Are you ready for a fresh new start? If you have been happily hibernating through the cold, dark winter months, now is the time to step into springtime. As the seasons change, it’s the perfect time to switch up your diet and make some changes to your daily routine and weekly shop to help you feel more energised, happier, healthier and just better. You have the power on your plate to change how you feel and function. Boundless energy, better mood, healthy digestion, a strong immune system, balanced hormones, great skin – good nutrition can do it all. I am not talking about going on a crazy fad ..read more

Gluten-free diets What is gluten? Gluten is a type of protein found in lots of grains, including wheat, barley, oats and rye. Everyday foods like bread, pasta, crackers, cereals and couscous all contain gluten. Gluten is found in:  wheat (e.g. pasta, pizza bases, breads, wraps) oats rye barley bulgur wheat couscous  oats spelt Coeliac disease Coeliac disease is a common, but serious auto-immune condition that affects the small intestine. In people with coeliac disease gluten causes a severe reaction, inflammation and impaired absorption. It is estimated that 1 in 10 ..read more

Bank holidays, rainy days and the need for extra layers is a sure sign that spring is here. If you are a gardener, this is the time of year to get planning and start planting. St Patrick’s day is traditionally when the first spuds go into the ground. This got me thinking about the link between the soil under our feet and the health of our bodies. When the soil conditions are right, the tiny little seeds we plant into the ground will quickly sprout and as if by magic, we have food growing in our gardens within a few weeks. The condition of the soil, and the nutrients it contains become part of ..read more

Weight loss can be a tricky business and there are any number of reasons why we can find it hard to lose weight. If you have been struggling with weight loss despite all your best efforts, then here are a things to consider.  Are you eating enough? It seems obvious that cutting back on calories will result in weight loss, but sometimes the reality is not that simple. When we restrict calories, we are sending a signal to our body to slow metabolism and trigger fat storage. Think about nourishing yourself better, rather than cutting calories. Pack your plate with colourful vegetables, a de ..read more

It’s that time of year when you see more people out running and cycling. Spring is in the air, the Belfast marathon is coming up and the cyclists are hitting the roads to get the miles up for spring and summer events. Last week I was talking to a group of leisure cyclists at Cycling Ulster about the best way to fuel yourself when you are on your bike. No matter whether you are a Sunday runner, training for an event, or a regular gym user, the food you choose to eat can make a real difference to your training. Fuel your body in the right way and you will be able to train faster, run further an ..read more

Even as food prices soar and our shopping trolley seems to cost more week by week, there are some simple ways that you can choose to eat well and save at the till. Here are some of my favourite ways to save on your weekly shop: Buy frozen Steer your trolley down the frozen food aisle, taking care to skip past the frozen pizzas and junk food, and you will find plenty of ways to save on your shop, add variety to your diet and improve your nutrition whether you are cooking for one or feeding a family. Start with the frozen vegetable section. There you will find plenty to save money and effort in ..read more

A good night’s sleep can do us the world of good, but if you don’t sleep so well, it can be the bane of your life. There are lots of reasons why our sleep gets disrupted. From stress and anxiety, to hormone fluctuations, pain or even the time of year. If you feel like you have tried everything, and nothing really works, then taking a closer look at your diet and lifestyle might be the answer to send you off to the land of nod. Here are some simple ideas to try. Get your daily dose of daylight. This will help to reset your sleep-wake cycle and rebalance the cortisol-melatonin balance that is ..read more

Fish has long been hailed as a healthy food and is a key ingredient in some of the world’s healthiest diets - from the Mediterranean, to the Nordic diet, fish is one of those foods that has the x-factor when it comes to health benefits. If you want to shake your menu up a little bit, add variety and flavour to your midweek meals and eat well on a budget, then you are onto a winner if you like fish. Here are just a few reasons to put fish on the menu: Rich in omega 3 fats Of course, all fish has benefits, being a source of lean protein and rich in vitamins and minerals, but oily fish have extr ..read more

Are you in a constant battle with your willpower to stay away from junk food and sugary snacks? Do you crave sugar and then feel bad about overeating? I hear this from my clients all the time, but the truth is that our hunger and appetite is not a matter of willpower. It is you being ‘good’, or ‘bad’. Our bodies have a complex mechanism that controls our appetite. How hungry or satiated we feel by food is regulated by a couple of really important hunger hormones. Meet ghrelin and leptin. Ghrelin is also known as our hunger hormone. It is produced in your stomach and sends a signal to your b ..read more

Intermittent fasting is hot news. It is a diet that is more about when you eat, rather than what you eat. The idea is that you eat within a certain time frame each day, usually somewhere between 8-12 hours, and fast for at least 12 hours overnight. Research shows that intermittent fasting has benefits for our waistline, heart, brain and hormones. It can help balance inflammatory markers, has a positive impact on cholesterol and may help support a healthy insulin response.  It could even help you to live longer! Fancy giving it a go? There are lots of different ways to weave intermittent ..read more