As we start the Easter Weekend, many of you may be concerned that with all the wonderful chocolates and treats around, your good intentions not to indulge will gradually be melted away by temptation. However, this is not a time to feel guilty. This is a time to get together with family and friends. It's a time for Easter-egg hunts and maintaining long-observed family traditions! Remember the 80/20 rule: What you do for 80% of the time is way more important than what you do for the remaining 20%. The 80/20 rule allows you to be realistic. No one can eat a perfectly healthy diet 100% of the time. Applying the 80/20 rule to your diet for longterm success brings more happiness than the suffering imposed by rigid, limiting diets. The 80/20 rule means that on birthdays/holidays and special occasions - you can indulge without having to feel that you've completely ambushed your healthy lifestyle. It means that you are forming lifelong habits rather than unsustainable crash diets. It means that you do not have to be perfect 100% of the time. Balance is key and eating healthily most of the time gives you the wiggle room that every sane person needs to let their hair down now and again. Finally - remember laughter, fun, friends, togetherness, relaxation, and not stressing about what you are eating will bring you way more health benefits than fretting over an easter egg or two. If you are looking for a healthy chocolate recipe for the Easter weekend try this delicious Easter Special Fruit & Nut Bark recipe. TT'S TOP TIPS FOR A HEALTHY EASTER: Where possible, choose dark chocolate over milk. Dark chocolate is a powerful source of antioxidants and actually improves several risk factors for heart disease. If you are having hot cross buns, enjoy them in moderation. Try to avoid those made with white flour and refined sugars. If you have time, consider baking your own with wholemeal flour and substitute refined sugar with date sugar or, even better, stevia (a low calorie, natural substance, derived from the South American stevia plant). Try to stay physically active over the Easter break. If you don't have time to get to the gym, try taking a walk after your main meal. Resurrect yourself - It's not the occasional indulgences (like a chocolate egg at Easter) that affects your health level, but rather how you bounce back. Come Tuesday morning, it's time to kick your healthy routine back into action! Give any surplus eggs to friends or family to avoid temptation. Download my Daily Health Audit to help you stay focused on moving forwards.

The perfect dinner for when you're in a hurry but don't want to compromise on flavour or nutrition! Serves 2 Ingredients: 2 fresh tuna steaks 1 1/2 tbsp olive oil Black pepper to taste Squeeze of lemon juice Savoy cabbage or other green vegetable 400g tin of cannellini beans or similar Extra virgin olive oil to drizzle Method: 1. Fry the tuna in 1/2 tbsp olive oil in a pre-heated, deep frying pan for a couple of minutes on each side until cooked. 2. Add black pepper to taste and a squeeze of lemon juice. 3. At the same time, heat another tablespoon of olive oil in a small saucepan, add the garlic and heat together for a minute. 4. Add the cannellini beans to the garlic with two tablespoons of liquid from the tin. Simmer gently for a few minutes while the tuna cooks. 5. Remove the tuna from the heat and allow to rest. Meanwhile, steam the Savoy cabbage for a few minutes, and roughly mash the cannellini beans. 6. Serve the tuna on a bed of beans with the Savoy cabbage. Drizzle with extra virgin olive oil. Enjoy! Note: Always limit the amount of tuna you eat due to the mercury levels. Add coriander to a salad when eating tuna as this helps to bind the mercury. Chlorella also helps detox mercury.

This warming porridge recipe is perfect for when you are craving something sweet but you also need something balanced and healthy that will keep you going until lunch. (Serves 1) Ingredients 50g rolled oats 1 tsp. chia seeds 25g chocolate protein powder Sprinkle of Celtic sea salt Water or milk as desired Method Place the oats and chia seeds in a pan, add a little water or milk and cook until the porridge reaches your desired consistency. Remove from the heat, stir in the protein powder and top with a sprinkle of sea salt. Add more water or milk if required and serve.

These salmon fishcakes are so easy to make and are suitable for the whole family. You could replace the salmon with other fish such as cod, tuna or haddock. (Serves 4) Ingredients •⁠ ⁠200g Wild Atlantic salmon fillets or 1 x 200g tin Wild red salmon •⁠ ⁠⁠4 medium potatoes, peeled and chopped •⁠ ⁠⁠1 medium onion, peeled and chopped •⁠ ⁠⁠1 tbsp olive oil •⁠ ⁠⁠1 egg, beaten •⁠ ⁠⁠2 tbsp fresh parsley, chopped •⁠ ⁠⁠1 tbsp butter Method If using fresh salmon, bake for 20 minutes until cooked. Boil the potatoes until tender, approximately 20 minutes. Drain and mash. Sauté the onion in the olive oil for a few minutes until transparent. ⁠In a large bowl, mix all the ingredients together (except the butter) to form 8 small fishcakes. Place in the fridge for 1 hour before cooking – this will firm them up. Gently fry in butter until crisp on both sides and serve with your choice of vegetables or salad.

Are you looking to: Get rid of headaches and enjoy more time to do the things you love? Beat the belly bloat and fit into your old clothes? Regain the energy to pursue the things in your life you’ve always wanted? Each new season offers the opportunity for us to take stock and assess what our body needs. If you're looking to reset then detoxing is the best way to do so effectively and safely. Perhaps recently you have gained some weight, you are feeling sluggish, or even feel like you are getting ill more often than usual. Well, this is likely because your body is in overdrive because of all the toxins in your system! It’s time to get rid of them! There are tons of people out there right now facing the overwhelming task of getting back their health: taking pills, drinking smoothies, following the latest fad diet. And in the end, they are burnt out. Detoxing your body at least 4 times a year supports a healthy body for a lifetime There are lots of people out there right now facing the overwhelming task of regaining their health: they are desperately taking pills, drinking smoothies, and following the latest fad diet. And in the end, they are burnt out! Are you looking for longevity? My Autumn Detox Program will help you end the inflammation, the weight gain, and the painful joints and stiffness. It’s time to detox your body and regain your active and balanced lifestyle. But detoxing is something that you should not do alone. That’s why my program will support you throughout the whole process. You will gain a clear understanding on how detoxing works, and how to practice this beneficial method safely. Are you ready to transform? You deserve to be happy and healthy! Get ready for... No more tired afternoons. No more confusing fad diets and trends. No more allergic reactions. No more upset stomachs. Join my autumn detox program today So, what is this autumn detox all about? You’ll receive all of these life-changing goodies as part of your program: The Autumn Detox Guide. This in-depth guide gives you the tools they need to detox and cleanse! We are diving deep into supporting the body through colon cleansing (totally optional), and we’ve made this season also grain-free to fully support the body at the deepest level of detoxing possible. The guide breaks the entire process of detoxing and cleansing down into bite-sized and digestible chunks. You will learn to detox inside and out, letting go of foods, habits, and emotional stressors. A Vegetarian or Omnivore Recipe Guide - Yes, Both! With 49 brand-new, seasonal, grain-free delicious recipes. The perfect resource for every day of the detox, with seasonal detox food options to give you the flexibility you need to stay on track and satiated. Suggested Meals & Shopping List for 14 Days. This takes the guesswork out of hectic things like groceries! No more anxiety! A 14-Day At A Glance of Suggested Meals. You will love the ease of seeing all 14 days of suggested meals clearly laid out, making it easy for you to use your meal suggestions and shopping lists. Just print it out! Personal Food Diary Detox Cheat Sheet Handout And so much more! Your investment in yourself is only £150! What makes this program different? This program is unlike any others. It’s not a diet, so there’s no one telling you what to eat, no calorie counting, and no hunger. Instead, it’s all about listening to your body. There are no pills, powders, or shakes as part of this program. That means you don’t have to buy any fancy supplements to make it work. You can find everything you need at your local grocery or health food store. I absolutely loved Tracy's detox program. It's the perfect reset that my body needed. I have more energy and feel clear-headed. I wasn't even aiming for this but I actually also lost a bit of weight! - Anna This program is perfect for you if… You’re ready to ditch the diet and find out what works for you You’re ready to say farewell to the stubborn weight that keeps hanging on You want more energy, so you can enjoy your life more without feeling exhausted You want to look and feel younger (without Botox and caffeine!) You want to jumpstart your metabolism You want to balance your blood sugar and kick cravings to the curb You’re busy and want quick, easy tools & recipes that work without causing overwhelm You want to fit into your favourite jeans again! Sound like you? Then sign up today! A healthy, balanced and happy body is waiting for you right around the corner!

Nutritional Therapy applies nutrition science in the promotion of health. It seeks peak performance and optimum health, utilising dietary intervention where appropriate and the sensible use of dietary supplements. It supports recovery from ill health and alleviates a wide range of conditions. Nutritional Therapists and nutritionists work alongside numerous other healthcare practitioners and G.P.s, always referring a client to a medical practitioner where necessary. Nutritional Therapy can aid in the prevention of disease and it can provide support for anyone with an existing chronic condition. My London nutritional therapy consultations focus on an overall assessment of the client with questions on health issues and dietary and lifestyle habits, beginning as far back as childhood. Interactions between nutrients, food, genetics, environmental and lifestyle factors are considered. The recommended protocol is client-centred and is aimed at influencing long-term health concerns. It identifies nutritional imbalances, which may be contributing towards a client’s health concerns. Protocols may include a combination of dietary recommendations, nutritional supplements, exercise, stress-management techniques and various lifestyle considerations. I am a registered Nutritional Therapist CNHC and a registered nutritionist mBANT. BANT and CNHC are registered organisations which outline the parameters in which registered Nutritional Therapists operate. The short video below gives some useful information about BANT and what you should expect from a Nutritional Therapy practitioner.

Functional Diagnostic Nutrition® applies general principles of health building. It works on removing interference, restoring vitality and returning the body to health. For the functional medicine practitioner, symptoms are not the problem; they are the result of the problem. Many people become caught in a cycle of 'trial and error' and functional diagnostic nutrition® practitioners aim to stop that cycle by seeking to identify underlying causes of symptoms and working on lab-guided, health-building natural protocols. This is achieved by engaging clients in a committed relationship which supports each client's innate healing ability, based on the 'D.R.E.S.S. for Health Success®' model of Diet, Rest, Exercise, Stress reduction and Supplement management. Learn more about how I implement functional diagnostic nutrition® principles on my About Me page.

Household cleaners are essential for keeping your home clean, but many are full of toxic chemicals that can seriously harm your health over time, including triggering chronic inflammation. But did you know that many of these cleaners can be replaced with non-toxic versions that you can easily make yourself and which can do just as good a job? Toxins from household chemicals can be absorbed through the skin or the airways and can lead to chronic inflammation. For more on chronic inflammation and the damage it can do to your health, please take a look at this dedicated article. Non-toxic options do exist but they tend to be very expensive. Why not try out some of these homemade alternatives and start detoxifying your home? They are simple to make, smell great and won't break the bank. The only downside here is that they may take slightly longer to make than simply lifting a bottle off the shelf in the supermarket but those few minutes could well make a big difference to your long-term health. Most of these formulas call for the use of essential oils. This is mostly to provide a fresh and pleasant smell and so you can do without them if you don't mind the smell of vinegar. That said, certain essential oils do have anti-viral, anti-bacterial and anti-fungal properties and so if you don't mind spending that little bit extra you will receive double the benefit. I tend to use tea tree and eucalyptus as their anti-bacterial credentials are well established, and also because I love the smell. Lavender, peppermint, citrus and rosemary are also good alternatives to choose from. Safety note: while these cleaners are non-toxic, they are still harmful if consumed and should be kept away from children. Always ensure that you label your cleaning products and write the ingredients on the back in case a child or animal consumes them accidentally. 1. General purpose cleaner This cleaner is intended to replace your all-purpose kitchen surface spray. This also works as a glass and mirror cleaner, however the more watered down version given later is less likely to leave streaks. Combine the ingredients in a spray bottle. 1 cup water 1 cup white vinegar (you can also use lemon juice but it's a lot more expensive) 10 drops of eucalyptus oil 2 drops of tea tree oil 2. Toilet cleaner You don't need bleach to get the germs out of your toiled bowl. Vinegar and baking soda do a great job, with a little essential oil to leave a fresh aroma. Feel free to swap out eucalyptus for your favourite essential oil. To use, combine the vinegar and essential oil in a spray bottle, then spray the entire contents in and around your toilet bowl, including the outsides. Sprinkle the bicarbonate of soda around the inside of the bowl so that it all fizzes up then scrub with the toilet brush to make sure all the germs are taken care of. 1 cup of white vinegar ½ cup of bicarbonate of soda 10 drops of eucalyptus oil 2 drops of tea tree oil 3. Window and glass cleaner Similar to your all-purpose cleaner but with more water to prevent streaking. Additionally, windows tend not to have as many germs as surfaces so don't need as strong a formula. Combine the ingredients in a spray bottle. 4 cups water 1 cup white vinegar (you can also use lemon juice but it's a lot more expensive) 5 drops of eucalyptus oil 2 drops of tea tree oil 4. Washing up liquid Washing up liquid is a very simple one to make as it uses the much overlooked castile soap, which is incredibly effective at removing dirt and grime. Castile soap originates from Spain's Castile region and is traditionally made with olive oil. Modern version often use cheaper vegetable oils, but the product should nevertheless be 100% natural and free from animal products. Combine the ingredients in a re-purposed washing up liquid bottle or other suitable container. I don't recommend adding essential oils to this formula as traces may remain on the dishes after washing. 2 cups of liquid castile soap ½ cup of water 5. Bubble bath There's nothing like a relaxing bubble bath at the end of the day, but most commercial products contain artificial fragrances and chemicals such sodium lauryl sulfate. If you are trying to eliminate toxins from your home, bubble bath should be one of your first ports of call. It is relatively simple to make a lovely foaming bath soap that you can tweak to get the perfect level of foam for you. Then you can experiment with your favourite essential oils to find your ideal proprietary bath blend. To assemble, simple combine the ingredients in an empty BPA-free plastic bottle, then give a gentle shake before each use as the glycerin may have settled on the bottom. 1 cup warm water ½ cup liquid castile soap ¼ cup vegetable glycerin 1 tsp chamomile essential oil 1 tsp lavender essential oil

A popular class of heartburn medications, called Proton Pump Inhibitors (PPIs), which include such drugs as Nexium, Omeprazole, Prilosec and Prevacid, are being implicated in dementia (1). Today, many people are on Statin drugs, yet there is increasing evidence of the negative effects these cholesterol-lowering drugs have on long-term health. This will be discussed in more detail in April, which will take a closer look at Cardiovascular Health. Pharmaceutical drugs manage symptoms. They are not designed to address the root causes of symptoms. Prescription Drug Deficiency is not the root cause of any illness. Additionally, these drugs are accompanied by numerous and, with long-term use, often damaging, side effects (make sure you do not stop taking pharmaceutical drugs without advice from a medical doctor and ensure you are fully informed about the medication you are taking). Here are today's TT Tips on Polypharmacy: If you are taking four or more prescription drugs, consider scaling back, under doctor supervision; Review your medication periodically. Understand that drugs such as PPIs are intended for short-term use and not for life; Consult a Functional Medicine Practitioner, such as a Nutritional Therapist, who can help you to identify and address the root causes of your symptoms, thus enabling you to come off prescription drugs.

Many people are unaware of the fact that poor sleep is a risk factor for cognitive decline and even Alzheimer’s Disease.[1] Every system in our body is affected by lack of sleep. Studies indicate that the average person needs around 8 hours of sleep per night. Sleep is critical for brain detoxification. Research shows that the brain has a unique waste management system, which is activated while we sleep. Sleep is essential for cementing the day’s events into long-term memory. Most of the brain's regeneration process takes place while we are asleep. It is during this time that our bodies fix, rebuild, regenerate and repair. TT's Tips for good sleep hygiene: Avoid technology for at least 1 hour before bed; Drink caffeinated drinks with caution; Have an Epsom salt bath in the evening. Magnesium relaxes mind and body; Maintain low light in the evening to help stimulate melatonin levels; Maintain a regular sleep pattern; Keep the bedroom dark and the temperature cool.

Our Homo Sapiens ancestors were on the move all day long; gathering fruits and berries, collecting firewood, building shelters, fleeing or hunting. Today, however, many people are sedentary for a large part of the day. If, like most people, you spend the majority of your day in a sitting position (commuting, working in an office, watching TV), evidence shows that this prolonged inactivity actively PROMOTES chronic diseases, EVEN IF YOU ARE VERY FIT. In fact, studies are increasingly highlighting that prolonged sitting can reduce lifespan even for those who exercise regularly. In other words, one or two hours a day at the gym cannot counteract the accumulated ill effects of sitting eight to twelve hours a day [1]. Movement and exercise boost your brain health, release endorphins, which make you feel happier, make you look and feel younger, improve skin, shrink your fat cells and help you recover faster from chronic diseases. Here are today's tips on movement: • Standing is better than sitting. Take a closer look at your day and find ways to stand up and/or move more. • Avoid sitting for longer than 50 minutes out of every hour. Stand up. Move around for a few minutes before sitting for the next 50 minutes. • Combine high-intensity training (HIT) and non-exercise activities like walking, aiming for 7,000-10,000 steps a day. There are even apps to help monitor this! Walking should be in addition to, not a replacement for, a regular fitness regimen. However, if you are not doing any exercise, walking is a good place to start. AVOID SITTING whenever possible.

This is easy to prepare and could be left in the slow cooker all day – just add in the coconut milk when you are ready to eat. (Serves 4 Hungry People!) Ingredients 1 tbsp coconut oil 300g diced lamb shoulder 1 tsp mustard seeds ½ tsp ground turmeric 1 tsp chilli powder 1 tbsp Madras curry powder 5 cm piece of ginger 4 cloves of garlic 3 onions 10 curry leaves 2 x 400g tins of chickpeas 1 organic vegetable stock cube 1 x 400g tin of tomatoes ½ x 400g tin of coconut milk 200g baby spinach 1 bunch of fresh coriander Method Heat 1 tbsp of oil in a large pan, add the lamb, spices, and curry powder, cook gently for 15 mins. Peel and finely slice the ginger, garlic, and onions. Add the sliced ingredients and curry leaves to the pan, then cook for a further 10 mins. Tip in the rinsed chickpeas, then crumble in the stock cube, add the tomatoes and 1 tin’s worth of hot water. Season lightly with sea salt and black pepper, then slowly bring to the boil. Cover with a lid, reduce the heat to low, and simmer gently for 1 hour 30 minutes, or until the lamb is tender and the sauce has thickened and reduced, occasionally stirring and scraping any bits from the bottom of the pan. Add the coconut milk and spinach to the pan, stir well, then bring just back to the boil. Have a taste and season to perfection, then tear the coriander leaves over the top. Delicious with cauliflower or wild rice – yum!

Diabetes is a serious chronic medical condition that has a significant impact on the lives of almost half a billion people worldwide (1). This article will attempt to give an outline of diabetes, highlighting the various causes, exploring its diverse types and contemplating the importance of increasing our awareness of this debilitating condition. Diabetes is more than just a medical ailment, it presents a daily challenge for those affected, influencing every decision, meal, and activity. By addressing the various aspects of diabetes, patients can be empowered to manage their own health, while being offered support to deal with the condition and collaboratively striving for a future where diabetes is better understood, more effectively controlled, and ultimately prevented. What is Diabetes? Simply put, diabetes is an issue with the regulation of glucose. So, what is glucose? Glucose is a sugar molecule that functions as our main source of energy. It is also responsible for numerous other functions, including the regulation of blood sugar. When we eat carbohydrates, our digestive systems break down the complex sugars contained in them into simpler molecules, such as glucose. Once absorbed into the body, glucose creates a temporary increase in blood sugar levels. The amount of sugar in the blood is regulated by a hormone called insulin. Insulin is created in your pancreas and regulates blood sugar by allowing various cells throughout your body to absorb glucose molecules to store as energy, thus lowering the amount of glucose that is circulating in the blood. This process is known as glucose homeostasis. In the case of diabetics, the amount of glucose being absorbed is no longer able to be regulated, leading to an excess amount of glucose in the bloodstream. This can lead to long-term health problems, including heart disease, vision loss, and kidney disease. Types of Diabetes While it is true that diabetes is always related to a breakdown in glucose regulation, there are different ways this can happen, leading to multiple types of diabetes, which we will look at in turn: Type-1 diabetes is an autoimmune condition where the body's immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas, leading to a deficiency. Type-1 diabetes has a strong genetic element and, once activated, can be managed but not cured. The condition is often diagnosed in childhood or adolescence and requires lifelong treatment with insulin therapy. Type-2 diabetes is often associated with insulin resistance. When cells become insulin resistant, they stop absorbing glucose, which then builds up in the bloodstream, causing the pancreas to produce more insulin. This can result in high levels of insulin (hyperinsulinemia). Over time, the pancreas struggles to keep up with this increased demand and actually begins to produce less insulin, compounding the problem. Gestational diabetes: Some women develop diabetes during pregnancy, due to the hormonal changes taking place. This usually resolves after childbirth. However, this can indicate a risk of developing Type 2 diabetes later in life. Preventing Type-2 Diabetes While the current thinking is that environmental triggers, such as viral infections, play a part in the onset of type-1 diabetes, these triggers are not well understood (2). For this reason, I will focus on type-2 diabetes when discussing prevention. Although Type 2 diabetes is becoming more and more prevalent worldwide, there is a large element of its onset that is related to lifestyle and so there are steps that can be taken to prevent its onset. Below are some lifestyle adjustments you can make now to help prevent the onset of type-2 diabetes, however, if you feel that you may be at risk, it is important to speak to your doctor to obtain a professional assessment. Maintain a healthy weight: Excess weight has been shown to significantly increase the risk of developing diabetes and even a 5-10% decrease can make a big difference to your health (3). Maintaining a healthy weight has numerous other benefits so taking the time to address this could literally save your life. While there are some factors of weight gain that are out of our control, exercise and a healthy diet are the areas that you can really become proactive in your own healthcare. Eat a balanced diet: Prioritise whole grains, vegetables, fruits, lean proteins, and healthy fats to control blood sugar levels. Limit or avoid foods high in sugar and refined carbohydrates to prevent rapid spikes in blood sugar. Studies have found that following a Mediterranean diet can lead to a significant reduction in many of the risk factors for developing type-2 diabetes (4). You can learn more about the Mediterranean diet in this article on my website. Portion control: Be mindful of portion sizes to help prevent over-eating, weight gain and blood sugar spikes. Using small plates and paying attention to hunger and fullness cues can assist in portion control. If you do feel you want a second helping, wait some time before going for more. It takes about 20 minutes for the signal that you have eaten enough to get to the brain. Reflect on whether you are going for more for the delicious taste or for hunger. If you do go for seconds, leave out the carbohydrates and go rather for a little more protein, healthy, fats, and vegetables. The image above gives a rough idea of how you can proportion the food groups on your plate. Limit sugar and processed foods: Reduce consumption of sugary drinks, high-sugar foods, sweets, refined carbs, and heavily processed foods to mitigate the risk of insulin resistance. Stay hydrated: Drinking ample water is crucial for overall health and helps regulate blood sugar levels while controlling appetite. Manage stress: chronic stress causes cortisol levels to rise, which in turn can increase blood glucose levels (5). Find healthy stress management strategies, such as exercise, meditation, yoga, or engaging in hobbies. Managing Type 2 Diabetes While type-1 diabetes can be effectively managed with careful medication from a qualified doctor, type-2 can often be managed and even put into remission with lifestyle adjustments (6). So even if you have already been diagnosed, making some basic changes to your lifestyle can help turn your diabetes around, while also benefiting your health in numerous other ways. Here are some ways that you can begin to manage type-2 diabetes. Monitor blood sugar: Regularly check blood sugar levels as advised by healthcare providers to understand how food, activities and medications affect your blood sugar levels. Even better, invest in your own blood sugar monitor (such as a Zoe continuous glucose monitor) to help you understand how you are responding to food, exercise, stress, and sleep. This will give unique insights into your glucose levels in real time. Healthy eating: Focus on a balanced diet and consider collaborating with a nutritional therapist or registered dietitian to develop a tailored meal plan that meets your specific needs and helps stabilise blood sugar levels. Please do get in touch if you would like to discuss this further. Regular physical activity: Engage in consistent, daily, physical activity, like walking, swimming, cycling, etc., to control blood sugar and enhance overall health. Nutrients that Help Manage Diabetes and Blood Sugar While medication and lifestyle changes are fundamental for managing diabetes, certain vitamins and minerals can play a supportive role in helping control blood sugar and reduce the risk of diabetes-related complications. The following are some of the key vitamins and minerals that can assist in the management of diabetes and blood sugar: Vitamin D: Vitamin D is renowned for its contribution to bone health, and it also plays a pivotal role in regulating blood sugar. Studies indicate that a deficiency in vitamin D is linked to a higher likelihood of developing Type 2 diabetes (7). The prevailing belief is that vitamin D enhances the body’s responsiveness to insulin, thereby aiding in the control of blood sugar levels. To maintain adequate Vitamin D levels, it is advisable to seek daily exposure to sunlight, incorporate fatty fish such as salmon and mackerel into the diet, and consider supplements with the advice of a healthcare professional. You can learn more about the benefits of vitamin D here. Vitamin B complex: A Vitamin B complex includes other important B vitamins such as B1 (thiamine), B3 (niacin) and B6 (pyridoxine), recognised for their vital role in metabolism and each contributing to stable blood sugar levels. These vitamins can be found in foods, such as whole grains, lean meats, fish, and vegetables. This article lays out the important role that B vitamins play in your health. Magnesium: Magnesium plays a vital role in various physiological processes, including the metabolism of glucose. It enhances the effectiveness of insulin and potentially improves the body’s insulin response. Given that many individuals with diabetes may have insufficient magnesium levels, it is important to incorporate magnesium-rich foods, such as spinach, nuts, seeds, and whole grains into your diet. I discuss magnesium in more detail here. Zinc: Zinc is another essential mineral that contributes to insulin production and storage. It plays a crucial role in maintaining the proper function of beta cells in the pancreas, responsible for insulin release. To support blood sugar control, consider including zinc-rich foods, like lean meat, poultry, seafood, and whole grains in your diet. Cinnamon: Cinnamon, while not classified as a vitamin or mineral, is a spice that has gained attention for its potential in regulating blood sugar. Some studies suggest that cinnamon may enhance insulin sensitivity and lower blood sugar levels (8). Easily integrated into your diet, it can be sprinkled on oatmeal or added to a morning smoothie. However, it is important to consume it in moderation, as individual responses may vary. In Conclusion Although vitamins and minerals can play a supportive role in diabetes management, they are not substitutes for medication or lifestyle adjustments. The foundation of diabetes care should still involve a balanced diet, regular physical activity and guidance from healthcare professionals. Before introducing supplements or making significant dietary changes, consult a healthcare provider, as individual needs and responses can differ. Collaborating with healthcare professionals allows individuals with diabetes to effectively leverage, the benefits of nutrients for improved blood, sugar, control, and overall well-being. Look out for the next article on my website which will explain insulin resistance, discuss some of the causes and suggest several strategies to increase insulin sensitivity.

Christmas doesn't have to be the time of year that your health goes out the window! These tasty mince pies are gluten-free and use coconut palm sugar, rather than refined sugar. I also use almond flour for the pastry, which is low in carbohydrates and actually supports heart-health and blood-sugar management. There's no more satisying way to look after your family's nutrition than when they don't even notice the difference, and these mince pies will be a hit every time! Prep time: 25 mins Makes 25 Ingredients For the filling: 1 large apple, like Braeburn, Gala 75g raisins 75g golden sultanas 75g currants 65g dried, unsweetened cranberries 60g other dried fruit (sour cherries, blueberries, mango, apricots – dried but unsweetened) Zest and juice of an orange 50g coconut palm sugar 4 tbsp organic butter, cubed ½ tsp cinnamon ½ tsp ground nutmeg 1 tbsp brandy (optional) For the pastry: 150g of almond flour/ground almonds 75g of coconut flour 1 tbsp coconut palm sugar ½ tsp baking soda ½ tsp sea salt zest of an orange 115g butter, frozen (plus a little extra for greasing) 1 egg, lightly whisked Method Preheat the oven to 175˚C, then put the almond and coconut flours in a bowl with the sugar, baking soda and salt. Stir in the orange zest. Grate the frozen butter into the flour and mix together with your fingers till a crumb forms. Stir in the egg and bring together the mix with your hands to form a dough. Divide the dough in half; wrap each in film and place in the fridge for 1 hour (or overnight). Grease the moulds of a muffin pan with a little butter. Remove the dough from the fridge and place between 2 sheets of baking/ greaseproof paper. Roll with a rolling pin to flatten out the dough until it is pie-crust thin. To make the filling: Put all of the filling ingredients (other than the brandy) into a large saucepan over medium heat and stir. When the butter is fully melted, turn the heat to low, cover and cook for 15 minutes, stirring often. Take the saucepan off the heat and stir through a tablespoon of brandy, then decant into sterilized glass jars. Leave to cool with the lid slightly ajar, then secure tightly and store until required. Using a biscuit cutter (or an upturned jam jar – needs to be about 8cm diameter), cut out 25 circles and lightly press into the muffin pan moulds. The pastry can be tricky to work with, as there is no gluten holding it together. Be patient. If the pastry splits just push it back together with your fingers and use any pastry scraps to fix it up. Fill up each pie mould with a heaped teaspoon of mincemeat. Using the remainder of the dough, cut out 25 stars to top each pie. Bake in the oven for 12 minutes. Leave to cool in the tins, before gently easing them out. Don’t be tempted to remove from the tin when they come out of the oven – they WILL fall apart if you do this! Serve and enjoy!

Cholesterol has in recent years become something of a villain in the public consciousness. Numerous foods and dietary products are advertised as ‘low fat’, giving the impression that low fat options are a healthier choice. However, manufacturers often replace the fat with sugar to preserve the flavour, putting the consumer at risk of a whole new set of health concerns. As with so many things, the truth about fat and cholesterol is much more nuanced. Did you know, for example, that about 80% of cholesterol is made in the liver, in response to the body's demand for it? Did you know that cholesterol is needed to make hormones such as the stress hormone cortisol? So it's easy to see how being stressed for long periods of time can lead to higher levels of blood cholesterol. This article will take a deeper look at the cholesterol conundrum and other important lipid markers to give a clearer understanding of cholesterol and heart health. Understanding Cholesterol Cholesterol is a fat-like substance that is essential for aiding various bodily functions, including the production of steroid hormones, increasing cell membrane viscosity, vitamin D production (we need cholesterol in our skin cells to make vitamin D from the sun), and so much more. So why the taxi image above? Cholesterol is a fat-soluble molecule and therefore insoluble in water. To get from the liver to where it is needed in the body, it must be transported by proteins called lipoproteins (i.e. fat carrying proteins). The analogy therefore is that lipoproteins are similar to taxis, shuttling lipids (such as cholesterol) from one part of the body to another. You may be familiar with the two primary types of lipoproteins - low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The important thing to understand here is that HDL and LDL do not only carry cholesterol around the body, but many other lipids as well, such as triglycerides. If a person has high levels of LDLs, why therefore always blame cholesterol when the 'passengers' in the 'taxis' may well be other lipids such as triglycerides, likely due to eating a high carb diet? It is very important to realise that all cholesterol molecules are identical in structure so there is no such thing as good or bad cholesterol. It is rather the cholesterol-carrying molecules, LDL and HDL, that are referred to as 'bad' and 'good' cholesterol. However, although LDL is often labelled 'bad', and HDL is referred to as 'good,' this is also a huge over-simplification. Both play an important role. The size and number of the particles, together with other factors such as inflammation and oxidative stress, contribute to overall cardiovascular risk. The issue occurs when levels of the smaller LDL particles (as LDL particles do vary in size and density) become elevated. These smaller particles are thought to more easily penetrate the arterial wall, where they can contribute to the formation of plaques, which can cause blockages and increase the risk of various illnesses such as cardiovascular disease. If you would like to learn more about the specific roles of the different cholesterol 'taxis', these articles on my website, here and here, go into much more depth. For now, we are going to focus on strategies for maintaining healthy cholesterol levels in your body. Please remember that these strategies are intended to complement the advice of your doctor and should not be considered as a replacement for professional medical advice. If you have elevated levels of LDL, it is important to have a test that checks the size of the LDL particles as the smaller the LDL particle, the higher your risk of cardiovascular disease. Likewise, if there is a family history of cardiovascular disease, it is important to check your levels of another lipoprotein called Lp(a). The particular characteristic of this lipoprotein is that it is 'sticky.' The "sticky" nature of Lp(a) is thought to contribute to the development of atherosclerosis as it more easily sticks to arterial walls, leading to the build-up of plaque. High levels of Lp(a) are influenced by genetic factors, and individuals with a family history of elevated Lp(a) may be at a higher risk of cardiovascular disease. Dietary Approaches to Managing Cholesterol It would be perfectly logical to assume that the most effective way to use your diet to lower cholesterol is to eat less cholesterol. However, our current understanding of cholesterol suggests that dietary cholesterol (the cholesterol that is present in the food we eat) has very little impact on our actual blood cholesterol levels (1, 2). Luckily, there are plenty of other dietary tweaks you can make that can help your body to manage cholesterol. INCREASE DIETARY FIBRE: Dietary fibre, also known as 'roughage', is the part of plant-based foods your body can't digest or absorb. Fibre acts like a sponge in the digestive tract, absorbing LDL and preventing it from becoming clogged. Foods rich in soluble dietary fibre include oats, barley, beans, lentils, fruits, and vegetables. LIMIT SATURATED AND TRANS FATS: Saturated fats are found in red meat, full-fat dairy products, and some oils such as coconut oil. While saturated fats play a role in your health, too much can lead to raised levels of LDL. Those with a family history of cardiovascular disease should limit saturated fats in their diet. Trans fats, often used in processed foods to extend shelf life, are particularly harmful and have no nutritional benefit. They are found in foods like chips (fries), pizzas, margarine and biscuits (cookies). They should be avoided as much as possible as they can raise LDL levels while lowering HDL. CONSUME OMEGA-3 FATTY ACIDS: These fats are essential for heart health. They can help lower blood pressure and reduce the risk of blood clots. Foods rich in omega-3s include fatty fish like salmon, mackerel, sardines, and flaxseeds. EAT MORE NUTS AND SEEDS: Almonds, walnuts, and chia seeds, among others, have been shown to lower LDL cholesterol levels (3). However, ensure they're consumed in their natural form, without added salts or sugars. MODERATE YOUR ALCOHOL: Some studies suggest that moderate alcohol consumption can actually increase HDL, while lowering LDL, suggesting a potential benefit and a reduction in the risk of heart disease (4). However, the mechanism behind this is still poorly understood and the other potential risks associated with drinking alcohol should not be overlooked. Always stay within the recommended daily intake of alcohol units and try to avoid binge drinking. EMBRACE PLANT STEROLS AND STANOLS: Stanols are cholesterol-like compounds found in breads and cereals, seeds, nuts, legumes, and fruits and vegetables. Eating around 2g per day can help to reduce LDL by as much as 12% (5). To give you an idea of how much this is, a typical healthy diet might contain around 200mg of stanols and sterols, so you would need to eat a lot to make a difference. Luckily, certain foods such as spreads, milk and yoghurt are often fortified by the manufacturers and can provide the full 2g in one serving, so it is worth looking out for these when you shop. Lifestyle Factors and Cholesterol Management While tackling your diet should be the first step towards managing cholesterol, other lifestyle factors play a crucial role. As with the nutrition tips above, many of these can help you to avoid numerous other health conditions so even if your cholesterol is at an ideal level, your body will thank you for making some of these adjustments: PHYSICAL ACTIVITY: Engaging in moderate exercise can help control your cholesterol. This happens in a number of ways. Exercise is thought to raise levels of HDL, while lowering LDL. It also lowers levels of triglycerides, which can combine with LDL to increase the risk of coronary heart disease. Exercise can help improve insulin sensitivity, which is good because better insulin sensitivity can help to raise your HDL levels. Aim for at least 30 minutes of physical activity most days of the week. Both aerobic and weight-training exercises can help with cholesterol and each works in a different way so ideally you can implement both in your weekly workouts. AVOID SMOKING: Smoking can lower HDL cholesterol and damage blood vessels, making them more susceptible to accumulation of fatty deposits. It can also cause a buildup of plaque in the arteries, making LDL more likely to become trapped. Much of the damage is reversible and quitting smoking can lead to raised HDL levels within weeks or months, while your risk of coronary heart disease will also drop within a year. MAINTAIN A HEALTHY WEIGHT: Being overweight or obese can increase LDL, while reducing HDL. Even losing a small amount of weight can help lower LDL and total cholesterol levels, as well as bring numerous other health benefits. Understanding the Microbiome and Cholesterol The microbiome consists of trillions of bacteria that exist in the gut. You can learn about the intricate and essential role of the microbiome in this article. The link between your microbiome and cholesterol is only just beginning to emerge, but research is suggesting that cholesterol metabolism may be controlled by the microbiome. Foods that nourish the gut, such as prebiotics and probiotics, might indirectly assist in managing cholesterol. Fermented foods like kefir, yoghurt, sauerkraut, and kimchi can be beneficial for supporting your microbiome. As this is a relatively new area of research, many of the potential benefits are speculative and need further testing but the established benefits of a healthy gut are so numerous that it is worth taking steps now to develop a strong microbiome. Stress and Cholesterol Chronic stress can adversely affect cholesterol levels. Stress causes the body to produce excess energy, breaking down stored fat and cholesterol, which then enter the bloodstream. In addition, as most of the cholesterol in our body is produced by the liver and as cholesterol is required to produce stress hormones, during times of stress the body often produces higher levels of cholesterol in response to the need for it. While we can never remove all the stressors from our lives, finding strategies for limiting them, while learning to manage the unavoidable bits can have a positive impact on your cholesterol. This article takes a close look at the role stress plays in your body and the techniques you can use to limit it.

Do you want to start your week on a healthy note, but you are unsure where to begin? I've got great news for you! With a little bit of planning and preparation, you can have a week filled with healthy, delicious meals that leave you nourished and satisfied. Let me guide you through my routine. Plan Ahead It's not always feasible to decide on every meal for the week in advance, but having an overview of your week’s schedule can work wonders. By mapping out your family’s plans for the week, you can anticipate those particularly hectic days when you need quick, fulfilling meals, or those days when you're hosting and might need extra food. If you want to put pen to paper, you can download a free meal plan template here. Discover Your Nearby Farmers' Market I typically start my week with a Sunday trip to the Farmers’ Market, Queen’s Park being my top choice. The farmers' market is not only my go-to for organic produce but also offers a myriad of other advantages. Wondering why I champion shopping at local markets? Supporting local agriculture and small enterprises is a start. Additionally, the fruits and vegetables you find are fresher with richer nutritional value. This enhanced nutrition stems from allowing produce to naturally ripen on the plant and picking them when they're at their prime. This means they're packed with more vitamins, minerals, and antioxidants. An added perk? Fresh food is simply more flavourful, especially when contrasted with produce that's been stored for extended durations or transported from far-off places. Limiting the transportation of produce also comes with its own set of benefits, such as cost savings and a reduced environmental footprint. Wash Your Food Thoroughly Here are a couple of handy tips. Take a chlorine dioxide tablet or a lid full of vinegar and fill a washing-up bowl with water. Pop your fruits and veg in it and leave them to soak for about ten minutes. This simple step ensures your produce is free from chemicals, worms, bugs, and bacteria, leaving them clean and safe to eat. For root vegetables, such as sweet potatoes, you can take a veggie scrubbing brush to remove extra soil from the skin. Prep Time = Me Time While I don’t cook entire meals for the upcoming week, I love to meal prep on Sundays. For instance, chopping onions and crushing garlic can be time-consuming, but doing these tasks in advance can be a real time-saver during the week. My secret? I get ahead by chopping up veggies and opting for ready-peeled garlic cloves and garlic-infused oil. Bear in mind that meal prep doesn’t have to be a chore. Why not turn it into cherished ‘me time’? Whenever I'm busy in the kitchen, I take the opportunity to listen to my favourite webinars or simply put on relaxing music. A note on rice: contrary to popular belief, storing rice in the fridge isn't the best idea. No matter how many times you've heard that it's safe to reheat, it's better to avoid. Clear Out and Organise the Fridge Before introducing fresh produce, assess what's already in your fridge. If there are older items, consider giving them to those in need—maybe friends, family, or community members. This not only reduces food waste but also makes space for the new. I always keep my chopped-up items in glass storage containers. I advise buying a range of sizes so you have plenty of choice. The better equipped you are to store foods, the more you end up using them. A fun tip: I like to float sliced cucumbers in water. It keeps them extra crispy and fresh! One Pan Wonders Looking for a nutritious yet straightforward meal? Nothing beats a hearty chicken soup. I usually start with a chicken broth, throw in a medley of vegetables and chicken pieces, and let it simmer on low heat for several hours. About ten minutes before it's ready to serve, I add some rice. It's a nutrient-dense meal that is not only easy to whip up but also ensures minimal washing up afterwards! Alternatively, if you’re feeling in the mood for a delicious roasted meal, place a whole chicken in the middle of a sheet pan, surround it with vegetables and potatoes that have been tossed in oil and seasoning, and just pop it in the oven. This is a perfect family meal and an easy crowd-pleaser, as people love to pick and choose from the pan. For the vegetarians out there, simply double up on vegetables and add in quinoa, chickpeas or beans as a great source of plant-based protein. Setting yourself up for a healthy week might require a bit of effort initially, but trust me, the rewards in terms of health and peace of mind are worth every bit. Start today, and you'll soon notice the difference! Happy healthy eating!

Here is another great healthy energy snack, taken from my TT4Health presentations. These flapjacks are quick and easy to make, full of nutrition and will not lead to a spike in blood sugar levels. If you enjoy the recipe, make sure you check out the presentation on my private facebook group, Your Health is in Your Hands. Makes 12 flapjacks Ingredients 60g hazelnuts 60g almonds 150g rolled oats 50g dried unsweetened cranberries/ mulberries/ raisins 2 tsp baking powder 1 tsp ground ginger 1 tsp cinnamon 2cm fresh ginger 5 dates 75g coconut oil 3 tbsp maple syrup Method Preheat the oven to 160C. Chop/ bash the hazelnuts and almonds and place into a large bowl with the oats, dried fruit, baking powder, ground ginger and cinnamon. Remove the skin from the fresh ginger and grate. Add to the large bowl. Mix altogether until well combined. Remove the stone from the dates and roughly chop them. Add them to the bowl. Gently heat up the coconut oil and add the maple syrup. Mix well before adding them to the large bowl. Mix everything together well. Line a 20 x 20cm baking tin with baking paper before scraping in the mixture, pressing it into the edges. Bake for approximately 25-30 mins until golden brown around the edges

Which one is true? A! The Human Genome Project has shown that diet and lifestyle can impact our health by as much as 90%[1]. We all have genetic mutations and weaknesses making us more vulnerable and predisposed to particular illnesses. The same underlying causes impact different people in different ways. However, we are not slaves to our genes. Genes merely load the gun. Diet and lifestyle pull the trigger. In this post, I will be highlighting the main five factors that are essential to your health, starting with the most important: 1. Food Food is a duel-edged sword. The right foods can heal you. The wrong foods can harm you. Foods that harm you include: vegetable oils, most highly-processed foods, sugary drinks, most pizzas, white bread, most fruit juices (high in sugar), margarine, pastries, biscuits and cakes, chips and crisps, gluten-free junk food, processed cheese and meats, most fast-food meals and anything high in sugar and refined grains. Foods that help to optimise your health: Fruit and vegetables: Eating more fruit and vegetables is one of the simplest choices you can make to improve your health. This can help protect you from heart disease, stroke, arthritis, dementia, cancer and even slow down your body’s ageing process. Remember, ‘variety is the spice of life’. Build on the amount and variety of fruit and vegetables you include in your diet. Healthy fats: Are you afraid of fats? If so, this is unsurprising as fat in foods has been vilified in the Western World for the past few decades. However, the 'Big Fat Fraud' has finally been exposed and the 'low fat is good' health hypothesis has effectively been disproved. We are in the midst of an obesity epidemic that started around the 1980s, coinciding with the rise of the low-fat hysteria. Type 2 diabetes has also risen significantly through this period. It is time for your body to reap the benefits of the healthy fats found in such foods as avocados, nuts and seeds, organic extra virgin olive oil, grass-fed organic butter and ghee, coconut oil and Omega-3s (found in seafood - like salmon and sardines - walnuts, chia seeds and flaxseeds). TT's top tips for better eating Avoid eating food that is high in toxins. Aim to buy organic where possible or wash non-organic in bowl of water with capful of apple cider vinegar to get rid of pesticides. Aim to buy organic meat and chicken to avoid antibiotics and growth hormones. If constrained by budget, it is better to buy less and to maximise by making stews and stir fries and using bones for making healing bone broths. Eat real food. Aim to include a large salad in your diet every day. The more of these ingredients you include, the better: Dark leafy greens: Kale, Spinach, Swiss Chard, Arugula 1 cup broccoli sprouts Cauliflower Purple cabbage Slice of red onion, yellow or green onions Red, yellow or green peppers Mushrooms: White Button, Bella , Cremini, Shiitake Raw walnuts, almonds Raw sunflower, pumpkin seeds Sprouted beans like mung beams Sprouted black/green lentils. Consider other vegetables like radishes, artichokes, squash, and zucchini. Add avocado for healthy fats. Shake on as much of these anti-inflammatory, anti-cancer spices as you can stand (turmeric, curry powder, garlic powder, oregano) and remember herbs are nutrient-dense and add flavour. Coriander is also a powerful detoxing herb. 2. Stress/ Relaxation Understanding the extent to which stress has a negative impact on one’s health is crucial. Stress is a manifestation of our ‘fight and flight’ response: a survival mechanism that has been pivotal to our evolution. In the 21st Century, we are experiencing more chronic stress (a perpetual, daily feeling), as opposed to acute stress (an incident occurs, we respond, incident concludes, balance is restored). The problem today is that most people are unaware that they are stressed. They remain in a perpetual state of constant agitation. Our bodies, however, are unable to distinguish between the non life-threatening stressors of today (stuck in a traffic jam, 40 things on a to do list etc.) and the life-threatening flight or flight stressors of thousands of years ago. The stress response is our survival instinct and is the same today as it was then. Survival takes precedence over ‘rest and digest,’ resulting in the shut down of secondary bodily functions (such as digestion and immunity) when survival is at stake. Stress is often unavoidable but it is manageable. If you change your response to stress this will have a positive impact on your resilience. This in turn will not only improve your health and strengthen your energy reserves, but also remove one of the main obstacles to healing and wellness. TT'S TOP TIPS FOR STRESS MANAGEMENT Simple breathing has a profound effect on the stress response. Learn more about breathing techniques which can be done anytime, anywhere; Practise daily meditation. Even ten minutes a day can make a difference. Meditation apps such as Headspace, Calm and Buddify can help you get started; Give yoga a try. Yoga is a mind-body practice, combining controlled breathing and meditation or relaxation that can help reduce stress. 3. Movement Our Homo Sapiens ancestors were on the move all day long; gathering fruits and berries, collecting firewood, building shelters, fleeing or hunting. Today however, many people are sedentary for a large part of the day. If, like most people, you spend the majority of your day in a sitting position (commuting, working in an office, watching TV), evidence shows that this prolonged inactivity actively promotes chronic diseases, even if you are very fit. In fact, studies are increasingly highlighting that prolonged sitting can reduce lifespan even for those who exercise regularly. In other words, one or two hours a day at the gym cannot counteract the accumulated ill effects of sitting eight to twelve hours a day [2]. Movement and exercise boost your brain health, release endorphins, which make you feel happier, make you look and feel younger, improve skin, shrink your fat cells and help you recover faster from chronic diseases. TT'S TOP TIPS FOR MOVEMENT Standing is better than sitting. Take a closer look at your day and find ways to stand up and/or move more. Avoid sitting for longer than 50 minutes out of every hour. Stand up. Move around for a few minutes before sitting for the next 50 minutes. Combine high-intensity training (HIIT) and non-exercise activities like walking, aiming for 7,000-10,000 steps a day. There are even apps to help monitor this! Walking should be in addition to, not a replacement for, a regular fitness regimen. However, if you are not doing any exercise, walking is a good place to start. Avoid sitting as much as possible! 4. Sleep Many people are unaware of the fact that poor sleep is a risk factor for cognitive decline and even Alzheimer’s Disease. [3] Every system in our body is affected by lack of sleep. Studies indicate that the average person needs around 8 hours sleep per night. Sleep is critical for brain detoxification. Research shows that the brain has a unique waste management system, which is activated while we sleep. Sleep is essential for cementing the day’s events into long-term memory. Most of the brain's regeneration process takes place while we are asleep. It is during this time that our bodies fix, rebuild, regenerate and repair. TT'S TOP TIPS FOR SLEEP Avoid technology for at least 1 hour before bed. Drink caffeinated drinks with caution. Have an Epsom salt bath in the evening. Magnesium relaxes mind and body. Maintain low light in the evening to help stimulate melatonin levels. Maintain a regular sleep pattern. Keep the bedroom dark and the temperature cool. 5. Polypharmacy A popular class of heartburn medications, called Proton Pump Inhibitors (PPI's), which include such drugs as Nexium, Omeprazole, Prilosec and Prevacid, are being implicated in dementia [4]. Today, many people are on Statin drugs, yet there is increasing evidence of the negative effects these cholesterol-lowering drugs have on long-term health. Pharmaceutical drugs manage symptoms. They are not designed to address root causes of symptoms. Prescription Drug Deficiency is not the root cause of any illness. Additionally, these drugs are accompanied by numerous and, with long-term use, often damaging, side-effects (make sure you do not stop taking pharmaceutical drugs without advice from a medical doctor and ensure you are fully informed about the medication you are taking). TT'S TOP TIPS FOR POLYPHARMACY If your are taking four or more prescription drugs, consider scaling back, under doctor supervision; Review your medication periodically. Understand that drugs such as PPI's are intended for short-term use and not for life; Consult a Functional Medicine Practitioner, such as a Nutritional Therapist, who can help you to identify and address root causes of your symptoms, thus enabling you to come off prescription drugs.

Next month on the website, we are discussing autoimmune conditions and looking at how to use nutrition to mitigate them. These two simple salad dressings are designed to sit alongside an autoimmune protocol and can be incorporated into any salad. Salads are an important part of a well-balanced, healthy diet as they offer an unrivaled opportunity to consume a wide range of vegetables, most of which are in their most nutritious raw form. Unfortunately, the dressings we put on them are often full of sugar and other additives, meaning that the salad ends up not being particularly healthy. But there is really no reason why this needs to be the case. There are plenty of options for creating a delicious salad dressing without reaching for the sugar. Try these couple of options for starters. 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. Lemon and Dill Dressing Makes 2 cups Ingredients 6 lemons, juiced 6 lemons, juiced ¼ cup chopped fresh dill ½ cup extra virgin olive oil 2 garlic cloves, chopped sea salt, to taste Method Add all the ingredients to a mason jar. Close the lid and shake well. Allow it to marinate for at least 15 minutes before using. Store remaining dressing in a closed mason jar in the refrigerator for 7 to 10 days. Lemon Ginger Turmeric Vinaigrette Makes 2 cups Ingredients 5 lemons, juiced 1-inch piece of ginger 1 teaspoon dried turmeric ½ cup extra virgin olive oil 2 garlic cloves ¼ cup apple cider vinegar sea salt, to taste Method Add all the ingredients to a high-speed blender. Blend until smooth. Store in a mason jar in the refrigerator for 7 to 10 days.

This delicious lunch recipe helps you cut the carbs by substituting traditional pasta noodles with healthy courgette noodles, or 'courgetti'. If you haven’t yet got into spiralizing, it’s never too late to start. Your meals can get an instant nutrition boost with this simple substitute. If you don’t want to commit to buying a spiralizer right away, most supermarkets now sell pre-spiralized courgette or butternut squash. Either will work fine for this recipe. Serves 2 Ingredients 1 avocado 2 tablespoons extra virgin olive oil ½ cup water ½ cup fresh basil sea salt and black pepper to taste 1 garlic clove 2 large courgettes 220g cooked chicken breast, chopped Method Add the avocado, olive oil, water, basil, sea salt, black pepper, and garlic to a high-speed blender. Blend until smooth and set to the side. Next, spiralize the courgettes. If you don’t have a spiralizer, make long thick noodles using a vegetable peeler. Drain the noodles of excess water by patting them dry with a clean paper towel. Heat a little coconut oil in a frying pan and shallow fry noodles for 2-3 minutes, until slightly softened. Add the noodles to a serving bowl. Top with cooked chicken breast. Mix with the avocado cream sauce and toss before serving. Nutritional Value (per serving) Fat: 26g Net Carbs: 6g Protein: 18g Total Calories: 339 Calories