take off strips of the outer rind (refrigerate the rest for use later), or cut into strips after using the flesh. Do the same with satsuma peel after enjoying a Christmassy citrusy treat!

Allow these strips to dry somewhere warm for a day or two, then blitz in a coffee mill or blender. The powder can then be sprinkled into smoothies, on to yogurt, or taken in any number of ways.

This is a fabulous way to get not only a hefty dose of vitamin C, but all the other co-factors, flavonoids and antioxidants present in the whole food rather than a synthetic supplement. There’s also evidence that Vitamin C supplements are manufactured from GMO grain sources – not good! – and some contain aspartame!

Boosting nutrient intake always has to be better from natural sources, so that it’s properly assimilated. Of course, there’s the fact that nutrients work in synergy and interdependently to maintain health – vitamin c works with other nutrients like zinc, selenium, flavonoids and B vitamins to fight a cold or flu, for instance – so using whole foods provides the range needed in the most bioavailable form.

So, get some seasonal citrus into your body this winter, with your own booster powder to boot, and have a healthy winter!

P.S. We all know that the right probiotic balance in the gut is crucial to our immunity too – to give yours a boost with a high strength foundational formula, try my Go Pro blend here, and keep your gut happy!

Do you need eating plans for your clients?

Do you need professionally designed, nutritionist formulated eating plans or resources with a proven track record of success for you to use with your clients?

Health professionals can white label my tried and tested eating plans and resource packs to reflect their own brand or business. 

All my Easy Start Eating Plans are available for white labelling via two levels of package, whether you would like my designer to design, brand and present your chosen plan or plans or use your own design professional. The end result will suit your business and reflect your area of practise.

The packages also include a licence to use the content as you wish for a year, after which you can renew annually for the basic licence cost only.

Altogether this is an effective way to bring professional nutritionist-standard eating plans and resources to your clients as part of your business model, and as a extra element in your work, helping your clients to improve their holistic health with real food solutions that address their bodies and brains on a multi-system level, repairing and re-establishing a functional food foundation for optimal health.

If you would like to discuss the available plans and their suitability in depth, please contact me to set up a call – I’d be happy to help.

To check out the available plans, and for full details, click the link below.

Eating Pans and Resources For Health Professionals

Want to be able to talk to clients about nutrition?

The London Functional Food Coach course beginning in the autumn 2018 is now open for applications from medical, complementary, fitness and mental health professionals who want to add diet and lifestyle assessment and solutions to their practice for a truly holistic approach!
 
DATE TBC – October 27/28 with 3 further training weekends every 6 weeks or so, and subsequent assessment and certification day (dates tbc). Full details on case study requirements, assessment, and training via the syllabus – see the website link.
 
WHAT IS FUNCTIONAL FOOD COACHING FOR HEALTH PROFESSIONALS?
 
Health is holistic. As experts in our fields, we can go into all kinds of detail and great depth, supporting our clients in healing the particular issues that they have consulted us to address.
 
But what about the areas we know only a little about? The areas that we know they are struggling with, that are contributing to their problems, that would really help our clients to fast track their recovery, but that we are not qualified to deal with. Now the opportunity is here to add diet and lifestyle assessment and solutions to your own on boarding process.
 
My mission is to train mental health, complementary, medical and fitness professionals how to quickly and effectively assess their clients for food, specific nutrition and diet, encourage necessary changes in a nonintrusive way, and give clients the tools to easily make the changes they need to for optimal recovery and health.
 
WHAT WILL I LEARN?
 
You’ll learn how to assess how your client’s diet is contributing to their health issues, what other factors might be aggravating them, and how to suggest easily achievable changes. You’ll also learn how to recognise when a client does need further professional intervention to resolve root issues that will hold back their recovery or work with you.
 
You’ll train in physical and mental health targeted assessment and intervention to complement the arena that you practise in. Food, nutrition and diet are integral factors in both physical and mental health disruption, as evidenced in a growing body of research. It’s also common sense in its purest form – our bodies and brains, and all their processes and functions, are created and supported by what and how we eat.
 
HOW WILL IT HELP MY CLIENTS?
 
This is the future of effective healthcare – a holistic approach, with our bodies’ nutritional needs and functional mechanics as the foundation that everything else is built on. It helps the body and brain to work and heal optimally, supporting physical, mental and psychological therapies by alleviating symptoms and niggles that act as roadblocks to full healing.
 
Being able to offer Functional Food Coaching is something that sets you apart from your peers, and truly gives you the ability to offer services that support the whole person.
 
With nearly 25 years of practice experience, a range of training, and specialist knowledge in mental health nutrition, weight management, food addictions, gut disorders, auto-immune conditions and cancer recovery, as well as being a qualified, experienced teacher, I’m uniquely placed to be able to train YOU in how to do what I do initially with clients.
 
This training will encompass:
 
– the components and mechanics of ideal food, nutrition and diet from clinical and functional nutrition perspectives;
 
– what an ideal day and week look like, and how to point to immediate, small, but significant, changes dependent on your client’s age, and other crucial factors;
 
– how to work with clients’ assessment forms and food diaries;
 
– how to address issues and changes in a non-intrusive way, motivate and encourage;
 
– what extra tweaks are required for common conditions or issues, such as menopause, IBS, intolerances, hormonal disruption, chronic fatigue, and weight gain for physical health, and stress, anxiety, and depression for mental health;
 
– and recognising when more serious disruption requires referral.
 
I will be available for support or queries for the full 12 months after certification, and for every year you continue as a Functional Food Coach.
 
The training comprises personal training sessions as well as the group training days, plus case study reviews and assessment before certification. The opportunity to become a Functional Food Coach is limited to small numbers in any one cohort, and only a couple of intakes annually.
 
WHAT DO QUALIFIED FUNCTIONAL FOOD COACHES HAVE TO SAY?
 
Lauren, Life and Resilience Coach, Nutritional Therapist, Educator
 
“I was really keen to take this training due to my passion for a holistic approach to health. I wanted to know more about how what we ate could affect how we feel, sleep and act. I feel I’ve learnt so much about the crucial elements of nutrition in managing stress, anxiety and depression. The fact that we can control our hormones and neurotransmitters through the food we put in our body is absolutely mind-blowing, especially when you understand the science behind it all which Jane makes so easy.
 
The resources, yearly licence and Jane’s fantastic teaching skills have left me not only confident but EXCITED to start working with people and their diets. Knowing and, more importantly, understanding how nutrition affects our health, I can’t wait to get out and spread the word.
 
If you are looking for a more holistic approach that everyone can easily access I can not recommend this course enough.”
 
Annie, Psychotherapist, Counsellor, social prescribing advocate
 
“Jane’s passion as regards a holistic approach to mental health issues, together with her knowledge and experience around working with food and its benefits shone through in this really interesting and worthwhile course.. As a psychotherapist I will certainly be including what I have learned into my work with clients.”
 
HOW DO I JOIN?
 
To become a Functional Food Coach, you will need to apply via the website – this course does not qualify you as a nutritionist; it adds a certificated functional aspect to your own work and assessment processes, a postgraduate element.
 
The Functional Food Coach Academy is in the process of approved training school accreditation by the Complementary Medical Association.
 
Once the places are filled, entry closes until I choose to run it again. The future starts now!
 
QUESTIONS?
 
Click here to go to the website to apply, contact me or ask for a syllabus, or send me a message via the contact form in Enquiries.

How To Cook Vegan For Health – June 2018

EARLY BIRD PRICE OF £45 AVAILABLE UNTIL MARCH 31ST (subject to availability)

Vegan eating is gaining popularity and ground as a diet that’s better for our bodies and the planet. A plant-based diet can be very nutritious IF it’s done properly. Too often becoming vegan can result in simply cutting out meat, dairy, and animal products without considering what unique macro and micro nutrients need to be substituted in other ways. Removing significant sources of essential nutrition can result in health issues, defeating the object of changing our diet to be healthier!

So, if you’d like to try a vegan diet, want to ensure that your diet is giving you everything you need, or just want to see what the possibilities are and add more animal-free meals to your diet, this class is for you.

You’ll learn exactly what and how to eat for blooming, plant-based health, cook a selection of delicious vegan meals, and take away the information and recipes you need to carry on cooking at home.

BOOK HERE! 

This is a very popular class and sells out quickly, so book early to ensure a place!

Early bird price of £45 applies if booked by March 31st, subject to availability. Full price of £55 after this date. 

Please note, booking closes on May 26th to allow for ingredient purchase, information production, and staffing.

T&Cs: bookings for events are non-refundable, but attendance can be transferred to another event or a later date at my discretion if I’m informed a week or more prior to the event, or two weeks prior for a cookery class.

Prices will be increasing significantly for future classes to cover increased costs – to take advantage of this class at an amazing price, book one of the remaining spaces.

Also note that you will be added to an email list to be sent joining details and event information, plus any resources. Your data is kept safe and secure at all times on a dedicated email platform. You will not be sent marketing or other newsletters unless you create an account on the website or sign up via my Facebook page to receive my free resource.