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.

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

Ingredients:

·         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

Preparation:

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.

Enjoy!

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 http://www.water-for-health.co.uk/online-shop.html)
  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! http://www.amazon.co.uk/Fast-Exercise-Michael-Mosley/dp/1780721986
  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!

Introducing Love Scarlett The New Online Journal & Love Scarlett Bridal Workshops

March 20, 2013

 

 

Under the banner, ‘Keeping it fancy, daily’ Love Scarlett is a brand new design-led online journal that celebrates Great British Wedding Style. It’s a journal for couples who want an informed, inspiring insight into the best artists and suppliers working in the UK wedding industry today.

Celebrating Great British style at its best, Love Scarlett is a fashion-forward, ever-evolving resource to help brides and grooms create a truly inspirational wedding day. Fusing wedding style with lifestyle and fashion, the Journal draws on the skills of the ‘Love Scarlett Partners’ a multi- disciplinary team of the best wedding suppliers and artists in the UK. The partners comprise chefs, and wine and beverage experts, DJs and entertainers, photographers, dress designers, stationers, florists, wedding planners, hair and make-up artists and nutrition and fitness experts.

Love Scarlett is a free-to-view resource that will publish informed features on the latest wedding fashion, design, food & drink, and entertainment trends together with the best of the UK’s Real Weddings.

Readers can also purchase Love Scarlett membership which will gain access to the ‘Love Scarlett Little Black Book’ giving access to the Love Scarlett Partners together with exclusive content and membership benefits.

Love Scarlett will also reach out to couples in person, offering creative workshops for Brides at its chic London HQ. The workshops are intended to guide Brides through all aspects of wedding design and planning and will be led by Editor and Creative Director, Penelope Cullen together with the Love Scarlett partners.

Love Scarlett’s Editor and Creative Director Penelope Cullen said: “I am so excited to present Love Scarlett and the Love Scarlett bridal workshops.”

“During my career as a wedding planner, I have been lucky to work with so many talented wedding professionals and the Love Scarlett Partners have been personally assembled to reflect the very best of those people. I understand that not all brides have the budget for their own wedding planner and that is why we’re launching the Love Scarlett bridal workshops, guiding couples through all aspects of planning and designing their own wedding.”

When I first began thinking about Love Scarlett, I noticed a gap in the market: no-one was truly celebrating artists within the UK wedding industry. I wanted to create an exciting platform to share a more informed view of true UK wedding professionals and celebrate Great British style at its best.

“Love Scarlett will ensure that readers only see the very best and most reliable of what the British Wedding scene has to offer. I wanted to offer couples something that really guided them on all levels of their wedding planning: from food & drink to bands, DJs, styling & design, lighting and fashion. All this, so planning feels more exciting, forward-thinking and inspirational.”

 

For more information visit:

www.lovescarlett.com

 

See Head Clinician Cheryl Wilson from The Nutrition Coach here:

www.lovescarlett.com/cheryl-wilson/

Spinach Frittata Recipe

October 3, 2012

A great high protein breakfast to get your day off to an energetic start…

 

Adapted from Simplyrecipes.com

 

INGREDIENTS

1 LB SPINACH LEAVES (ABOUT 2 BUNCHES), CLEANED, CHOPPED

1 TBSP OLIVE OIL

1 MEDIUM ONION, CHOPPED (ABOUT 1 CUP)

1 LARGE CLOVE GARLIC, MINCED

9 LARGE EGGS

2 TBSP MILK (YOU CAN USE GOAT’S MILK IF YOU PREFER)

1/3 CUP GRATED PARMESAN CHEESE

SUN-DRIED TOMATOES, ABOUT 2 TBSP CHOPPED

SALT AND FRESHLY GROUND PEPPER TO TASTE

3 OZ GOAT CHEESE

 

METHOD

1 Preheat oven to 400°F.

2 Steam spinach until just wilted. Drain water and set aside.

3 In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Add in chopped sun-dried tomatoes, and sprinkle with salt and pepper. Set aside.

4 Sauté onions in olive oil in an oven-proof, stick-free skillet, until translucent, about 4-5 minutes on medium heat. Add garlic and cook a minute further. Add cooked spinach and mix in with onions and garlic.

5 Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

6 Sprinkle bits of goat cheese over the top of the frittata mixture. When the mixture is about half set, put the whole pan in the oven. Bake for 13-15 minutes, until frittata is puffy and golden. Remove from oven with oven mitts and let cool for several minutes.

Cut into quarters to serve. Serves four.

 

 

Diet MOT Special Offer

October 1, 2012

FALLEN OFF THE BANDWAGGON?

 

Want to review your eating habits, lose weight, or feel more energetic?

 

If this sounds like you and you’re in need of a jump start for autumn, then we can help with a diet MOT. We’ll review your diet and get you on track for a healthy, more positive you.

What will it cost?

1/3 OFF

 

The cost of the MOT is usually £75 but this month we’re offering it to you for

£50 for a 45 minute session with Cheryl.

Offer is available on sessions booked before the 19th October 2012.

Call 0845 0502442 to book your session now. 

 

 

Could stress be contributing to your high cholesterol?

September 29, 2012

Clinical Case-Study:

 

Amanda came in the clinic worried about some test results from the Doctor – although the Doctor had said that she just need to monitor her cholesterol and didn’t need to take drugs – she was keen to keep it that way. She didn’t like the idea of being dependent on drugs.

We worked on her diet by getting her to eat:

  • A breakfast rich in fibre – oats are great
  • More beans and legumes
  • Eating lots of vegetables and some fruit (with skins on where possible)
  • Garlic, and raw onion
  • Foods rich in anti – oxidants
  • Foods such a walnuts, avocado, olive oil, salmon

We established that Amanda was under a great deal of pressure at work so we conducted a test called an adrenal stress index which showed that one of the major stress hormones, cortisol was depleted showing that Amanda had been under stress for some considerable while.

We corrected this negative position with a mixture of food (making sure she wasn’t contributing to more stress – eg with copious coffees) lifestyle (exercise) and supplements. We gave her some supplements to help the low cortisol, with B vits, and a supplement by Biocare called Sterolvite which in the short term helped reduce the high cholesterol – but it was the long term strategy in getting back to the root cause of the problem that proved significant.

Amanda’s doctor is pleased with progress and it looks increasingly unlikely that she will have to revert to a drug intervention.

 

If you are concerned about stress or your cholesterol & would like a consultation to put together a personalised nutrition programme to meet your needs, please call us now on 0845 0502442

 

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