Bitesize Nutrition

November has become well-known as Movember – increasing the awareness of men's health including raising much needed funds for research projects into mental health, suicide prevention, prostate and testicular cancer. We cover these areas of health in our Men's Health webinar, and you can contact us through our website to facilitate this webinar at your organisation.

We sit down with Daniel a BANT Registered Nutritionist to ask him the following questions:

1. What is andropause and does it exist?
2. Key things in terms of nutrition men can do for their heart
3. Should men check their prostate, and how?
4. Can you explain the link between stress and reduction in testosterone, and can an understanding of nutrition be beneficial?
5. Can you share with us your tips on good mental health including how nutrition can help

Daniel also mentioned this link https://www.youtube.com/watch?v=AO6n9HmG0qM

About Daniel

Daniels award-winning personalised nutrition is based on your diet on your specific needs - because you are unique. One-sized dietary guidelines may be a good start, but tailored nutrition advice is the cornerstone of health. It gets results. Daniel works with a proprietary functional medicine model to offer personalised nutrition and lifestyle recommendations. He looks at the causes of ill health and bases solutions on a complete case history, using the most sought after biochemical, genetic testing, and analysis available.

He's a firm believer in personalised nutrition and want you to understand your body holistically, transform your life, and feel great. His programmes have worked for thousands of people internationally who have benefited from weight loss, better skin, more energy, and less stress. Daniel discovered nutrition through suffering from some personal nutritional issues, including acne and fatigue. Through genetic and functional testing, he was able to understand factors which helped alleviate his symptoms, giving him more energy, and a full understanding of how he was meant to function.

Daniel has completed further training to become a Certified Functional Medicine Practitioner which there are only a handful of practitioners in the UK. This is the Gold Standard in Functional Medicine training so clients are assured he is working to the highest level possible.

Follow Daniel:

Website: www.thenakednutritionist.co.uk

Instagram: @thenakednutritionist

At just 8 weeks old Naomi was diagnosed with a condition which meant she could not see colour and was extremely sensitive to light. She faced bullying at school affecting her self-confidence. Her love for rowing developed at University leading to Naomi winning six World Championship titles, Bronze in Beijing, Gold in London 2012 and an MBE in 2013. Upon retiring from GB Rowing Team in 2013 Naomi wanted to keep testing her resilience and established a new Guinness World Record – to row the length of the Thames (165miles) non-stop in a single sculling boat which she did in just over 47 hours! She's became the 1st woman to row the Navigable Thames.

Naomi also does quite a bit of motivational speaking at corporate events and schools and motivation is the topic we're going to focus on today.

We ask Naomi:

1. Do you still row?
2. How has relationship with food changed over the years?
3. Do you have a nutrition plan you follow when you're training to make sure you get the right balance of various food groups?
4. Key strategies to maintain resilience?
5. Motivational tips to stay healthy in current climate and on dark damp mornings?
6. Nutrition motivation tips to avoid unhealthy eating?

About Naomi

At the London Paralympic Games in 2012, Naomi achieved what some athletes only dream of - winning a Gold Medal in front of a home crowd. For most of her young adult life, this level of achievement was, quite literally, unimaginable. Not least because at just 8 weeks old, she was diagnosed with Achromatopsia, along with a cocktail of other eye conditions. This means that she has no colour vision, and is extremely sensitive to light. During her years in mainstream school, she was severely bullied; and her differing needs were generally not well understood. All of this led her to significant academic under-achievement, and seriously affected both her self-confidence and self-esteem. During her second year of University, she was offered the chance to try out for the GB Adaptive Rowing Team. Of course, she grasped this opportunity with both hands; and just four months later became a World Champion in the GB Mixed Coxed Four. Over the next 10 years, during which Para-Rowing developed into a full-time, Lottery-Funded Paralympic Sport - she went on to win six World Championship titles, Bronze in Beijing, and Gold in London. Amidst all of this achievement, she was always driven by a burning desire to prove that she should never to be defined by her disability. Having retired from the GB Rowing Team in 2013, she decided, in 2016 to test her resilience a little further. Her ambition was to establish a new Guinness World Record - by rowing the entire length of the Navigable Thames, in a single sculling boat. With the help of a veritable army of generous volunteers and supporters, she covered the 165 miles from Lechlade to Gravesend, non-stop, in forty-seven hours, fifty-nine minutes, and fifty-four seconds. In doing so, she became the first woman to row the Navigable Thames. Naomi is now motivating and inspiring others with her incredible story and has presented to audiences large and small, young and old... working with individuals, companies, teams, and charities. What really motivates her is helping people to be the best that they can be.

Follow Naomi on the following social media channels:

LinkedIn: https://www.linkedin.com/in/naomiriches

Twitter: NaomiRichesMBE

Instagram: naomiriches_mbe

Weight gain, anxious, hair loss, foggy head, dry skin, constipation - these are all common symptoms of an underactive thyroid, which is relatively common in the UK. We chat to Laura de la Harpe and ask her to share her knowledge on thyroid health and the role of nutrition in thryroid health, including:

1. Common thyroid symptoms
2. Available tests
3. Test reliability
4. What are the causes
5. Foods to avoid/eat more of
6. Medication
7. Related health conditions
8. Implications

Further information is on our website webinar page.

Laura de la Harpe:

Laura is an experienced nutritional therapist whose thriving Reading-based practice, Nutritional Benefits, has been established since 2007. She enjoys an excellent reputation for success and has clients from Berkshire, Oxfordshire, Hampshire, Surrey and London.

Laura's philosophy is based on the belief that by understanding how foods affect your energy, mood and general wellbeing, you can make changes to your health that are sustainable and achievable. Laura uses Functional Medicine principles to get to the root cause of health issues for each client, and then creates a tailored programme, teaching them how to understand food and its impact on health. She has a 'never give up' attitude, and will support each client to master their diet and make the right choices, so they no longer feel at the mercy of food.

Training, qualifications & experience

• Trained by World-renowned ION, qualifying in 2006.
• A member of the Institute for Functional Medicine since 2015
• A very experienced metabolic balance coach since 2011.

Laura is a fully qualified and Registered Nutritional Therapist. She studied or four years at the Institute of Optimum Nutrition in Richmond, obtaining the Dip ION and FdSc (Diploma in Nutrition and a Foundation Science Degree).

She is a member of the BANT which is the professional body for Nutritional Therapists. Laura is also a member of the Complimentary & Natural Healthcare Council (CNHC) which was established with Government support to regulate Nutritional Therapy (and other complementary therapies). Its' key purpose is to protect the public and recommends when seeking a Nutritional Therapist to consult with someone who is CNHC registered.

Laura's areas of specialism include weight management, digestive disorders/IBS/ulcerative colitis, food allergies & intolerances, female hormone health, thyroid health, Hormones (PCOS, PMS, menopause and adrenal imbalances) including chronic fatigue.

Laura is also a qualified DNA Life practitioner and offers 4 profiles: DNADiet, DNAHealth, DNAOestrogen and DNASport.

Also a reminder:

• The information in this podcast is for educational purposes and should not replace medical advice.
• The information is not intended to diagnose or treat any medical condition.
• If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet, and;
• Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

In this episode we sit down again with Lucy Whitehall to discuss the sleep cycle - how it works, what are the stages, are some stages more important than others for children and again for adults?

We ask Lucy to explain circadian rhythm and if we don't work with it what might go wrong in terms of health (shift workers). We discuss the importance of daylight to reset the body clock and darkness to promote the release of melatonin.

Lastly we look at how much is the ideal number of hours.

Lucy shares 5 tips to help you get a goof night sleep http://transformandthrive.co.uk/blog/5-tips-for-better-sleep/

About Lucy

Lucy is a Positive Psychologist and a Masters level Coach. She is a passionate about the power of wellbeing to help people succeed and excel. Lucy works 1:1 helping people identify their personal values and strengths, supporting them to achieve their goals. Lucy holds a BSc in Life Sciences, MSc in Human Resource Management, and is a chartered member of the Institute of Personnel and Development (MCIPD). Lucy is also a qualified Mindfulness guide and holds a Masters in Applied Positive Psychology and Coaching Psychology.

https://www.linkedin.com/in/lucy-whitehall-990549a/

Leaving home for the first time....not sure how or what to cook? Jen and Jenny from Fearless In The Kitchen and The Lunchbox Dr share their tips to nutritious cooking on a shoe string including:

• the basic ingredients in any soup/stew/curry
• hearty minestrone soup packed with goodness
• top 10 cupboard stables
• nutrition for hangovers
• brain food to optimise learning and mental health

Some of Jens great recipes here www.fearlessinthekitchen.co.uk/easy-recipes

About Jen & Jenny

While we still have social distancing, Jen is running one hour cook along Zoom classes for a range of plant based recipes, off to uni cooking, healthy snacks and dinner party menus.

Jen Roach grows a lot of her own veg in a Kitchen Garden and includes the seasonal produce in further courses including; meat-free family meals, fermenting & gut health, healthier baking and vegan courses. The meals are quick, easy, healthy and affordable. A shopping list is emailed a week prior to the class and there's also a PDF recipe booklet to keep. To find out more:

www.fearlessinthekitchen.co.uk

Facebook: www.facebook.com/fearlessinthekitchen/

Instagram: www.instagram.com/fearlessinthekitchen

About Jenny

Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now.

Follow Jenny on the following social media channels:

Facebook: www.facebook.com/lunchboxdoctor

Instagram: www.instagram.com/lunchboxdoctor

Twitter: www.twitter.com/jennytschiesche

In this episode we discuss nutrition tips to help reduce snacking and maintain eating healthily during lockdown, including: • Change habits • Caffeine • Breakfast like King • Glycaemic index • Portion control • Food/drink swaps

For more information check out our Lockdown nutrition webinar.

Follow us on Twitter https://twitter.com/natalternative

Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/

Follow us on Instagram https://www.instagram.com/natalternative/

Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

We've all been there - short on time and need to buy food on the go. Meal deals can be attractive as they're often more competitively priced than individual healthier options.

We catch up with Jenny to ask her if some meal deals better than others, and how can we find healthier meal deals?

Jenny also speaks about a quick guide to reading food labels to help personalize food for our individual health, and we also go into more depth in this in our Understanding food labels webinar.

We also discuss our nutrition top suggestions for homemade "lunch on the road" food, including lunchbox bingo to make sure there's nutritional balance.

About Jenny

Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now.

Follow Jenny on the following social media channels:

www.facebook.com/lunchboxdoctor

www.instagram.com/lunchboxdoctor

www.twitter.com/jennytschiesche

In this episode we discuss Essential Fatty Acids with Dr Alex Richardson, including:

1. Why are they called "essential"
2. An explanation of structure of omega-3 (the difference between short and long chain) & the sources of omega-3
3. How frequently we should include omega-3 in our diet
4. Is fortification with omega-3 reliable (e.g. eggs)
5. How to choose a good omega-3 supplement
6. If there are any medical reasons for not taking an omega-3 supplement
7. How you can test to see if you are low in omega-3

We also include omega-3 in our Brain Food webinar if you would like to dive deeper into omega-3 for mental health.

Dr Alex Richardson

Dr Alex Richardson is a Research Associate at Oxford University and is internationally known for her research into the role of nutrition (especially dietary fats) in brain development and function, and its implications for human behaviour, learning and mood. She has over 90 peer-reviewed publications, including controlled treatment trials, experimental studies, and collaborative investigations into the epidemiology and genetics of both normal individual differences and developmental and psychiatric disorders. Her current research centres on the role of omega-3 and omega-6 fatty acids in mental health and development.

Dr Richardson frequently speaks for public and professional as well as academic audiences. Her own work has received substantial media coverage, and she is a frequent commentator for press, radio and TV in the UK and abroad. As Founder Director of the UK charity Food And Behaviour Research, she also has extensive experience of designing conferences and professional training courses on nutrition for mental health, wellbeing and performance. She is also author of one of my favourite books – They are what you feed them.

Social media

Follow us on Twitter https://twitter.com/natalternative

Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/

Follow us on Instagram https://www.instagram.com/natalternative/

Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

In Sleep (part 1) we take a look at the main sleep issues for UK adults making it difficult to switching off, or waking through the night.

Anxiety is one of the reasons for insomnia and it's the most common reason, often described as difficulty letting go or switching off.

Lucy shares a mindfulness tip (the body scan) to help calm on overactive mind and induce sleep.

We also discuss that most women will have difficulty at least once in their life from at least one of the various life stages (peri-menopause, menopause, ageing, pregnancy).

Lucy shares 5 tips to help you get a goof night sleep http://transformandthrive.co.uk/blog/5-tips-for-better-sleep/

About Lucy

Lucy is a Positive Psychologist and a Masters level Coach. She is a passionate about the power of wellbeing to help people succeed and excel. Lucy works 1:1 helping people identify their personal values and strengths, supporting them to achieve their goals. Lucy holds a BSc in Life Sciences, MSc in Human Resource Management, and is a chartered member of the Institute of Personnel and Development (MCIPD). Lucy is also a qualified Mindfulness guide and holds a Masters in Applied Positive Psychology and Coaching Psychology.

https://www.linkedin.com/in/lucy-whitehall-990549a/