The Nutrition Coach Blog London Nutritionist The Nutrition Coach offers advice on healthy living, nutrition and diet issues such as IBS, bloating, gluten intolerance and more.

Pay day for weightloss

June 19, 2014

I am sure that many of you will have seen the recent debate about a scheme that suggests that companies pay an extra bonus to encourage overweight staff to shed the pounds.

Obesity and all the related issues connected with expanding waistlines is a serious problem in companies.  Studies show that more time is taken off work by employees who are obese, is just the tip of the iceberg of other related health problems. The direct health cost in terms of diabetes, heart problems, cancer and other degenerative disease is a big issue facing companies today. Whilst we can shift the responsibility back to the individual, it can fast become the problem of the employer.  More serious “death in service” is of course tragic, but more “minor”problems such as energy problems (staff tiredness), mood swings, digestive issues, low self esteem, knee and back problems, blood sugar issues (including Factor X, insulin resistance etc)  can all effect the performance of the individual but start to have an impact on company morale and performance.  Long hours, more demands, make it difficult for employees to prepare and cook healthier food and find a balance in their lives, despite the lip service to ” Life/work balance” as if this thing called “life” is different to this thing called “work”.  Therefore if staff are overweight, it does become a mutual responsibility between individual and employer.

The problem with such a pay as you shed scheme is that individuals who are overweight are made to feel it is their fault by implication.  In my clinical career, I have observed an obsession with weight loss but its almost like someone stuck in quick sand, the more someone struggles to lose weight the more they seem to be suck in the mire.  This is because so few people understand the basic principals of eating let alone weight loss.  Most weight loss schemes are based on calorie reduction point counting principles, but this ignores the fact that some pretty horrible, unhealthy (and metabolically “damaging”) foods can be very low calorie.

The individual gets stuck in a game they can’t win (because they don’t know the basic rules) self esteem, and even mental illness (depression) could be the result.

On a low calorie scheme you will lose the weight, (at first) but as soon as you start eating “normally” back go on the pounds, as anyone will know who has ever tried to lose weight this way.

The actual answer is partly the food, what to eat and how but also partly the structure of people’s lives and how they are living  it.  How to eat, and finding a structure, and how to implement that structure.  Making the right choices, not because you have to but because you want to, knowing that great choices lead to great energy (so not a healthy eating message which people rebel against) and then being able to have the time, energy, and enthusiasm to plan, shop, cook, exercise, i.e. the structure that is going to make it happen!   If companies could see that it isn’t about people being at the “coal face” being inefficient and tired, but with more productive hours where people are energised, and vibrant a lot can be achieved.

TIME is the gift that companies can give back not money. Do you agree?

What you should be eating to reduce cancer risk

April 3, 2014

Food as medicine is not a new concept and what we choose to eat really can have a significant impact on our health. Read on to find out what foods to eat to cut your cancer risk.

10 Foods To Give You Amazing Hair

March 19, 2014

Hayley was recently interviewed by MyDaily for her advice on 10 Foods To Give You Amazing Hair. Click on the link to read how your food can promote the growth of luscious, long tressess.

As women our hair often forms a large part of our feminine identity and contributes to our self esteem, sensuality and confidence. If your hair is lack-lustre then emphasising the foods on the list will be a great place to start. However if your hair is thining or falling out then there may be something more going on behind the scenes and further clinical investigations may be helpful in preventing further loss and encouraging regrowth and restoration of your hair.  If this is the case don’t delay! Get in touch with Hayley and halt hair loss today!

Chocolate and Hazlenut Mousse Recipe

March 5, 2014

This is a delicious, nutty chocolate mousse which tastes indulgent yet contains no sugar. The hazelnuts provide extra protein which helps to balance blood sugar, as well as providing valuable nutrients such as zinc and B vitamins. Make sure you use really good quality dark chocolate for this recipe. Please note that this mousse is not suitable for pregnant women as it contains raw eggs.



(Serves 2)

75g good quality dark chocolate (at least 70% cocoa solids), broken into pieces

50g hazelnuts, ground

2 organic, free-range eggs, separated



Being by gently melting the chocolate. To do this, half fill a saucepan with water and let it simmer. Place the chocolate in a small heat-proof bowl that fits into the rim of the saucepan without actually touching the water. Leave the chocolate to melt over the heat. Once it has melted, remove the bowl from the heat. Stir in the ground hazelnuts followed by the egg yolks (one at a time).

Beat the egg whites until they form stiff peaks. Using a metal spoon to prevent air escaping from the beaten egg, take one spoonful and fold gently into the chocolate mixture. Gradually fold the rest of the egg white into the mixture, taking care not to lose the air.

Spoon the mousse into two ramekins or into a bowl and place in the fridge to set (this will take at least an hour).

Taken from ‘The Holford Low-GL Diet Cookbook’ by Patrick Holford

Chinese Broccoli Receipe

February 5, 2014

If you’re tired of the same old broccoli, then why not try spicing up your broccoli with this spicy tasty recipe inspired by the recent Chinese New Year celebrations?

Oyster sauce nicely complements the slightly bittersweet taste of Chinese broccoli (gai lan). Blanching turns Chinese broccoli a beautiful jade green, but you can use regular broccoli if it’s not available. Serves 3 to 4.

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes


·         10 ounces Chinese broccoli (gai lan)

·         1 teaspoon salt

·         1 teaspoon baking soda

·         1 slice ginger (about 1/2-inch thick)

·         Sauce:

·         3 tablespoons chicken broth or water

·         2 tablespoons oyster sauce

·         1 tablespoon Chinese rice wine or dry sherry

·         1/2 teaspoon sugar


Wash the Chinese broccoli. Cut off the ends if not already trimmed and cut into bite-sized pieces (about 2 inches long).
In a large saucepan, add enough water to cover the broccoli. Add the salt, baking soda and ginger. Bring to a boil.
While waiting for the water to boil, prepare the sauce. Combine the chicken broth or water, oyster sauce or rice wine or dry sherry and sugar. Bring to a boil in a small saucepan. Turn the heat down and keep warm while blanching the broccoli.
Add the Chinese broccoli to the boiling water. Cook until the stalks are tender but crisp (3 – 4 minutes). Rinse in cold running water. Drain.
Pour the sauce over the broccoli. Serve immediately.


10 resolutions you can keep for a healthy 2014

January 27, 2014

Whilst everyone is breaking their resolutions now,  its actually time to make them!

  1. Eat Breakfast – choose something that will sustain and manage your energy levels.  How about egg and rye toast soldiers?
  2. Hydrate ( I really like to use an alkaline filter jug – see
  3. Look at Fast Exercise, research is showing that you can do much less exercise but at higher intensity  – you don’t have to run a marathon!
  4. Practice Mindfulness – I love Mark William’s book “Mindfulness” but Ruby Wax’s book is a good read too “Sane New World”
  5. Yoga – call it stretching and it doesn’t seem so intimidating!  I love the Yoga for Runners App
  6. Get your running shoes out – I love the App 10K Runner (this coaches you to do a 10K run)
  7. Try an Organic Box scheme – I SUPER LOVE mine!  Abel and Cole (but there are probably local ones to where you live) – Make up a big soup at the end of the week if you don’t use all the veggies
  8. Try a supplement or super food – I am really into Dr Schulze’s Super Food Plus (a real challenge BUT its worth it) – great fro immediate energy!
  9. Take a fish oil – mostly we are deficient –I like Clean Marine krill oil
  10. Take care of your skin!  I use the Liz Earle stuff and love it.  Some minerals are best absorbed through the skin – Magnesium (magnesium oil, Better You) helps the muscles relax, and is said to aid sleep.

Remember to put your boundaries in at work – you have a life too!  Keeping you healthy and happy makes you happier and more efficient at work!  Everyone wins!
Go Well and have a Great year!

Nutrition coach
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