Inflammation is widely understood to be a major contributor to many chronic health conditions, including arthritis, heart disease, high blood pressure and even some cancers, to name just a few. Eating the right foods can go a long way towards preventing, or reversing, chronic inflammation and a carefully assembled smoothie is just about the easiest way to make sure you are getting the right anti-inflammatory nutrients. If you want to learn more about anti-inflammatory diets, I am currently running a 30-day anti-inflammatory programme that holds your hand as you cut harmful, inflammatory ingredients out of your diet. You can learn more on the programme page. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Assembly Guidelines To make a delicious smoothie, simply combine all the ingredients into a blender or food processor and blend until smooth. You can always add a few ice cubes for a more chilled drink but make sure that your blender is equipped to handle ice. Anti-Oxidant Supreme Smoothie 1 ½ cups dairy-free milk or coconut water ½ cup blueberries ½ avocado 1 teaspoon spirulina or wheatgrass powder (optional) 2 tablespoons raw cacao 1 cup mixed greens 1 handful parsley Dash of ginger powder Anti-Inflammatory Spice Smoothie 1 ½ cups dairy-free milk or coconut water 1 scoop plant-based protein powder 2 tablespoons chia seeds 1 cup kale Dash of turmeric powder Dash of cinnamon powder Berry Anti-Inflammatory Smoothie 1 ½ dairy-free milk 1 cup blueberries 1 teaspoon raw spirulina 1 teaspoon coconut oil 1 cup spinach Top with 2 tablespoons of hemp seeds

Did you know that there is a proven connection between happiness and inflammation? I have talked before about the link between stress and poor health, which is now well documented, but new research is showing that the wrong kind of happiness can also be a cause of inflammation. This article takes a closer look at happiness, its relationship with your health and which kind of wellbeing has been shown to reduce inflammation. We will also look at some techniques for increasing your happiness to stay in peak health, something that is more important than ever during this global pandemic. Hedonic vs Eudaimonic Happiness The concept of hedonic and eudaimonic happiness may be new to many, or even most, people. However, the idea was first put forward by the Greek philosopher Aristotle (388 - 322 B.C.) in his Ethics. Aristotle believed that people are at their most content when working to acheive their natural potential. So, a musician will feel most fulfilled when composing or performing, while a mechanic may feel at peace while working on a car engine. Aristotle called this type of happiness eudaimonic, from the Greek words '_Eu_' (good) and 'daimon' (spirit). This concept of fulfilling one's potential has been adopted by many psychologists, most notably Carl Rogers (1902 - 1987) who is known as the 'father of person-centred counselling', which influences much modern counselling theory and practice today. Psychologists and researchers studying happiness often contrast this subjective wellbeing with the objective happiness that involves more tangible pleasure such the aquisision of money or possessions, or physical pleasure such as exercise, sex or massage. These types of pleasure are often referred to as 'hedonic', after the term coined by another ancient Greek philosopher Aristippus (c.435 - 356 B.C.), who argued that a good life could be measured by the amount of physical pleasure a person experienced. So which type of happiness is better, or are they just different paths to the same destination? After all, isn't happiness just happiness? Well it turns out that there is a real difference in how your brain and body respond to these different situations. Studies have shown that, while there is some overlap in the benefits derived from meditating and the benefits derived from, say, buying a new pair of shoes, there are also differences. Most researchers agree that it is important to have a balance of hedonic and eudaimonic happiness in your life, however the benefit derived from hedonic pleasure can often be short-lived, owing to a concept called 'hedonic adaptation'. This basically means that you have a base level of happiness and any hedonic pleasure you add to it will feel great for a while, but you will soon become accustomed to it and will return to that same starting point. For example, somebody who usually flies economy and is given a first-class air-ticket is likely to experience a lot more excitement and pleasure than another person on the same flight who flies first class every time. The first person is experiencing hedonic happiness, while the second, through hedonic adaptation, is now accustomed to all the luxuries on offer and merely expects these to maintain their base-level satisfaction. Eudaimonic happiness, on the other hand, is the gift that keeps on giving. The satisfaction derived from helping others, from working hard at one's passions, or from practising regular meditation and mindfulness, is unlikely to become jaded and will continue to instill positive feelings that translate into reduced inflammation and better overall health. Tips for Pursuing Eudaimonic Happiness Focus on your food - Take the time to learn to cook healthy, balanced meals. While we are not out at social dinners and pubs, now is a great opportunity to redefine what dinner time means. Instead of opting for quick ready meals (these are hedonic pleasures and may have a place when you are feeling stressed or tired), enjoy the process of preparing your ingredients from scratch and that satisfaction of knowing that your culinary skills are growing and that your health is improving at the same time. Feel free to browse the website for meal ideas and nutrition tips. The recipes page and the freebies section are good places to start for healthy meal ideas. Establish a routine - Remember that while hedonic pleasure diminishes with repetition, eudaimonic well being tends to increase. Set aside some time each day for the things that you know will bring you satisfaction and make that time sacred. Ideally this should include some gentle exercise each day but may also involve pursuing your hobbies, learning a musical instrument, reading, meditating, doing a course online etc. Focus on 'innerstanding' - This is a time to start incorporating more spiritual, healing modalities such as yoga, meditation and Qigong into your life. Studies have shown that these practices help reduce stress and anxiety and improve mood and more positive thinking. Trying to understand what is going on in the world today is often frustrating and fruitless. Focusing more on 'innerstanding,' (introspection), compassion and helping others during these trying times, gratitude, real wisdom and even prayer, all contribute more to a sense of eudaimonic happiness. Focus on connection, community and purpose - Eudaimonic happiness is about discovering a purpose in your life. It may well involve figuring out ways of being of service to others. It may be as simple as asking an elderly neighbour if you can help with shopping, or calling someone a few times a week who is lonely, to offer support and communication. It may be closer to home, making sure your own family and friends have you to support them as they navigate these challenging times. Find out what you really want to do with your future now that you have stepped off the conveyor belt of life that was taking you in a direction you did not have time to think about. This is your time to realise your dreams and connect with people (remotely) who have shared goals or interests. People tend to feel a much greater sense of trust and belonging when they join communities with shared values and interests. People who have a purpose are also more likely to engage in healthy behaviour. Grow, evolve and move forward - According to Dr Bryan Walsh , once we find true happiness we become more resilient. We often read about how to bounce back from challenging times like these. However for many of us this can be a time to move forward to something different and better than our pre-lockdown existence. Use this time to grow, evolve and move forward. Acknowledge that pain and challenges are a part of life. Rather than trying to run from them, focus on fortitude, growing, learning and evolving through life's inevitable trials. And while we cannot travel, shop, go to football games, clubs, restaurants, social gatherings etc, it is more important than ever to understand and pursue eudaimonic happiness which is more permanent and long lasting.

This wonderful salad is deceptively simple. Despite being quick and easy to prepare, it is one of my all time favourites, being a perfect appetiser to a main course, or a light meal in itself. Rocket is high in nitrates, which help to lower blood pressure and improve fitness through muscle oxygenation. Rocket has also been linked to decreased risk of obesity, diabetes, cancer and heart disease, while helping with a clear complexion and extra energy. We have covered the benefits of avocado many times, here on the site. They are a true superfood, are full of heart-healthy fats and are incredibly filling so you won't go hungry in between meals. Ingredients One small bag of rocket 1 Pink Lady apple, sliced 1/4 cup chives, thinly sliced 1/2 an avocado, sliced into wedges 1/4 cup apple cider vinegar For the dressing 3/4 cup apple cider 1/3 cup apple cider vinegar 1 tablespoon Dijon mustard 1/2 teaspoon sea salt 1 cup extra virgin olive oil Method Pour the apple cider into a saucepan and bring to the boil on a low heat. Once boiling, simmer until the liquid reduces by half, then set aside to cool. Combine the cider, apple cider vinegar, Dijon mustard, and sea salt in a small mixing bowl and then slowly stir in the olive oil. When ready to serve: Dress your salad before plating. Combine the rocket, apple, chives, and avocado in a mixing bowl. You can either drizzle on the dressing now and toss, or serve separately.

While winter has a lot going for it (think Christmas, hot chocolate, log fires, wooly jumpers), there is one important thing that we really miss out on - light. During the winter months, many of us arrive at work before dawn, leave after sunset and get very little exposure to natural light in between. Going long periods without getting enough sunlight can result in a debilitating health condition called ‘Seasonal Affective Disorder’ (SAD). In this article we are going to look at the connection between SAD and nutrition and discover what foods can help you stay healthy and happy through the winter season. What is SAD? SAD (sometimes referred to as the ‘the winter blues’) is a common depressive disorder that affects around 3% of the population during the autumn and winter months. Symptoms experienced by sufferers include low mood, cravings for carbohydrates, hypersomnia (over-sleeping) and increased appetite. SAD occurs more frequently in women than men and is much more common amongst people who already experience depression, with around 70% of such people experiencing an increase in depressive symptoms during autumn/winter. While we do not fully understand the cause of SAD, It is thought to relate to an imbalance of neurotransmitters (the brain's chemical messengers), specifically melatonin and serotonin. Among its many functions, serotonin plays a role in mood stability and reduced levels have been linked to depression. In fact, many anti-depressant medications work by encouraging serotonin to stick around in the brain, thus boosting mood. Serotonin production requires light and so levels can drop significantly during darker months. Melatonin helps to regulate sleep but over-production can cause drowsiness and lethargy. Contrary to serotonin, melatonin production is suppressed by light and produced in the dark, so extended hours of darkness can result in that desire to crawl into bed and stay there, a common symptom of SAD. Using nutrition to fight SAD Another potential trigger for SAD is vitamin D deficiency. Vitamin D is important for regulating mood and the most efficient way of taking it in is via sunlight. This becomes more difficult during the winter when the days are shorter and bad weather means that we spend less time outside. Sitting near a window is not an effective way to absorb vitamin D as the chemical process only occurs via direct exposure. Luckily, vitamin D also comes from food sources. Oily fish, eggs and beef are all good sources of vitamin D. If you are vegan or if you still feel that you are not able to get enough from your food, there are plenty of high quality supplements available, however always check that you are taking vitamin D3 (cholecalciferol). Some supplements contain D2 (ergocalciferol), which is less effective at finding its way into the bloodstream. Always consult a doctor or qualified nutritional therapist before beginning a course of supplements. If you would like to learn more about the role vitamin D plays in your health, this article goes into more depth. Another way that you can utilise nutrition to combat SAD is by eating foods that are rich in tryptophan. Tryptophan helps the body to produce serotonin, aiding in relaxation and sleep regulation. Good sources of tryptophan include dairy, eggs, fish, dark chocolate, dates, bananas, spirulina, peanuts and almonds. Combining tryptophan-rich foods with complex carbohydrates such as wholegrain rice and wholegrain pasta can help its efficacy. What else can you do? Many people report that sitting close to a full-spectrum light source, often called a SAD lamp, is effective at reducing their symptoms. In fact, around 70% of people notice a significant improvement. It is recommended that you spend around 30 minutes a day in front of your full-spectrum light source and remember, most light enters through the eyes so make sure you do not sit with your back to the lamp. As with all forms of depression, exercise (especially outdoors) is one of the most effective treatments. Exercise gives you a big psychological boost, while triggering the release of hormones and neurotransmitters that help to boost mood. The best form of exercise to do is the one that you can maintain, whether that is running, cycling, aerobics or just going for a gentle walk. The main thing is that you keep moving but exercise that gets you out and into nature may give you an extra benefit when combating the symptoms of SAD. If you don’t enjoy vigorous exercise, don’t worry: Even a 10-minute walk during your lunch break, getting off one bus stop early, walking to the shops instead of driving, taking the stairs instead of the escalators or lift are better than nothing.

This cake was devised for those with blood sugar problems and digestive issues such as irritable bowel syndrome, but it is also great as a delicious, low GL substitute for the real thing, as long as you keep to a small/medium slice. Note that because it has a low sugar and alcohol content, it will not keep for more than a week but can be frozen. Ingredients 170 pitted prunes 115g dried apple rings 115g dried apricots 50ml brandy or tea 1 small apple, washed and grated Zest and juice of 1 orange 1tsp ground ginger 1⁄2 tsp ground cinnamon 1⁄2 tsp fresh grated nutmeg 1dsp vanilla essence 170g soft butter 85g xylitol 4 medium eggs 85g ground almonds 85g rice bran (or wholemeal flour) 1tsp gluten-free baking powder Healthy Christmas Guide This recipe is taken from my free Healthy Christmas Guide. Click on the image to download your copy now! Method The day before you make the cake, chop the dried fruit into a bowl and pour over the brandy / tea. Leave overnight (stirring as you are passing / when you can). Line a 20cm deep cake tin with a double layer of grease-proof paper. Set the oven to 150 C fan assisted or 160 C if not fan assisted/gas mark 2). Cream the butter and xylitol, then stir in the chopped fruit, orange zest and grated apple. Add the vanilla and spices and beat the eggs in, one at a time. Don’t worry if it looks a bit curdled, it will be fine! Stir in the ground almonds, rice bran and baking powder thoroughly. Finally stir in the juice from half the orange to start with, adding more if necessary to make a soft consistency. Pour into the cake tin and level the top. Tie a double thickness of baking paper around the outside with string. Bake for 1-and-a-half hours – 2 hours until a skewer comes out clean. If the top is getting too dark, put a piece of foil over it. As soon as it is cool enough to touch, put a piece of foil tightly over the top and leave until completely cold - this softens the top of the cake. Remove from the tin and wrap in a double thickness of foil.

Chia seeds are a great source of fiber and omega 3, and oranges are full of vitamin C, which helps prevent diabetes and reduce weight gain. This parfait is a perfect healthy breakfast combination that provides a filling meal and satisfies that sugar craving in the healthiest way possible Ingredients ¾ cups of fresh orange juice 2 tablespoons chia seeds 1 tablespoon maple syrup ½ cup fresh berries Method Put the chia seeds and orange juice in a bowl and allow to stand until the juice is fully absorbed. Pour the mixture into a glass, and top with fruits and maple syrup.

Eggs are an important source of healthy fats, as well as numerous other vitamins and minerals. Once you master a basic omelette, you can add whatever ingredients you want to get all the nutrients you need for the day. Ingredients 1 ripe tomato, chopped 1 tbsp of grated cheese (choose organic, if possible) 1 handful of spinach leaves 1 spring onion 1 tbsp butter/ghee/coconut oil 2 eggs Method Beat together the eggs with a fork or whisk until light and frothy, then set aside. Melt half the butter/ghee/coconut oil in a pan. Add the chopped tomatoes, spinach leaves, spring onions and cook on a low heat for 1-2 minutes. Pour ingredients into a bowl and add the grated cheese. Heat remaining butter in the original pan, then swirl in the beaten eggs and cook until you achieve your desired consistency. Spoon the cooked ingredients over the omelette, fold and serve

When I ask people what they understand metabolism to be, a common view is that it refers to the rate at which we digest food. In fact, many people cite their metabolism as the reason why they are unable to lose or gain weight, believing there is not much they can do to change their metabolism. However, metabolism is not static but is something that we can change by improving our diet and lifestyle choices. What is Metabolism? Metabolism is the body’s way of constantly adapting to its environment. Think of the thermostat in a house which switches on when the house gets too cold and off when the ideal temperature is reached. Metabolism is like a thermostat, constantly monitoring the energy which is available in the environment and the energy which is stored in our body, in the form of muscle or fat tissue. Metabolism is affected and influenced by many internal and external factors as well as how we respond to food and nutrition as a whole. The biggest misconception many people have is that metabolism is static when in fact it is very malleable and it changes. The Thyroid Connection Metabolism is not simply a function of calories in vs calories out. It has a very intricate and important role in our overall health and is basically inseparable from our endocrine system (hormones). Thyroid health is thus very important, and an underactive thyroid makes it very difficult to lose weight. Addressing an underactive thyroid for a person on a weight loss programme is therefore a crucial step. Hormone dysregulation affects insulin and glucose and the satiety and hunger hormones ghrelin and leptin. Factors that Influence Metabolism Stress - leads to a cascade of reactions in the body that can affect metabolism. Stress management is key to controlling metabolism. This article looks at the role stress plays in the body and what you can do to manage it. Our relationship with food - affects our metabolism: what we eat, when we eat, how often and how much. Nutrition - we need good nutrition for our metabolism to function properly. Bio-individuality - What can recharge one person’s energy can be a drain on another person. One person may need more exercise and less food, whilst another may need less food and more exercise. A person doing lots of weight training needs a different combination of macronutrients than a person not exercising. Rest and sleep - Sleep and relaxation are important for a healthy metabolism. This article takes a closer look at sleep and what you can do to make sure you are getting enough rest. Yo-yo dieting - Yo-yo dieting affects the metabolism mainly by slowing it down the more calorie restrictive your diet is. The body thinks it’s going into a famine or winter period of less food, so slows metabolism down as a way of conserving energy. When you start to eat normally this slowed metabolism can result in quicker weight gain, and on less food. Crash diets almost always negatively affect metabolism. Resting metabolic rate (RMR) - Everyone's resting metabolic rate is different. As a result, set calorie diets very often do not work. Even two women of the same age, height and weight can have vastly different RMRs. Following the same calorie intake diet can cause one to lose weight and the other to put on weight. The calorie requirement of a particular individual is not going to be the same as a person with a totally different physiological status. Dehydration - Water is involved with almost every biological function that takes place in the body. Metabolism slows down when your body is in a dehydrated state and does not have adequate water for your muscles (viz. your calorie burning machines) which therefore slow down dramatically. Exercise - Movement is key. It stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout. Conclusion Metabolism is more nuanced than how many calories we eat and how fast we burn them up. It is affected by our diet and lifestyle choices and habits or changes that we make. Our cumulative choices and decisions and our life experiences shape our physiological condition. In order to help develop a healthy metabolism a nutritional therapist may take an inventory of these elements, as well as sleep, self-awareness, exercise, weight training, nutritional status, sun exposure and more. With targeted diet and lifestyle changes and supplement support, you can start to develop the metabolism you want. If you are feeling fed up, lack energy, cannot shift those unwanted kilos and feel your metabolism is working in slow motion, contact me to arrange a free discovery call to find out how I can help you.

Here is a delicious salad recipe to get you started with microgreens. Feel free to experiment with whatever microgreens you are able to get your hands on, or combine a few to get a broader range of nutritional benefits. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Ingredients 2 cups mixed salad greens 1 cup broccoli microgreens 1/2 cup cherry tomatoes, halved 1/4 cup sliced red onion 1/4 cup crumbled feta cheese (optional) 2 tablespoons toasted pine nuts (optional) For the Lemon Vinaigrette: 3 tablespoons extra virgin olive oil 1 tablespoon fresh lemon juice 1 teaspoon honey or maple syrup Salt and pepper to taste Assembly Guidelines In a large salad bowl, combine the mixed salad greens, broccoli microgreens, cherry tomatoes, and sliced red onion. In a small bowl, whisk together the extra virgin olive oil, lemon juice, honey (or maple syrup), salt, and pepper until well combined. Adjust the seasoning to your taste. Drizzle the lemon vinaigrette over the salad ingredients and gently toss to coat everything evenly. If desired, sprinkle crumbled feta cheese and toasted pine nuts over the salad for added flavor and texture. Serve immediately and enjoy! Feel free to customise the salad by adding other vegetables or toppings of your choice. The vibrant colours and fresh flavours of the broccoli microgreens will provide a delightful boost to this light and nutritious salad.

Many people are unaware that hunger is controlled by hormones. When these hormones are out of balance, it can be difficult to control how much we eat as we often feel hungry even when our bodies do not actually need food. This article takes a close look at those hunger hormones and discusses some strategies for keeping them balanced. When we think of hormones, oestrogen and testosterone are the two that often come to mind for women as they are well documented to play an important role in puberty and reproduction, as well as balancing the libido. In the case of men, it is often testosterone that first comes to mind. In fact, there are around 50 hormones that we know of, each performing various essential messaging tasks throughout the body. The Hunger Hormones One important hormone that anybody who wants to lose weight should know about is ghrelin. Ghrelin (the name is taken from its function as a Growth Hormone RELeasing peptide) is mostly produced in the gut and sent along to the brain as a messenger to let you know that it is time to eat. At the same time, it helps to increase stomach acid in preparation for digestion. When the body has taken in enough food energy, ghrelin levels decrease, letting the brain know that you are full and can stop eating. Higher levels of ghrelin correlate with a larger appetite. Leptin (taken from the Greek word for 'thin') is equally important in regulating your hunger and acts in roughly the opposite way to ghrelin. Have you ever noticed that 'satiety', that feeling of fullness, is not just an absence of hunger, but a separate sensation all on its own? That feeling is triggered by leptin being created in your small intestine and travelling to your brain, giving a 'stop' signal. While ghrelin causes you to feel hungry, leptin causes you to feel full. It is logical that at this point somebody who wants to lose weight would think that it is desirable to remove ghrelin entirely or supercharge your leptin production and thus remove the urge to eat. But it is important to remember that, although we are talking about hunger here, hormones and neurotransmitters often perform multiple essential functions throughout the body, many of which we are yet to identify. So by inhibiting one function, you would potentially be inhibiting numerous other important tasks that are essential to your health. Some of the other functions ghrelin is known to have a role in are heart rate, blood pressure, insulin secretion and glucose metabolism. Even if ghrelin's only job was to signal hunger, it's vitally important that the body has a means of telling you when it is running low on energy and needs to be replenished. Striking a Balance As with any hormone, when ghrelin becomes out of balance, complications can ensue. Poor diet and lifestyle choices can be a major disruptor of ghrelin levels, causing cravings and overeating that, over time, can lead to many health issues. Remember, when ghrelin is sent to the brain it manfests as hunger, so an imbalance can be a contributor to overeating and weight gain. Perhaps counter-intuitively, dieting has been found to increase ghrelin levels, which may be a reason why diets rarely lead to long-term weight loss and dieters often find that they end up heavier in the long-term. Ghrelin is also known to be released in higher levels when the stress response is activated, making stress another imbalancing factor and potential cause of weight gain. An unfortunate side effect of being overweight is that people often become leptin-resistant, meaning that they do not receive the same 'stop' signals that a non-leptin resistant person would, further compounding their difficulties with weight loss. Ghrelin and leptin both operate in the same area of the brain and have a truly symbiotic relationship, so it is important that both are regulated correctly if your body is to manage its energy requirements and fat storage. Tips for Balancing Hunger Hormones Reduce your stress - As mentioned above, stress causes your body to release ghrelin, so less stress means less ghrelin. Stress is a big topic and one that I cover in much more detail here and here. I have also created this short video presentation that offers many stress management techniques you may find useful. Long-term stress causes many health problems beyond weight gain and it is worth making an investment in your own health and happiness by taking the time to understand how to manage your relationship with it. Avoid diets - Crash diets are known to affect your ghrelin levels negatively, leading to long-term weight gain. When I discuss 'diet' with my clients and here on the site, I am referring to the lifelong eating habits that we develop and maintain to achieve optimum, sustainable health. Many people are seduced by the celebrity endorsements or short-term losses promised by the latest fad diet, but if you want to maintain a healthy weight, without wrecking your hormonal balance and yo-yoing back up to your previous weight, healthy lifelong habits are the only way to go. Please feel free to look around the website for numerous free resources on healthy eating, or get in touch to arrange a consultation if you feel that you would benefit from more personalised support. Eat protein with every meal - Protein has been found to decrease the production of ghrelin, while increasing leptin production, so people who have a portion of healthy protein (such as lean meat, fish, eggs, pulses) with each meal tend to feel fuller for longer than those who don't. Many people associate protein with weight gain but what we are looking for here is hormonal balance. It is much more desirable to have a high-protein healthy meal and feel full for the next 3 - 4 hours, than to eat an unsatisfying carb-heavy meal and be fighting the urge to snack for the rest of the day. Include plant-based fibre - Many fruit, vegetables and whole-grains are high in fibre, which helps to regulate digestion, while maintaining healthy gut bacteria. Get more sleep - Sleep deprivation affects your ability to regulate ghrelin and leptin. It is important that you try to average 7-9 hours of sleep each night. Sleep is not only downtime for the body and brain, it is a time where vital repairing and rebuilding take place. You may feel fine on 5 or 6 hours but that does not change the fact that you could be doing long-term damage to your brain and body that may only manifest further down the line, including in the form of weight gain and difficulty controlling your appetite. Cut out junk food - Healthy, balanced meals support the balanced release of ghrelin and leptin, letting us know when we are hungry and full, according to the body's moment-to-moment needs. However, junk foods, such as crisps, sweets, fizzy drinks, chocolate, white bread, pizza, fried food etc tend to circumvent your hunger hormones, acting directly on the brain's pleasure centres and making you crave more, regardless of need. Have you ever noticed how that pleasantly full feeling you get after a nutritious meal doesn't happen when you fill up on chocolate? That's because your brain isn't receiving the leptin signals to let it know that you have had enough.

Breakfast doesn't have to be worthy and dull. Pancakes always feel like a treat, but they can also be healthy and nutritious. There are so many healthy variations of this pancake recipe and I have laid out just a few of them below. Pick a pancake recipe from the 3 options below. To cook the pancakes (all options), melt a little coconut oil in a hot frying pan and fry on each side for about 60 seconds. If you enjoy this healthy and filling breakfast, be sure you check out the nutrition and healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Pancake Bases Banana Pancakes - 1 medium banana, 2 eggs, mash the banana - mix the eggs in thoroughly. Oat Pancakes - 40g oats, 1 egg, 8tbsp unsweetened milk of choice – mix everything thoroughly Vegan Oat Pancakes - 40g oats, 1tbsp flaxseeds mixed with 3 tbsp water and leave for 10 mins, 6 tbsp milk of choice - mix everything thoroughly Topping Suggestions Cinnamon Yoghurt Topping - Mix 2tbsp plain Greek yoghurt with 2tsp coconut palm sugar and 1/2tsp cinnamon Berry Chia Jam Topping - Mash 2 handfuls of fresh or defrosted berries, mix in 1tbsp chia seeds and leave for 10 mins Nut Butter Topping - 1 heaped tbsp of nut butter, no added sugar Now pick a fruit 1 handful of berries 1 chopped apple / pear / nectarine 2 chopped plums / apricots

Many clients ask me what tools and gadgets I use in my kitchen. To be honest, I have far too many and far more than I really use, but there are some that I have found to be really helpful. As I am currently about to begin running a 30 Day Weightloss Programme for people who are trying to find a healthy way to lose weight, I thought I would update and publish this article that I wrote some time ago, where I give some of my favourite kitchen tools. For anyone who is enrolled on the programme, you might want to consider some of these to make your meal preparation quicker and easier. If you aren't already on the programme but are interested in joining a community of like-minded people to learn about healthy weight loss with support from a qualified nutritional therapist, please take a look at the programme page to learn more or to enrol. ‘Superfoods’ are an excellent addition to our daily diet due to the fact that each one contains essential nutrients that supercharge our health and nutrition naturally. Adding one or more of the superfoods such as berries, nuts and seeds, sprouts and leafy greens to your morning smoothie, juice, yoghurt, porridge or freshly made salad is an easy way of increasing your overall nutrient intake to help support your immune system against viruses and other health issues you may be dealing with. Using one of the gadgets listed below helps to make juices, smoothies, salads (sprouter, spiralizer etc), just that much easier. 1. Stick Blender Makes chopping, blending and whisking incredibly quick and easy. Make sure it comes with lots of accessories, such as chopping bowls and whisks. These are useful for blending soup or chopping nuts. I recommend the Dualit 700W Hand Blender in Polished Chrome, £89.95, This model has plenty of accessories, including the standard wand, a whisk plus two bowls. There are much cheaper models available, but this is what I use. 2. Slow Juicer If you are a juicing fan, or if you would like to become one, you should consider a slow juicer – sometimes called a masticating juicer – because it creates less friction/heat, so retaining more of the nutrients. Prices vary widely, but check reviews to make sure you get value for your money. I LOVE: this one from Aicok, £109.99, costs the same as many centrifugal juicers, but will give you a much better quality juice. A more affordable alternative from the same reliable company is this 3-speed juicer, £39.99. It’s not a slow juicer and so you won’t get quite the same nutrient quality in your juice but it’s still well worth the money if you are on a budget. 3. NutriBullet There are lots of these simple, compact, blenders that are ideal for smoothies and even soups. Nutribullet has really cornered the market with its simple design and reliability and I definitely recommend a daily smoothie as a way of upping your daily fruit and veg intake. Just make sure you don’t forget to include the veg! I have lots of smoothie ideas on my recipe pages. Why not click on ‘search’ in the top menu and type ‘smoothie’ into the search bar to see what you find? I LOVE: NutriBullet , £59.99, is the original and still the best. It’s very simple to use and to clean. The 600 series has enough power to ensure that nuts and seeds are properly blended. 4. Spiralizer Helps you easily cut the carb content of your meals while increasing your veg intake by making courgetti (courgette spaghetti) and boodles (butternut squash noodles) quick and effortless. You can also experiment with just about anything else to find your favourite spiralizing ingredients. I LOVE: Spiralizer 5-blade Slicer, £17.99 This affordable hand-spiralizer has 5 blades so it can handle just about any cutting task. For a bit more money you can consider an electric model, but I find that this works just fine. 5. Slow Cooker Slow cooking makes stews and curries absolutely delicious. You just prepare your one-pot meal as normal but at the start of the day and then let it do its thing. I LOVE: Morphy Richards Sear and Stew, is not the cheapest on offer but a good investment at £69.95. It’s worth spending a few extra pounds for something that will last. The inner pot in this model comes out so you can sear the meat before slow cooking. The cooking pot is dishwasher safe. Morphy Richards also offer this decent budget option for £24.99 that will get you up and running with no hassle and not put too big a dent in your wallet. 6. Water FIlter A water filter is an important accessory for removing chemicals and toxins from your drinking water. These can range from entire plumbed-in filtration systems to simple fridge jugs. I LOVE: Big Berkey Water Filter System, which is a big investment at around £359 but it is the best on the market and with an 8.5 litre capacity, is enough for a large family. If this is a little expensive, you might want to consider a water filter jug, like the Brita Aluna water filter jug at £10.50, which is slim and won't crowd your fridge. If you are concerned about recycling the cartridges, make sure you buy authentic Brita cartridges, which can be taken to most Argos, Homebase or Robert Dyas stores for recycling. When you’re on the move, you might like the Bobble Water Bottle for £8.99. This has a built-in charcoal filter to get rid of toxins so it actually filters your water as you drink. 7. Sprouter Sprouted beans and seeds contain far more nutrients and enzymes than non-sprouted equivalents. The vitamin content of some seeds, grains, beans or nuts increases by up to 20 times the original value within only a few days of sprouting! Studies have shown that sprouted beansprouts can increase in vitamin B1 by up to 285%, vitamin B2 by 515% and niacin by up to 256%. You can always buy sprouted veg at the supermarket but they tend to be quite expensive so investing in your own sprouter is a good way to make a long-term saving and make sure your ingredients are as fresh as possible. I recommend: Biosnacky Germinator Seed Jar, £21.49, which is a good starter unit. 8. Coffee Grinder Coffee has many health benefits, although it is not suitable for everyone. A good bean grinder, however, is also perfect for grinding seeds and spices to sprinkle on salads, soups, and so on. You can always opt for a pestle and mortar if you don’t mind spending the extra time. If you are a coffee lover, you probably have your own favourite grinder already, but if you are buy as a herb and seed grinder, there is no need to break the bank. This UUOUU grinder for £14.44 is a good entry-level machine that will do everything you need. 9. Yoghurt Maker Making your own yoghurt is a perfect way to get more gut friendly bacteria without the additives and preservatives of shop-bought alternatives. I love creating new flavours with my favourite fruits and nuts. It’s great for anyone who is dairy-free as you can experiment with dairy-free milks. I recommend: Lakeland Yoghurt Maker, £30.99, which makes up to 1 litre of nutritious homemade yoghurt or cheese in one use. 10. Thermomix Described as ‘the world’s most intelligent food processor’, this all-in-one workhorse performs multiple tasks such as: weighing, chopping, blending, mixing, grinding, grating, cooking, steaming, whisking, kneading and more. I recommend this because: Although, at £964, it costs as much as a small kitchen, it transforms your meals and replaces a host of other gadgets. It’s a favourite of a lot of nutritionists and health professionals. From soups and sauces to dough, meals will suddenly become a whole lot quicker and easier. It can even replace your coffee grinder! This is certainly a luxury item for enthusiasts, but if you count up how much all the individual items cost and the space they take up, it might not seem so crazy. You can purchase a Thermomix from the company’s website, here.

This delicious and healthy pumpkin pancake recipe is featured as part of my series on achieving your 10 portions of fruit and veg-a-day. They are a delicious way to kick-start the day while getting in some extra portions. If you like, why not serve with some guacamole to double-up on your nutrition? Ingredients 120g buckwheat flour 1 tbsp baking powder ½ tsp salt ½ tsp ginger ¼ tsp allspice ¼ tsp nutmeg ½ tsp cinnamon. Half a tin of pureed pumpkin (you can find this in the world foods section of many supermarkets) 1 tsp vanilla extract 2 tbsp flax seeds 2 tbsp maple syrup 240ml milk of your choice. Method In a large mixing bowl, combine the buckwheat flour with the baking powder, salt, ginger, allspice, nutmeg and cinnamon. Whisk in the pureed pumpkin, vanilla extract, flax seeds, maple syrup, and milk. Let the mixture stand for 10 minutes. Heat up a skillet or frying pan on the hob and coat with coconut oil. Tip a ladle-full of the mixture (you can experiment with the amount, depending on how big you like your pancakes) into your skillet and cook until it bubbles before flipping onto the other side and repeating. Stack cooked pancakes on a plate and keep warm in the oven until ready to serve. Drizzle with a little maple syrup and serve.

This curry is full of brain-boosting nutrients such as healthy fats in the coconut oil and salmon, and vitamins and minerals packed into the cauliflower rice and courgettes. Spinach and walnuts are also good brain food, so try to prepare the whole dish if you can. This meal has a full and complex taste profile and looks great on the plate, so it's definitely one to try out for your next dinner party. Makes 2 servings For the fish curry Ingredients 1 Large onion (chopped) 1/2 tbsp ghee 100g fresh coconut 1 tsp coriander seeds 1/2 tsp cumin seeds 1 tbsp paprika powder 1 clove garlic 2 peppercorns 1 tsp turmeric 1 tsp chopped tomato 2 salmon steaks Method Fry half the onion in 1/2 tbsp of ghee for around 5 minutes, until soft and starting to brown. Sir in 1 tbsp of chopped tomato and cook for a further 5 minutes. At the same time, add the coconut, coriander, cumin, paprika, 1 tbsp of onion, garlic, peppercorns and turmeric to a food processor and blend into a smooth paste. Combine the paste and the fried onions. Add a cup of water and simmer for 5-7 minutes, adding a little salt to taste, if required. Add the salmon steaks to the curry sauce and cook for a further 5 minutes. For the cauliflower rice Ingredients 1 large cauliflower 1 handful of coriander Coconut oil Method Grate the cauliflower into a rice-like consistency. Steam for around 5 minutes. Stir in the coriander. Add a drizzle of olive oil. For the walnut greens Ingredients 2 courgettes (shredded) 1 cup of spinach (chopped) 1/2 cup of walnuts 1/2 sliced red onion 1/2 tsp garlic Method Saute the sliced onion in coconut oil until translucent. Add the chopped garlic, shredded courgette and spinach, then cook for a further 5 minutes. Serve and garnish with walnuts.

This delicious and healthy breakfast recipe is perfect for anyone who is following a 'seed-cycling' protocol, but is a great healthy option for anyone who wants to swap out their sugar-laden cereals for something more nutritious. Serves 1 Ingredients 1 cup dairy-free milk ¼ cup canned pumpkin puree 1 teaspoon allspice ½ cup pumpkin seeds ½ cup sunflower seeds 1 scoop vegan protein powder 1 banana, sliced 1 tablespoon raisins Method Combine milk, canned pumpkin puree, and allspice in a small pot over low/medium heat. Mix until warm and smooth, but not boiling. Add pumpkin seeds, sunflower seeds, and protein powder. Serve in a small bowl with sliced banana and raisins.

These dark chocolate macaroons are quick and simple to make and contain no added sugar, so are a perfect healthy snack for you and your family. More and more research is telling us of the benefits of including coconut in our diets. Coconut is high in healthy fats and free of unhealthy trans-fats. It contains a lot of important nutrients, such as fibre, manganese, copper and selenium, and is thought to help prevent a number of health conditions, such as Alzheimer's disease, diabetes and cardiovascular disease. Dark chocolate is packed with antioxidants, as well as iron and calcium. It is thought to be a natural anti-depressant and, because of its strong flavour, you can use much less than traditional milk chocolate. Ingredients 140g dessicated coconut 3 large egg whites 3 tbsp xylitol 1 tsp lemon juice 1 tbsp of cornflour 35g dark chocolate Macaroons should be slightly browned when removed from the oven Method In a large glass bowl, add together the coconut, egg whites, xylitol, lemon juice and cornflour. Mix well until you achieve a thick, sticky consistency (it may help to kneed the mixture with your hands to get the dried coconut really wet so that it will hold together). Use your hands to roll the mixture into small balls. Make sure you squeeze each ball tightly to stop it falling apart in the oven. Now place the balls on a lined baking tray. Preheat oven to 180°C/350°F/Gas mark 4 and bake the coconut balls for 10 minutes, before reducing the heat to 150°C/300°F/Gas mark 2 and baking for a further 5 minutes. While the coconut balls are in the oven, place a small glass bowl over a saucepan of boiling water and gently melt the dark chocolate. Once melted, remove from the heat. Remove macaroons from the oven as soon as baking time is complete and transfer to a cooling rack, if you have one. Use a teaspoon to drizzle the melted chocolate over the top. If you prefer a more intense taste, you may want to dip the macaroons into the chocolate. Place the chocolate macaroons into the fridge until the chocolate hardens. Either serve immediately, or store in an airtight container to preserve the freshness.

Sea vegetables, such as wakami, nori and kelp are a delicious way to support your thyroid health, which is essential for all round wellbeing. This delicious soup is a powerhouse of nutrients, including dried seaweed. Aim to include a thyroid-friendly meal, such as this one, a few times a week. Ingredients 1 package of dried seaweed (wakame or arame is great for soups) 6 cups of organic chicken or vegetable stock 1 cup chopped butternut squash 1 cup chopped celery ¼ cup parsley ½ cup diced carrot ½ cup diced leek 1 onion, diced sea salt to taste 2cm piece of ginger, grated Method Soak seaweed in water for two hours until soft. Drain and rinse well, as dried seaweed can retain a lot of dirt. Combine all ingredients, including seaweed, in a large pot and bring to a boil. Reduce heat and simmer for five minutes to allow all the flavours to come together. Serve and enjoy!

Here is another delicious smoothie recipe that has been designed to help your body detox, while providing a big nutritional boost. It is full of antioxidants and the avocado will help you feel full afterwards so you don't have to battle with cravings. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Ingredients 1½ cups dairy-free milk 1 cup blueberries 1 cup kale, chopped ½ avocado 1 cup pomegranate seeds 1 scoop protein powder dash of cinnamon powder Assembly Guidelines To make the smoothie, simply combine all the ingredients into a blender or food processor and blend for about 20 - 30 seconds, until smooth. You can always add a few ice cubes for a more chilled drink but make sure that your blender is equiped to handle ice.

Variety is the spice of life! These vegetable patties are a delicious and easy way of including a greater variety of rainbow coloured vegetables, which are high in vitamins, minerals and antioxidants, into your diet. Research suggests that heart-healthy HDL cholesterol protects against heart disease and stroke. The best way to raise your HDL level is to make fruits and vegetables the largest part of your diet. Ingredients 1 cup of grated carrots 1 cup of grated courgettes 1 cup of grated sweet potato 1/2 cup of finely chopped red peppers 1/2 cup of finely chopped kale 1/2 cup of finely chopped leeks 1/2 cup of finely chopped red onion 4 eggs 1 tsp Himalayan salt 1/4 tsp ground black pepper 3 tsp coconut oil Method Place all ingredients into a mixing bowl Lightly beat the 4 eggs, then add to the vegetables and mix together Add the salt and pepper Shape into patties of whatever size you prefer Heat the coconut oil in a frying pan Fry the patties on a low heat for approximately 5 minutes on each side

Here is a delicious lunchtime alternative to the classic burrito. This recipe is pretty filling on its own and the lentils and guacamole have plenty of protein, but if you feel that you need a little something extra you can add some grilled chicken, tuna or salmon. Serves 4 people Ingredients 1 cup cooked lentils 2 tablespoons nutritional yeast flakes ½ teaspoon paprika ½ teaspoon cumin powder ½ teaspoon chili powder sea salt and black pepper, to taste 2 gluten free tortillas ½ cup tomatoes, chopped ¼ cup bell pepper, chopped fine 2 spring onions, chopped 2 cups romaine lettuce, shredded 1 avocado ¼ cup coriander, chopped fine ½ lime, juiced ⅓ cup water Optional drizzle of vegan ranch dressing Method In a medium saucepan, combine lentils, yeast, and spices. Heat until lentils are warmed through, adding a little water if necessary. Layer the lentils on top of warmed tortillas then top with the tomatoes, bell pepper, onion and romaine. Make the dressing by blending the avocado, coriander, salt, lime juice and water in a blender or food processor. Blend until smooth and creamy, adding more water to thin if necessary. Pour dressing over the salad and add an optional drizzle of vegan ranch if desired.