High testosterone levels in women can lead to weight gain, especially around the belly. This is common in conditions like polycystic ovary syndrome (PCOS), menopause, and from certain types of birth control. The key to managing this is balancing hormones and improving insulin resistance, which can be done through proper nutrition and supplements. Testosterone and…

What is Gluten? Gluten is a group of proteins found in certain grains, primarily wheat, barley, and rye. These proteins, known as gliadin and glutenin, are responsible for the elasticity of dough, helping it rise and maintain its shape. Gluten is what gives bread its chewy texture and helps it hold together. It’s not just…

In recent years, semaglutide, marketed under the name Ozempic among others, has gained attention as an effective treatment for type 2 diabetes and as a weight management aid. However, while its benefits can be significant, it is essential to understand how it works, the potential risks, and the dangers of obtaining it without medical supervision….

Beans have become the darlings of the culinary world, flooding our social media feeds with appetising recipes, from hearty stews to desserts like black bean chocolate cake. With the rising awareness of environmental sustainability prompting many to seek plant-based protein sources, beans appear as a shining star on the dietary stage. Rich in protein, fibre,…

Endometriosis is a chronic condition that affects millions of women worldwide, and unfortunately is often misdyagnosed or its symptoms are dismissed. Despite its prevalence, there remains a significant gap in deeply understanding its causes and possible solutions beside strong painkillers and/or surgery. The Causes of Endometriosis Endometriosis is characterized by the presence of endometrial-like tissue…

Menopause is a natural phase marking the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55. This transitional period brings about various physiological changes, including alterations in blood sugar levels and increased risk of insulin resistance. As women journey through peri- and post-menopause, understanding these changes and adopting a…

I love my job and have chosen to be a nutritional therapist as I love food too much! I follow a healthy diet without depriving myself of my favourite treats and not just eating steamed vegetables and salads on repeat! Many people who don’t know me well are surprised when they see me eating a…

Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder that affects a significant number of women worldwide. Beyond its well-known impact on reproductive health, PCOS has been associated with various metabolic and hormonal imbalances. One such imbalance that has gained attention in recent research is the elevation of estrogen levels in individuals with PCOS and…

Many clients tell me they don’t eat sugar but instead have a good squeeze of honey/agave or maple syrup in their morning porridge or in their tea…it is natural, healthier, and better right? The news is…chemically they are exactly the same! Let’s start from the beginning – what is table sugar? Table sugar is obtained…

Recently, there has been a lot of conversation around menopause, peri-menopause and how to navigate and support this transition with the help of nutrients and lifestyle habits. But what about men? Did you know that also men go through a similar transition? It is called andropause and refers to the hormonal changes in men, consisting…

As the scorching sun beats upon us during this heat wave, our bodies require more than just a cool breeze to cool down.Enter electrolytes – the unsung heroes that offer crucial support for our bodies during these warm days. In this article, I’ll explain what electrolytes are, their impact on our health and how to…

This is a hot topic – often not really understood and dismissed. I see many clients with symptoms such as brain fog, mood swings, low energy, altered gut health, trouble sleeping and managing weight. Despite all these changes that have a real impact on day-to-day life, many women just carry on, forgetting what it was…

Easter is here, and so chocolate is everywhere! There is plenty of information in media saying chocolate is good for you and that it can be considered a superfood; this information can be in conflict with what you have always thought about (chocolate is highly calorific, too much can give you spots, is a “junk”…

Springtime is almost here and with it allergic reactions due to hay fever. Can nutrition help manage how much you are affected by it? Definitely! While nutrition and supplements can’t cure allergy, and I recommend following medical advice for severe allergic reactions, some dietary changes can help you balance your immune system and possibly dim…

When seeing my clients, I always ask them to describe or show me their nails – and I know I am not the only therapist doing that. Ever wondered why? The reason is that nails (shape, colour, quality) can give indications and clues about general health status, providing an extra tool to spot possible unbalances…

There is so much advice about the best diet to manage type2 diabetes, spacing from low carbohydrate, ketogenic and low glycaemic diet…but which one is the best? First of all, let’s understand what those diets are: Low carbohydrate diet: there are no set rules for what a “low carb” diet is, but most professionals agree…

We are surrounded by sweets and sugary treats – it is very hard to resist! Whilst I believe enjoying the occasional treat during the festive season is healthy and won’t hinder your diet, continuous sugar cravings and intake of sweets will. Tired of being in a never ending roller-coaster of sugar highs and sugar lows,…

When diagnosed with diabetes one of the first dietary interventions suggested is to limit foods high in simple sugars – biscuits, soft drinks, sweets… This could represent a drastic change of diet, and patients can be tempted by the “sugar-free” version of those same foods..no sugar, no harm, right? Is not that simple. There is…

Diabetes is a complex condition involving multiple body systems, including the gut and the gut barrier function. Helping diabetic patients with a personalised nutrition plan shouldn’t focus exclusively on foods’ glycaemic index, but also on gut health and specifically on the gut barrier’s health. Recent studies have found a strong correlation between diabetes (both type1…

I am a firm believer in introducing more and more plant-based foods into diets. This won’t only be beneficial for the planet but also for our health. As a nutritional therapist, my role is not to “convince” clients to go vegan or vegetarian but to balance their diet and suggest changes to achieve health goals….

Is September and we are all looking for a health kick and plenty of energy for the return to school or work. The first thought would be to head to health store and start piling on vitamins, supplements and superfoods – but what will be the costs of it?!? Supplementation without a real need, such…

Back from holiday and already in need of another break? In order to produce energy our body needs essential nutrients from its main fuel – the food we eat! B vitamins are involved in energy production, helping nutrients being converted into energy at a cellular level. B vitamins are water soluble, meaning our body has…

Let’s talk about intermittent fasting, not the newest diet craze but one still going strong. With intermitted fasting is meant voluntary restriction of the eating window time, which most of the times translates in delaying or skipping breakfast. When reading about it on media or internet various sources say it could be beneficial to improve…

Many would have heard about the gut-brain axis, meaning how the gut microbiota can impact our neurotransmitters production and mental health. This is not the only existing axis, there is also the gut-skin axis, meaning how our gut microbiota can impact our skin health. In my practice I work with many eczema patients and find many times that…

When talking about nutrition, budget is a significant barrier – many people think a healthy diet must be expensive, but this is very far from the truth! While you might think that to lead a healthy lifestyle, you should shop only at Wholefoods, but actually this is not true. Below are the top tips I…

Summertime is here and so many lovely produce associated with the Mediterranean diet are in season. With Mediterranean diet is mean the traditional way of eating typical of Southern European regions such as Greece, Spain, Italy, the Balkans and Northern Africa. The traditional Mediterranean diet pyramid image we see in different media dates back from…

13th – 19th June is diabetes awareness week! One of the first questions diabetic patients ask is “which kind of food should a diabetic avoid?”. In my practice I’d like more to think about the foods you should include or should swap, without proposing a rigid dietary regime full of “don’t”. The main foods I…

I get asked so many times: what do you eat as a nutritionist? Good question! What I always say is that a way of eating that works for me, won’t necessarily be the best for somebody else – we are all unique individuals and so has to be our diet. It took me time to…

You might have heard before of low FODMAP diet, but you might not be sure what exactly it is. FODMAP is short for fermentable oligo-, di-, and monosaccharide and polyols, which are short chain carbohydrates that can excessively ferment in the small intestine. Those compounds can be found in certain vegetables, fruits, fresh dairy, legumes…

An exciting new area of research is beginning to uncover the fascinating link between our brain and gut and the impact diet can have on our mental health and mood. Welcome to the concept of gut-brain axis. The gut-brain axis is a bidirectional communication system, linking emotional and cognitive centres of the brain with our…

The start of a new year often equals new goals to reach, and in 2019 losing weight was one for 44% of the UK population, the second most common new year resolution after increase exercise (47%). How to successfully reach and maintain a healthy weight for your body type and height? There is no unique…

January is love your liver month, an initiative organised by the British Liver Trust. The liver is the biggest organ in our body, using up to 27% of our resting metabolism and filtering 1.4 liters of blood per minute. The liver  is involved in hundreds of essential body functions the most important being: – Fighting…

As the new year starts many people decide to embark in a new with the goal of losing weight. The first idea that springs to mind is to limit calories and start doing calorie counting – there are flaws in this approach to diet, mainly because the calorie system is flawed. A calorie is a…

Beetroots are part of the same family of spinach and chards, and can come in a variety of colours: red, white, yellow. Also leaves are edible and taste almost like spinach– in younger plants can be eaten raw, while more mature ones are better cooked. Nutritional value Beetroots consist mainly of water (87%) and are…

Technically a carbohydrate, fibre is the part of food derived from plants resistant to human digestion and absorption. Fibre is needed to maintain a healthy digestive system supporting regular bowel movements, decreasing the time of intestinal transit, lowering cholesterol and glyceemic levels, trapping substances that can be dangerous for the human organism (mutagenic and carcinogenic…

If you have been diagnosed with diabetes or pre-diabetes you might be familiar with the concept of GI (glycaemic index). GI ranks foods on how fast are digested into sugars and how quickly it impacts blood glucose levels, but it does not reflect the portion size. The GL (Glycaemic load) combines both the quantity and…

Red cabbage is part of the brassica family, same as broccoli, kale and sprouts. Brassica vegetables are rich in antioxidants, can support liver detoxification, hormonal balance and add fibre to diet. Is important to notice that raw brassica can be goitrogens, meaning they can interfere with thyroid hormone production by slowing iodine uptake by the…

One of the root causes of clogged and problematic skin is an excess of toxins which can overwhelm two of our primary detoxification organs: the liver and kidneys. If this is the case, extra toxins will be eliminated via our largest detoxification organ, the skin. The skin can easily become overwhelmed, resulting in eczema, impurities,…

Today is national cheese toastie day! 🙂 A yummy treat to have occasionally, but not a nutritionally complete one as it lacks fiber, many vitamins and is high in saturated fat. How to improve its nutritional value? *Try to use whole grain instead of white bread for extra fiber. Fiber is essential for gut health…

  What is caffeine? Caffeine is a naturally occurring chemical compound found in plant constituents such as coffee and cocoa beans, tea leaves, guarana berries, and the kola nut, and has a long history of human consumption for its famously stimulating effects. Today, 80% of the world’s population consumes a caffeinated product each day, and…

Spinach originated in Persia to then be traded with China and finally came to Europe in the 13th century. Is part of the amaranth family, so is related to beets and quinoa. There are three main categories of spinach: the savoy which has wrinkled leaves, the sami-savoy (not as wrinkly) and the flat leaf spinach…

Extra virgin olive oil is a staple in the Mediterranean diet and is recommended as part of a healthy diet, but do you know why? Despite being pure fat, it is mainly composed of monounsaturated fat (MUFAs) oleic acid which helps reducing blood levels of “bad” LDL cholesterol whilst maintaining levels of “good” HDL one….

Technically a fruit, butternut squash like many colourful vegetables/fruits is rich in antioxidants and vitamins.  Native to the Americas, like pumpkins and courgettes,  is a member of the cucurbitaceae family. Nutritional value A 100gr can provide 228% of your recommended daily intake of vitamin A in form of carotenoids (beta and alpha carotene and beta-cryptoxanthin)…

Part of the nightshade family, tomatoes are a fruit even though they are usually considered and consumed like a vegetable. Believe it or not, there are around a staggering 10.000 varieties of tomatoes, varying in colour (red, green, purple, yellow) shape, size, and geographical distribution. Some of the best known and well-loved are cherry tomatoes,…