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.

7 Diet Tips for an ‘Apple’ Shaped Waist-line

July 2, 2012

1. Don’t diet – just eat healthily - Calorie & fat restricted diet can cause unnecessary stress to the body by giving it signals that there is a famine. This stress can slow the metabolism & lead to fat storage. Unbalanced blood sugar levels common with restrictive diets can also lead to fat storage due to the effects of insulin.

2. Regular eating habits (food about every 3 hours) will help to keep your blood sugar levels stable. This will prevent cravings for sweet & caffeinated foods both of which can lead to instabilities in blood sugar levels & increased fat storage. I recommend 3 main meals & 2 healthy snacks daily.

3. Breakfast is truly the most important meal of the day – skipping it can confuse the body into famine / fat storage mode.

4. Avoid refined carbohydrates & sugar rich foods as they are very stimulating to your blood sugar levels. What goes up quickly, comes down very quickly & the body often has to release adrenaline & cortisol to bring your blood sugar levels back to normal again. Either this or you get the urge to eat more sweet refined food soon afterwards.

5. Avoid big carbohydrates after 6pm (e.g. pasta, rice & bread) – it is unlikely that you will burn the energy off from these foods in the evening & this excess energy can be redeposited as fat.

6. Have protein with each meal & snack. It slows down the rate at which food is digested therefore it controls insulin levels & increases glucagon which encourages the body to burn fat for energy.

7. Essential fatty acids such as omega 3, 6, & 9 can also slow the release of energy from carbohydrates as well as boosting your metabolism & making you less insulin resistant.

 

For advice tailored to you & your individual needs, call for a free 15 minute, no commitment, health check today to see how we can assist you with your health goals. Call now on 0845 0502 442.

 

 

‘Apple’ shaped waist line – an adrenal issue

June 29, 2012

An ‘apple’ shaped waist is a sign of an imbalanced, sluggish metabolism. This is not therefore as simple as just a dietary issue & going on a diet is not going to be the solution to shifting this type of weight gain. This type of weight gain requires a much more technical approach as it is necessary to change the biochemistry of the body, this way the body gets the signal that it is ok to let go of the fat around the midriff.

The main reason why people aquire an ‘apple’ waist line is thanks to the stress hormone cortisol. Cortisol is released along with adrenaline by the adrenal glands (stress glands found close to the kidneys) when the brain thinks there is a threat / stressful situation. For prehistoric man the ‘fight or flight’ mechanism was invaluable in saving them from danger & attack by wild animals. During ‘fight or flight’ adrenaline increases alertness meaning man was ready to stand & fight, or run away as fast as they could. At the same time cortisol increases fat & glucose levels in the blood to provide the energy to deal with this dangerous situation.

These days this ‘fight or flight’ mechanism is exactly the same however now the problem lies in the fact that our brain has not evolved to differentiate between a life threatening situation where a lot of energy is needed & day to day stresses such as late trains, work deadlines, worrying about debt, & a never ending email inbox. Feeling stressed these days can be pretty constant which means we can have a regular flow of cortisol releasing extra fat & glucose into our blood stream. Because our day to day stress is often not physical & we do not use up this extra energy it can get redeposited as fat particularly around the midriff (close to the liver so that it can be reconverted back into energy when there is another stressful situation).

Also high cortisol levels lead to an increased appetite particularly for refined carbohydrates & fat rich foods. The aim of this mechanism is to be able to replenish the energy stores following running away or fighting for your life. Our stress mostly not being physical but mental these days means that if you give in to these urges this extra food intake will get redeposited in the same place as the fat deposits from cortisol – around the midriff.

 

If you’re wondering if your weight is being affected by the stress hormone cortisol & adrenal stress give us a call on 0845 0502 442 for further investigation & solutions.

 

 

Weight Loss Celebration Recipe: Heartache (Aubergine) Chocolate Cake

June 27, 2012

Taken from ‘Red Velvet Chocolate Heartache’ by Harry Eastwook a book full of gorgeous cakes with hidden vegetables

Be warned this cake is very rich!

 

Ingredients

2 small aubergines (weighing roughly 400g)

300g best dark chocolate (minimum 70% cocoa solids essential), broken into squares

50g good-quality cocoa powder, plus extra for dusting

60g ground almonds

3 medium free-range eggs

200g clear honey

2 tsp baking powder

1/4 tsp salt

1 tbsp brandy

 

You will need

A 23cm diameter x 7cm deep loose bottomed tin

A skewer

A microwave

A blender

 

Method

1. Preheat oven to 180 degrees centigrade/350 F/gas mark 4. Line the tin with baking parchment and lightly brush the base and sides with a little oil

2. Cook the aubergines by puncturing the skins erratically here and there with a skewer, then placing them in a bowl covered with cling film. Microwave on high for 8 minutes or until the vegetables are cooked and limp. Discard any water at the bottom. Leave the aubergines to stand in the bowl until they are cool enough to handle.

3. Skin aubergines and puree in a blender. Once smooth and warm add the chocolate and let it melt in slowly. Cover again with cling film and set aside until all chocolate has melted (not lumps).

4. Whisk all the other ingredients together in a large bowl. Add the aubergine mixture. (this mix will be thick, don’t worry)

5.  Pour the mixture into the tin, place in the bottom of the oven and cook for 30 minutes.
6. Remove from the oven. Let it cool in the tin for 15 minutes before turning out onto wire rack and peeling off the parchment. Quickly turn it the right way up and sit on a plate to avoid scars from the rack.

7. Sieve a little cocoa powder over the top of the cake before cutting.

 

Tips

If you don’t have a microwave peel and cube the aubergines and cook them with a tiny splash of water on the hob. Discard water before whizzing.

Make sure the aubergine has definitely melted the chocolate. This may require putting the aubergines back into the microwave for 30 seconds to make sure they are warm enough.

Be careful to unmould the cake when cool not warm as it is very delicate

 

Celebration Tips

June 25, 2012

1. Don’t try out a brand new recipe if you have loads of people round for a celebration – practice first or you can put yourself under a lot of pressure

 
2. Don’t see a celebration meal as the thin end of the wedge and then use it as an excuse to keep eating more than you normally do!

 
3. Don’t let drinking get out of hand at a celebration or you could just eat more than you planned

 
4. You can still make good choices at a celebration – you don’t have to eat everything

 
5. Enjoy yourself – never feel guilty about food!

 

Diet MOT June Offer

June 25, 2012

Do you want to lose weight and feel healthier and more energetic?

If this sounds like you and you’re up for making some positive lifestyle changes for the summer, 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?

 

The cost of the MOT is £50 for a 45 minute session with Cheryl.  Offer available on sessions booked before the 18th July 2012.

Call 0845 0502442 to book your session now.


Embracing Food – Nutrition Case Study

June 25, 2012

Many people come to our clinic seeing food as a battlefield. They are afraid of food as it seems that it conspires against them – it becomes the enemy – food is then something that people think about constantly. How can it be avoided? How can they justify having a “treat”? How can they get out of eating at a dinner party? Should they have that ice cream and if so when?

At The Nutrition Coach the best method we have for teaching people how to have a normal relationship with food and see food as a celebration is our Dump The Diet course. We are teaching people to see that of course you need structure and rules but the rules should never actually “lead”. In other words we should understand that food is not the enemy but a wonderful gift to be enjoyed.  We introduce people to the concept of seeing food through the eyes of our “grown up selves” – in other words if we celebrated all the time i.e. did what we wanted then of course we have to accept the consequences of that as adults. We may put on weight for example or our choices may affect our energy – so food becomes about choices. It is not about being restricted and told off if we don’t make those good choices, the only responsibility is to ourselves.

Of course if we celebrated all the time then food would not be a celebration it would just be something normal! So celebration is just that – something we do occasionally but not every single day. But when we do celebrate it is important to enter into that celebration (without going nuts and stuffing our faces!) – Celebration is about more than the food.  It is about community, sharing, happiness, (think weddings) hope (think Christenings) family – Food has been used since the dawn of time to mark something very special about being human!

When Katy came to see us she saw food as something that constantly occupied her every waking thought. On a trip to Spain to celebrate her 10th Wedding anniversary, ALL she thought about was when and if she should treat herself to an ice cream and then feeling guilty for “giving” in to her food desires – then bashing herself up mentally for caving in on her “diet”. After doing the Dump The Diet course (we do this course as personal one on one sessions) – she learnt to relax about food – she learnt strategies to cope with celebrations that didn’t cause her to go the other way and binge…in short she grew up around food and food choices!

Nutrition coach
© 2016 The Nutrition Coach Ltd. All rights reserved. Web development by CreaCom Design.