Donut peaches

I found these gems in the little shop downstairs, one of my all time favourites that reminds me of holidays in the south of France. Deliciously sweet and juicy, you probably need to have 2 to get one of your five a day as they’re only little, but just try and stop at 2! Take […]

Anti-inflammatory diet

I was asked yesterday about an anti-inflammatory diet for arthritis. For conditions such as this there are a few things you can do with your diet to hopefully ease some symptoms: cut out refined sugar cut out processed foods go wholegrain rather than white for things like pasta, rice, cereal and bread increase intake of […]

Pea, mint and chilli soup with feta

This recipe is from a book called ‘Natural born fillers‘ by Silvana Franco and it is a winner. Unbelievably quick to make and the simple ingredients make it spicy, salty, fresh and sweet all at the same time! And of course, very healthy. Ingredients to serve 4: 1 onion, chopped 1 red chilli, chopped 3 […]

Grapefruit

5 reasons why you should start your day with a grapefruit: rich in vitamin C for the immune system high in antioxidants (lycopene), helping to prevent prostate and other cancers low GI and very low calorie helps reduce bouts of wheezing in asthma-prone people cholesterol-lowering properties   And generally all round tasty and refreshing! Careful […]

A thoroughly beany affair

Sometimes it’s nice to lose the meat and opt for a hearty veggie meal instead. This 3/4/5 bean chilli gives you all the protein you could need with the added hit of fibre, vitamins and minerals. Chickpeas are particularly rich in magnesium and folate (find out more here) and kidney beans pack a high zinc […]

Protein sources

I am writing a little nutrition presentation for the young dancers at the Edinburgh dance academy to give them a bit of in insight into keeping their bodies healthy. Although a lot of the session is on every day healthy eating, these girls are athletes, training for 8 hours a day and performing regularly. How […]

Top seeds

Seeds are a great way to boost your fibre, protein and good fats. Here’s a lowdown on the best ones: Chia: packed with protein, calcium and omega 3 and fibre. Prevents blood sugar spikes. Sunflower: rich in the essential polyunsaturated fat omega-6 and very high levels of vitamin E, an antioxidant. Also high in plant […]

Yolking around – the humble egg

A lot of people avoid eggs because of their “high cholesterol”. Today I am studying cholesterol homeostasis, the interaction between cholesterol made in the body and that taken in by the diet. Ingesting cholesterol, from egg yolks for example, leads to cholesterol entering the cells, which in turn suppresses cholesterol synthesis i.e. the body maintains […]

Protein supplements

I’ve been studying protein for the last couple of days and wanted to share what I have learned. Here are my top 10 things to know about protein supplementation: 1) the essential amino acids leucine, isoleucine and valine make up the BCAAs found in many protein supplements 2) leucine is the amino acid most used […]