• Exclusion diet/ Healthy Food/ Leaky Gut/ Nutritional Medicine

    Confused by all the nutritional advice? What should you eat??

    Nutritional advice

    Are you confused by all the nutritional advice out there? It is hardly surprising! Nutritional science is moving at an unprecedented pace and much of what we were told in the past and even advised by our Doctors, has been proved to be wrong.

    Any diet given a name seems to be either praised or condemned by someone. Some are aimed at fast weight loss and others more recently at reversing conditions that we previously thought had no cure.

    Atkins/SouthBeach/Dash/Paleo/AIP/LowFodmap/LCHF/  Flat Belly/Slim-fast/Weight Watchers/Slimmers World/Clean/RealFood ……….

    The list goes on and on…  and these days Doctors and Nutritionist are talking much more about Personalised Healthcare and plans that suit the individual – not just the condition. After all, if you are overweight it might be due to diet, lifestyle, hormones, Digestive Problems, Thyroid function, Insulin Resistance etc. and the important thing is to get to the root cause.

    Functional Medicine

    The Functional Medicine approach is based on finding the root cause of your health problems and supporting normal healing by making individual diet and lifestyle choices. It is a system strongly backed by science, evidence and a belief that we all have an ability to heal ourselves and have less reliance on drugs. It is also a system of medicine that believes that health is not just the absence of disease but a state of vitality and mental and physical energy.

    See this article for more information

    What Nutritional advice would I give?

    Modern technology means we can be more aware of our health, our heart rate, quality of sleep, exercise levels, steps taken, energy burnt and we might be more aware of anything not right about our health. Monitoring people and treating the person, not the symptoms is the future of medicine.

    I believe that no one diet suits everyone. For health and vitality you need the most varied diet you are able to digest and you need to work to improve your digestion for the optimum benefit. To get this right we need to let go of any previous beliefs and become aware of what our individual bodies like and need to thrive. Science is telling us that a lot of processed food contains substances that are damaging our health and therefore the ‘trend’ is towards cooking and much more fresh food than has been common over the past few decades. Your diet should not cause inflammation in your body and stress to your immune system but modern processed food diets are proven to do so in a large percentage of the population.

    Canada has just bought out new Nutritional advice and food guidelines based on fresh food and they have a new food pyramid.

    This is based on eating healthy fats, low carbohydrates, plenty of vegetables and some fruit. Good nutritional advice compared to most Countries guidelines.

    In the UK the NHS promotes “The NHS Diet Plan – Science has a go at Diet Plans” – just the title makes me wince!  Out of date Nutritional advice. They are still promoting cereals, bread and wholewheat pasta as a source of fibre and as the bulk of the diet with the emphasis on low fat foods as in the Eatwell Guide which also stipulates vegetable oils and low fat spreads. Functional Medicine Practitioners have been trying to educate people away from these choices for years!

    I do not promote the Low Fodmap diet (often suggested for IBS) as this is one of the most restrictive diets to stick to and doesn’t address healing the digestive system first. No diet should be so restrictive as to take all joy out of eating. Many people that follow this diet might get some digestive relief but will almost certainly suffer from nutrient deficiencies if not carefully monitored and supplemented. Where possible I always favour real food over supplements.

    So what is out?

    • Calorie Counting
    • Low fat diets
    • Meal replacement drinks and Bars
    • Low salt (better to have sea salt than processed sodium salt)
    • Low Cholesterol diets
    • using only egg whites
    • artificial sweeteners
    • MSG
    • other processed food additives and colours
    • all day snacking (harms the normal digestive process)
    • Long exercise sessions (HIIT training was proved to more beneficial many years ago – research Loughborough Uni 2013)

    Conclusions

    If you are free from any digestive problems, achy joints, autoimmune disease, disrupted thyroid hormones, skin problems, heart or blood sugar problems then I would suggest that you look at incorporating more fresh foods into your diet, more healthy fats (natural saturated fats, meat, fish, butter, cheese, olive oil, olives, coconut oil, nuts and seeds), plenty of fresh vegetable and some fruit. As you increase natural fats into your diet you become hungry less often and you do not crave snacks or sweet foods as much. You may feel you eat more and feel more satisfied than previously. Cut out as much sugar and processed carbohydrates as you can  and drink in moderation (wine and occasional spirits but less mixers).

    If you have any of the health  issues listed above then I always recommend an Elimination Diet for 4 weeks and the addition of supplements to heal the digestive tract. Probiotics, L-Glutamine, omega 3 oils, Licorice extract, and possibly Silicogel or Aloe Vera until your gut doesn’t bloat or feel uncomfortable and your bowel movements are easy and regular. Following on by very careful reintroduction of individual foods to see if your body reacts to them. This is because the root cause of many of these conditions is a damaged digestive system that might have been caused by infection, stress, antibiotics or intolerance to certain foods. If you can find and afford a Nutritional Practitioner then it would be best to work with them. They may be able to do blood, urine and stool tests as well as allergy and sensitivity tests that may speed the process. It is easy to get confused when doing it by trial and error. I tried going gluten free several times over the years and always felt better initially but it wasn’t until I carried out a proper Elimination diet that I discovered I also had intolerance to Dairy, Soy and oranges! I personally favoured using the Paleo AIP diet initially but have since been able to expand my choice of foods to include rice, gluten free oats, nuts and seeds – all in moderation. That is why I use the terms Paleo Approach, Clean and Real food. No one single diet should define what you eat or restrict foods that you do not have a problem with.

    I have many posts on how to do this, which foods most often cause problems and with ideas for healthy foods  so that it is not about deprivation but about making choices that satisfy you and nourish your body, brain and immune system while giving you abundant energy and good sleep.

    My main tip is to learn to listen to your body. Every day your body will require different food depending on the weather, your activity, your emotional state…(that’s where the chocolate usually comes in)

    One day I might fancy a succulent salmon steak, one day lamb and bacon burger with guacamole and occasionally I fancy this…

           Gluten free seeded toast, baked beans and free range eggs with Celtic sea salt and black pepper.

    Variety is the spice of life:-)

     

  • Nutritional Medicine

    SOIL-Minerals-Probiotics-Food-Microbiome-HEALTH

    SOIL-Minerals-Probiotics-Food-MicrobiomeHEALTH 

    the connections we need to understand and take action on.

    World Soil Day

    RTEmagicC GSP WSD 16 WebBanner 150x150 EN 2xwFYZOur soils are the foundation of our Nutrition and yet are in a depleted and polluted state in much of the World.

    IMG 2065 1 AsigMo
    And at no time under greater threat……

    IMG 2062 1 d2eK66

    Where Food Begins

    Healthy soils are critical for global food production, but we are not paying enough attention to this important “silent ally,” FAO Director-General José Graziano da Silva said on the eve of World Soil Day, to be celebrated on 5 December.

    Healthy soils not only are the foundation for food, fuel, fibre and medical products, but also are essential to our ecosystems,  playing a key role in the carbon cycle, storing and filtering water, and improving resilience to floods and droughts, he noted.

    via Where Food Begins

    FullSizeRender 4 Z72Egp
    This diagram shows 18 of the minerals that are exchanged between soil, plants and our food – the main 3 being N (nitrogen) P (Phospherous) and K (Potassium) and NPK fertiliser is what has been added back into the soil for many years to get higher yields. The main problem is that there are over 75 minerals that are needed by the body to maintain a disease and ailment free state. The World Health Organisation acknowledges the effect that certain other mineral depletion can have on the health of entire populations – one important one is Iodine that is essential for brain development and thyroid function. Then Selenium is also deficient in many areas and leads to higher rates of cancer.

    Soil should also contain a massive diversity of organisms that help support all life on this planet. There should be more organisms in one tablespoon of healthy soil than there are people on this Earth. As with the science of the Microbiome we are only just beginning to realise the importance of these organisms for our immune systems and mental well-being. We are also moving further away from our natural environment and becoming immersed in technology with more contact to our electronic devises than we do to real food and soil.

    As a result of all these changes and the addition of an ever increasing amount of pollution and toxins that our body has to deal with, we are becoming chronically sick. There are no pills that cure this only a change in lifestyle and nutrition that will give our bodies what they need to thrive.

    We have to take responsibility for this by eating fresh, mainly unprocessed food, buying organic and free range where possible and treating our mineral depletion with Celtic sea salt, Himalayan Salt and Epson Salt baths as a minimum. I personally take Sizzling Minerals every day and feel so much better.

    We also need to eat well to protect our gut and microbiome. Avoid drugs that damage this vital part of our immune system – antibiotics, PPI’s, NSAID’s etc. and take advanced Probiotics to support our gut and brain health. I am in the process of testing a new type of Probiotic that I will write about in 2-3 weeks so if you want to know the results then sign up for my newsletter by Mail-chimp – in the side bar.

     

     

     

     

     

  • Blood sugar management/ Cancer Prevention/ Energy/ Health/ Inflammation/ Probiotics/ Sizzling Minerals/ Sleep/ Sugar Detox

    SUGAR and overcoming addiction.

    Sugar - overcoming addiction

    You might be surprised that I start by discussion Fat more than Sugar but understanding the connection between the two is vital to understanding SUGAR and overcoming addiction.

    From years we have been told that saturated fat was bad for us and that it caused weight gain, high blood sugar, heart disease and strokes and from that false belief, more and more processed low-fat foods flooded the market. Thousands of fad diets were promoted all centered on low fat and the prevention of weight gain and disease and yet the population has just gone on getting fatter and more sick.

    We now know that advice was totally wrong and that refined vegetable oils and transfats are the lethal ones that age us faster, damage cell walls and cause chronic inflammation and disease. Over these same decades we have eaten more and more carbohydrates to try to satisfy our hunger.  Many of the processed foods and drinks have hidden sugars in an attempt to make them more palatable. Healthy fats satisfy our appetite and have a stabilising influence on blood sugar.

    Insulin Resistance

    Our bodies were not designed to run on sugar and lots of processed carbohydrates like packaged cereals, pasta etc. and therefore we have a hard time converting all those foods to usable fuel. Most modern meals contain much more of this fuel than we can use in the short-term and so the body produces lots of Insulin to process it and allow what is needed to go to work in the muscles, brain and liver. When these cells are full the rest of the glucose is converted to FAT for storage.

    We now consume nearly four times as many carbohydrates(including sugars of all types), a lot less fiber and often poor quality fats and oils. In time, the insulin receptors on the surface of your cells start to decrease in number and also in efficiency and if the glucose can’t get into the cells because they are full – it stays circulating in the bloodstream. The Pancreas senses the high levels of blood glucose and secretes more Insulin and the receptors on the cells  become even more resistant! Constantly higher blood glucose causes inflammation and damage to cells. The main signs that you have a degree of Insulin Resistance is fat distributed around your middle and around your vital organs that is very hard to shift. This is dangerous Visceral fat that can also affect hormone levels.

    We now have 3 generations of people with some degree of Insulin Resistance which has reached 1:2 of the whole population. Type II Diabetes and Cancer are epidemic. Even children are now being diagnosed with Type II Diabetes and yet a generation ago it was mainly a disease of middle-age.

    The good news is that it is reversible.

    Read More

  • Cancer Prevention

    Prevention of Cancer – choices we make…

    Cancer prevention for life

    Who doesn’t fear Cancer? We are constantly reminded that it affects more than 1:3 people and that is a terrifying statistic when applied to our friends and family and therefore we tend to push it to the back of our minds. We would like to be certain that we could prevent it and that isn’t possible as it affects everyone from the newborn to the super fit but research shows us that there are lifestyle choices that can help with the prevention of Cancer and being informed and taking action lessens the fear.

    We all produce cancer cells everyday of our lives and our Immune System deals with them but various factors can overwhelm our immune system and make it much more difficult to cope. We can change aspects of our lifestyle and diet to limit our exposure to toxins, support our immune system and include natural foods, herbs and spices that we know have anti-cancer properties so here are some important choices we can make… Read More

  • Hypothyroidism/ Immune system - healing/ Inflammation/ Leaky Gut/ Nutritional Medicine/ Paleo Diet/ Wheat and Dairy Intolerance

    Paleo Diet Help

    Paleo Diet Help

    Thinking about trying to eat more healthily or changing your diet due to health problems? Then you will find some Paleo Diet help here – focusing on switching foods rather than just eliminating foods.

    A Paleo type diet, The Caveman Diet or Clean eating where you concentrate on natural, unprocessed  foods has been proven to help thousands of people with conditions like these – Joint pain, Rheumatoid Arthritis, Fibromyalgia, fatigue, Eczema, Psoriasis, Thyroid imbalance, Diabetes, Sinusitis, Constipation, Diarrhoea, Inflammatory Bowel Disease, Anxiety, Depression, ADHD and multiple food intolerance. All of these conditions have been linked to inflammation in the gut and production of a substance called Zonulin, leading to a condition called Leaky Gut, systemic inflammation and Autoimmune Disease. You may not even notice any gut symptoms but removing inflammatory foods and chemical sensitivities can substantially improve your health and prevent the development of Autoimmune disease which is epidemic. This type of dietary change is being used with great success by Functional Medicine Practitioners and Nutritionists and with the addition of supplements, like  L-Glutamine and good Probiotics, it is possible to reverse the condition.

    I will not go into the Paleo diet or the problems with Gluten in detail here as I have covered this in previous Posts and I just want to simplify the idea of switching to more natural foods that will help your digestive system recover and reduce inflammation in your body. Read More

  • Food intolerance/ Health/ Mineral Depletion/ Nutritional Medicine/ Sizzling Minerals/ Supplements/ Toxin free products

    Dietary Supplements – Effective?

    Effective Dietary Supplements

    Can Dietary Supplements be effective? Are they even necessary?

    Over the years I have must have spent thousands on Dietary Supplements in a quest to ‘feel better’; ‘have more energy’; ‘prevent disease’ or sometimes just to try out before recommending to my clients because whenever you read what certain nutrients can do for you it appears that you really need it – and of course, you do! BUT and it really is a big but, do you need a pill or supplement or might you already be getting enough in your food? My qualification is in Nutritional Medicine – using food and supplements to improve medical conditions. I read research papers all the time and follow developments in the field of nutrition, the microbiome and epigenetics ( the way food influences our genes) and it appears that even with a healthy, varied diet we are highly unlikely to achieve optimum nutrition. The World Health Organisation, UNICEF, The Soil Association and Government Research constantly confirms this. Most of us are not in a position to grow all our own organic fruit and vegetables and buy only organic meat, fish and eggs and with mineral depleted soil and increasing amounts of processed food in our diets we fall far short of what our bodies require to cope with our children’s healthy development or our modern lifestyles. Even if we can buy a huge variety of fruits and vegetables from around the World most will have been picked before they are ripe, sprayed, irradiated or travelled for weeks before getting to us – loosing their nutrients along the way. Read More

  • Nutritional Medicine

    Heartburn, Acid reflux & GERD

    Heartburn, Acid reflux, Gerd

    Good digestion is essential for health so if you have Heartburn, Acid reflux or GERD ( a chronic condition where some of the contents of the stomach flow back up into the oesophagus and irritate it), or if you suffer from bloating, gas and poor bowel habits you need to correct the core problems and maximise your long-term health.

    The essentials for good digestion are;

    Digestive Enzymes – we should produce enough digestive enzymes but to do that we need sufficient minerals in our diet. This is a problem these days because of intensive farming and processed foods. Eating plenty of fresh vegetables and some raw will help but sometimes it is necessary to take a supplement of plant based digestive enzymes until you are able to increase your bodies natural production.

    Sufficient Stomach Acid – without enough stomach acid food particles do not get broken down enough before being passed into the small intestine. The bacteria in the small intestine cannot completely digest the food and it then passes into the large intestine with undigested particles causing gas, bloating, the growth of unfriendly bacteria and constipation. When the stomach is sufficiently acid a thick mucous wall covers the lining as a protective barrier and this mucous also helps us absorb Vitamin B12 and iron. Therefore when people optimise their stomach acid over time, not only does Heartburn and GERD go away because the LES (Lower esophageal sphincter) gets tighter and more controlled as a natural response to correct acidity levels but their energy goes up as well, due to the absorption of B12 and iron.

    Good gut micro-flora – the human gut should be populated by more than 100 trillion microbes that are essential to our digestion and absorption, bowel movements and gut motility, development and maintenance of our immune system and maintaining intestinal wall cell barrier (keeping the bad stuff out).

    A Healthy diet – traditionally the recommended  healthy diet contained whole-grains, fresh fruit and vegetables, good quality proteins such as eggs, organic meat, fish, nuts, peas, beans and lentils. However, some people find difficulty in digesting grains in bread and cereals as well as beans and lentils. This may mean that it is better to leave them out of your diet, at least until your digestive system has fully healed, or to prepare all grains by soaking them first which reduces the phytic acid. Phytic acid locks onto minerals such as zinc, copper, calcium and iron but in the presence of low stomach acid these minerals cannot then absorbed.

    Causes of Indigestion, Heartburn, Acid reflux & GERD are

    • low stomach acid
    • stress
    • food allergies and sensitivities
    • drugs – especially NSAID’s (non-steroidal anti-inflammatory drugs), PPI’s (Proton Pump Inhibitors that decrease stomach acid) and other acidity regulating indigestion medicines.
    • certain health conditions – ulcers, gallbladder problems, IBS
    • poor diet and lack of minerals
    • overeating
    • consuming too much sugar, alcohol or refined carbohydrates
    • consuming too much coffee or caffeine
    • smoking

    Food and drink for healing the digestive tract

    1. increase vegetables
    2. increase probiotic foods – yogurt, sauerkraut, kefir
    3. avoid too much alcohol or caffeine and try teas that aid digestion; fennel, ginger, camomile etc.
    4. avoid ice cold drinks, ice creams or sorbets
    5. cut sugar to a minimum
    6. take Aloe Vera juice 2-4 oz a day
    7. try Manuka Honey that which has been widely used to combat H.Pylori overgrowth and heal the stomach lining 1 tsp. twice a day.
    8. Raw Apple Cider Vinegar in warm water (possibly plus a tsp. Manuka Honey) before a meal or as a treatment for Heartburn, as acidity signals the Lower oesophageal sphincter to close tightly.
    9. eliminate food allergens as these cause inflammation and prevent the digestive system from healing. follow advice for Healing your Gut in previous posts.
    10. don’t drink too much water especially before or during meals.

    Supplements to consider

    • L-Glutamine – amino acid that heals mucous membranes
    • Vitamin U -actually a healing enzyme found in cabbage so eat cabbage and drink cabbage water or take as a supplement like Gastrazyme (available on Amazon) as short term therapy.
    • A good probiotic daily plus Saccharomyces Boulardii (this is especially active against bad bacteria and yeasts)
    • a good plant based digestive enzyme combination with meals
    • a good plant based mineral supplement daily
    • occasionally it may be necessary to supplement with Hydrochloric Acid but I am not personally advocating this as I believe that when these other issues are properly addressed and a more normal balance has been restored the body will produce enough stomach acid.

    If nothing seems to help then your medical practitioner should be able to organise further investigations such as:-

    Endoscopy, H. pylori testing, Barium swallow and IgG food sensitivity testing.

  • Autoimmune diseases/ Cancer./ Leaky Gut/ Nutritional Medicine/ Wheat and Dairy Intolerance

    Healing your Digestive Tract

    Healing your Digestive Tract and Leaky Gut is the key to your Health

    You can definitely do this!

    Terry Wahls MD has Multiple Sclerosis and had been in a wheelchair for 5 years and by changing her diet and nutrition she made an amazing recovery. You can find  information on “The Wahls Protocol” on this 4 min video here. After just a Year she was able to do an 18 mile bike ride. Now I wouldn’t promise that you could do this (as I certainly can’t cycle that far!) but get the right mind set. As she says “The Magic is in the food. If you don’t change your diet and you just take supplements – you are wasting your money“.

    What I am suggesting here is going to be the basic guidelines and if you want to know more I will point you in the direction of quality, easy to follow information.

    So let’s get started!

    First of all you need to prepare so that you can start in a methodical way and not get overwhelmed by the changes.

    Shop for the foods and supplements you need.You will need to eat more vegetables than you are probably used to so buy plenty of these but only as much as you can keep fresh at any one time. These are the things you will choose from to make meals in the first 14+ days and then we will add in some more.

    Shopping list

    • Meat and fish – buy the best quality you can afford and nothing that has been processed. If you can get organic and free range then all the better. If you buy a quality whole chicken then you will be able to get more than one meal out of it and boil the bones up to make a good broth/soup that is beneficial to the immune system. Lambs liver is cheap and nutritious if you like it.
    • Vegetables – broccoli, cauliflower, salads, fresh herbs, all leafy greens, squash, tomatoes, cucumber, fennel, mushrooms, asparagus, bean-sprouts, bell peppers, onions, garlic, avocado.
    • Fruit – all fresh and frozen berries, lemons and limes.
    • Nuts and seeds – all kinds except peanuts as they are technically legumes (starchy vegetables). They can be toasted and sprinkled on salad.
    • Fats and oils – Olive oil cold pressed if possible,  walnut, almond, flax. Coconut oil and coconut butter are especially important as they have the ability to help you get rid of any unwanted yeast levels in the body and are a healthy form of saturated fat that is important in healing.
    • Dairy Substitutes -Almond milk, coconut milk, other nut milks. Coconut or nut milk Kefir,  Eggs.
    • Drinks – filtered water, mineral water, green and herbal teas (peppermint, ginger and fennel teas are especially good to help soothe the digestion.) Miso soup and coconut water. Apparently Yerba mate tea is very good if you are giving up coffee.
    • Kitchen staples – Apple cider vinegar, all spices, herbs, carob, sugar free raw chocolate (it is possible to make this yourself with cacao butter and cacao powder and I will do a post on this as it is brilliant), mustard and Celtic sea salt or Sel de Guerande from France as these salts are full of natural minerals and therefore not white. Sweeteners Stevia or xylitol if required but I prefer to leave sugar out completely for the elimination diet and I don’t like sweeteners.

    This is wonderful, real food and you will quickly start to feel better and have more energy than usual.

    You may get some ‘odd’ symptoms within the first week. These could include aches and pains where you haven’t previously had them, headache, strange dreams and better dream recall, changes in bowel habit and sleepiness. Most of this can be put down to your body detoxing and should not be severe. Drink more, especially water and this should help. If you have been a coffee addict and you give it up suddenly you may get quite a severe, migraine like headache. I would suggest giving it up by cutting down slowly.

    SUPPLEMENTS.

    In the first couple of weeks you should start with

    • L-Glutamine 500mg -1000mgs per day -an amino acid that can help the gut heal
    • Vitamin B complex 50 or Chlorella tablets (start with 2 twice a day and gradually work up to 15 a day)
    • Vitamin D3 1000iu a day
    • Omega 3 fish oils or Krill oil. If you have problems with fish then try Flax seed oil
    • A good Probiotic with over 5 billion live cultures twice a day.
    • Saccharomyces Boulardii probiotic which is actually a tropical yeast culture made from lychee and mangosteen that can kill certain gut infections like Clostridium difficle, E Coli and Salmonella but if you have blood in your stool, as in Crohn’s disease or Ulcerative Colitis do not take this supplement without medical advice. If you have blood in your stool and you don’t know the reason, see your doctor!
    • Magnesium which can be taken by spraying on the skin or preferably have a Sizzling Mineral drink that you sip throughout the day. This is a natural plant based mineral supplement that contains 75 minerals that are bio-available even to a damaged gut. They are available to buy in Europe and the USA and are expanding worldwide.  See video and shop here.

    N.B. If you have been ill with cancer or have any other illnesses  or treatment that mean you have a low white blood count or are immuno-compromised you should speak with you Doctor before starting this regime. For children follow the intake recommended on the supplement.
    Click here to visit bodykind

    Next step is to get a large shopping bag or box and clear out all your kitchen cupboards and fridge of the things you should not eat while on this detox. Out of sight – out of mind! We hope.

    Wheat and other grains, oats, Barley, Rice, Corn and their flours. Even gluten free varieties.

    Dairy, milk, butter, cream and ice cream, cheese and yogurt and for the first 3 weeks at least sheep and goat products as well.

    Sugar and all sweeteners except the ones on your shopping list

    Alcohol

    caffeine

    Potatoes or sweet potatoes

    soy and soya products

    all other fruit and fruit juices

    Finally gather more information and recipes and make a menu plan for a few days. If you want a cookbook Clean Eats by Alejandro Junger MD is full of great ideas and you can also find lots on the internet – try searching for wheat and dairy free or Paleo but check ingredients list against what is allowed at least in the first 2-3 weeks. if you have Autoimmune disease there are even recipes for Paleo autoimmune protocol which leaves out the nightshade vegetables. If you sign up to Pinterest you can save your favourite recipes and ideas easily. There are loads of websites and Blogs where you can get free information and recipes.

    Breakfast can be the one meal that people have the most trouble with but try to have some protein like eggs(with spinach maybe). Home-made smoothies can be a very nutritious start to the day, especially if you are in a hurry or not used to eating breakfast add a spoon of almond butter or a handful of nuts and seeds to add protein and stop you from feeling hungry by mid morning.

    You should not be hungry on this diet. It will stabilise your blood sugar. Have a few nuts and seeds (like sunflower or pumpkin) with you for if you get hungry or are late with a meal. Your lunch and dinner should be mainly vegetables or salad with maybe olive oil and lemon juice as a dressing and a medium portion of protein. If you want to stir fry it is best to use coconut oil as this stays stable at higher temperatures.

    I found that because of putting more thought into meals and food combinations I started to enjoy my meals more. Try not to concentrate on what you are not able to eat and remember that as your health starts to improve you will feel better than any “treat” made you feel!