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.

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!

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:


See Head Clinician Cheryl Wilson from The Nutrition Coach here:

Spinach Frittata Recipe

October 3, 2012

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


Adapted from















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



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


Unscrambling the Myths Around Eggs & Cholesterol

September 28, 2012

Many people are still of the belief that eggs are bad for their cholesterol & should be avoided at all costs if they want to keep their heart healthy. This theory is a few decades out of date now as research has since repositioned the egg as a healthy food that is not only good for heart health but also can help with weight loss. These benefits are now well established in the scientific community. Bruce Griffin, of the University of Surrey, a professor of nutritional metabolism, has recently analysed 30 egg studies carried out over 30 years & has found that eggs ‘have no clinically significant impact’ on cholesterol levels1.

At the beginning of August a Canadian study2 was published that attempted to smash eggs reputation as a health giving food. The unfortunate thing is that alarmistic news makes the front page & sells regardless of the quality of the research. This was the case for this study leading to confusion once again amongst the health conscious.

The study involved 1,200 subjects with an average age of 61. Researchers conclude that a build-up of arterial plaque (linked to cardiovascular disease) was greater in people who ate at least 2 eggs per week. The researchers then went on to blame egg yolks for this effect.

On closer inspection what we see is that this study is flawed in a number of ways. Although it is a nutritional exploration, the researchers did not take the diet or lifestyle of subjects into account at all. The other key point is that arterial plaque will rise in anyone over the age of 40.

The Department of Health still says that we can eat as many eggs as we like, as long as they form part of a balanced, healthy diet. The only exception to this rule would be in a person with inherited high cholesterol.


There are plenty of other studies that demonstrate that adults can enjoy one or two eggs a day and that there are benefits to be had…

…decrease in blood pressure

A 2007 study showed that eating one or two eggs a day may actually be associated with a decrease in blood pressure3.

…no impact on blood cholesterol

A 2005 study showed that adding two eggs a day to a healthful diet did not significantly increase blood cholesterol levels in those with normal or even moderately elevated blood cholesterol levels4.

…no impact on heart disease risk

A 1999 Harvard University study on 100,000 men and women found no significant difference in heart disease risk between healthy adults who ate less than one egg a week and those who ate more than one egg a day5.

…full of potent antioxidants

In 2011 scientists noted that 2 raw egg yolks have almost twice as many antioxidants as an apple. Frying or boiling reduced antioxidant levels by about half6.

…assists with weight loss

In one study, overweight women had eggs or a bagel for breakfast. Those that consumed eggs for breakfast consumed fewer calories in the following 24 hours. Researchers put the positive effects down to the satiating effects of egg protein on appetite7.


The main message to take from all this is that some foods do contain a component called ‘dietary cholesterol’ including liver, kidneys, eggs & prawns. For this reason these foods have got a bad rap over the last few decades with the assumption being that these ‘dietary cholesterol’ molecules must directly go into the blood stream. What research shows is that this ‘dietary cholesterol’ has NO EFFECT on the level of cholesterol in our blood. This cholesterol is completely unrelated. What we really want to watch out for is SATURATED & TRANS FATS (from margarine, fatty meat, hard cheese, cakes & biscuits) as this is what will lead to high blood cholesterol levels indicating that our cardiovascular system is in a state of stress.

Let’s change the old adage to ‘an egg a day keeps the doctor away’.



  1. Gray J and Griffin B. Eggs and dietary cholesterol – dispelling the myth. Nutrition Bulletin. 2009; 34: 66-70.
  2. Spence D et al. Egg yolk consumption and carotid plaque. Atheroslerosis. 2012; 224 (2): 469-473.
  3. Qureshi A, et al. Regular egg consumption does not increase the risk of stroke or cardiovascular diseases. Medical Science Monitor. 2007; 13(1): CR1-8.
  4. Katz DL, et al. Egg consumption and endothelial function: a randomized controlled crossover trial. Int J Cardiol. 2005; 99: 65-70.
  5. Hu FB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281: 1387-94.
  6. Nimalaratne C et al. Free aromatic amino acids in egg yolk show antioxidant properties. Food Chemistry. 2011; 129 (1): 155–161.
  7. Vander Wall JS et al. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008; 32(10): 1545-51.


If you are concerned about 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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