Key Nutrients to support energy levels
Finding yourself feeling particularly tired recently? Nutrient deficiencies may be a contributing factor! Below are some key nutrients to support energy levels. Deficiencies in any of these nutrients can contribute to feelings of tiredness, lethargy and fatigue. B vitamins Many B vitamins – including B1, B2, B3, B5, B6, B7 and B12 – critically support energy […]
How to boost iron intake and absorption
Iron is present within many foods (many more than red meat alone!) – but it’s not easily absorbed by the body. This means it can be difficult to meet our requirements of this essential mineral. In fact, iron deficiency is among the most common nutritional deficiencies, worldwide. If you struggle with iron, you’re not alone […]
The Ketogenic Diet and exercise-induced gut symptoms
When working with active individuals and athletes, one of the common themes we see is gastrointestinal symptoms during or after exercise. Symptoms can include nausea, vomiting, diarrhoea, abdominal pain, reflux and bloating. Exercise-induced gut symptoms can be common, particularly in relation to endurance exercise such as running and cycling. There are various mechanisms which can […]
5 things to avoid for better gut health
We continue to learn more about how important our gut health is when it comes to our overall health. In the past I’ve covered 6 steps to improve your gut health, now let’s take a look at what we should be minimising when it comes to a healthy and happy gut. Ultra-processed foods When it comes […]
10 Snacks to Boost Plant Diversity
We know from the research that consuming >30 different plant foods per week is ideal for an optimal gut microbiome. This might sound overwhelming, but it isn’t limited to fruits and vegetables. If you are struggling with fruit and veg intake, however, check out my previous article on easy ways to boost this. As well […]
Are You Eating Enough?
Intentional or otherwise, under-eating is incredibly common. Under-eating – or under-fuelling – essentially creates an energy deficit. This is where energy intake (via food) is less than the energy we expend. It can occur for a variety of reasons including: Even if weight loss is your goal, it’s especially important that your nutritional requirements continue […]
The gut-brain connection: IBS and Mental Health
A recent review article Irritable bowel syndrome and mental health comorbidity — approach to multidisciplinary management highlights the best practice recommendations when it comes to managing individuals with both IBS and mental health conditions such as depression and/or anxiety. We know that IBS affects 5-10% of the global population, and up to one third of […]
How to optimise your workout with food
Whether you’re an elite athlete or a weekend warrior, food plays an important role in getting the most out of each workout. Whatever your goal might be, timing your meals and snacks around your training, along with maintaining hydration, are necessary to appropriately fuel each session and aid recovery. Achieving the right balance of nutrients also plays a critical […]
<strong>Fibre supplements for constipation</strong>
Anyone who experiences constipation will know that it’s incredibly uncomfortable and can take a major toll on your quality of life. Fibre supplements are commonly used by individuals with constipation, but it can be confusing as to which one to trial. Read on to find out more about fibre supplements for chronic constipation, which may help assist […]
These healthy snacks are the best for working from home
Snacks can make or break your nutrition goals. You know that including them is beneficial, but when you do you don’t see much positive difference. You need good snacks for their nutritional value without the excess energy and high amounts of sugar and bad fats. These bad snacks can negatively affect your health, mood, energy […]
