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Tag Archive Diet

Mood Boosting Foods

No question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (ever heard of serotonin?). They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.

Let’s talk about mood-boosting and mood boosting foods.

Mood boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.

Second, make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.

Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.

Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates reduced the incidence of violent behaviour by 50%!

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well.

 

Mood Busting Foods

You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.

“But it makes me feel good!”

Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximise the “pleasure” centres with the perfect amount of sugar, salt, and fat. Not to mention the colour, texture, and taste; they can light up our taste buds and make us feel good… for now.

A few other things to avoid are:

  • Alcohol (nervous system depressant)
  • Caffeine (may worsen anxious feelings and ability to sleep)
  • Sugar (messes with your blood sugar and can worsen inflammation).

Conclusion

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily. So, try my newest recipe for fruit salad, below.

Recipe (Mood Boosting): Fruit Salad

Serves 3-4

Ingredients

300g watermelon, cubed
300g cantaloupe melon, cubed
150g blueberries, fresh
150g blackberries, fresh
300g green grapes

Instructions

Place all fruit in a large bowl and gently toss.

Serve and enjoy!

Tip: Substitute or add any ready-to-eat fruit, like chopped peaches, or raspberries.

 

For more information on mood boosting foods, contact Kate for a free 15 minute consultation!

Best Foods to Eat for Healing ME/CFS

Nutrition is a powerful allie when recovering from ME/CFS. A question I get asked a lot as a Nutritionist is “What should I eat?” In this article I will explain the best foods to eat for healing ME/CFS.

Firstly, let me tell you what I ate when I was ill with my Chronic Fatigue Syndrome.

My Story

Step 1: Junk Food

When I was a university student living away from home and first became ill with ME/CFS I used to eat a diet of junk food such as:

  • Microwave ready meal lasagne.
  • Pasta in creamy sauce
  • Beef burgers
  • Microwave ready meal salmon and broccoli in creamy sauce.
  • Microwave chips and fish fingers.
  • Pop tarts
  • Sugary Cereal
  • Pizza
  • Prawn mayonnaise sandwiches
  • Baked potato with tuna mayonnaise
  • Chocolate bars

By eating all these junk foods in excess I destroyed my health.

I now know that when you microwave meals it denatures the structure of the food so it is not the same food that went into the microwave!

Step 2: Gluten-Free in Recovery

After a positive Coeliac IgA blood test result from my Doctor in May 2009 I removed wheat from my diet and cooked things such as:

  • Rainbow trout with wild rice, steamed broccoli and carrots.
  • Sea bass with gluten-free pasta and steamed vegetables in a creamy sauce.
  • Sausages, wild rice and steamed vegetables.
  • Gluten-free pasta in tomato sauce.
  • Steamed egg ramekin.
  • Gluten-free sandwiches
  • Rice pudding
  • Oat porridge with blueberries
  • Spaghetti Bolognese with gluten-free pasta
  • Oat flapjacks
  • Gluten-free pasta bake
  • Fish pie
  • Homemade pork burgers
  • Lamb shanks

These are the foods that I was eating during my recovery from 2010-2011. then helped me to regain my health.

Based on what I have learnt in my 3 year nutrition course, the best foods to eat for healing ME/CFS are:

  • Rainbow trout – high in CoQ10, a nutrient which helps to get energy into cells. It is also high in protein and vitamin D to boost the immune system.
  • Walnuts – also high in omega 3 and good fats.
  • Free-range eggs – a good source of protein and vitamin D to boost the immune system.
  • Blueberries – an antioxidant to protect your body from free-radical damage while it is fighting off viruses and Candida.
  • Broccoli – a good source of CoQ10, vitamin C and it supports the sulphation detoxification pathway in your liver.

If you would like to find out more about diet for healing ME/CFS, book your free 15 minute fatigue breakthrough call.

How to Kill Recurrent Candida

When you have recurrent Candida it can be very difficult to get rid of! You may have tried multiple courses of antibiotics which work for a short time and then the Candida comes back with avengence! Below I explain how to kill recurrent Candida.

You may have horrible symptoms including:

  • Yellow vaginal discharge
  • Constant fatigue
  • Brain fog
  • Need to go to bed at 7pm.
  • Unable to get out of the house and socialise with friends due to exhaustion.
  • Thick white coating on your tongue.

So what can you do?

Well you need to treat the root cause of the problem which is poor diet. Your diet may be high in sugary, processed foods which are feeding the Candida.

How to Kill Recurrent Candida

Step 1

Remove refined sugar from your diet and replace it with low sugar fruits such as apples, pears, strawberries, blueberries and kiwis. When you stop feeding the Candida it will start to starve and die off. You may have sugar cravings for a few days during the die off period. Check out my post on anti-candida diet for ideas on what foods to eat to kill Candida.

Step 2

You need to boost your immune system to help your body to fight off the Candida. Eat more zinc rich foods such as fish and seafood to power your immune system. Also eating foods high in vitamin C, which is a powerful antioxidant, protects the body during the die off period when Candida release harmful toxins. You can eat more oranges, spinach and tomatoes to get your dose of vitamin C.

Step 3

Drink at least 2 litres of filtered water daily to help flush out toxins during the die off period. It also helps you to stay hydrated so your body can function more efficiently.

Step 4

Eat natural anti-fungals including raw garlic, onion and coconut oil. These work gently to kill off the Candida without destroying all the good bacteria in your gut.

If you want more tips on how to kill candida, download my free guide here.

Contact Me

You can go ahead and book your free 15 minute fatigue breakthrough call! Or you can contact me using the contact form below.

Natural Remedies to Relieve PMS

When you have pre-menstrual syndrome (PMS) you may have symptoms including mood swings, anxiety, depression, breast tenderness, migraines and cramps. You get these symptoms in the week leading up to the start of your period. You may feel very uncomfortable and find it difficult to go about your day to day activities. Below I talk about natural remedies to relieve PMS.

Many women’s period cycles are in time with the 28 day cycles of the moon.

Here are my natural remedies to relieve PMS and the 4 types of PMS:

  • PMS A (Anxiety) – you may get anxiety, tension, anger and irritability with this type of PMS. It is the most common type of PMS.
  • PMS D (Depresssion) – people with this type of PMS get severe depression, tearfulness and withdrawal that can affect their everyday live. They may even feel suicidal. It is caused by low levels of the hormone progesterone and high levels of oestrogen. You need to eat more phytoestrogen containing foods such a flaxseed/linseed and fermented soya. When you eat phytoestrogens, these food block the oestrogen receptor sites in the body causing a weaker oestrogen effect.
  • PMS H (Hyperhydration) – you may get water retention, swelling, bloating, weight gain and breast tenderness with this hydration type of PMS. You need to avoid eating too much salt which increases the swelling.
  • PMS C (Cravings) – you can get strong cravings for sugar snacks and chocolate with this type of PMS. Also you may get blood sugar imbalance, headaches and fatigue.

Most women experience a different type of PMS before each period.

Natural remedies to relieve PMS including herbs:

  • Agnus castus – when you take this herb it stimulates your pituitary gland to balance the secretions of all of your hormones. It is very effective for relieving PMS and needs to taking everyday for 3 months.
  • Black cohosh – taking this herb can relieve symptoms of PMS A including anxiety and tension as well as headaches and migraines.
  • Milk thistle – helps to support your liver in detoxifying excess oestrogen and other hormones.

Caution – do not take these herbs if you are on the pill, on HRT or pregnant.

Furthermore if you would like to learn more nutrition tips for relieving PMS, contact Kate on 07562 868342 for a free 15 minute consultation!

 

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Tips for Recovering from ME/CFS

Around 250,000 people in Britain are recognised as having M.E or Chronic Fatigue Syndrome (CFS). Many more are undiagnosed. I suffered with severe Chronic Fatigue Syndrome for 3 years. It was after visiting a Nutritionist and following her plan for a few months that I began to get my energy back. After a year I was fully recovered and back working again. Below you can read my tips for recovering from ME/CFS.

Common Symptoms

  • Chronic, debilitating fatigue
  • Muscle pains
  • Headaches
  • Poor concentration
  • Low blood pressure
  • Insomnia
  • Sensitivity to light and noise
  • Constipation

Causes of Chronic Fatigue

  • Stress
  • Viral infections e.g. Glandular Fever or Cytomegalovirus.
  • Unprocessed emotional trauma
  • Exposure to a lot of electrical equipment (EMR)
  • Have running water under your home (Geopathic stress)
  • Polio vaccination
  • Low blood sugar level
  • Heavy metal toxicity
  • Liver congestion
  • Food intolerances
  • Candida overgrowth
  • Parasites
  • Adrenal fatigue
  • Deficiencies of minerals e.g. magnesium

Tips for Recovering from ME/CFS

Foods to Avoid

  • Avoid any foods and drinks containing caffeine, sugar and alcohol, all of which lower the immune function, weaken the adrenal system and cause imbalance with blood sugar levels.
  • Most mass produced, tinned foods and takeaways are lacking in magnesium. Most M.E patients have low levels if this vital mineral.
  • Avoid energy drinks such as Red Bull which contain caffeine which will only serve to weaken you in the long term.
  • If you find yourself constantly craving foods such as wheat, sugar and snacks, are bloated, have an urgency to urinate, suffer mood swings and are always tired, you may well have Candida overgrowth. Follow the anti-candida diet.
  • Almost everyone with chronic fatigue will have multiple food intolerances, the most common being to wheat and cow’s milk.

Foods to Eat

  • Essential fats are vital for people with M.E since they support the endocrine system, boost immunity and help to balance blood sugar. Therefore eat more pumpkin seeds, flaxseeds, walnuts and oily fish such as salmon, mackerel, anchovies, sardines and herring.
  • It is vital that you eat good-quality protein such as organic meat, chicken, fresh fish, beans or lentils at least twice a day. Protein boosts the immune system and helps to balance blood sugar for longer periods.
  • Eat plenty of wholegrain cereals, leafy green vegetables such as cabbage, kale, spring greens, pak choy, broccoli, and brazil nuts, walnuts, almonds, curries, black strap molasses and beans which are all rich in magnesium.
  • Replace wheat with amaranth, buckwheat, quinoa, millet, brown rice, oats and wheat free bread.
  • Drink at least 2 litres of filtered water daily to help detoxify your system.

Lifestyle Tips

  • Do some gentle exercise such a pilates stretches to gradually tone the muscles and help to drain the lymph system which is often overloaded.
  • Learn to relax. Meditation is a great way to give the body and brain a complete rest. Try listening to relaxing music such as sounds of nature.
  • Have a massage to drain the lymph system and soothe aching muscles.
  • Look into ozone therapy to oxygenate the body.
  • Many people have been cured of M.E by energy healers.
  • If you symptoms persist, try having your house dowsed for electrical and geopathic stress. To find a dowser contact The British Dowsing Society.
  • Visit a counsellor as many people discover that their ME/CFS was triggered by an emotional trauma and speaking about it helps you to process it.

Recommended Testing

  • I would recommend hair mineral analysis testing for ME/CFS. This test can show you if you have adrenal fatigue, thyroid problems, blood sugar imbalances and the levels of toxic metals in your body. It can also show you the levels of minerals such as magnesium, calcium and zinc in your cells.
  • Also I would recommend doing a food intolerance blood test to check for sensitivities to wheat, cow’s milk and other foods. Alternatively you can find a practitioner who uses a bio-feedback machine to test for food intolerances as well as for the presence of viruses and Candida.

Furthermore if you would like to learn more nutrition tips for recovering from ME/CFS, contact Kate and book your free 15 minute fatigue breakthrough call!

Foods to Prevent Constipation

Many people with chronic fatigue syndrome (ME/CFS) have constipation.

You may have constipation if you have an easy bowel movement less often than once per day. If you have chronic constipation it can cause fatigue and inflammation in the body as toxins recirculate. Below I have listed foods to prevent constipation and lifestyle tips that you can do to make you more regular.

 

Causes of Constipation

  • Diet high in refined foods and low in fibre
  • Over-eating
  • Low water intake
  • Lack of exercise
  • Underactive thyroid
  • Poor liver function
  • Lack of magnesium in the diet

Foods to Avoid

  • Avoid all animal products especially red meats which have a long transit time through the bowel. Only eat these foods in moderation.
  • Cut back on dairy foods which are mucus forming and add to the plaque in the intestines. Instead have organic rice, almond, oat or goat’s milk.
  • Also cut down on full fat cheeses and don’t eat melted cheese over food as it sets like plastic in the bowel.
  • Avoid refined sugars found in cakes, biscuits, desserts and highly processed foods which ferment in the gut causing gas and bloating as healthy bacteria are destroyed. If these healthy bacteria are missing, your digestion and elimination are impaired.
  • When you mix flour and water it makes a gooey paste, it does the same in the bowel, therefore cut down on pastries and flour-based foods.
  • Also avoid foods which you have an intolerance to, for example cow’s milk. Many people do not have the enzyme needed to break down lactose, the sugar found in milk. This can lead to putrefaction in the bowel.

Foods to Eat

  • Flaxseeds (linseeds) are a blend of insoluble and soluble fibres which bulk up the stool encouraging it to move gently through the bowel. Ground flaxseed and use 1 tablespoon on your porridge or in a fruit smoothie every day. Store it in a glass jar in the fridge.
  • Other high fibre foods are fresh and dried figs, blackcurrants, apricots, prunes, almonds, fresh coconut and all mixed nuts. Try eating 8 prunes per day with breakfast for an easier bowel movement.
  • Eat more lightly cooked or raw vegetables and salads to add more fibre to your diet.
  • Drink at least 2 litres of water daily.
  • Replace one meal a day with a fruit smoothie whilst eliminating all flour from any source for at least 2 days. Blend 1 banana, 1 organic apple, 30g blueberries, 1 teaspoon of green powder, 1 tablespoon almond butter, 1 tablespoon of flaxseeds (linseeds) with 500ml almond milk. It’s delicious and packed with fibre.
  • Additionally eat more magnesium rich foods including green leafy vegetables, nuts, seeds and dark chocolate, which relax the colon muscles and encourage a bowel movement.

Why does constipation cause fatigue?

  • If you have constipation, you have toxins recirculating in your system. This can lead to inflammation and fatigue.
  • Also being constipated can put a strain on your liver to constantly try to process and detox the recirculating toxins, leading to chronic fatigue.
  • It can cause bloating and tummy pain leading to discomfort and disturbed sleep, which can lead to fatigue.

 

Furthermore if you would like to find out more about foods to prevent constipation, contact Kate on 07562 868342 for a free 15 minute consultation!

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10 Anti-Inflammatory Foods

In the western world we eat a diet high in wheat, dairy, sugar. These foods can cause acidity and inflammation in the body. Our diet is high in omega 6 and low in omega 3 which can lead to production of arachadonic acid and inflammatory pathways in the body. This can lead to chronic inflammatory conditions such as arthritis and heart disease. However we have the power to reduce inflammation and feel better by changing our diet. When we include anti-inflammatory foods in our diet, inflammation and pain can be eased. Furthermore your joints work more smoothly, cell membranes are held together and immune cells produces less histamine.

Here are my recommended top 10 anti-inflammatory foods:

  1. Oily fish – is rich in omega 3 that stimulates anti-inflammatory pathways in the body, reducing inflammation. Oily fish rich in omega 3 include mackerel, sardines, salmon, anchovies and herring.
  2. Ginger – is a root herb that improves circulation in the fingers and toes. Also it can prevent nausea and reduce inflammation in the body.
  3. Turmeric -is a spice that can reduce inflammation. It decreases permeability in the blood-brain barrier to prevent brain inflammation and cognitive decline. Furthermore it fights cancer.
  4. Nuts & seeds – plant based sources of omega 3 include walnuts, flaxseed/linseed, chia seeds, hemp seeds and pumpkin seeds.
  5. Green leafy vegetables – are rich in minerals and alkalise the body, reducing acidosis and the associated inflammation. Also they are rich in vitamin C which acts as a natural anti-histamine to reduce inflammation.
  6. Extra virgin olive oil – contains the chemical oleocanthal that acts similarly to ibuprofen to reduce pain and inflammation.
  7. Garlic – this potent herb can help to reduce joint swelling.
  8. Green tea – is rich in polyphenol antioxidants and helps to reduce inflammation.
  9. Blueberries – are rich in the antioxidant quercetin that protects the body from oxidant stress, reducing inflammation.
  10. Pineapple – contains the digestive enzyme bromelain. Bromelain helps to regulate the immune system and prevent unwanted inflammation.

Finally if you would like more information about how to reduce pain and inflammation, contact Kate on 07652 868342 or info@kateoriordan.com. You can receive personalised advice including a nutrition plan and supplement plan.

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Anti-Candida Diet

Candida Albicans is a yeast that is found in found in low levels in the gut. However problems can arise when the yeast begins to overgrow in the gut. When you follow an anti-Candida diet, it can help to reduce the Candida naturally without the use of antibiotics.

 

 

Causes of Candida Overgrowth:

  • Overuse of antibiotics
  • Long-term use of the pill
  • Steroids
  • Chemotherapy
  • Diabetes
  • HIV
  • Pregnancy

Symptoms of Candida Overgrowth:

  • Bloating
  • Flatulence
  • Constipation
  • Diarrhoea
  • Cravings for sugar and wheat
  • Headaches
  • Brain fog
  • Mood swings
  • Skin rashes
  • Recurrent thrush
  • Arthritis-type aching joints
  • Chronic fatigue

 

 

 

 

 

 

 

How to treat Candida Naturally

It is crucial to kill the Candida or keep it under control by using an anti-Candida diet, herbs and supplements.

Anti-Candida Diet

Foods to Avoid:

  • Remove all yeast and fermented food from the diet for 2-4 weeks. This includes bread, all aged or mouldy cheese, beer, wine, vinegar, miso, tempeh and mushrooms. Also avoid mould forming foods such as peanuts, peanut butter and cashew nuts.
  • Try to avoid all white-flour products for at least one month including crackers, pizza and pasta.
  • Avoid any form of sugar for one month including cane sugar, beet sugar, honey and really sweet fruits such as bananas, raisins and dates. Also avoid fruit juices and canned drinks for this period as they are high in sugar.

 

Foods to Eat:

  • Garlic is a potent anti-fungal. Raw is best.
  • Eat fresh fish, chicken, turkey, lean meats, eggs, cooked tofu and pulses.
  • Eat more artichokes, asparagus, aubergine, avocado, broccoli, cabbage, cauliflower, Brussels sprouts, celery, green beans, leeks, lettuce, garlic, onion, parsnips, spinach, tomatoes and watercress.
  • Fruits that are okay to eat during the detox are apples, pears, raspberries, blueberries and cherries.
  • Use low-sugar organic rice or almond milk instead of cow’s milk.
  • Eat live, unsweetened yoghurt containing healthy bacteria acidophilus and bifidus.
  • Make your own dairy free water kefir which is a probiotic.

If you would like a detailed diet and supplement plan that is personalised to your specific requirements, contact Kate to book an initial consultation.

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Foods for Underactive Thyroid

1 in 5 women have underactive thyroid also known as hypothyroidism. Underactive thyroid is a condition where your thyroid gland is not producing enough of the thyroid hormone T4. The thyroid gland is situated just below the ‘Adam’s Apple’ or larynx, and is responsible for running the whole of your body’s metabolism. When the thyroid gland is under-functioning and all metabolic processes slow down, a multitude of debilitating symptoms can arise.

Common Symptoms

  • Chronic constipation
  • Temperature test below 36.6ºC
  • Slow heart rate
  • Sensitive to cold weather
  • Chronic fatigue and weakness
  • Excess hair loss
  • Gain weight easily
  • Skin problems (dry, flaky skin)
  • Depression
  • Cold hands and feet
  • Cry easily
  • Headaches/dizziness
  • Feel worse in the morning
  • Feel better after exercising
  • Brittle fingernails
  • Loss of libido

 

You can support thyroid health with good nutrition. Here I list the foods to avoid and foods for underactive thyroid.

Foods to Avoid

  •  Avoid raw goitrogens including Brassica-family foods e.g. cabbage, kale, cauliflower, broccoli, turnips and Brussels sprouts. If eaten cook these foods first to inactivate the goitrogens.
  • Avoid consuming soya foods e.g. soy milk, tofu, miso, tempeh.
  • Check for gluten sensitivity and if there is an issue avoid gluten containing foods e.g. wheat, barley, rye and oats.

 

Foods for Underactive Thyroid

  • Iodine is an essential nutrient for thyroid hormone synthesis. Get the RDI for iodine of 150ug from iodised sea salt, shellfish, seawater fish and edible seaweeds such as kelp, dulse and Nori rolls.
  • Tyrosine is an amino acid and an essential component for the synthesis of thyroid hormones. Good sources include cheese, all meats, pumpkin seeds, sesame seeds and eggs.
  • Selenium is required by the enzyme that converts thyroid hormone T4 into the more active T3 thyroid hormone. Get the recommended daily intake of selenium by eating 3 brazil nuts per day.
  • Eat zinc rich foods including fish, seafood and pumpkin seeds to support the conversion of the thyroid hormone T4 to the active form T3.
  • Liquorice root provide herbal support for the adrenal glands. It is important to support the adrenal glands because they are closely linked to the thyroid gland.

 

Lifestyle Tips

  • Take levothyroxine 30 minutes away from calcium rich foods e.g. milk which compete for absorption.
  • Use relaxation techniques e.g. yoga, Tai Chi, massage or meditation. It is important to reduce stress which depletes the thyroid.
  • Get adequate vitamin D levels by getting sunlight on bare face, arms and legs for at least 20 minutes daily.
  • 30 minutes exercise at least 3x per week stimulates the thyroid. However avoid intense exercise on the treadmill.
  • Use fluoride-free toothpaste to avoid fluoride which competes with iodine.
  • Install a pure water filter to the main tap and shower to remove chlorine in tap water which completes with iodine.
  • Moderate alcohol intake with Hashimoto’s thyroiditis.

 

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How To Lose Weight and Keep It Off

Many people believe that dieting is the best way to lose weight. They have tried all the popular diets such as the Atkins diet, 5:2 diet and juice fast diet. Somehow they always end up putting the weight back on and more after finishing the diet. Why is this? When you suddenly fast your body goes into starvation mode and your metabolism slows down to conserve energy. When you eventually give in to your body’s signal to eat, your body holds on to more fat in case there is a famine again. This is a negative cycle of dieting and putting on weight. So now I will explain how to lose weight and keep it off.

The best way to lose weight is to eat healthily. Making gradually changes to your diet including reducing processed, sugary foods and increasing the amount of vegetables and protein in your diet will help to support your body in losing weight and keeping it off. Make it a long-term lifestyle change, not a fad diet.

Here I will tell you how to lose weight and keep it off with my foods to eat and foods to avoid for weight loss:

How to Lose Weight and Keep It Off

Foods to avoid for weight loss:

  • Replace refined carbohydrates such as white bread, pasta and rice, pastries, pies, pizzas for whole grain brown bread, pasta and rice.
  • Avoid artificial sweeteners especially aspartame which puts a strain on the liver and can slow weight loss.
  • Reduce foods high in sugar, which converts to fat inside the body if it is not used up during exercise.
  • Avoid chocolates as they are highly acid-forming. The occasional piece of dark chocolate is fine.
  • Avoid all margarines, full-fat milk and full-fat cheeses.

 

Friendly foods for weight loss:

  • Eat more organic foods, which contain fewer pesticides. Pesticides are stored in fat tissue and are really hard to eliminate.
  • Increase fruit and vegetable consumption to 5-10 portions per day. Onions, ginger, spring greens, spinach, pak choy, celery, pineapple and apples are all great foods for assisting weight loss.
  • Eat at least 1 portion of good quality protein per day at breakfast or lunchtime such as beef, lamb, venison, fish, eggs, chicken or fermented tofu, as protein balances blood sugar for a longer period.
  • Always eat breakfast. A good option is  a couple of poached eggs on wholemeal toast or organic porridge made with almond milk and a few raisins to sweeten.
  • Drink lots of herbal teas and at least 6-8 glasses of water per day. Water suppresses the appetite and prevents fat depositing in the body.

 

Weight Loss Plate

Make your meal plate in these proportions for weight loss.

    • 10% protein e.g. chicken, fish, eggs
    • 20% good fats e.g. avocado, coconut oil, olive oil, nuts and seeds
    • 20% carbohydrates e.g. wholegrains, brown bread, brown pasta, brown rice
    • 50% fruits and vegetables

 

 

Weight Loss Meal Plan Ideas

When you calorie count it stresses you out and does not work in the long-term. Eat 3 meals per day and a few healthy snacks to give your body all the nutrients it needs.

Day 1

  • Breakfast porridge with 1 apple and raisins to sweeten.
  • Lunch tinned mackerel on 1 slice wholemeal toast.
  • Snack 1 sugar-free yoghurt.
  • Dinner chicken with roast potatoes, broccoli and cauliflower.

 

Day 2

  • Breakfast 2 poached eggs on 1 slice wholemeal toast.
  • Lunch Greek salad.
  • Snack 3 oatcakes with hummus or cottage cheese.
  • Dinner salmon with broccoli, cauliflower and quinoa.

 

Day 3

  • Breakfast sugar- free granola with almond milk and yoghurt.
  • Homemade vegetable soup with wholemeal bread
  • Snack handful of nuts and an apple or a pear.
  • Dinner chicken curry with spinach, tomato, cauliflower and brown rice.

If you would like a personalised diet plan for weight loss, contact Kate on 07652 868342 or info@kateoriordan.com for more information.