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.

Glowing skin with good nutrition

December 3, 2009

Your skin is the outside indicator of how your body is doing on the inside.  Although important, taking care of it purely from the outside isn’t going to be enough if you want a glowing healthy looking skin.

Here are our top five foods for great looking skin

  1. Water.  Not a food as such, but essential for life, and for your skin too.  Nourishing from the inside is just as important as moisturising from the outside.  Have a 1.5 litre bottle of still water at your desk at work, or near you at home, and sip throughout the day, aiming to finish by the end of the day.
  2. Oily fish (salmon, sardines, mackerel, trout, tuna).  Apart from water, your skin also needs good fats to keep supple.  Include oily fish as part of your meals at least twice a week.
  3. Fresh nuts and seeds.  Nuts and seeds (except peanuts) are all a great source of good fats that help keep the skin supple and wrinkle free for longer.
  4. Fresh vegetables.  Most vegetables offer an abundance of nutrients that nourish the skin, but broccoli, red and yellow peppers, cauliflower, spinach and sweet potato are particularly good as they contain vitamins A, C and E which can protect the skin from ageing.
  5. Fresh berries.  Berries are an amazingly rich source of vitamins and minerals relative to their size.  Have them as snacks, or mix into yoghurt or porridge to give a real boost to your breakfast.

If you think your skin could do with some more personalised support, get in touch with and book in for a nutrition consultation.

The Nutrition Coach are experts on Cheryl Cole Style.com

December 1, 2009

London Nutritionists The Nutrition Coach are diet and nutrition experts for CherylColeStyle.com

As the current series of The X Factor 2009 reaches its grand final, it’s worth flagging up the involvement of London Nutritionists The Nutrition Coach with one of the UK’s leading independent websites dedicated to Cheryl Cole’s style: www.cherylcolestyle.com

The Nutrition Coach are the diet and nutrition experts for the site which focuses on all aspects of the ‘style’ of one of the UK’s most popular female celebrities.

Joining a select band of leading style experts including Celebrity Makeup artist Louise Constad, Celebrity Hairstylist Mellissa Brown and Celebrity Fashion Stylist Desiree Lederer, The Nutrition Coach provide useful diet and nutrition advice.

Diet and Nutrition topics covered so far by The Nutrition Coach include how to get great skin like Cheryl Cole, how to beat bloating and wear glamorous, silhouette-hugging dresses  and how to reduce stress with good nutrition.

Recently featured in Look and Now magazines, the site has built up a strong following and continues to grow.

Nutrition and pregnancy

November 28, 2009

So you’ve recently had a positive pregnancy test – congratulations!  After the initial elation you are quickly bombarded with a whole litany of dos and don’ts about what you should and shouldn’t be eating.  You, through the foods you eat, will be the only source of all the building blocks that your baby needs to develop and grow, so it is important to give some thought to your nutrition in pregnancy.

The old safety advice about avoiding unpasteurised cheeses and other dairy products, pate, raw or partially cooked eggs and making sure you cook your meat thoroughly is still valid.  You should also avoid peanuts, especially if allergies are common in your or your partner’s family.

There are some differing opinions about how much alcohol is safe during pregnancy, but zero alcohol is always the safest level.  It is a substance that your growing baby doesn’t need.  Tea, coffee and other caffeinated drinks such as colas are also worth reducing or better still, eliminating completely.  Caffeine crosses the placenta and will affect the baby the same way it affects you – i.e. it increases the heart and breathing rate.  As your baby is not yet fully developed, the effects are likely to be more profound.

Nutrition for a healthy pregnancy is also very much about what you should be eating.  Your baby’s organs are all formed in the first 3 months of the pregnancy, so it’s important that you can provide all the necessary building blocks through your diet.  Below are some simple guidelines to point you in the right direction:

  • Ensure you have some protein with every meal (protein sources include all animal foods, eggs, dairy, beans, lentils, nuts, seeds and soya).  Protein is an important building block required for many structures in the body and you need to be able to provide enough both for yourself and the growing baby.  Making sure you have protein with every meal will also boost your energy levels and can help reduce morning sickness.
  • Eat 5 or more servings of fruit and vegetables daily to boost your intake of key vitamins and minerals.
  • Drink lots of water to help avoid constipation.  A good way to help you achieve this is to fill a 1.5 litre bottle in the morning and make sure you’ve finished it by the end of the day.
  • Include oily fish (salmon, mackerel, trout, sardines, herring, and tuna) and fresh (not roasted) nuts and seeds in your diet.  They are a source of essential fats which provide building blocks for the baby’s brain.
  • Choose wholemeal bread and pasta and brown rice to boost your fibre intake and help avoid constipation.
  • Remember that dairy is not the only calcium source available.  Almonds and sesame seeds actually have a higher calcium content and come with a package of other useful minerals that make it easier for the body to absorb and utilise the calcium.

In addition, a good nutritionist can advice you on your individual needs and whether you need to supplement with any vitamins or minerals to optimise your nutrient intake.

The Power of NO!

November 24, 2009

sayingno

You don’t know how to say No to a person then please learn because a single Yes can eat up your fruitful quality time. People will respect for being open and honest enough to say you are unable or unwilling to do something as long as you explain your reasons. Saying no at the appropriate time can be a great confidence booster too.

1) If you don’t know how to say NO, people will take undue advantage of you. At the office you will be bogged down with your work and the work of others while they sit back and enjoy themselves.

2) Be aware that additional work or demands will often come from your boss or your peers because you cannot say “NO”.

3) As a parent you need to understand when to say NO or else your children will take undue advantage. Children have no scrupples and will often push boundaries. Saying no can set healthy boundaries and is good discipline.

4) If you cannot meet a person’s expectations just tell them NO rather than thinking what will they think if I say NO and then worrying or becoming stressed. Explain why you can’t do what they want and help them with an alternative solution if that is appropriate.

5) Its always better to say NO rather than saying YES for additional work and then suffering afterwards.

Be true to yourself, you understand yourself better than anyone else. You have to understand when and how to say NO. The people who are close to your heart may feel bad if they hear a NO from you, so you very well need to understand how to tell NO them assertively without hurting their feelings and without giving in to the situation.

It happens to everybody and you are not the only one. In day to day life we face these situations and it’s upto us how well we can manage that situation.

If we start doing others work there will be an imbalance in our own life which may have other implications further down the line.

Try out the power of saying “NO” and be a different and transformed person

For more information about Ian Dickson go to www.iandickson.biz

Do you Struggle to be on Time?

November 23, 2009

6 Ways to Stop Being Late

1. Schedule and block. Put the appointment in your calendar and block out the duration of the engagement. This way you will not create overlapping commitments that will get you into a time trap.

2. Run the clock backwards.If you have a meeting at 2pm and it is going to take you 35 minutes to get there and 10 minutes to organize your things for the meeting then you need to have a hard stop on whatever you are doing at 1:15pm. If you are that unconscious you can set an alarm on your phone or watch for that time.

3. The graceful exit. Here’s a great thing to say: “Excuse me, I hate to cut you off, but I have an appointment.” It is hard to cut someone off, but they will respect you for sticking to a schedule. The more successful the person you are dealing with, the stricter they stick to a schedule. This not only gets you out of the current obligation, but garners you respect as you demonstrate you respect for time.

4. Be a pessimist. Assume everything will take a little longer than your first estimate. This will either make you right on time for everything, or it’ll make you a little early. People who run early are calm, organized, and always ready. Not a bad place to be.

5. Prioritize. Some people are late because they simply don’t have enough time to do everything. The only way to change this is to stop doing so much. Face the reality that you cannot get your whole list done. Figure out what’s most important and just get that done. Tell the people who depend on you that you can only do what you have time for, and things at the bottom of their list of priorities will not get done: a reality check for everyone in your life.

6. Take a good hard look in the mirror. Why do you let yourself be late? It is disrespectful and makes you look unorganized and out of control. Why are you not getting control over your time? So much about being on time is actually about self-knowledge. Often, we are scared to make the decisions that we must make in order to get control over our time and become someone who runs on schedule. But there is no other way to run a life. To run on schedule is to plan the life you want to live and execute that plan.

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Is your body crying out for some attention?

November 22, 2009

As the end of the year approaches you may be feeling that your body is crying out for a break from the stresses and pollution of everyday life.  Our bodies are constantly put under stress from the foods we eat, demands at work, juggling family commitments, environmental pollution and emotional pressures, and all this can have an impact on our health.  It’s not just our physical health that is affected, but also how we look and feel, which translates to other aspects of our lives. 

If it’s been a hectic year and your body is feeling the strain you may be experiencing:

  • Lack of energy
  • Weight gain
  • Bloating
  • Mood swings and depression
  • Headaches
  • Poor skin
  • Hormonal imbalances

If this sounds familiar then your body is asking you to give it some attention.  These symptoms are your body telling you that something is out of balance and needs addressing.  When life is busy it’s often difficult to stop and take time to give our body the attention and nourishment it deserves and is calling for.   Instead you may reach for a quick fix, such as a coffee and chocolate bar for a quick energy boost, or an aspirin to ease your headache.  Unfortunately, suppressing what your body is telling you doesn’t fix the underlying problem, but causes a spiral of poor health. 

At The Nutrition Coach we know that it’s not always easy to listen to your body when you have other demands in life, and that is why we are here to offer a guiding hand to a healthier future.  Our New Year detox retreat is set in the beautiful Dorset countryside and is the perfect way to start 2010.  We will provide you with expert nutrition advice and life coaching that is tailored specifically to you and your life circumstances, so that sustainable changes can be incorporated into your diet and lifestyle after the retreat.  You will leave the weekend feeling healthy, radiant and positive for the year ahead.

The retreat is running from 21st to 24th January, and is being offered at the all inclusive price (including food, accommodation, life coaching, nutrition consultation, detox massage and body wrap) of £490 per person.  Places are limited to a maximum of nine people so please do register your interest with us to avoid disappointment. 

We hope to share this rejuvenating experience with you and journey deeply with pure foods, nutrition, life coaching and detox treatments.  Find out more about our detox retreats or contact us to book a place.

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