Top Tips For A Healthy Way To Re-Set After The Festive Season

Transcription

1 Top Tips For A Healthy Way To Re-Set After The Festive Season Lily Soutter Nutritionist BSc (Hons) Nutrition, Dip ION

2 Nutritionist & Nutritional Therapist Dietician Nutritionist Nutritional Therapist Health Coach Qualification BSc Hons BSc Hons Diploma Online course Years of training 4 years 4 years 3 years 1 year or less part time NHS recognised Yes Yes No, but starting too be No Evidence based Rigorous training to high standards and highly evidence based Rigorous training to high standards and highly evidence based A mix of evidence based science and complementary therapy Basic knowledge of nutrition Where might you train? University University Institute of Optimum Nutrition or CNM Institute of Integrative Nutrition

3 Lily Soutter BSc (Hons), Nutrition, Dip ION BSc (Hons) Food & Human Nutrition (AfN accredited) Awarded Sage Faculty for Excellence Scholarship Nutritional Therapy Diploma The Institute for Optimum Nutrition Chelsea and Portobello Clinic Private medical practice

4 Overdone things over the festive season?

5 What we are going to cover What is a detox and is it necessary Dry January Top January diets Habit formation The important of balancing blood sugar Food plate for long term health Exercise for long term weight management

6 Do we need to detox?

7 Don t fall for the marketing hype! Our body constantly filters out, breaks down and excretes toxins & waste products of digestion, dead cells, chemicals from pollution and bacteria Gut, liver, skin, kidneys key organs involved in detoxification No pills, drinks, patches, lotions that can do a magic job If you ve over-indulged on alcohol, the liver works hard to break it down into products it can remove. It does not need additional support. Makes no sense from a scientific perspective and there is no clinical evidence to support detox diets

8 Do we need to do dry January? Dry January can be a positive thing for some but not if you re still engaging in binge drinking Population studies teetoallers & those who drink excessively have a shorter life expectancy than people who drink moderately in small amounts Binge drinking = 8 units for men (3-4 drinks) 6 units for women (2-3) drinks) Avoid liver detox supplements or marketing scams 14 units per week both men and women (6 small glasses of wine, beer or double shots)

9 Top Tips for Reducing Alcohol Consumption Seedlip + low sugar mixer Infused water berries, mint, cucumber, lemon, ginger Vegetable juices Vodka/gin + soda water + squeeze of lemon or lime Spritzers Self-soothe hot baths, call a friend, exercise, listen to music Include alcohol free-days each week

10 Side Effects of Extreme New Year Diets Flat tummy teas Cramps, diarrhoea, disrupt our electrolyte balance which may cause heart problems long term Gastric band in a glass (slim fizz) Extreme caution needs to be taken for those on diabetic medication as the tablet might effect blood sugar levels Fat metaboliser or fat burner pills Unregulated, many contain high levels of stimulants such as caffeine, guarana, yerba mate. Excess consumption of stimulants can increase the risk for heart attack & stroke Lemon water & cayenne pepper detox Loss of muscle mass, weight quickly regained post detox, encourages over eating & binge eating

11 10 weeks to form a new habit Healthy Habits for Life Habits form from a repeated self-chosen health-promoting behaviour (for example eat fruit) in response to a single, oncedaily cue (such as after breakfast) Fast, automatic, effortless Small sustainable changes can a make big long-term impact

12 Unhealthy Blood Sugar Levels

13 Healthy Blood Sugar

14 Foods to Focus On PROTEINS Lean meat chicken, turkey, venison, pheasant Other meats lamb, pork, beef Wild fish oily and white Eggs Tofu, tempeh Legumes beans, lentils, chickpeas Nuts almonds, Brazil nuts, hazelnuts, walnuts, cashew nuts (raw & unsalted) Seeds chia, flax (ground), pumpkin, sunflower, hemp, sesame Natural Greek yoghurt

15 Foods to Focus On HEALTHY FATS Seeds chia, flax (ground), pumpkin, sunflower, hemp, sesame Nuts almonds, Brazil nuts, hazelnuts, walnuts, cashew nuts (raw & unsalted) Avocado Oily fish salmon, mackerel, tuna, anchovies, herring, sardines Oils - extra virgin olive oil, flax seed oil, hemp seed oil, avocado oil, olive oil, sesame seed oil, walnut oil, pumpkin seed oil

16 Foods to Focus On COMPLEX CARBOHYDRATES These contain more fibre and often more protein. They take longer to breakdown within the body giving a slow release of energy Legumes beans, lentils, chickpeas Sweet potato Quinoa Buckwheat Millet Amaranth Oats Brown or wild rice Starchy vegetables pumpkin, carrots, parsnips, butternut squash Whole grain flour, bread or pasta

17 Foods to Focus On VEGETABLES Fibre rich and full of vitamins, minerals and antioxidants utilized within the energy pathway. Fibre slows the release of energy into the bloodstream.

18 Food Plate for Energy

19 Breakfasts For Busy Mornings Avocado & Mango Smoothie ½avocado ½mango 1 handful spinach 300ml almond milk ½ lime Simply blend and serve

20 Breakfasts For Busy Mornings Overnight oats with almond butter 1 jar 60g oats 250ml unsweetened almond milk 2 tbsp almond butter 1 tablespoon chia seeds 2 tbsp pumpkin seeds Handful of strawberries/raspberries Mix the oats, chia seeds and milk together in a bowl, drizzle over almond butter. Top with raspberries and seeds and leave to soak overnight.

21 Breakfasts For Busy Mornings Egg, salmon and spinach pot 2 boiled eggs 1 slice smoked salmon Handful of spinach Boil 2 eggs the night before and peel the next morning. Add eggs to a pot with a slice of smoked salmon, half an avocado and a handful of spinach

22 Breakfasts For Busy Mornings Avocado on wholegrain toast with a twist 1 slice of wholegrain toast ½ an avocado Chilli flakes Toast 1 slice of bread. Use a fork to smash avocado onto your toast. Sprinkle with chilli flakes and season.

23 Lunch and Dinner Wild salmon fillet with asparagus and red cabbage Chicken, sweet potato, broccoli and avocado

24 Snacks Hummus Almonds Beetroot & Barlotti bean dip

25 Lifestyle Factors Exercise one of the most potent stress relievers but also the most underutilized Mindfulness meditation headspace Yoga Deep breathing the way you breath can affect your whole body Hot baths Nature

26 Top Tips For A Healthy Way To Re-Set After The Festive Season To optimise energy, concentration, mood, weight management Create healthy habits for life Small sustainable changes can make a big long-term impact Forget crash diets and detoxes Balance blood sugar Follow the food plate guide for health, or get savvy on the guide to eating out Remember that healthy eating

27 Summer Nutrition Any Questions?

28 THANK YOU