Happy campers
Vital Nutrition Blog
by Jane McClenaghan
4d ago
Hitting the road and travelling light, there is nothing like getting back to nature and sleeping under the stars – or at least under canvas or in the comfort of a campervan! There is more to camp food than supernoodles and hot dogs. It doesn’t have to mean a diet of burnt sausages and ultra processed food. It makes more sense to eat healthy, wholefood than packaged processed junk when we are on an adventure in the great outdoors. Better for us and better for the planet. Not only is it healthier (and tastier), but there is a lot less plastic rubbish and food waste. If you are packing up your te ..read more
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Feed your microbes
Vital Nutrition Blog
by Jane McClenaghan
1w ago
Prebiotics, probiotics, kefir, kimchi and acidophilus. Until a few years ago, most of us didn’t give our gut microbiome much thought. Now it is hot news, and every food shopper with even a passing interest in health and nutrition has some sort of probiotic food on their shopping list. The University of Cork are world leaders in gut microbiome research, and in celebration of world microbiome week last week, they asked experts for their favourite food to feed the gut microbiome. How many of these are regulars in your diet? Porridge - one of the nutritional ingredients found in porridge oats i ..read more
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Could your healthy diet be full of UPFs?
Vital Nutrition Blog
by Jane McClenaghan
2w ago
We have all heard the term ultra processed food (UPF) by now, and most of us have a fair idea of what the term means. A 2024 study suggested that a diet high in UPFs puts us at increased risk of 32 different health problems, including cardiovascular disease (50% increased risk), anxiety and mental health disorders (48-52% increased risk) and type 2 diabetes (12% increased risk). Interestingly, although most of us know that they are bad for our health, a recent study of 75,000 consumers showed that just 30% could define an ultra processed food and 20% of those surveyed had never heard the term ..read more
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What did you have for breakfast today?
Vital Nutrition Blog
by Jane McClenaghan
3w ago
Do you start your day with a decent breakfast, or is the thought of eating something first thing just too much to handle? If you have a busy day ahead of you, eating breakfast could be a game changer. When you get it right, you will be fuelling your body and feeding your brain for optimal performance. You could notice a difference in energy levels, your ability to handle stress, your concentration and focus, appetite and even your weight. I think it is time to rethink our traditional breakfast habits and shake things up a bit. If we shift away from cereal and toast and start prioritising prote ..read more
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Thank you Dr Mosley
Vital Nutrition Blog
by Jane McClenaghan
1M ago
Michael Mosley was an inspiration to so many people. Best known for using intermittent fasting to help people with weight loss and reverse type 2 diabetes, his books, TV shows and podcasts offered health advice that was down to earth and achievable. He was a champion for health and well-being and the power of diet and lifestyle to prevent, and even reverse disease. I often referred my clients to his podcasts and books for ideas and inspiration, so as a little way of a tribute, here are some of my favourite snippets of advice, taken from Michael Mosley’s ‘Just One thing’ podcast. 1. Eat slowly ..read more
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Using herbs and spices
Vital Nutrition Blog
by Jane McClenaghan
1M ago
Herbs and spices do more than just add some punchy flavour to your meals. From anti-inflammatory effects, to helping in the management of conditions like arthritis and type 2 diabetes, your spice rack could be the ultimate kitchen first aid kit. Herbs and spices contain powerful antioxidants that give these plant foods their characteristic aroma, flavour and colour. It just so happens that these same phytonutrients are responsible for their multiple health benefits too. Recent research has found that spices like turmeric, ginger, black cumin and saffron may significantly improve fasting glucos ..read more
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Feed your mind
Vital Nutrition Blog
by Jane McClenaghan
1M ago
It is exam season and in houses up and down the land, teachers, teens and parents are counting down the days until the end of June. Whether you have your head in the books, or are part of a teenager’s support team, here are some ideas to work alongside the long hours of revision. Keep well hydrated. Drinking enough water will help keep you energised, so keep a bottle on your desk and top up your water levels regularly. Herbal teas are good for this too, if you  like them. Rosemary has been shown to be good for memory. Apart from a herb that is useful in a roast dinner, it can also ..read more
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Building strong bones
Vital Nutrition Blog
by Jane McClenaghan
2M ago
Peak bone mass happens in our early 20s, but we don’t think too much about bone density until much later in life, and often not until after we have had a broken bone. Also known as ‘brittle bone disease’, osteopenia and osteoporosis are more common in women than men, and often these conditions are only diagnosed after a fall or fracture. Osteopenia is the stage before osteoporosis, where the bone density starts to slow and weaken, showing lower bone density than expected for your age. It is diagnosed by a bone scan called a Dexa scan. There are many risk factors for osteopenia and osteoporosis ..read more
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Portion distortion
Vital Nutrition Blog
by Jane McClenaghan
2M ago
From supersized meals to cutting back on calories, figuring our portion sizes can get be confusing. The good news is that there are some really easy tricks to help you work out how much is enough, or too much, on your plate. 5 a day We all know the 5 a day message, but even this can get lost in translation. Someone once asked me if they ate a pea and a blueberry, would it count as two of their five! Officially one potion of fruit or vegetables is 80g, but that doesn’t mean that you have to start weighing everything that you eat. As a rough guide, one portion is about the size of your fist. Th ..read more
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Portion distortion
Vital Nutrition Blog
by Jane McClenaghan
2M ago
From supersized meals to cutting back on calories, figuring out portion sizes can get be confusing. The good news is that there are some really easy tricks to help you work out how much is enough, or too much, on your plate. 5 a day We all know the 5 a day message, but even this can get lost in translation. Someone once asked me if they ate a pea and a blueberry, would it count as two of their five! Officially one portion of fruit or vegetables is 80g, but that doesn’t mean that you have to start weighing everything that you eat. As a rough guide, one portion is about the size of your fist. Th ..read more
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