Tag Archives: recipes

The Lifestyle Project 30 Day Online Fast Track – November

30 days to change your ways!

If you are looking for real change in your health, eating habits, or nutrition knowledge for daily diet, the 30 Day Fast Track eating plan could be for you. I’ve created it because I’ve seen just how many there are who find themselves confused by conflicting information, stuck in their progress towards whatever health/weight/daily eating/habit goal they have, or just feel that they are fed up with feeling like they do. Is there a better way from a reliable source? Yes! The 30 Day Fast Track is designed to be just that!

What is the 30 Day Fast Track? It’s a month of real, focused change, inside and out, with me daily, with advice, recipes, video demos, live Q + As, guest experts and motivation to guide, support and empower. It includes mindset and exercise to bring truly holistic guidance and progress to shifting into a healthier, happier, more balanced state of wellbeing. It all happens on Facebook in a secret community for your intake.

Make a change for life, not for just January!

With the right food and everyday habits, your body can function efficiently giving you stable energy levels, vibrant health, and a glowing sense of well-being, plus of course, increased resilience to disease and stress, and reaching your happy weight, the weight that’s right for your body.

Re-energise your body, revitalise your health, reboot your lifestyle with an everyday masterplan that revolves around delicious real food! Add mindset, exercise and self care and you have a true holistic transformation. No quick fixes, no short term gains, just long term, healthier habits.

I’ve ploughed all 20 years of functional food knowledge, experience and passion into creating online solutions that can deliver a calmer, slimmer, happier, healthier you.

You get my most popular and effective eating plan. Here’s what Zoa had to say about it:

“I started The Masterplan last week and I am absolutely loving it!! I’ve already lost 2lb and an inch from my waist which is incredible but most of all I’m really enjoying experiencing loads of new food. I never really bothered too much before because life gets in the way so I would eat the same things all the time – things which I actually thought were quite healthy but wow, if this is healthy, bring it on !! I have never tried so many different foods before and I thought I had a fairly good diet! I’m also finding ways to slip gut friendly food into the family’s meals too, it’s great, I am loving the creativity of it all! It’s time for me now. Thanks Jane!”

The Fast Track is a huge holistic collection of what it takes to get you on the right track with the right tools in your toolkit – food, nutrition and diet; exercise; mindset; self care; recipes; video demos; resources; shopping and food lists; and me by your side!

Book your place on the next intake in November 2019 to commit to transformation today!

For the Food Foundation level, CLICK HERE.

For the upgrade to the Functional Gut Focus level with added gut support package, CLICK HERE.

There is also a general free group for all interested in changing their lifestyle holistically – The Lifestyle Project.

T&Cs: Fast Track intakes begin periodically through the year – email if you wish to confirm the next start date or check out the Functional Foodie Facebook page events. Purchases are non-refundable due to the nature of the product and process – if you have particular dietary needs, these can be accommodated by arrangement, so please email to confirm your needs and arrangements, or ask any questions before purchase.

No results are guaranteed – progress and success will depend on your own application of the information and support/guidance provided, and individual factors that cannot be predicted or accounted for in advance/without full assessment. 

To discuss whether this is for you, get in touch and I’ll be happy to have a chat.

Gluten and the Gut – A Gut Health and Bread Baking Masterclass

To pay in instalments, drop me a message via the enquiries page.

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?

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!

The Bread Bit:

Sourdough is by far the healthiest way to bake and eat bread. A true sourdough uses only 3 key ingredients plus a little time and patience. Gluten itself is not water soluble and can therefore be difficult to digest. However, using higher hydration and a longer proving time we can help reduce that bloated feeling many of us now associate as a gluten intolerance. With time and preparation you can help build yourself a healthier gut.

Begin your baking by learning this:

A brief background and scientific history of sourdough and fermentation.

Make your own starters to take home and continue baking with.

Guidelines on how to feed and nurture your starter.

How to work with high hydration dough and the benefits of doing so.

Making white sourdough, 100% rye.

 

The Gut Bit:

Wide-ranging symptoms in the gut or problems with digestion are becoming increasingly common, but are rarely a reaction directly to gluten. Those annoying niggles, and even disruptive, painful symptoms, can have a number of other root causes, triggers and aggravators, all of which can be resolved without removing bread, or anything else, from your diet.

Understanding what gremlins could be manifesting your symptoms is a crucial part of being truly healthy. Cutting out particular foods might ease or remove symptoms, but that doesn’t mean it has addressed the root cause, and cutting out foods without replacing the nutrients properly will only create a whole other set of issues later.

Get to grips with your gut by learning about these essential factors:

The gut and digestion – significant differences in symptoms and root causes.

Gluten – friend or foe?

Where and how things can go awry.

Common issues and what to do about them.

How to recognise the difference between a symptom and a problem.

Food allergies, intolerances, and the gut.

Probiotics, enzymes, absorption, and more.

The impact of factors like hormones, pesticides, microbes, parasites, food choices, sugar, bacterial imbalance, and stress.

How to calm your gut naturally, boost digestion and let calm reign!

 

You’ll go home with the kind of beautiful resource pack that always accompanies an effective masterclass, packed with info, advice and recipes that will see you, your gut and bread the best of friends.

And of course you’ll go home with your baking bounty!

Booking closes on June 15th.

To pay in instalments, drop me a message via the enquiries page.

BOOK HERE!

T&Cs: bookings for cookery events are non-refundable – should you unavoidably need to reschedule up to 2 weeks before the event, we may be able to defer your place to a future class or event at our discretion. There is no guarantee that this class will run again.

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.

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.

Seaweed sandwich, anyone?

If your consumption of sea vegetables thus far on your culinary journey has been limited to a bit of sushi from the supermarket, then you’re missing out. Whether it’s for flavour or health, seaweed is a fantastic food to add to your diet, and best of all, it doesn’t have to be from imported sources at the health food shop or oriental market. Our shores are teeming with varieties of seaweed that are not just edible, but absolutely delicious too.

Even more surprisingly, those of you who are currently thinking that seaweed is the last thing that you would want to eat may change your minds when you taste dulse, one of our most commonly found varieties – it tastes like bacon when it’s cooked. Maybe not as convincing as a bacon sandwich, but still, not exactly what you might expect.

So, what is it, and how do we make the most of this natural harvest right on our doorstep? Dulse is part of a large family of edible saltwater plants and algae that also include more readily known varieties like nori and kelp. Like all edible seaweed, dulse provides a wealth of nutrients, fibre and protein, rich in vitamins, trace minerals, healthy fatty acids, and antioxidants.

It’s easy to buy dried dulse, and as its nutritional value doesn’t degrade after it’s converted into powder or flakes, having some on hand to sprinkle into salads, soups and stews is convenient. Store it in a dry and dark place and it’ll last for at least two years, making it truly a go-to health booster to use in all kinds of ways.

The assumption that seaweed will taste a bit too, well, seaweedy, has doubtless put many people off trying it at all, but with the accessibility, sustainability, and variety of uses, surely it’s something that we need to consider as conscious consumers. The big bonus is in the health benefits – while all natural foods have distinct and purposeful nutrient profiles, seaweed is a truly exceptional all rounder. Just some of the health benefits of dulse include its ability to protect vision, boost the immune system, build bone health, optimise the function of the thyroid gland, increase growth and repair, support the gastrointestinal tract, lower blood pressure, strengthen the brain and nervous system, and boost circulation.

A fantastic food, and a great focus for your next beach visit! To achieve that bacon-like effect, pan-fry some dried whole-leaf dulse with oil over medium-high heat until crisp, then make up your dish or sandwich. Delicious!

Another way to use dulse, or any other seaweed that you have chosen, is to cut strips from a sheet, or take some larger flakes, and allow them to float gently in this lovely broth. Health in a bowl!

Miso Broth

miso paste (authentic paste from an oriental market)
pak choi, each leaf sliced in half lengthwise
sliced greens or cabbage
red pepper, thinly sliced
garlic, very thinly slivered
ginger, very thinly slivered
good quality bone broth or stock of your choice
seaweed strips
chicken, fish, beef or tofu pieces

Pour the required amount of bone broth or stock into a pan, bring to a gentle simmer, and add a teaspoon or two of miso paste, stirring to dissolve. Add the garlic, ginger, meat/fish/tofu, and sliced veg and simmer very gently for a few minutes until the veg is just tender and the meat is cooked through. Add the seaweed and turn off the heat, allowing the seaweed to steep for a couple of minutes. Serve up in big bowls and enjoy!

The Walnut has landed!

After a few days of strange, unusual, and if I’m honest, chaotic events (culminating in nearly running over a suicidal seagull focused only on the lollipop clamped jealously in its beak, proving how dangerous junk food is!), I was thrilled to receive the inaugural copy of Walnut magazine – I was approached to write foodie health articles for it a while ago and completely forgot about it, so this is my first view of the finished mag and my mental health nutrition article.

If you’re in the Bristol area, you’ll be lucky enough to be able to grab a copy – beautifully designed and produced, and packed with wonderful information, advice and recipes. If you don’t live in the distribution area, you can purchase a copy of this hefty quarterly gem here: Walnut Magazine

Welcome to Walnut! Great stuff, Dermot!

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….

Kale and Walnut Omega Pesto

Kale is the daddy of nutritious greens! Very fashionable for a little while now, it has been an autumn/winter staple for much longer, and rightly so. It’s a potent source of plant betacarotene, cancer-fighting sulphorophane and indoles, as well as vitamins C and E. The amount of kale in this recipe alone outstrips the RDA for C, E and betacarotene. Calcium, potassium, and a host of other nutrients, also feature.

Kale is an easy cruciferous veg to include in our diets several times a week, shredded in stews or soups, steam-fried with mushrooms or bacon as a side, or lightly bound with crème fraiche after steaming. Using for a pesto is a great way to make a fridge standby for those frantic days where a quick, comforting, easy meal is all you’re thinking about.

The oils and walnuts join in to give the recipe its omega title – flax, rapeseed and walnuts are fantastic sources of omega 3 precursors, and with a touch of olive oil, the range of oils is available for your body and brain. Walnuts are high in B6 and folate too, along with magnesium, zinc, iron, manganese and phosphorous.

Garlic and lemon juice top up the health benefits as well as flavour. So, for your heart, immunity, mood, and many other benefits, get these choice ingredients down you with this simple recipe. And the parmesan? Well, you can’t have a pesto without the scrumptious Parmigiano Reggiano……

Kale and Walnut Omega Pesto

100g chopped walnuts

1 tsp salt

100g kale, ripped into pieces

2 cloves of garlic, minced

organic rapeseed, flaxseed or extra virgin olive oil (or a mixture of all three)

100g parmesan

juice of 1 lemon

 

Toast the chopped walnuts carefully in a dry pan, ensuring they don’t burn.

Cook the kale in water with 1 tsp salt, uncovered, until just tender, then drain.

Whizz up the garlic, walnuts and kale until combined, then pulse or whizz slowly, adding the oil in a slow stream.

Stir in the cheese, then add lemon juice and seasoning to taste.

Weave through beautiful wholegrain organic pasta, keeping the rest (if there is any!) in the fridge for another meal. Enjoy!

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!