Recommended Book: The Diet Compass: the 12-step guide to science-based nutrition for a healthier and longer life

What do people with a particularly long life-span eat?
How can you lose weight efficiently?
Are illnesses in old age avoidable?
Can you ‘eat yourself young’?

Discover the answers to these questions and more in this practical, science-based guide to eating well and living longer, which has sold over a million copies worldwide.

When science journalist Bas Kast collapsed with chest pains, he feared he had ruined his health forever with a diet of junk food. So he set off on a journey to uncover the essentials of diet and longevity.

Here, filtered from thousands of sometimes conflicting research findings, Kast presents the key scientific insights that reveal the most beneficial diet possible. From analysing how much sugar you should consume to looking at the impact of supplements, fasting, and even whether you should drink tea or coffee, Kast breaks down diet myths to present the key facts you need to know in clear, accessible language.

Click on the picture below if you would like to buy the book:

Why do we find it so hard to lead a healthy lifestyle?

Most of us would like to live a happy healthy life but…a healthy lifestyle is often perceived as difficult to follow. Did you decided for the millionth time during the new year that now is the time to get in to shape and get healthier? However, by the time spring started even before Covid- lockdown measurements your new routines were out of the windown and you had almost given up on the idea. Well don’t give up just yet, because I can help!

So, what is healthy living really?

Healthy living is the day to day routine and lifestyle that lowers the risk of you being seriously ill or having a shorter life expectancy. However, health is not just about avoiding disease; it also takes in to account your physical, mental and social wellbeing. For many of us a healthy lifestyle may come in the form of losing a few pounds and dropping a clothes size. However, the holistic approach behind it is so much more important!

Losing weight can have a knock-on impact on your bodily functions, such as how well your heart and lungs can function. Moreover, it can reduce your risk of heart disease and many other factors, increasing your overall health. As well as this losing weight can improve your mental and social wellbeing, as it can help you feel more positive about yourself and your body image, and give you the confidence you need to be more social!

One of the key reasons you may feel that you are not able to lead a healthy lifestyle may be due to time constraints. You may lead a busy life, and either spend a large proportion of your day working or looking after children. This can make it harder to find the time to focus on your healthy living journey. The biggest issue of course at the moment is the lock down but… is it really?

Take this opportunity of time at home to plan! Educate yourself on what a healthier lifestyle for YOU would and could look like. New habits MUST be maintainable and realistic for you! Furthermore, you need them to be something that you are happy to stick to and if you have a family it also needs to work for you and your family.

If you are struggling with developing or maintaining a healthy lifestyle, why not book a consultation with me today! There are no food supplements, no extra food cost, just a daily routine which will help you live a happier and healthier lifestyle! So why not give it a go!

Can I get enough protein on a plant-based diet?

Plant-based diets are increasingly popular. More people are now choosing to go for a 'flexitarian' diet, with a focus on plant-based foods, but without cutting-out meat altogether.

We all know that we should be eating more fruit and veg, and a plant-based diet is highly beneficial as you will get all of the goodness of these highly nutritious foods and tend to eat far less processed foods.
Often it's assumed that you need to eat a lot of meat and dairy to get enough protein in your diet, but this is not the case. There are many plant-based protein sources and it is possible to have a balanced plant-based diet that is rich in protein. The great news is that vegan protein sources tend to be much lower in fat and you will find it much easier to lose weight when you cut down on fatty red meats.

So if you're considering a plant-based diet, here are a few protein sources to try.

Beans, pulses and legumes – considered a superfood, chickpeas, lentils and most varieties of beans contain around 15g of protein per serving. They are loaded with fibre, iron, potassium, and other vitamins and minerals, and are a slow-release carb meaning it will keep you feeling fuller for longer.

Nuts and nut butters – an easy way to get more protein nuts and nut-butters make a delicious ingredient or a snack in its own right. As well as being high in protein, they also contain fibre and healthy fats, and are packed with nutrients. A good source of vitamin E, B, iron and antioxidants. Just watch out for hidden sugars in some brands.

Tofu, tempeh and seitan – these meat-substitutes are all very versatile and perfect for adding to stir-frys and main dishes. Tofu and tempeh are made from soy beans, while seitan is made using wheat gluten. They are all fairly meat-like in texture and soak up flavour very well making them a great choice if you miss the meaty textures.

Seeds (Flax, sunflower, poppy, etc.) - These are great for adding protein to salads, cereals, yoghurt or smoothies and are also packed with iron, magnesium and omega-3. Sprinkle on porridge for a healthy breakfast boost!

Protein is important to build and repair muscle, so if you are reducing meat and dairy make sure you don't neglect this vital food-group.