Food Intolerance, What Are the Symptoms and What to Do

Do you suffer from unexplained digestive issues, constant skin problems, or always feel tired? This could be a sign that your body is not agreeing with something you’re eating. Many people around the world have food intolerances, and many don’t know it, thinking it’s just stress or the hustle and bustle of daily life. Identifying potential food triggers can be an important step towards feeling better and more active. In our London nutrition clinic, we have been supporting clients with personalised nutrition for over 10 years.

Main Signs and Symptoms of Food Intolerance

Food intolerance can manifest in various ways and affect your health differently. Identifying them is the first step towards finding a solution. Here are some examples of symptoms:

Digestive Issues: Such as bloating, gas, heartburn, constipation, and diarrhoea.
Respiratory Issues: Runny or congested nose may be related to what you eat.
Skin Problems: Acne, eczema, and unexplained rashes could be associated with specific foods.
Neurological Symptoms: Headaches and migraines may be linked to diet.
Tiredness: Feeling very tired or lacking energy after eating certain foods.

What to do if you experience one or more of these symptoms?

If you are experiencing the symptoms above and conventional approaches aren’t providing relief, it may be worth reviewing your diet with a qualified nutritionist. One approach we use at our clinic is a Food Intolerance Test as a supportive tool alongside a full nutritional assessment, to help identify foods that may not be agreeing with your body.

Understanding your potential food triggers can be a positive step towards improving your wellbeing. Many of our clients find this process helpful as part of a broader, personalised programme — though it is important to note that results are always reviewed and interpreted by our registered dietitians in the context of a full clinical assessment.

How is the test done?

The test uses a simple finger-prick blood sample. It can be done at home with a kit sent directly to you, or in our London clinic with one of our nutritionists. The test measures IgG antibody responses to a range of foods, and results are reviewed as part of a broader nutritional consultation.

Please note: IgG food intolerance testing is used by our clinic as one of several supportive tools within a comprehensive nutritional assessment. It is not a standalone diagnostic test and is not currently recommended as such by the NHS or the British Dietetic Association. Results should always be interpreted by a qualified dietitian as part of a personalised programme.

Benefits of working with a nutritionist to explore food intolerances

Many of our clients who address potential food intolerances as part of a comprehensive nutrition programme report improvements in:

Energy levels and reduced fatigue
Digestive comfort
Skin health
Overall sense of wellbeing

Personalised Nutrition

The best way to take care of your health is through personalised support, as what works for one person may not work for another. Here in our clinic, we work with an accredited, certified laboratory for food testing in the UK. All results are confidential and reviewed as part of a full nutritional consultation.

Get an action plan with a Free Assessment!
Get personalised insights to enhance your well-being and achieve your goals. In this 15-minute video call, we will listen to you and guide you on what you need to do.

04/10/202408/21/2024

Low-Carb Kung Pao Chicken recipe

Low-Carb Kung Pao Chicken: A Nutrient-Packed Meal for Weight Loss

This Kung Pao Chicken recipe is an excellent choice for anyone on a low-carb diet or aiming to lose weight without sacrificing taste or nutrition. Perfect for both lunch and dinner, this dish is a balanced blend of protein, vegetables, and healthy fats, making it a standalone meal that requires no side dishes. Plus, its simplicity and quick preparation time make it an ideal option for everyday cooking.

Nutritious and Delicious Low-carb Kung Pao Chicken

Ingredients:

– Chicken breast for lean protein

– A mix of colourful vegetables like onion, sweet red pepper, carrot, broccoli, and zucchini

– Bean sprouts for an extra crunch

– Soy sauce and water for a savoury sauce

Cooking Steps:

1. Start with cubing the chicken and vegetables for uniform cooking.

2. Sauté chicken, onion, and bell pepper until just tender.

3. Add in the broccoli, bean sprouts, and carrots, cooking until crisp-tender.

4. Create a flavourful sauce by mixing soy sauce with water, then combine it with the ingredients.

5. Gently mix to ensure even flavour distribution and cook until vegetables are perfectly tender.

This recipe yields three servings, making it easy to enjoy one serving immediately and save the rest for later, supporting your weight loss journey with convenient and healthy meal options.

Why Choose This Low-Carb Kung Pao Chicken?

– Complete Meal: Offers a balanced mix of macros with no need for sides.

– Weight Loss Friendly: Portioned to support your diet goals.

– Meal Prep Solution: Easily prepare in advance for stress-free, healthy eating.

Enjoy the rich flavours and health benefits of this Kung Pao Chicken, knowing you’re nourishing your body with every delicious bite.

If you want to read more on weight loss, low-carb diet, nutrition tips and recipes, click here.

03/28/202408/13/2024

Diuretic Green Juice to Reduce Bloating

Reduce Bloating with Diuretic Green Juice

Makes 1 glass / 84kcal / 3g fibre

Ingredients:

1 cabbage leaf (or other dark green)
1/2 whole lemon without skin, seeds removed and without the white part
1 stalk of celery, cut into pieces
1 apple with skin, and seeds removed, cut into pieces
1 handful of mint leaves
1 glass (200 ml) of cold water

Method of preparation:

Blend everything in a blender, do not strain. Drink immediately.

When to drink:

A simple and easy juice to reduce bloating and detox after binging on food and drinks on a party or holidays, or on those days when you feel more bloated!

Tip:

You can freeze the cleaned ingredients and blend them whenever you want to drink.

03/25/202408/29/2024

Why Does Protein Help With Weight Loss?

Protein aids weight loss for several key reasons, making it a crucial component in many weight loss diets:

Increases satiety: Protein is more filling than carbohydrates and fats, meaning you feel fuller for longer after eating. This can lead to a reduction in calorie intake throughout the day, as you will feel less hungry and, consequently, may eat less.
Thermic effect of food (TEF): The body uses energy to digest, absorb, and metabolise the nutrients from food, a process known as the thermic effect of food. Protein has a higher TEF than carbohydrates and fats, meaning the body burns more calories processing it. This contributes to an increase in total calorie expenditure, aiding weight loss.
Maintenance of muscle mass: During a weight loss diet, it’s important to lose fat and not muscle. Protein is essential for muscle building and repair, especially if you are exercising as part of your weight loss plan. By maintaining or increasing your muscle mass, you also boost your metabolism, as muscle burns more calories at rest than fat.
Boosts metabolism: As mentioned, consuming protein can help increase muscle mass, which in turn speeds up metabolism. A faster metabolism means you burn more calories throughout the day, even at rest.
Regulation of appetite hormones: Protein influences the release of hormones that help control appetite, such as reducing the hunger hormone (ghrelin) and increasing hormones that promote feelings of fullness (such as GLP-1 and cholecystokinin). This helps reduce spontaneous calorie intake.

For all these reasons, including a sufficient amount of protein in your diet can be an effective strategy for those looking to lose weight, contributing to greater satiety, increased energy expenditure, and maintenance of muscle mass, which together facilitate the calorie deficit needed for weight loss.

To discover the precise amount of protein ideal for your weight loss journey, our clinic offers personalised nutrition plans, tailored by our experienced London nutritionists.

08/08/202308/13/2024

Vitamin B12: the Fuel for a Healthy and Vibrant Life!

vitamin B12 foods, meat, fish, cheese, seafood

Imagine a potent nutrient that keeps your metabolism firing on all cylinders and plays a vital role in numerous functions of your body. This is Vitamin B12. It not only safeguards your DNA, but also elevates your immunity, mood, focus, and memory, acting to reduce stress and migraines. But that’s not all – Vitamin B12 is also a crucial ally in the absorption of other essential nutrients, impressively boosting your well-being.

Bid farewell to days of low energy and say hello to optimal health! Vitamin B12 is like a conductor leading the symphony of your body, ensuring your energy is always at its peak. Furthermore, it plays a critical role in maintaining bone health and contributes to the proper functioning of your gut, warding off unpleasant issues like bloating, constipation, and diarrhoea.

It is a vitamin produced by bacteria in the intestines and is directly linked to gut health, as it is a key player in the nutrient absorption process. When Vitamin B12 consumption is insufficient or deficient, it could be associated with an increased risk of infections and neurodegenerative diseases, as brain functions may not operate correctly, potentially hastening the onset of conditions like Parkinson’s, Alzheimer’s, and other serious brain-related problems.

Additionally, Vitamin B12 is closely connected to immunity. As a nutrient that assists in red blood cell formation and cell repair, when the immune system is under attack from environmental toxins or poorly digested food, the defence mechanism may react irregularly, failing to adequately protect the body.

Furthermore, immunity can be compromised due to damage inflicted on intestinal cells. This situation can harm and breach the intestinal wall cells due to the poor quality of ingested foods, often including fast food and/or processed items. Such foods hinder the absorption of Vitamin B12 as they lack healthy nutrients in their composition, thus triggering infections and negatively impacting the body’s functionality.

So, how can you incorporate Vitamin B12 into your dietary routine?

To ensure adequate consumption that contributes to health and quality of life, foods rich in Vitamin B12 should be included in your daily intake (meat, eggs, fish, and pork, among others). But what about a vegetarian diet? Even with minimal consumption of animal-derived foods, achieving desired levels of Vitamin B12 is possible through a vegetarian diet. In such cases, consider incorporating algae like chlorella, spirulina, and nori seaweed, and always evaluate the potential for appropriate vitamin supplementation.

Ideally, include a source of animal protein in one meal per day, complemented by other natural and healthy foods like fruits and vegetables to ensure you receive the necessary vitamin intake.

How do I know if I have the right levels of Vitamin B12 in my body to function well?

You can do a blood test and find out the levels of vitamin B12 in your body. Remember, excess vitamins can be toxic and also cause adverse effects on your body.

If you want to check your B12 levels or you are concerned about any symptoms mentioned above, seek help from a registered dietitian. Find more information here.

07/27/202308/13/2024

Nutrition During Menopause: Which Foods Help with Symptoms?

Menopause is a natural transition that comes when the menstrual cycle ends. This is marked after 12 months without a period. It can take several years for women to be in menopause. During this transition, called perimenopause, women already start to feel side effects and symptoms. The common age for menopause is 45-55 years old.

During menopause, some quite common symptoms in women can be experienced due to the drop in the hormone estradiol, known as the “female” hormone. The most frequent symptoms are hot flashes, difficulty sleeping or insomnia, irritability, anxiety with or without depression, dryness of mucous membranes, hair loss, increased cholesterol, increased cellulite, difficulty losing weight, increased appetite and consequently weight gain, especially in the abdominal region.

While menopause is linked to many uncomfortable symptoms and increased risks of diseases, there are some foods you can eat for menopause treatment. Find a nutritionist for menopause near you to tailor a personalised plan and discover the benefits.

Some simple changes in habits and diet can greatly help in controlling the symptoms, for example:

To help control hot flashes, avoid excessive consumption of chillies, ginger, and coffee. Include tea made from white mulberry leaves three times a day, and consume foods derived from fermented soy such as tofu and tempeh, cassava/yam, and parsley root.
To control anxiety and irritability, invest in tea made from passionflower leaves, chamomile flowers, and lemon balm. Include 30g of 70% dark chocolate per day, as this can further alleviate symptoms of anxiety and reduce cravings for sweets.
To assist in weight control and maintenance and to prevent high blood pressure and cholesterol, engage in physical activities such as weight training, walking, running, and swimming. Avoid consuming alcoholic beverages and high-calorie, low-nutrient foods such as processed, ultra-processed, sugary, and fatty dairy products.
To avoid weight gain, focus on consuming raw vegetables both at lunch and dinner. Avoid high-calorie, low-nutrient snacks rich in flour, such as bread, cakes, and biscuits. Opt for fresh fruits and a small portion of nuts, almonds, walnuts, or coconut chips.
To help reduce cellulite, drink plenty of water throughout the day and ensure an adequate protein intake during meals. To do this, consume protein-rich foods such as eggs, fish, chicken, pork, seafood, and red meat in moderation, while also reducing sugar intake. Another important tip is to include collagen in your daily routine if possible.
A low-carb diet, with a reduction but not total exclusion of carbohydrates, can be one of the best nutritional strategies to improve menopause symptoms and aid weight loss during a phase when a woman’s metabolism is generally slower. However, individual evaluation and follow-up are essential to prescribe and calculate a suitable diet according to each woman’s current metabolism. Excessive restriction or exclusion of foods from the diet without professional supervision can contribute to worsening post-menopausal symptoms.

In summary, menopause is a natural part of every woman’s life and the symptoms can affect greatly their everyday life. However, some foods can help to manage the symptoms better. Seek help from a hormone nutritionist or menopause nutritionist nearby and experience the best benefits that a personalised diet for menopause can bring.

07/25/202311/19/2024

Whey Protein Benefits: Expert Sports Nutritionist Advice from London’s Top Nutritionists and Dietitians

Whey Protein has many benefits and emerges as a standout dietary supplement within the health and fitness industry. Derived from milk, this supplement is refined through an advanced process into several forms, including concentrate, isolate, and hydrolysed whey. These variants are rich in amino acids, crucial for a wide range of bodily processes.

The team of nutritionists at Raquel Britzke Clinic, experts in weight loss and sports nutrition, endorses Whey Protein as a dynamic supplement suitable for a wide range of health objectives. The powder can help from slimming down to boosting athletic performance. They particularly highlight the value of opting for organic, isolated, or hydrolysed forms, which are free of artificial additives, for the most efficient protein intake. Discover more of the weight protein potential in this article.

What are the benefits of whey protein?

Integrating Whey Protein with a diet of whole foods can enhance weight management efforts and muscle building. It is a premium protein source that not only helps keep you fuller for longer but also supports vital metabolic activities, contributing to a toned and vibrant physique.

Whey Protein should complement, rather than replace, a diverse diet. It offers a versatile protein alternative to conventional sources like meat or legumes, with a recommended serving of about 20-30 grams to maintain dietary variety.

When to take whey protein?

The clinic’s specialists suggest timing your Whey Protein intake to align with your health goals and daily routine, such as during breakfast, as snacks, or around exercise times for maximum benefit. Consulting with a Raquel Britzke Clinic nutritionist can tailor Whey Protein use to your objectives, ensuring it fits perfectly into your lifestyle.

Are there other uses for the powder?

Beyond its health advantages, Whey Protein is adaptable in culinary uses. It can be a delightful addition to smoothies, baked goods, and more, ensuring enjoyment in every sip or bite.

The Raquel Britzke Clinic is dedicated to supporting your health and fitness journey with bespoke sports nutrition advice. Our nutrition experts consider Whey Protein an essential supplement for enhancing weight loss and sports performance. Discover personalised wellness strategies at raquelbritzke.co.uk, where your health ambitions are met with unmatched expertise.

Now that you know more about weight protein benefits you can start your weight loss or muscle gain today!

07/20/202308/13/2024

Overnight Chia Pudding

Learn how to make overnight chia pudding, a delicious, nutritious recipe that satisfies and even helps you lose weight. It’s very adaptable and can be a good option for snacks, desserts or breakfast.

Enjoy this delicious recipe created by a London nutritionist.

So let’s get to the recipe!

Overnight Chia Pudding (serves 2)

Ingredients:

300ml coconut milk or almond milk
40g chia seed
50g chopped of red fruits (strawberries or blueberries or blackberries)
Few drops of stevia (optional for taste)
2 tablespoons unsweetened plain Greek yogurt (optional)

Method of preparation:

1. In a container or cup add the Greek yogurt and set aside.

2. Mix the vegetable milk with the chia and sweetener and add it over the yogurt.

3. Store in the fridge for at least 12 hours.

4. Remove from the fridge and add the chopped the red fruits on top.

5. Okay, now just enjoy yourself!

You can change the fruits according to your preference, but I recommend opting for fruits with less carb content, such as strawberries, blackberries, blueberries, raspberries, passion fruit, kiwi, etc.

This recipe makes more than 1 serving, so you can consume it in 2 meals or share with someone. Enjoy it!

07/19/202308/13/2024

5 Steps to Lose Weight

There is so much information about weight loss out there that is difficult to know where to start. Well, as a registered dietitian in London, with 15 years of experience in transforming lives and delivering incredible results in healthy weight loss, I present here the top 5 tips for those of you who are eager to embark on your weight loss journey right now!

1. Peel and Unwrap Wisely:

Choose to eat more real food instead of processed and industrialised products, even those claiming to be “healthy.” These items often contain high amounts of sugar, salt, and hydrogenated fats, which add more calories to your diet and hinder your progress towards your ideal weight.

2. Hydrate Intelligently:

Steer clear of sugary sodas, calorie-laden juices, and alcoholic beverages! Opting to hydrate with water is the best decision for weight loss. Studies indicate that caloric drinks not only add extra pounds but also quickly turn into body fat. Regularly drinking water keeps your body hydrated, preventing the confusion of thirst with hunger, which helps control your appetite.

3. Consume More Vegetables and Choose Whole Foods:

These foods are rich in fibre and will help you feel fuller, avoiding overeating. Moreover, fibre plays a crucial role in maintaining proper bowel function, which is essential for healthy weight loss.

4. Embrace Healthy Proteins and Fats:

Incorporate proteins into every meal, such as lean meats, chicken, fish, eggs, cheeses, and legumes like beans and peas. These foods provide a greater feeling of satiety and contribute to maintaining lean muscle mass, which is vital during the weight loss process. Additionally, don’t underestimate the power of healthy fats found in foods like avocado, extra virgin olive oil, nuts, and almonds. They also enhance satiety and offer essential vitamins and minerals for overall well-being.

5. Abandon Radical Diets and Embrace a Personalised Meal Plan:

Forget about fad diets and internet trends to lose weight! Each individual has a unique metabolism, making it crucial to follow a personalised meal plan calculated specifically for you. By determining the appropriate daily caloric deficit for your needs, you will achieve true and sustainable results. This way, you won’t have to sacrifice essential nutrients, vitamins, minerals, and antioxidants that your body requires to function at its best.

Remember that every small change makes a significant difference over time. Your weight loss success depends on making intelligent choices, committing to yourself, and seeking balance in your journey towards a healthier life.

If you want expert advice and personalised nutrition to help you lose weight, speak to our team and book your consultation with one of our experienced weight loss nutritionists nearby.

07/13/202304/27/2026

How DNA Testing Can Help Us to Learn About Our Body

At our clinic, we offer DNA testing to identify your genetic patterns and provide evidence-informed dietary recommendations tailored to your genes.

Genes play a significant role in shaping who we are and influencing various aspects of our lives. Through the analysis of specific gene pairs, our DNA test can provide insights into the most suitable dietary approach for your genotype. If you’ve tried generic diets in the past without success, it’s possible they weren’t personalised to your individual needs — including your genetic profile.

In our clinic, our trained London dietitians and nutritionists analyse your genetic test results as part of a comprehensive clinical assessment to help create a personalised nutrition plan informed by your genetic data. Your dietitian will use this information to identify which dietary approach may work best for you — whether that’s lower in carbs, lower in fat, or a balanced combination. This strategy not only supports weight management but also contributes to overall health and wellbeing, and helps inform prevention of modern lifestyle conditions.

With the DNA test, you can also gain insights into your carbohydrate sensitivity and certain genetic markers associated with gluten-related conditions. This information reveals how efficiently your cells may metabolise carbs for energy. Additionally, the test can provide indicators related to lactose sensitivity, which may be helpful if you experience digestive discomfort with dairy products — though a formal assessment is always recommended for any clinical diagnosis.

Another valuable aspect is discovering your vitamin profile and genetic tendencies towards certain nutrient levels. This information enables your dietitian to consider targeted nutritional support where appropriate, addressing any genetic tendencies that may affect how your body processes specific vitamins.

Exercise is a crucial component of a healthy lifestyle and achieving your desired physique. Some people go to the gym and don’t see the desired results because they’re not exercising in the right way. There are two primary exercise categories: endurance and power. Our DNA test provides guidance on the type of exercise that may suit your genetic profile best, indicating the likely balance of each that could work well for you. This personalised guidance can help you optimise your time at the gym and work towards your goals more efficiently.

For sports enthusiasts, our DNA test also looks at sports physiology, providing insights into variables such as VO2 max (maximum oxygen consumption), which measures the maximum volume of oxygen your body uses to convert food energy into ATP (adenosine triphosphate), the energy currency of cells. The test also offers information on recovery speed and injury risk, providing athletes with valuable details to support performance planning.

How it works:
A simple saliva swab (no blood or other fluids required). Turnaround time: approximately 10–15 days to receive your comprehensive report.

At our clinic in London, we use genetic insights as one tool among many to help build personalised nutrition and exercise plans. DNA testing provides valuable data, and when combined with a full dietitian assessment, can support you in making more informed lifestyle choices.