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.

Beat Insomnia – midnight snacks to help you sleep

August 23, 2009

aol living

The Nutrition Coach is featured in an article on the Aol Living channel focusing on insomnia and improving sleep quality through nutrition.

Stress, too much alcohol, low blood-sugar levels … there are several reasons why a good night’s sleep can escape us. While some people might reach for the sleeping pills, happily, there are simple and healthy alternatives sitting in your kitchen cupboard.

Fall into sweet dreams by nibbling on one of these ten high-carb calmers.

# Porridge with milk

“Try a snack of porridge oats and milk or natural yoghurt before going to bed.  Oats contain a substance called gramine which has calming properties” says Julia Alderman of The Nutrition Coach “The calcium in the milk is important for nerve function and relaxation.”

Read the article here.

Find out more about how nutrition can help improve sleep quality and contact us to make an appointment for a consultation at one of our London nutrition clinics.

Rev Up for the New Term – Reasons to visit our London nutrition clinic

August 22, 2009

It should be that summer is a super healthy time – loads of fresh food, lots of fresh air and exercise – late summer evenings on the beach.   No wonder we Brits just talk about the weather  - this summer has probably washed out all our good intentions along the way.

Now it is time to start the new term – I always start my New Year from September.

Time for new plans, new intention and new energy – the summer “sun” should have recharged our batteries ready for the winter.

Top tips for the new term:

  1. Read our Newsletter out in September – dedicated to this topic – with some great tips
  2. Book in for a Free life coaching chat (subject to availability) – see my last blog
  3. Think about cleaning up the Diet – a great time to assess where you are draining out your energy – The Diet MOT is a fab way to do this.
  4. Mums – you have been at it full on and full-time – get some serious YOU time booked in your diary.  I have recently discovered Hydro-Therm massages! Seriously wonderful

Go Well


Healthy food at work for maximum energy

August 21, 2009

Despite challenging times, corporate nutrition is on the up.  We often get approached by companies eager to review their canteen offerings from a nutritional point of view.  It is more and more accepted that what your staff eats can have a noticeable impact on their wellbeing as well as productivity.

We have found that despite the current economic environment companies are keen to review their strategy in the canteen.  For very little money, a huge difference in energy, morale and productivity can be achieved by making small but significant changes to the menu offering.

We recently did a nutritional audit for a corporate canteen of a large bank in London.  It’s great to see that companies are wanting to make the investment in their staff – especially now when employees are being stretched by many budget restraints.

The first thing we were asked to do was to review the breakfast choices in the canteen.  We were really excited to undertake this because breakfast has a huge impact on the energy levels of the individual for the rest of the day.  When we see clients in my one to one clinic, most tell us they have their breakfast at work.  So it was such a great opportunity to create some real impact, and the company can now offer a five star nutritionally approved breakfast for their staff!

If you think your canteen could do with a nutritional audit, do contact our corporate nutrition consultancy team in London – we’d love to have a chat.

Tired all the time?

August 19, 2009


“I’m tired all the time” is something I hear very often in my central London and Blackheath nutrition clinics. Low energy certainly seems to be a big issue for many people. I am sure this is partly due to the hectic lifestyles so many of us lead in both the workplace and at home but diet can also of course play a huge part in fluctuating energy levels.

Healthy eating often takes a backseat when you’re working long hours and racing to meet deadlines, or running around looking after children. When I go through a client’s diet during the first consultation I often find out that they rely on sugar and caffeine to get them through the day creating a vicious cycle of highs and lows in energy.

Once we have replaced the usual culprits such as sugar, caffeine and refined carbohydrates with more nutritious wholegrains, good quality protein, fruit, vegetables, healthy snacks and plenty of water most people feel much more energised.

Many people assume that healthy eating is time consuming. I fully admit that it can be if you make all your meals from scratch but there is room for cheating so you can still eat well if you are time poor. With a little know-how and some forward planning and preparation, healthy eating is easily achievable.

Energy levels can still be an issue despite cleaning up the diet. If this is the case, I look at the possibility of an underactive thyroid, stress levels, the health of the adrenals, and digestive health. Any issues in these areas can have a big impact on energy and vitality. I often use testing such as stool or hormone analysis to see if there are any underlying problems affecting energy levels. I can then draw up a specific action plan to tackle any problems areas and help clients regain their energy.

If you feel tired all the time why not get in touch to see how we can help?


Details of our New Year detox retreat

August 17, 2009

The details of our New Year detox retreat have now been confirmed, so I can share all the exciting details with you.  Our ‘Detox your body and re-invent your life’ retreat will be taking place on 21st to 24th January 2010 at Middle Piccadilly in glorious Dorset.

The aim of our three night retreat is to guide you through a gentle detox, with lots of fresh juices and raw foods, and to have the chance to make a plan for change using Life Coaching for the New Year.  The retreat is a perfect way to start 2010 with positivity, good health and fulfilment.

The retreat includes:

  • Life Coaching where you will make a plan for change using brainstorming and the expert guidance of Kate who can help you invent a new and exciting future
  • Nutrition talks and one-to-one support with me, where you will learn the importance of eating natural organic foods and juices and the health benefits of detoxing
  • Treatments to support relaxation and the detoxification process, including: a Thai stone massage, a body-wrap and a reflexology session
  • Three nights of simple but comfortable accommodation, with plenty of country walks, delicious detox food and a friendly group dynamic (maximum of nine people)
  • Bonus detox foundation programme, which will include one hour of Life Coaching on the phone with Kate and establisihing a recalibration diet with me before the weekend, so that you can make the most of your weekend.  This way you will truly experience the benefits of the detox and have clearer aims for your path ahead.

This is a truly wonderful way to start the New Year.  Places are limited, so please do contact us for more information on our retreats or to book a place.


Lose weight while you eat

August 16, 2009


The Nutrition Coach is featured in an article in Cosmopolitan magazine focusing on aspects of The Nutrition Coach’s Dump The Diet programme.

It is one of nature’s cruellest jokes: some girls can munch through a box of Krispy Kremes and still wake up with a washboard stomach while others only have to look at a doughnut to feel their jeans tighten.

But don’t give up on your body just yet. New research suggests that with just a few tweaks to our daily diet, we can boost our metabolisms and burn calories faster.

Here are just a couple of the tips in the article:

#: Eat spicy foods. Chilli pepper and mustard seeds – two spices often found in Thai, Mexican and Indian dishes – can help your body burn extra calories thanks to a process called thermo-genesis.

#: Replace starchy carbs at lunchtime – such as sandwiches made with white bread and jacket potatoes – with wholewheat turkey wraps, baked salmon with brown rice or a vegetable stir fry sprinkled with ground quinoa.

Read the article here and here.

Find out more about our Dump The Diet programme and contact us to make an appointment for a consultation at one of our London nutrition clinics.

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