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Nutrition and Glowing Skin ✨⁣ ⁣⁣ I am a true believer on focusing on what is going on inside of our body and that aesthetics should come later, whether that be in the gym or having glowing skin.⁣⁣ ⁣⁣ However, as I am getting older (and wiser…?) skin health is becoming more of a priority than before. So, here are a few tips on how to give your skin a helping hand with the power of food.⁣⁣ ⁣⁣ Unfortunately, there is no miracle food when it comes to our skin nor is there any food to avoid. However, certain foods do contain vitamins and minerals that can contribute to healthy skin such as;⁣⁣ ⁣⁣ Vitamin A – found in eggs, dark leafy veg and oily fish⁣⁣ ⁣⁣ Vitamin C – found in citrus fruits and veg such as broccoli and sprouts⁣⁣ ⁣⁣ Vitamin E – found in nuts, seeds, avocado⁣⁣ ⁣⁣ Riboflavin – found in fortified cereals, cheese, liver and soy⁣⁣ ⁣⁣ Selenium – found in brazil nuts, fish and seeds⁣⁣ ⁣⁣ A balanced diet is key, a wide variety of food can supply all the nutrients our body (and skin) needs including those above. I would always recommend a food first approach but if you need advice about supplements please seek advice from a professional.⁣⁣ ⁣⁣ Hydration – drinking enough fluids will play an important role in achieving healthy skin – aim for 6-8 glasses a day (more in warmer climates) water is always a preferred choice of mine personally but tea, coffee, fruit juice (150ml) all count to your fluid intake.⁣⁣ ⁣⁣ And… fun fact if you are a chocolate lover, the BDA state that dark chocolate provides antioxidants that can help protect your skin (in moderation of course!)⁣⁣ ⁣⁣ There are several other important factors to consider such as protecting your skin from the sun and wearing SPF, not smoking or binge drinking and ensuring you get plenty of sleep! If you want to follow a skin guru check out the @anjalimahto who really knows what she is talking about when it comes to skin care.⁣ #skincare #skinhealth #vitamins #glowup #hydrationiskey

Hi guys 👋🏼 - - Just a little post to say hi and I hope your week is going well!! I have a list as long as my arm on topics I want to cover and tomorrow’s topic will be skin health 💗 then I will be taking a little break as my best friend gets married on Monday.. eekk!! - - - Yesterday @mirallegro did a post all about reflecting on what you are proud of... for me it has been 8 years since I graduated from my first nutrition degree 👵🏽 with my second graduation just around the corner! And as much as qualifications are something I am so proud of for me working with clients, brands and the food industry is something I will never tire of... helping people live a healthy lifestyle through either 121 clients or developing healthy dishes on menus around the UK all contribute to people becoming healthier and happier 🌱 so today I am grateful for having a job that I am proud of! #happyhumpday #throwback #proud #reflection

Is soya bad for you? - - - Soya is a popular food choice in the UK with both unfermented (tofu, soya meat) and fermented (miso, tempeh) now becoming mainstream. However, the question of if it is bad for you seems to be one that comes up a lot, so let’s look into this a little deeper... - - - Soya contains essential nutrients such as plant protein, fibre, essential fatty acids and vitamins and minerals. The most common soya foods include meat replacements, tofu and dairy alternatives which are mostly fortified with vitamin B12, calcium and vitamin D (however, always check the label). Soya is popular with veggies and vegans due to the structure being like animal protein in the fact it has a high range of essential amino acids, which we need to get from our diet. The Government now recommends we eat more plant-based proteins not only for health benefits but to protect our planet. Soya is a high-quality protein source and along with a balanced diet can contribute to a healthy lifestyle. - - - The British Dietetic Association highlight some of the benefits of soya which I have put below: Soya is low in saturated fat therefore, a great substitute for high saturated foods. This can help lower the body’s LDL cholesterol which is associated with heart disease. Soya contains isoflavones which can help reduce hot flushes in menopausal women by 20.6% when consumed daily (40mg isoflavones equates to 2 glasses of soya milk or 100g soya mince) Although more evidence is needed, some studies show that those who regularly eat soya appear to have higher bone density (reducing the risk of fractures) Soya products are mostly fortified with calcium meaning that soya milk is suitable for children over six months that are lactose intolerant. - - So just like any food, when consumed as part of a balanced diet, soya is not bad for you just a great plant based protein! 🌱 #soya #plantbasedprotein #mythbusting #vegan #plantpower #tofu

Protein and recovery! First of all, good luck to everyone running in the Manchester half marathon today... you’re all amazing and have inspired this post so I hope it’s useful! Protein is always a hot topic when it comes to nutrition and is never demonised, but why do we need protein and when is best to have it? Protein is present in every cell in our body and makes up around 20% of our body weight. Protein pre and post exercise is important however, the strongest research is for post exercise. Protein does provide a little fuel source for exercising the muscles but its main job is to compensate for increased muscle breakdown post exercise to help repair and grow the muscle. High quality proteins are recommended post exercise, ideally, ones that are absorbed fast such as whey protein. Many studies have found that consuming protein with carbohydrates after exercise enhances recovery and promotes muscle building (also replenishing the carbohydrate stores you have just used on your run!) The amount of protein required depends on the individual and their overall movement, the ACSM recommends 0.75g /kg body weight for a more sedentary person compared to an athlete recommended 1.2 – 2g/kg body weight. Great sources of protein are lean meat, fish, eggs, soya, beans and lentils. The classic beans on toast could be a great post run snack or if your appetite isn’t great after exercise protein shakes can be a great substitute. Recent research shows that you don’t have to worry as much about consuming protein within a 30 minute post run window and that consuming protein (approx 15-25g portion) with every meal and snack throughout the day increases muscle protein synthesis. So, enjoy your run and enjoy the celebrations but ensure you are replenishing your body with the correct nutrition before the post run prosecco! #manchesterhalfmarathon #protein #recovery #proteinintake #nutritionist

Had the best time at @fireflymcr for their opening last night, everything from the plant decor to the cocktails and food were just 😍... I wouldn’t expect anything less from @amirmanouchehri 🥂 #firefly #Manchester #fridaynight #proseccotime

Guess who’s back with a brand new rap... Today is the launch of @allbarone new menu and I’m so happy to have some of my nutritious power dishes back on!! My two favourites are making a return; The Power of 5 and Noodle Laksa with a newbie for this section the Beetroot, Feta and Walnut Salad. All claims have also been approved by me so swipe across to see if any take your fancy! I love seeing healthy, tasty options on menus and these dishes do not disappoint... let me know if you try any and which is your favourite! 📷 @allbarone #allbarone #healthyfood #miso #powerof5 #nutritionistapproved

▪️ Sunday brunch ▪️ One of my favourite things about Sunday is there is time for a homemade brunch and then a few hours later a roast dinner 😋🥑 #sundaygoals #brunch #roastdinner #sundayvibes

▪️Nostalgia▪️ Today we took the puppy to the beach for the first time and visited Lytham, St Anne’s where when I was younger all my family used to visit every December where we would stay in the cutest family run hotel full of Christmas decorations with hot chocolate on tap... •I was so excited to visit again as when I think about all the times we went there it makes me so happy! Then we drove past the hotel to find it’s been knocked down and is being replaced with apartments 💔 absolutely gutted... We still found a family run cafe for a hot chocolate with all the trimmings and are now going to make this our new tradition with Rocco 💞 So just a reminder to support small businesses where you can especially as the festive season approaches! #supportsmallbusiness #supportyourhighstreet #endofanera #beachdays #hotchocolate

Pumpkin Spice and all things nice 🎃 🍁 the quote of the day as it turns to October and the cosy vibes begin! • I have a blog post in my archives full of recipe ideas on what to do with pumpkin flesh and seeds (especially useful for Halloween time!) link is in bio 👩🏼‍🍳 • Also a little public health reminder, in the season where flavoured lattes are the drink of choice in a cosy fluffy jumper, sheltered from the rain 🥰 it is important to be aware of the sugar content... I love a pumpkin spiced latte but some contain between 9-12 teaspoons of sugar! This is not to say don’t enjoy them, what is autumn without them?! But just be mindful and maybe don’t make them your every day choice 🤷🏼‍♀️☕️ #pumpkinspice #pumpkinlatte #pumpkinsoup #autumn #cosyvibes

My super easy and cheap granola recipe... • Ingredients: 1 bag of fruit and nuts 150g oats 50g Flaked almonds 1 Orange zest 1 Tbsp Coconut oil 1 Tsp Cinnamon 1 Tbsp Honey/maple syrup • 1. If you are using this bag of fruit and nuts it’s best to pick the raisins out first and put to one side 2. Mix the oats, nuts, honey and melted coconut oil with cinnamon and orange zest in a bowl so it almost binds together 3. Using a baking paper lined tray pour the mixture on here and spread out evenly 4. Bake in the oven at 180 degrees for 20-25 mins and either add the raisins 5 minutes before the end to heat through or add them uncooked once out of the oven, your choice ☺️ 5. Keep in a sealed jar so it lasts as long as possible • You can buy all the ingredients from the likes of @aldiuk @lidlgb too 🙌🏼💜 #recipe #homemadegranola #foodie #recipeinspo #breakfastrecipes

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