As the parent of a teenage boy I am only too familiar with the question “how can I build more muscle?” We all know that teenage years are a period of growth and for many children that can mean growing up and not out, whilst others struggle to convert the calories they eat to muscle. Here are my tips for increasing muscle. 1. Make sure you’re eating enough protein. Protein is the building block of muscle tissue and contains both essential and nonessential amino acids. Nonessential amino acids are produced by our bodies naturally, but essential amino acids need to be obtained via your diet. Ther ..read more

If you find that you have a voracious appetite in the lead up to your period there’s a good reason for it. Allow me to explain what’s going on with your hormones right now and what you can eat and drink to help reduce pre-menstrual symptoms. Pre-Menstrual Issues Globally about half of all women of reproductive age experience PMS. Symptoms range from mood swings to debilitating fatigue. However, most women will experience a rise in core temperature about 5 to 7 days ahead of your period. You may notice yourself becoming hotter during the day but also experiencing night sweats and kicking off th ..read more

Here we are in January, or what has become known as ‘Veganuary’, again. The alternative name for this month has enjoyed some highs and lows in its relatively short time. This year there will once again be a significant number of people who use the passing of another year and the start of a new year to focus more on healthier food. For most that means less processed and more real food and as a nutritionist I am all for that. If you’re not plant-based but want to introduce more plant-based foods as part of your new year health kick then the transition from old habits and ways of eating to new ca ..read more

For years now we have used colloidal silver based skincare products but also to treat wounds and skin infections. Here I explain why. The earliest recorded use of silver as a medical treatment dates back to the Han Dynasty in China, 1500 BC. It has been used since then as an all-purpose remedy for various infections and illnesses due to its antimicrobial properties. Not only does colloidal silver have antibacterial properties. It also works as an antiseptic, which is why you see it placed on wounds and used topically as well as orally. Research suggests that it works by attaching to proteins i ..read more

What is bone broth? It’s a clear, protein, rich broth, which results from simmering meaty bones for a long period of time. Just like a stock, you can use it as a base for soups, stews or risottos. Why is it so popular? Bone broth is associated with collagen, which is a structural protein found in skin, cartilage and bone. When the bones are cooked over a long period of time, the collagen in the connective tissue is broken down into gelatine, and that provides benefits to skin, i.e. the appearance of wrinkles, and to bone mineral density, especially in postmenopausal women. Collagen is also eff ..read more

If you have a sporty teenage son you may well have heard them talking about a nutritional supplement called creatine. It is hugely popular amongst those teens involved in sports who are looking for improvements in their performance and to increase lean body mass.  As many of you know I deliver workshops on sports nutrition to lots of clubs and groups of athletes, many of whom are teenagers. I am well aware of the power of advertising and how influential this can be alongside peer pressure and the desire to compete on a level playing field in a chosen sport. To this end, many teenage athle ..read more

Here in the UK, the all-important end-of-year exams and, for some, end-of-school exams are about to begin in the next few weeks. What your teenager eats and drinks can influence their ability to concentrate and their mental performance on the day of the exams. Nutrition can make a difference and improve performance and brain function, but what would be the right foods and drinks? Let’s find out. Top Foods For Exams: Dark chocolate and cocoa. Cocoa has the highest flavonoid content by weight of any food which is why it’s top of my list. That, and the fact that it is an easy win. Trying to con ..read more

With fuel prices rising, the cost of food rising and inflation rising what can we all do to keep the cost of our food bills manageable? This is a question I am often asked as the creator of recipes and a BANT registered nutritionist. Cheaper Protein Sources Don’t worry about buying a particular size of eggs i.e. “large” or “extra large” to meet the demands of a recipe. A recipe has rarely gone wrong in my time using the “wrong” sized egg. Buy a mixed sized tray (that’s how they’re laid after all) to save money. If they’re really small eggs then double up. Tinned and frozen fish is often cheap ..read more

Probably the most popular kitchen appliance right now is the air fryer. Luckily for me I’ve just published my latest cookery book and it is called ‘Air Fryer Cookbook’. What are the chances! I love the this kitchen appliance and as a household we use it multiple times daily but one of the questions that keeps on coming up over and over again from people who are intrigued by them is “how do you decide which air fryer is right for you?” So, I thought I would list the considerations you should make when purchasing one for yourself and/or your family. Capacity – Air fryers come in many different ..read more

Although Air Fryers have been on the market for over a decade now they are more popular right now than ever before. As you may know, I have recently published a recipe book called Air Fryer Cookbook to meet the demand for healthy and varied recipes using the Air Fryer. However, you may be wondering what the benefits of air frying are and if there are any drawbacks? Just briefly, before we go further it’s probably a good idea to introduce the Air Fryer to those who haven’t yet heard. It’s basically a super-hot, super-powerful mini oven AND a great alternative to a deep-fat fryer. That’s because ..read more