After posting this lovely picture over Easter, I have had a few requests for the recipe!
I always use Doves Farm Gluten Free self raising flour for my cakes. The flour contains tapioca, maize and buckwheat flour and includes raising agents and a little xanthum gum too.
Cake mixture:
250grams (90z) for dairy free spread
200grams (70z) of caster sugar (unrefined)
Zest and juice of 2 unwaxed lemons
4 organic eggs
250grams (90z) of gluten free flour (Doves Farm)
50grams (20z) of corn flour
2 tablespoons of poppyseeds
Icing:
Unrefined icing sugar (sifted)
Water
Lemon juice
Natural colour of your choice
Add the sugar and dairy free spread into a bowl and and beat until light colour and smooth, beat in the lemon zest only.
Beat in the eggs slowly and then fold in the flours and add the lemon juice, fold and mix until smooth and light.
Spoon into the cupcake cases and cook on gas mark 3/electric oven 140 degrees for 20/30mins. Once cooked through remove from the oven and then transfer to wire wrack to cool.
Once cooled you can make the icing using the ingredients above, add the icing sugar to a large bowl, slowly add some water, one teaspoon at a time until the desired consistency. Using the back of a teaspoon, gently place the icing into the middle of the cupcake and spread a little around until even. Wait to set.
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Improving digestion is often a major part of my client programmes, to improve their symptoms.
Here are a few simple ways to improve yours:
- Firstly slow down, eat in a calm environment and remember to breathe!
- All fluids to be taken away from your main meals, or at least 30mins before or after food
- Don’t eat if you are thirsty, have a drink of water before you decide you need food
- Eat bitter and raw foods before your main meals, like a little rocket or watercress, these stimulate the digestive process
- Pineapple and papaya contain natural digestive enzyme, eat the core of the pineapple as well as this contains most of the enzyme (bromelain) – good as a smoothie!
- Adding fresh ginger root to your juices and smoothies and your food may help improve digestion as can cayenne pepper
- Chew your food better, chewing breaks down the large food particles into an easy to digest paste and the enzymes in the saliva break down carbohydrates, a baby has pureed food as it has no teeth! puree yours with your teeth.
- Avoid taking antacids, these reduce the acidity in the stomach. Your stomach should be a pH of 1.5 to 3.5. If you stomach pH is higher, or more alkaline you will not break down your food so well, making it more difficult to absorb the nutrients like minerals and vitamins, this may cause digestive disturbances too
- And finally, posture! sit up when you eat, slouching can hinder the process of digestion and cause indigestion.
Let me know how you get on!
Best wishes, Julie
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IBS is a Heading for a group of symptoms such as abdominal pain, constipation and or diarrhoea and excessive wind and bloating, and without pathological disease. Which means you are not ill or suffering with a disease, and this is of cause brilliant news, yet how do we manage these unpleasant and sometimes debilitating symptoms? Where did they come from and how do you improve them?
A hundred million neurotransmitters line the length of the gut, approximately the same number that is found in the brain, stress is often a major contributor to IBS symptoms. We don’t always know where the stress is coming from, emotional, physical, psychological, dietary or maybe all of the above? We do know that stress plays a role in your symptoms.
We will check the following with sign and symptom and dietary analysis
- Too much, too little stomach acid
- Sub-optimal enzyme secretion
- Synthesis and flow of bile (gallbladder)
- Imbalance of bacteria in the gut
- Intestinal stress
We then commence the 4 R programme designed individually for you
- Remove whatever is in excess
- Replace deficient nutrients and macro nutrients
- Repopulation of the micro-flora in the gut using probiotic foods and supplements and pre biotic foods
- Repair the lining of the gut to improve and optimise absorption and immune tolerance and rebalancing the mental, emotional and spiritual needs of your life, to calm the nervous system
This programme may require some functional testing; this will be discussed with at your consultation.
We set goals within your budget and lifestyle that are realistic and achievable. Tests which may be recommended during your consultation:
Food intolerance
Stool test
Adrenal stress test
Organic Acids
Please note that supplements and tests are sold at the retail price
This programme does not replace medical or pharmaceutical intervention and does not attempt to cure or diagnose disease.
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Most of us strive for beautiful skin. We can influence our skin health with a balanced diet, that’s good news. Add in a good skin care regime and we are on our way to better looking skin. It is after all the largest organ of the human body.
Our skin requires vitamins A, C, D and E, zinc, essential fats and and good hydration to thrive.
A typical meal to support your skin might look something like this:
Oily fish, with watercress and sundried tomatoes, cooked organic brown rice, poached egg and salad dressing made with extra virgin olive oil and some tomato paste, add a few raspberries and serve with a lovely glass of ice cold filtered water with freshly squeezed lemon and lime.
Negative dietary intakes include refined sugar, processed fats and meat, deep fried food and burnt or barbecued food.
Smoking, over exposure to the sun are two of the most aging activities to the skin. Mineral oils should also be avoided as these are aging.
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Diet is the ‘word’ of the month. Everywhere you look, diet this diet that….
When we diet, or when we want to lose some fat, we need to support our bodies. Our fat cells contain toxins, so when we lose fat, toxins are released, and we have to find a way to get them out!
Supporting the detoxification processes can really help you feel better whilst making changes to your diet. Here’s a few foods to eat more of:
- dark green vegetables, they help support the liver
- hot lemon in the morning, supports the liver too
- bitter foods like rocket, again for liver support
- chicory/endive (the little lettuce that is white and purple) same.
- artichokes (globe) digestive
Try making a lovely salad with some rocket, watercress, chicory, crushed hazelnuts (lightly toasted), courgette ribbons, tomatoes, cucumber, red pepper and some cooked brown rice. Dress with some organic olive oil and lemon juice, sea salt and cracked pepper! Add some warm mackerel or sardines for some omega 3 and protein.
I also love anchovies and warm french green beans with a salad, and why not add a poached or boiled egg?
Warm stuff with a lovely hearty salad is great for January and February, it keeps you warm, refreshes your digestive system and is full of nutrition to support both weightloss and detoxification.
Enjoy!
I am offering a detox package at my Richmond Clinic for £125, including a months worth of supplements…
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Reducing calories and taking more exercise usually results in weight loss. But for some people, underlying imbalances make losing weight difficult.
Studies show imbalanced gut flora as one of the causes of obesity (Cani et al., 2008). Therefore establishing your gut’s flora using functional testing allows me to establish which bacteria is out of balance, once we have established the missing link, a relevant pro-biotic (which will repopulate the gut either tablet or powder) will be recommended along with dietary changes to help re-populate the gut with healthy bacteria.
Weight gain caused by gut flora imbalance occurs due to more energy being taken from the food, resulting in eating less food but getting higher levels of calories, this would be useful if we were short of food…during famine for example.
Other lab functional tests are also available which establish food intolerance, nutritional imbalances and deficiencies; finding out what’s really causing your weight gain or health problems can fix the underlying cause quickly and can therefore be more cost effective.
Bloating, abdominal fat, sluggish metabolism, diarrhoea, constipation and flatulence may suggest your gut flora is in need of some balancing.
If you are having problems losing weight and would like to learn more about how I can help you, please contact me to make an appointment nutritionaltherapylink@gmail.com or call me on 07957 806 207
Reference:
Cani, P.D ., Bibiloni, R., Knauf, C., Waget, A., Neyrink., Delzenne. N. M. and Burcelin, R., (2008) Changes in Gut Microbiota Control Metabolic Endotoxemia-Induced Inflammation in High-Fat Diet–Induced Obesity and Diabetes in Mice Diabetes June 57:1470–1481;
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I adore chocolate, my Nan was a chocoholic and she lived until the ripe old age of 93!!
I decided to make a nutrition packed raw chocolate mousse for my book group friends, I have dietary requirements that means I avoid all dairy and all gluten products, leaving me constantly without pudding!
The secret ingredient in my recipe is avocado No one at my book group could guess what the ingredients were, well they did eventually, after eating the entire pot!
So this is how you make it:
Ingredients:
4 avocados (very ripe)
4 tablespoons or raw cocoa
4 dates soaked in warm water (use drained)
a squeeze of brown rice syrup or a few drops of stevia
2 tablespoons of melted coconut oil
splash of home made almond or hazelnut milk
a little Himalayan rock salt
This is nutrient rich, bursting with antioxidants, fiber, potassium, vitamin E, B vitamins and healthy fats!!
How to make it:
Slice the avocados in half lengthways, scoop out the green avocado flesh and place it into a food processor, adding all the other ingredients slowly until smooth and delicious. You can add variations at this point, such as cinnamon, chillies or chilli powder, orange zest, desiccated coconut or some toasted nuts.
I like mine plain, it’s so delicious. It can be eaten as a posh dinner party dessert, daily pot of super antioxidant food, and even chocolate spread! Serve in glasses, pretty pots with a few berries, let it set in the fridge or serve immediately.
I don’t think you will be disappointed.
Hope you like it!!
Julie
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The Sleep Council’s website quotes that ‘one in five complain of lack of sleep’. Sleep is an essential aspect of good health, your risk of obesity, inflammatory conditions, depression, diabetes and cardiovascular disease increase with poor sleep. The mechanism is believed to affect glucose tolerance, insulin sensitivity and blood pressure; all of which may increase the risk of hardening of the arteries.
Here are 10 tips that may help improve your sleep patterns:
- Clear your bedroom of clutter, and make your bed everyday
- Caffeine is a stimulant best avoided after lunch or completely
- Decrease your sugar intake and white bread, white pasta and white rice
- Eat something light 40/30mins before bed such as an oatcake with a little tahini
- Put a little lavender oil (essential oils) on your pillow before bed
- Exercise is beneficial for improving sleep (but not too close to bed time)
- Napping for longer than 35mins during the day may affect your sleep patterns at night
- Take a bath or shower before bed
- Whilst a radio can be helpful to getting you off to sleep, a TV in your bedroom is overstimulating – remove it
- Eat a diet high in magnesium; research at the Human Nutrition Research Center suggest such a diet can help improve sleep patterns and restless leg syndrome.
A balanced diet with good sources of protein and lots of vegetables is also helpful, for further support why not book a confidential one to one nutrition consultation with Julie in Fulham or Richmond?
We often recommend measuring your cortisol levels, giving us a much better understanding of the underlying causes of the sleep issues which then provides a focused nutrition, supplement and lifestyle plan to get your sleep back on track!
References:
Penland. J. (1988) Effect of trace element nutrition on sleep patterns in adult women. Fed Am Soc. Exp Biol J 2:A434
http://www.umm.edu/sleep/sleep_hyg.htm [accessed 13/12/12]
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Ladies and gentleman, Christmas party season is on the horizon, how exciting!
Have a new hair do, spray tan and tint your eyelashes, but what about those extra inches around your bottom, thighs or belly?
Do you want to look fabulous at your christmas party? Will your favourite dress/suit still fit??
You have 6 to 8 weeks to make that difference. Here’s how:
Light exercise programme:
Sunday mornings, Tuesday evenings and Thursday evenings 20min run (or walk/run)
Monday morning: 20min yoga asana (salute to the sun – mindful breathing)
Wednesday morning: 2omin yoga asana (salute to the sun – mindful breathing)
Saturday (anytime) Yoga or Pilates class (60min)
New daily menus:
To support your new routine, vegan protein bars before and after exercise, hydration – using 2 litres of water a day to boost your metabolism and improve energy levels.
Breakfast: fruit and protein smoothie with ground flax seeds (to support stamina and recovery)
Lunch: Salad with lean protein and vegetables cooked the night before or Soup with brown rice (no cream)
Dinner: Remove all white bread, white rice, white pasta and creamy sauces. Stick with lean meat or fish, brown rice, vegetables, salad and nuts. Vegetarians should eat plenty of beans and pulses, with a good helping of brown rice and colourful vegetables. Roast, boil or stir fry your veg.
Nuts and seeds, apples and pears to snack on. Stock up with healthy snacks to prevent falling off the wagon. Click here for more food ideas
Ditch the fizzy pop, chocolate bars and crisps… these offer little nutritional value, and lots of fat and sugar. I want you to look amazing, with glowing skin, bright eyes and a flatter tummy. Exercise and a diet to support your nutritional needs can help you achieve this.
Difficulty losing weight?
Underlying health issues or lack of support can impact the success of your weight loss, if you would like to know more about personalised plans please contact me for a quick chat. You still have time to make a difference!
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Eating seasonal vegetables is not only good for us, but it’s delicious too.
Here are some ideas for the autumn vegetable season
Aubergines
They sustain their sweetness and are lovely and soft if you cook them long enough, you seriously can’t rush the cooking of an Aubergine. They are beautiful looking vegetables and delicious. Their deep purple skins are just stunning.
Aubergines are great with Miso paste, slowly roasted with some oil. You can roast them with garlic and use them in a rich tomato ratatouille too or try this:
Middle eastern style dip
Grill/roast your aubergines until soft (whole) around 20/mins or until they are soft in the middle, so go slowly.
Add some olive oil into the bowl and begin to scrape out the insides of the aubergine, you can use the skin to help flavour the oil as you start to scrape the insides.
Using 2 garlic cloves mashed with a little salt, add 3 tablespoons of oil, 2 dessertspoons of tahini paste and the juice of one lemon mix it all together and then add to the aubergine mash, and serve with anything you like to use to dip. I like to use a little gluten free toast, or a rice cake.
Nutritional Therapy Link 