Menopause shouldn’t be faced alone! As a nutritionist based in the Harley Street area of central London, I receive many women in my practice weekly seeking help to find the best diet for menopause. A diet that not only helps to manage the symptoms but also aids weight loss. If you were my patient Here are the best tips from a menopause nutritionist:
1. Foods to Avoid
Certain foods can trigger or worsen menopausal symptoms like hot flashes, irritability, or weight gain. Try to avoid the following:
Chilli
Ginger
Coffee
Sugar
Alcohol
2. Foods to Incorporate
Including nutrient-rich foods in your diet can improve overall health and ease menopausal symptoms:
Nuts and seeds: These provide essential nutrients that support hormonal balance.
Whole grains: A great source of fibre and essential vitamins.
Flaxseed: Known for its benefits in balancing hormones.
White mulberry tea: Offers several health benefits, including helping to regulate blood sugar levels.
I created this infographic so you can screen print and save the best tips for menopause and nutrition.
3. Herbal Teas for Menopause Relief
Herbal teas can be calming and soothing during menopause. Who doesn’t enjoy a delicious and aromatic herbal tea? Try drinking tea made from passion fruit leaves, chamomile flowers, and lemon balm to reduce anxiety and promote relaxation. These herbal teas are easily found in health stores or online.
4. Chocolate as a Treat
Adding 30g of 70% dark chocolate to your daily routine can help curb sweet cravings and ease anxiety, making it a delicious way to find relief. What a delicious way to manage menopause symptoms!
5. Exercise to Stay Active
Physical activity is essential during menopause. It helps reduce anxiety, prevents weight gain, and improves mood. Focus on weight-bearing exercises as they help to maintain muscle mass. Muscle mass is important as the more muscle we have the higher our metabolism, meaning we burn more calories daily. Some effective forms of exercise include:
Weightlifting
Walking
Running
Swimming
6. Healthy Snacks
To prevent weight gain, opt for healthier snack choices. Instead of high-calorie processed foods, choose fresh fruit or small portions of nuts like almonds, walnuts, or coconut chips. Including raw vegetables in both your lunch and dinner can also help keep weight in check. The best diet for menopause can be designed by a nutritionist as they will be able to develop a perfect action plan for your unique body, preferences, and goals.
7. Hydration
Staying hydrated is crucial, especially during menopause. Drink plenty of water throughout the day. As a nutritionist in London, many patients ask me how they can make water more interesting. My top suggestions:
Add fresh lemon, mint leaves or raspberries to your bottle
Drink herbal teas, cold or warm
Get the habit, the more you sip, the more you enjoy!
8. Protein
Additionally, make sure your meals include protein-rich foods like:
Eggs
Fish
Chicken
Pork
Seafood
Red meat (in moderation)
This will help fight cellulite and maintain muscle mass as your body changes. Plant-based protein sources like pulses are a great addition to menopause diet. Probably you read a lot about adding more protein to your meals, but how much you should be adding is a personal matter. A menopause nutritionist near you can help you understand the exact amount and frequency of protein in each meal. Personalised nutrition during menopause is the key as every metabolism is different and menopause has different stages.
9. Supplements
Consider adding the following supplements to your diet to further support your body during menopause:
Hydrolysed Collagen for skin elasticity and joint health.
Magnesium for improved sleep and reduced anxiety.
Omega-3 to reduce inflammation.
Coenzyme Q10 for heart health and energy production.
These supplements above are not only essential for women in menopause but also for women above 40, or in peri-menopause.
10. Low-Carb Diet
A low-carb diet means eating less carbohydrate than a typical diet. It doesn’t mean cutting it out completely. Reducing carbohydrates can be a smart strategy for controlling menopausal symptoms and losing weight. This is especially important during menopause when a woman’s metabolism often slows down. Opting for a low-carb diet can help regulate weight and balance blood sugar levels. However is important to remember that changing your diet to a low-carb diet should be done by a registered nutritionist. Removing foods from your diet without replacing them properly can cause nutrient deficiencies.
11. Manage Weight During Menopause
If you’re struggling with weight gain during menopause, remember that small changes can lead to big improvements. Focus on making gradual adjustments to your diet and exercise routine. If you need guidance, consider seeing a menopause nutritionist.
By incorporating these changes, you can manage menopause symptoms more effectively and lead a healthier, happier life during this transitional phase. Remember, you’re not alone—many women face these challenges, and with the right support from a menopause nutritionist, you can live menopause in a more enjoyable and controlled way.
Arabic cuisine offers a wealth of delicious, wholesome foods that can support weight loss while still allowing you to enjoy your traditional meals. By focusing on healthy ingredients and portion control, you can savour the flavours of the Middle East and achieve your health goals.
As a Harley Street nutritionist in the heart of London, I have the honour of encountering patients of many different cultures and backgrounds. The diversity of people we see in our clinic is incredible because it enables us to gain experience with different cuisines and cultures. As a nutritionist, I aim to teach people to eat well to lose weight and transform their health, so today, I will list here 10 Arabic foods that support weight loss.
Arabic cuisine offers a wealth of delicious, wholesome foods that can support weight loss while still allowing you to enjoy your traditional meals. By focusing on healthy ingredients and portion control, you can savour the flavours of the Middle East and achieve your health goals.
Here are 10 Arabic foods commonly enjoyed that can help you on your weight loss journey:
1. Hummus (Chickpeas)
Hummus, made from chickpeas, tahini, olive oil, and lemon, is a popular dip in Arabic cuisine. Chickpeas are packed with fibre and protein, which keep you full longer and help reduce overall calorie intake. Homemade versions allow you to control the ingredients for a healthier option.
Tip: Use hummus as a dip for fresh vegetables or spread it on rice cake for a satisfying and nutritious snack.
2. Lentil Soup (Shorbat Adas)
Lentil soup is a go-to in many Middle Eastern households. It’s low in calories but rich in fibre and protein, making it ideal for weight loss. Lentils help control hunger by promoting feelings of fullness and aiding digestion.
Tip: Have a medium bowl of lentil soup as a light meal or a small bowl before your main dish to help manage portion sizes.
3. Grilled Fish
In many coastal regions, fish like sea bass, salmon, and mackerel are staples of Arabic diets. Fish is a lean source of protein and rich in omega-3 fatty acids, which can boost metabolism and aid in fat loss.
Tip: Season your fish with Arabic spices like sumac or za’atar and grill it for a healthy, flavourful meal.
4. Dates (Tamr)
Though dates are naturally sweet, they are loaded with fibre, vitamins, and minerals like magnesium, making them a better choice than processed sweets. Eaten in moderation, they provide an energy boost without spiking blood sugar excessively.
Tip: Limit your intake to 2–3 dates when craving something sweet, and pair them with almonds or walnuts for a balanced snack.
5. Salads with Cucumbers and Tomatoes (Salata)
Fresh salads made from cucumbers, tomatoes, parsley, and lemon juice are refreshing and low-calorie. These vegetables are rich in water content and vitamin C, which helps with hydration and keeping hunger at bay.
Tip: Start your meals with a fresh salad to add volume to your meal without adding many calories.
6. Bulgur Wheat
Bulgur, commonly used in dishes like tabbouleh and kibbeh, is a whole grain that’s low in calories and rich in fibre. It helps you stay full longer and is a great alternative to white rice.
Tip: Add bulgur to salads or serve it as a side dish to keep meals satisfying and nutrient-dense. Control portion size for weight loss.
7. Eggplant (Batinjan)
Eggplant is a popular vegetable in Arabic cuisine, often used in dishes like baba ghanoush or moussaka. Low in calories and high in fiber, it helps promote digestion and satiety when prepared healthily.
Tip: Bake or grill eggplant with olive oil and Arabic spices for a tasty, low-calorie side dish or spread.
8. Plain Yogurt (Laban)
Plain yoghurt is a common side dish in many Arabic meals. It’s a rich source of protein and probiotics, which aid digestion and help you feel fuller longer. Choose unsweetened versions to avoid unnecessary sugar.
Tip: Use full-fat, plain yoghurt as a base for dressings or enjoy it with a sprinkle of seeds for a light snack.
9. Olives
Olives are a flavourful addition to many Arabic dishes and are rich in healthy fats, particularly monounsaturated fats, which can help promote fat burning. Eating them in moderation can be beneficial for weight loss.
Tip: Include a few olives in salads or dishes like fatteh for added flavour and healthy fats.
10. Quinoa
Though quinoa isn’t traditional in Arabic cuisine, it’s becoming popular as a healthy grain alternative. Rich in protein and fibre, quinoa supports weight loss by keeping you full and energised.
Tip: Use quinoa in place of rice or mix it with Arabic spices for a flavorful and healthy side dish.
Arabic cuisine can be a healthy choice for weight loss. The key is to make the right adaptations and control portion sizes. A nutritionist or dietitian can help you choose wisely. If you need help to lose weight and are looking for a bespoke diet that caters for your food preferences and culture, we can help you from anywhere in the world with online consultations.
When it comes to losing weight, everyone’s looking for the best nutritional diet—one that works, provides lasting results, and doesn’t feel like a constant struggle. At Raquel Britzke Clinic, we believe that the key to sustainable weight loss lies in personalisation and support. As experienced dietitians and nutritionists specialising in weight loss, we have developed a method that is scientifically backed and uniquely tailored to each individual’s needs. Let’s explore and understand what makes our approach the best nutritional diet to lose weight.
1. The right amount of Macronutrients
The best nutritional diet for weight loss isn’t about eliminating food groups or drastically cutting calories. Instead, it’s about understanding what is going to work for your body at that point. This can be assessed during a nutrition consultation. Our weight loss programmes include an optimal combination of all three macronutrients—proteins, carbohydrates, and fats—while ensuring a healthy caloric intake.
Protein: Protein is a thermogenic for weight loss. It helps preserve muscle mass, speeds metabolism and keeps you feeling full longer. Our plans include a variety of high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based options. We create diet plans to support muscle retention and fat loss. Tip: Incorporate protein-rich snacks like Greek yoghurt or a handful of nuts to help curb cravings and maintain energy levels.
Carbohydrates: Contrary to popular belief, carbs are not the enemy. They are an essential source of energy, especially for those leading active lifestyles. Of course, how much carbohydrates you eat and what the sources are matter a lot. We focus on complex, slow-digesting carbohydrates like whole grains, fruits, and vegetables. This approach helps maintain energy levels and stabilises blood sugar, reducing cravings and the likelihood of binge eating. The portion size is very important, too! Tip: Choose real foods over processed options and eat small portions of carbohydrates daily.
Fats: Healthy fats help regulate hormones, absorb vitamins, and overall health. We incorporate sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish, to ensure you stay satiated. Research shows that diets rich in healthy fats can also promote weight loss by enhancing feelings of fullness and reducing overall caloric intake. Tip: Add a tablespoon of nut butter to your smoothie or a drizzle of olive oil on your salads to boost flavour and nutritional content. Always opt for a full-fat version of products like yoghurt.
2. Personalized Nutrition: A Deep Health Assessment
At Raquel Britzke Clinic, we don’t believe in one-size-fits-all diets. Our method stands out because of the comprehensive health assessments we conduct before creating any personalised nutrition plan. We use tools like DNA testing, food intolerance tests, and body composition analysis to get a deep understanding of your unique needs.
Vitamins and Minerals: It’s not just about calories and macronutrients. To achieve optimal health and sustainable weight loss, we calculate all essential vitamins and minerals in your diet. This ensures you’re not missing out on key nutrients like Vitamin D, B12, and iron, which are vital for energy levels and overall well-being. Our focus on micronutrients helps improve your health and vitality, setting the stage for successful weight management. Tip: Consider keeping a food diary to help track your nutrient intake and identify any gaps in your diet.
Customised Plans: After assessing your medical history, lifestyle, and goals, we create a personalised diet plan that aligns with your body’s needs. Whether you’re managing conditions like hypothyroidism diabetes, or transitioning to a vegan/vegetarian diet, we tailor everything to ensure maximum results. Our customised meal plans include delicious recipes and practical tips to make healthy eating enjoyable and achievable.
3. Accountability and Ongoing Support
One of the most critical aspects of the best nutritional diet to lose weight is accountability. Many people struggle with weight loss because they don’t have the necessary support or motivation. At Raquel Britzke Clinic, we provide:
Regular Follow-ups: Our clients benefit from frequent check-ins and progress reviews, where we track weight, body composition, and other key health metrics. The diet strategy is changed monthly to keep you on track and to achieve your weight loss results. We emphasise the importance of setting realistic, achievable goals and celebrate your successes along the way. Tip: Keep a journal of your weight loss journey to reflect on your achievements and setbacks, making it easier to stay accountable.
Support: Whether you need motivation or have questions, we are always available to provide guidance. You’re never alone in your journey. We are proud to offer support during your weight loss journey with your dietitians.
4. Sustainable Weight Loss: A Long-Term Solution
Fad diets often promise rapid weight loss but fail to deliver sustainable results. At Raquel Britzke Clinic, we focus on a sustainable approach that promotes fat loss while preserving muscle mass. Our method is designed to help you not only reach your ideal weight but maintain it in the long run.
Lifestyle Integration: We help you integrate healthy habits into your daily routine, making it easier to follow the diet without feeling deprived. We focus on real, whole foods that nourish your body, and we educate you on how to make smarter choices even after your program ends. This way, healthy eating becomes a natural part of your lifestyle.
Safe and Effective: Our method prioritises your overall health. We ensure that your weight loss journey is safe, with a deep focus on long-term success instead of quick fixes. We monitor your progress closely and make adjustments as needed to ensure you are on the right path, all while promoting a positive relationship with food.
5. Client Success Stories: Real Results
At Raquel Britzke Clinic, we pride ourselves on the success of our clients. Here is one inspiring story that demonstrates the effectiveness of our approach:
Aileen’s Journey, Aileen, 60 years old, came to our clinic after struggling to lose weight on her own for years. Throughout three consultations in just ten weeks, she lost 10 kg of body fat. Aileen’s journey was a significant learning curve for her, especially after trying various weight loss methods without success. One of the key components of her treatment was the food intolerance test, which helped us tailor her diet to her specific needs. We are incredibly proud of Aileen’s achievement and the commitment she made to her health.
Diana Cika, mum of 2, struggled to lose weight on her own. She has hypothyroidism and followed our method, coming monthly to our London Clinic. In one year, she lost 35kg of body fat and gained her confidence back. She can now fit into clothes that never fit before, and she has more energy to play with her two children.
To read more success stories and see real transformations from our clients, visit ourSuccess Stories page. Each story reflects our commitment to helping individuals achieve their weight loss goals through personalised care and support.
6. FAQs About Weight Loss Nutrition
Q: How quickly can I expect to lose weight? A: Weight loss varies for each individual. Our goal is to create a sustainable plan that promotes a steady weight loss of around 1kg per week.
Q: Will I have to give up my favourite foods? A: Not at all! Our plans focus on incorporating your favourite foods in a balanced way, allowing you to enjoy them without guilt.
Q: Do I need to exercise to lose weight? A: Not at all! Our nutrition plans can lead to weight loss even without formal exercise. However, we do encourage physical activity for its numerous health benefits.
Why Raquel Britzke Clinic?
Our clinic is renowned for its expertise in the weight loss field. All our nutritionists are registered dietitians with extensive training and postgraduate qualifications. We have helped countless clients achieve their goals by providing personalised, well-rounded nutritional plans based on scientific evidence. By focusing on comprehensive health assessments and ongoing support, we’ve developed what we believe is the best nutritional diet to lose weight.
Ready to Start Your Journey?
If you’re looking for a sustainable and effective way to lose weight, the Raquel Britzke Clinic can help. Book a consultation today and discover how our personalised approach can transform your health and well-being. Together, we can create a plan that not only helps you lose weight but also equips you with the knowledge and tools to maintain a healthy lifestyle for years to come.
Achieving weight loss is not just about a diet; it’s about a holistic lifestyle change that prioritises your health and happiness. At Raquel Britzke Clinic, we are committed to guiding you every step of the way, ensuring that you not only reach your goals but also enjoy the journey. With our proved approach, personalised nutrition plans, and support, you can trust that you’re taking the best path toward a healthier you.
As a nutritionist based in London, I frequently work with clients who follow plant-based diets, helping them to maintain balanced and nutritious eating habits. One of the most common concerns I hear from vegetarians and vegans is ensuring they get enough iron and protein. These nutrients, often associated with animal-based foods, are equally vital for those on plant-based diets to support overall health and well-being. In this article, I will highlight some of the best plant-based sources of iron and protein and provide tips on how to incorporate them into your diet.
PROTEIN
Additionally, proteins are crucial for various bodily functions. They are important for the growth and repair of tissues, including muscles, skin, organs, and bones. Proteins also contribute to overall dietary balance and are present in a variety of plant-based foods.
Here are the top plant-based foods that are good sources of protein, based on 100g servings:
Tempeh: 31g of protein
Sesame seeds: 21g of protein
Cooked Lentils: 18g of protein
Cooked Chickpeas: 15g of protein
Pistachios: 20g of protein
Tofu: 10g of protein
Cooked Edamame beans 11g
Cooked Beans: 9g of protein
Cooked Peas: 8g of protein
Almonds: 7g of protein
IRON
Iron is an essential mineral for the body and is often discussed among those who follow plant-based diets. Since iron is more commonly found in animal-based foods, vegetarians and vegans need to ensure they consume adequate amounts of this nutrient for overall health.
Iron plays several roles in the body, including its involvement in oxygen transport, energy metabolism, and the functioning of various bodily systems. Ensuring sufficient iron intake can support normal bodily functions and overall well-being.
Here are the top sources of iron in plant-based foods, based on 100g servings:
Pumpkin seeds: 8.1 mg of iron
Lentils: 3.3 mg of iron
Spinach: 3.6 mg of iron
Tofu: 5.4 mg of iron
Chickpeas: 2.9 mg of iron
Quinoa: 1.5 mg of iron
Black beans: 2.1 mg of iron
Chia seeds: 7.7 mg of iron
Oats: 4.7 mg of iron
Edamame: 2.3 mg of iron
PLANT-BASED DIET
When following a plant-based diet, it’s essential not only to include adequate sources of iron and protein but also to understand how these nutrients work together in the body. Iron is vital for the production of hemoglobin, which carries oxygen in the blood, while protein plays a crucial role in tissue repair and muscle maintenance. Additionally, incorporating vitamin C-rich foods—such as citrus fruits, bell peppers, or broccoli—alongside iron-rich meals can enhance iron absorption. This synergy can help prevent deficiencies and promote overall health. By carefully planning meals that combine these nutrients, individuals can optimise their diets and support their energy levels, especially for those who lead active lifestyles.
Including a variety of iron- and protein-rich foods in a plant-based diet can support a balanced and nutritious diet. For personalised dietary advice, consulting with a nutritionist or dietitian can help tailor your food choices to meet individual needs.
As a dietitian in my clinic in London, I am asked the following question: Are prime drinks a healthy choice? Today, I will review what we found related to Prime drinks, compare them to other energy drinks, and give you my point of view.
What are Prime drinks? Why are they so popular?
Created in 2022 by YouTube sensations and amateur boxing rivals Logan Paul and Olajide Olayinka Williams Olatunji (KSI), these drinks became viral. There are two types: Prime Hydration and Prime Energy. One is more for sports fans, whereas the other is an instant boost of energy for adults.
The drinks have gained popularity due to their high-profile branding, celebrity endorsement and attractive marketing strategies. Their appeal is also enhanced by their flavours and the perception that they offer a performance boost.
What are the Prime ingredients? Do they contain sugar? Can children have it?
Prime energy drinks typically contain a mix of caffeine, B vitamins, electrolytes, and other ingredients aimed at boosting energy and hydration. The exact ingredients can vary between different products within the Prime line.
Prime hydration is caffeine free, contains water, coconut water, electrolytes (sodium, magnesium and potassium), branched-chain amino acids, antioxidants vitamins A and E, B vitamins, artificial sweeteners (sucralose and acesulfame potassium), natural flavours, gum arabic and ester gum as stabilisers, sea salt (in the hydration sticks).
Although Prime drinks have no added sugar, they use sugar substitutes (artificial sweeteners), like sucralose and/or Acesulfame K.
Due to their caffeine content, Prime energy drinks are not recommended for children or pregnant women, as excessive caffeine intake can have negative effects on their developing bodies.
What is it used for?
Prime energy drinks are designed to increase alertness and energy levels. They are often marketed to athletes and those needing a quick energy boost, especially before or after intense physical activity. Additionally, some versions are formulated to aid hydration and recovery.
Can I drink more than one bottle per day?
Prime energy
It’s generally advised to consume energy drinks in moderation. Drinking more than one bottle per day can lead to excessive caffeine intake, which may cause issues such as insomnia, jitteriness, or heart palpitations. It’s important to follow the recommended serving sizes.
Prime hydration
Yes, you can drink more than one bottle of Prime Hydration per day, but it’s important to consider a few factors. Prime Hydration is generally safe for most people because it contains no added sugars and has low calories. However, it is still rich in electrolytes, particularly potassium. Drinking too much potassium in a short period can lead to an imbalance, especially if you’re not losing electrolytes through sweat from exercise.
If you are not very active or sweating, excess electrolytes might not be necessary, and you could risk getting too much potassium or sodium.
Where to buy and how much does it cost?
Prime drinks are available at various retailers, including grocery stores, convenience stores, and online platforms. The price can vary depending on the retailer and the specific product, but typically, a bottle ranges from £2 to £4.
Prime hydration drink vs Gatorade
Prime and Gatorade are both popular hydration drinks, but they cater to different needs. Prime, a low-calorie, sugar-free option with coconut water and a higher potassium content, is marketed for general hydration and appeals to a younger audience. Gatorade, on the other hand, provides a more traditional formula with real sugars and higher sodium, designed for athletes needing quick energy and electrolyte replenishment during intense physical activity. As a nutritionist, I’d recommend Prime for everyday hydration due to its lower sugar content and fewer calories, making it a healthier option for those not engaged in strenuous exercise. However, Gatorade can be beneficial during prolonged or high-intensity workouts, where fast-acting carbohydrates and salt are essential to prevent dehydration and energy depletion. Moderation is key, as Gatorade’s sugar content may be unnecessary for casual drinkers.
Prime energy drink vs Lucozade
Prime and Lucozade are both energy drinks, but they have different formulations. Lucozade has been traditionally marketed as a sports drink and energy drink, containing carbohydrates and sometimes caffeine. Prime drinks are often marketed more towards energy and performance enhancement.
Is a Prime drink a better alternative to hydrating drinks?
Prime energy drinks are not a better alternative to hydrating drinks. Hydrating drinks like water, coconut water or electrolyte solutions are specifically designed to replenish fluids and electrolytes. Prime drinks have carbonated water, which should not be used as a substitute for regular water, it contains preservatives and artificial sweeteners, making it an ultra-processed product, which is already known to negatively impact our health. For hydration, water is generally more appropriate.
The dietitian’s explanation for Prime drinks
As a dietitian, I know that there are better alternatives for boosting energy or hydration. According to all the information gathered above about these energy drinks, it’s important to highlight that we should not exceed the recommended caffeine intake of 3 to 6 mg per kg of body weight. For example, for an adult weighing 60 kg, the caffeine intake limit should be a maximum of 360 mg per day.
To put this into perspective, one cup of espresso contains an average of 80 to 100 mg of caffeine, 200 ml of filtered coffee has around 90 mg, cola-based sodas have 50 mg of caffeine per 350 ml, and 50g of dark chocolate contains 35 mg of caffeine.
What I want to point out is that we can easily reach the maximum recommended daily intake of caffeine. For instance, in each can of this energy drink, there are 140 mg of caffeine. For the 60 kg person in the example, one can represent 40% of their total daily caffeine allowance.
Another important point to mention is the consumption of ultra-processed products, such as this energy drink. The intake of processed foods is associated with an increase in obesity, chronic diseases, and neurodegenerative conditions due to their composition, which is rich in chemical additives that are harmful to health.
Conclusion
So, is Prime Drink a healthy choice? Well, there are better ways to keep hydrated or to boost energy, like, for example, plain water, coconut water, pure coffee and a good diet! I wouldn’t suggest you drink it daily or as part of your exercise routine.
Get in touch with us and book a consultation with a dietitian from our team to guide you on the best diet to boost energy and the best way to keep well-hydrated for sports.
Ultra-processed foods are products that come from multiple stages of processing using various ingredients. Many of these ingredients are for industrial use only, meaning they don’t exist in nature as ready-to-use items.
These ingredients are formulated for specific purposes, such as extending the shelf life of food, giving artificial flavour to make the product more palatable, or providing creaminess to food products. Most of the time, these foods are made with the primary goal of increasing their sales potential.
As a dietitian, my mission is to teach my patients how to eat real food and how to choose their food wisely. I want to write about UPFs to inform you and empower you to make better food choices.
How is food classified?
The term “ultra-processed” comes from the NOVA food classification system developed by the University of São Paulo in Brazil. In this system, foods are categorised into four groups based on the type of processing involved in their production:
Category 1: Unprocessed or minimally processed foods – These are foods obtained directly from nature, such as vegetables, leaves, seeds, meats, fruits, eggs, and milk, and are consumed without undergoing any processing or alteration. Minimally processed foods involve minimal changes like cleaning and selecting grains for consumption, grinding grains into flour, freezing meat cuts, or pasteurising milk.
Category 2: Processed culinary ingredients – This group includes foods extracted from unprocessed or minimally processed foods or directly from nature to be used for seasoning and cooking. Examples include oils, fats, sugar, and salt.
Category 3: Processed foods – These are products made from unprocessed foods with added salt or sugar. Examples include preserved vegetables, fruits in syrup, cheese, and bread.
Category 4: Ultra-processed products – This category refers to the ultra-processed foods mentioned earlier. Examples include filled cookies, soft drinks, packaged snacks, instant noodles, processed and packaged meats, processed cereals, and processed yoghurts.
Why should we avoid ultra-processed foods in our daily diet?
This type of food product is nutritionally unbalanced, containing large amounts of salt, sugar, and fats, which leads to overconsumption due to its high palatability. Of these products, only a small portion comes from natural foods, with the rest made up of culinary ingredients and food additives.
Often, these products contain ingredients exclusive to the industry, developed in labs from petroleum and coal. These additives are included to extend the shelf life, enhance flavour, and keep consumers coming back to buy more.
Did you know that bread, classified as processed food, can become ultra-processed if extra ingredients like hydrogenated vegetable fats, sugar, starch, whey protein and emulsifiers are added? Processed bread should only contain flour, yeast, water, and salt on its ingredient list.
Have you heard of empty calories?
Empty calories come from foods that provide energy, often in large amounts, mostly from poor-quality sugars and fats, without supplying nutrients like vitamins, minerals, or fibre. That’s why they’re called “empty”, you’re consuming a lot of calories without the essential nutrients that are vital for health.
So, how do you know if a food is ultra-processed?
The best way is to read food labels. The main part to check is the ingredient list. If a product has a long list of ingredients, usually more than five, and contains unfamiliar names, it’s likely an ultra-processed product.
Did you know the ingredients are listed in order of quantity? So, the first ingredient listed is the most abundant. If sugar is listed first, then sugar is the main component.
And what about products marketed as low-calorie, diet, or light? Are they a better option?
The answer is no. Often, to reduce calories or remove something specific like sugar or fat, companies add other substances to maintain the expected texture, flavour, and aroma. Many times, fat is reduced at the expense of adding more sugar or vice versa. Additionally, chemicals are often added to mimic the effects of sugar or fat. The big issue is the marketing of these products, which promotes them as healthy due to lower fat, for example. Many emulsifiers are added to UPFs to improve taste and texture, and while some studies suggest they may have negative health effects, more research is needed to determine their exact impact.
Can light or diet ultra-processed foods cause weight gain?
While light or diet ultra-processed foods may reduce certain ingredients like sugar or fat, they often contain additives that enhance flavour, which may encourage overconsumption, potentially leading to weight gain. There is growing evidence that high consumption of ultra-processed foods may be associated with obesity, as they are often energy-dense and low in nutritional value.
As a dietitian in my clinic, I always recommend eating whole foods in their natural form and always avoid low-fat and light versions. Natural fats are not the enemy, as we need healthy fats in our diet for hormone brain health.
And have you noticed the packaging of these UPFs?
They are often brightly coloured to catch the consumer’s eye, and they usually come in large packages, encouraging overeating. Also, these packages are designed to be easy to open, requiring no physical effort, which further promotes a sedentary lifestyle since you don’t even need to prepare your food.
Another important point is the environmental impact.
The production of ultra-processed products is considered harmful to the planet for several reasons, such as:
They increase waste from packaging, which ends up being discarded and polluting the environment.
The industries that produce these products require large areas of land and advanced technology, leading to deforestation to make space for new factories.
The demand for sugar and oils promotes monoculture farming, which relies heavily on pesticides and fertilisers, which is strongly associated with soil and water contamination.
It also requires large-scale distribution of these products, involving long transportation routes that contribute to increased pollution and energy consumption.
Navigating the world of food labels and understanding the impact of UPFs on your health can be overwhelming. That’s where a professional nutritionist comes in. By working with a nutritionist, you’ll receive personalised guidance tailored to your unique health needs and lifestyle. Whether it’s identifying healthier alternatives, understanding portion sizes, or learning to read ingredient labels effectively, a nutritionist helps you make informed, balanced food choices.
In addition to creating a customised nutrition plan, a nutritionist provides ongoing support to help you stay on track with your goals. From meal planning to offering practical tips for daily challenges, you’ll have expert advice every step of the way. Our clinic also offers continuous communication through our app, where you can ask questions, get encouragement, and have your plan adjusted in real time based on your progress.
With the right guidance, achieving a healthier lifestyle and reducing your reliance on UPFs becomes not only manageable but sustainable in the long term.
In this article, we will discuss the 10 worst foods for IBS and why they are not a good option.
Irritable Bowel Syndrome (IBS) is a condition that affects the digestive system, causing symptoms like abdominal pain, bloating, and changes in bowel habits. Managing these symptoms often requires identifying and avoiding trigger foods. It’s also important to investigate other potential triggers, such as the presence of bacteria, allergens, or low-grade inflammation linked to metabolic conditions like high cholesterol and altered blood sugar levels.
Here are the 10 worst foods for people with IBS.
1. High-FODMAP Foods
FODMAPs (fermentable carbohydrates) can be difficult for those with IBS to digest, leading to symptoms like bloating, and discomfort. Common high-FODMAP foods include:
Fruit and vegetable: apple, apricot, avocado, blackberry, cherry, fig, fruit juices, lychee, mango, nectarine, pear, persimmon, plum, watermelon, asparagus, artichoke, beetroot, cauliflower, chicory, corn, garlic, green onions (the white part), mushroom, okra, onion, pea.
These foods often contain additives like emulsifiers that can disrupt gut health and worsen IBS symptoms. Prefer to peel more foods and unwrap less; use whole and minimally processed foods as the basis of your diet, and avoid processed and cured meats.
These scan be harsh on the digestive system and trigger IBS symptoms. These sweeteners are often in sugar-free candies, gums, and diet drinks. Instead, opt for natural sweeteners like stevia or small amounts of honey (if tolerated).
4. Foods Low in Fiber
A diet low in fibre, such as one high in refined cereals like:
white bread
pasta
white rice
Diet high in refined carbohydrates and low in fibre can contribute to constipation and exacerbate IBS symptoms.
Incorporating fibre-rich foods like oats, chia seeds, and whole-grain products can improve digestion and help regulate bowel movements.
5. Fatty foods
Fried foods or those rich in fats, especially animal fat, can worsen symptoms of intestinal inflammation. Prefer good sources of fat, within the amount your body needs, such as avocado, nuts, seeds, and olive oil.
6. Poorly digested foods:
Our digestion begins in the mouth with the chewing process, which generates mechanical digestion. It is well known that inadequate and rapid chewing can result in ineffective digestion of food, which may worsen gut health and exacerbate IBS symptoms.
7. Spicy Foods
Spicy foods can irritate the digestive tract, leading to symptoms like heartburn, indigestion, and diarrhoea. If you have IBS, it’s best to avoid overly spicy dishes. Opt for milder seasonings like herbs (basil, oregano) or a squeeze of lemon for flavour without the heat.
8. Caffeinated Beverages
Caffeine can stimulate the intestines and increase the risk of diarrhoea in IBS sufferers.
Coffee
certain teas
energy drinks
These drinks can all exacerbate symptoms. Herbal teas like peppermint or chamomile can be soothing alternatives, with peppermint also offering additional relief for IBS symptoms.
9. Carbonated Drinks
The bubbles in fizzy drinks can cause gas and bloating, worsening IBS symptoms.
sodas
fizzy water
beer
These are common offenders. Instead, stick to still water, herbal teas, or diluted fruit juices without added sugar.
10. Alcohol
Frequent alcohol consumption can irritate the lining of our gut and worsen IBS symptoms, in addition to being associated with a reduction in the variety of beneficial bacteria present in our gut, which may be one of the triggers for IBS.
So what should I eat instead?
An IBS-friendly diet based on a Low FODMAP diet, includes
Protein options: Chicken, turkey, eggs, and fish
Fruits: Bananas, blueberries, strawberries
Vegetables: Zucchini, carrots, spinach, and cucumbers
Grains: Quinoa, rice, and oats
Lifestyle Tips for Managing IBS
Beyond diet, lifestyle changes can be highly beneficial in managing IBS symptoms. Some additional tips include:
Exercise regularly: Physical activity can help stimulate digestion and reduce stress.
Eat smaller, more frequent meals: Large meals may trigger IBS flare-ups, so consider eating smaller portions throughout the day.
Track your symptoms: Keeping a food and symptom diary can help you identify patterns and better manage triggers.
Managing IBS diet
Everyone’s digestion system is different. Some people with IBS can tolerate certain foods better than others. The list of the 10 worst foods for IBS is a guidance to help suffers to control and pinpoint better their digestive issues. However, if you are experience strong and continuous symptoms, the best approach is to find a nutritionist for IBS near you and discuss your diet plan. The IBS diet treatment is unique as the reactions and symptoms can vary. It is not advisable to remove foods or food groups without professional supervision as you can lack in nutrients. Get in touch with our team today and book your IBS dietitian consultation.
The Thyroid: Essential for Regulating Various Bodily Functions
In this article, we will explore the best diet for thyroid function and weight control. Because it is not a straightforward topic, firstly we will explain thyroid function and thyroid issues in more detail.
The thyroid is crucial for regulating numerous processes in the body and is involved in nearly all bodily functions. Any changes in its functioning can impact metabolism. The thyroid produces thyroid hormones, which are vital for activating many mechanisms in the body, including weight management. If the nutrient supply to the thyroid is insufficient or if there is pre-existing inflammation, there may be inadequate synthesis of thyroid hormones. Therefore, it’s essential to evaluate each case individually and seek nutritional guidance from a nutritionist or dietitian. This will help tailor a diet that supports thyroid function and promotes overall health, including healthy weight management.
What is the Thyroid?
The thyroid is a gland located at the base of the neck. It is stimulated by TSH (Thyroid-Stimulating Hormone), which promotes the production of two other hormones essential for metabolism: Thyroxine (T4) and Triiodothyronine (T3). T4 is produced in larger quantities but is less metabolically active, whereas T3 is the more active form, though produced in smaller amounts. However, T4 can be converted into T3 in the body, which is crucial for maintaining proper and balanced metabolic function, as a deficiency in one can compromise the production of the other, affecting the body’s functioning and lowering the quality of life.
In situations of inflammation, such as obesity, there can be hormonal dysregulation and alterations in bodily functions. The thyroid contributes to regulating metabolism and energy balance, which can influence appetite and body weight. Additionally, keeping the thyroid healthy helps regulate basal metabolic rate, promotes thermogenesis, and minimises body fat accumulation. Therefore, there is a direct relationship between obesity and thyroid function, as weight gain, an inflammatory process, can disrupt the production and action of thyroid hormones.
Since the thyroid produces hormones that impact overall health and well-being, it is important to assess whether these hormone levels are appropriate before starting a weight loss programme. Overproduction or deficiency of these hormones can result in hyperthyroidism or hypothyroidism, respectively. These conditions can cause problems in the body, which can be minimised with proper nutritional guidance, and planning a diet that healthily stimulates the thyroid.
What Are the Types of Thyroid Problems?
Thyroid issues can arise from imbalances in the production of thyroid hormones (TH) and other pre-existing metabolic changes. TH influence the entire body’s functioning and can affect energy expenditure, as well as other organs like adipose tissue, the brain, liver, and pancreas.
Examples of problems that can occur when there is a thyroid imbalance include:
Hypothyroidism: This condition is associated with reduced TH levels, leading to decreased energy expenditure even at rest, resulting in a slower metabolism. This can lead to weight gain, increased cholesterol levels, and reduced fat breakdown, thereby increasing the risk of cardiovascular disease and Diabetes Mellitus. This condition can also be caused by iodine deficiency in the diet or autoimmune diseases.
Hyperthyroidism: Linked to increased TH production, this condition can raise resting energy expenditure and overstimulate the metabolism. It can be caused by thyroid inflammation, autoimmune diseases, or thyroid nodules. Symptoms may include hyperactivity, weight loss, anxiety, nervousness, tachycardia, and reduced cholesterol levels.
Hashimoto’s Disease: An autoimmune form of hypothyroidism where the immune system attacks the thyroid, potentially leading to the gland’s destruction. Blood tests for thyroid antibodies are necessary for diagnosis. Symptoms may include nervousness, gastrointestinal and cardiovascular issues, mood swings, and chronic fatigue.
Thyroid Nodules: Lumps that can form in the thyroid. These nodules can be benign (non-cancerous) or malignant (cancerous). Typically, there are no symptoms, but they may cause discomfort such as pain, difficulty swallowing, and voice changes. Evaluations might include TSH levels, ultrasound, and biopsy if necessary.
Graves’ Disease: An autoimmune disorder where the immune system attacks the thyroid, causing it to produce excess hormones. This condition leads to hyperthyroidism, and symptoms may resemble those of hyperthyroidism, along with prominent eyes.
Thyroid Cancer: Various types of thyroid cancer can develop in different parts of the gland for numerous reasons, such as overstimulation of thyroid cells. Symptoms may include neck pain, difficulty speaking, breathing, and swallowing. Diagnosis is confirmed through biopsy, imaging tests, and patient-reported symptoms.
Thyroiditis: Inflammation of the thyroid gland, where cases of hyperthyroidism followed by transient or permanent hypothyroidism can occur. As an autoimmune disorder, symptoms are similar to those of hypothyroidism. There are two forms: Subacute Thyroiditis, an inflammatory disease caused by viral infection, and Postpartum Thyroiditis, which occurs within one year after childbirth.
Goitre: This can occur due to iodine deficiency in the diet. As iodine is essential for thyroid function, reduced iodine intake forces the thyroid to compensate, potentially leading to goitre. Symptoms include visible swelling in the neck, which can cause difficulty swallowing or breathing.
Given the various changes that can occur due to thyroid hormone imbalances, it’s crucial to consider the most specific treatment and diet for each case. These changes can have different impacts on health and body weight. It is ideal to seek guidance with a registered dietitian or nutritionist to tailor the best nutritional treatment.
What Are the Best Foods to Eat for Weight Loss with Thyroid Issues?
The nutrients consumed in the diet can affect thyroid development. Certain vitamins and minerals are essential for thyroid gland function and regulation, as well as for weight loss. These nutrients include iodine, selenium, iron, zinc, magnesium, vitamin D, and the B complex.
For these nutrients to be absorbed in the intestine, gut health must be evaluated, as an imbalance in gut bacteria can lead to nutrient deficiencies. Thus, consuming fewer foods rich in the vitamins and minerals mentioned above may increase the likelihood of thyroid issues and weight gain.
The best foods for supporting thyroid health and weight loss include nuts and seeds, eggs, fish and seafood, lean protein sources, mushrooms, berries, and dark green vegetables. It’s important to combine diet with a healthy lifestyle to manage stress and achieve better quality of life.
The Most Beneficial Diets for Thyroid Health and Weight Loss
The effects of diet on weight loss and thyroid health depend on each individual’s metabolism, so each diet needs to be personalised, balanced, and tailored to individual needs.
Certain diets can positively impact weight loss and support thyroid function. These nutritional strategies aim to reduce inflammation by providing foods with antioxidant properties. Additionally, low glycemic index (GI) diets tend to help with weight control by promoting satiety and supporting thyroid function. The low GI diet provide foods that release glucose slowly into the bloodstream due to their lower simple carbohydrate content.
MEDITERRANEAN AND PLANT-BASED DIET
Mediterranean and Plant-Based Diets can be beneficial for thyroid health and weight loss. Consuming fruits and vegetables protects against the development of metabolic diseases such as diabetes, obesity, cardiovascular diseases, and thyroid disorders. Therefore, these two strategies are effective in promoting weight loss and thyroid health.
CALORIE DEFICIT DIET
Managing caloric intake is one factor that may influence overall metabolism, but thyroid health is complex and requires a tailored approach.
The caloric deficit should also be considered to reduce the inflammatory process associated with weight gain and to support thyroid function. By reducing daily caloric intake, thyroid hormones can be better activated, contributing to a balanced metabolism.
INTERMITTENT FASTING
Intermittent fasting may have metabolic benefits, such as improved glycemic control and lipid profile. However, consult with a healthcare provider before making changes to your diet. This may occur because glucose availability to cells is more balanced and possibly reduced, leading to greater satiety, reduced cancer cell proliferation, and less body fat accumulation.
What to Avoid and Why
Several factors can influence thyroid function, including external environment and lifestyle choices such as diet, physical activity, and social life. It’s essential to understand what choices to make and which foods to avoid to ensure healthy thyroid performance.
GLUTEN and SOY
Some individuals with autoimmune thyroid conditions, like Hashimoto’s, may find it beneficial to limit gluten or soy, but it’s important to consult a healthcare professional before making significant dietary changes.
CRUCIFEROUS VEGETABLES
Cruciferous vegetables, such as broccoli, cauliflower, and kale, may directly affect the thyroid because they contain a nutrient that can inhibit iodine absorption from food. Since iodine is important for thyroid function, it’s crucial to balance cruciferous vegetable consumption with iodine to maintain thyroid health. The exact amount of cruciferous vegetables that might negatively affect the thyroid is still unknown.
CAFFEINE
Caffeine and alcohol can reduce the absorption of vitamins and minerals in the gut. They decreasing the availability of nutrients essential for thyroid function. Additionally, excessive consumption of processed and industrialised foods can promote the development of metabolic diseases in the body such as weight gain, Diabetes Mellitus, and high cholesterol, and can alter thyroid functions. Therefore, reducing the intake of these foods is necessary to ensure quality of life and health.
It is important to mention that the foods mentioned above should be eaten in small quantities or not so regularly. It doesn’t mean that you can’t consume them, it is advisable to speak to a nutritionist to understand the frequency and quantity recommended for each individual.
What is the takeaway message?
Since thyroid function is highly individual, any diet or weight management approach must be tailored to the person. Everyone has specific needs that must be carefully considered to maintain hormonal balance and overall well-being. That’s why it’s crucial to consult with a nutritionist to develop a suitable eating plan that meets your unique needs, supports thyroid health, and helps you achieve effective and lasting results.
The tips in this article are meant to be for information and should not rule out any recommendations from your doctors or it is not intended to treat thyroid.
If you are trying to lose weight by yourself, you might be wondering how a nutritionist can help you on your weight loss journey. The role of a registered nutritionist or dietitian is to provide appropriate nutrition education to support effective nutritional care throughout the weight loss process. Some of the nutritionist’s purposes include conducting a detailed assessment of the patient’s health history, eating habits, and lifestyle to create a personalised meal plan that meets the set objectives. In addition to these goals, the nutritionist should carry out regular follow-ups to make any necessary adjustments to the patient’s diet, ensuring effective adherence to the meal plan.
What to Expect in a Consultation with a Nutritionist?
Developing an Individualised Meal Plan: The meal plan needs to be designed and adapted to the patient’s routine, needs, and preferences. All health issues indicated by the patient during the nutritional assessment (a questionnaire about lifestyle and eating habits) are taken into account. These issues may relate to gut health, food intolerances and allergies, metabolic diseases such as obesity, diabetes, high cholesterol, fatty liver, and menopause, among others. In addition to these factors, the patient’s work, leisure, study, and exercise routines are also considered when creating the meal plan.
Providing Nutritional Education: The nutritionist should educate patients about the importance of eating different food groups, how the combination of foods can support the weight loss journey and the reasons for including or excluding certain foods in each nutritional strategy. Patients should also be taught how to read food labels in supermarkets and make smart food choices when eating out.
Conducting Follow-Ups and Making Dietary Adjustments: Regular follow-ups with the nutritionist are essential for clarifying doubts about the meal plan, discussing supplement recommendations, and adjusting the diet as progress and challenges arise, thus maintaining motivation and focus. Additionally, having blood test results requested and interpreted by the nutritionist allows for more precise nutritional monitoring, ensuring the balance of health indicators such as cholesterol, blood glucose, and thyroid function, among others.
Offering Emotional and Motivational Support: Providing emotional support during the weight loss process may assist patients in addressing emotional challenges related to eating, increasing their confidence in reaching their goals and reinforcing the importance of nutritional guidance.
Proposing Weight Loss Strategies: During the weight loss process, the nutritionist can develop nutritional and lifestyle interventions that may help the patient manage periods where weight loss progress slows. These strategies may involve changes in diet, guidance on incorporating physical exercise to enhance weight loss and using informational materials on nutrition. Additionally, blood tests may be requested to check for possible nutritional deficiencies, which can be addressed through dietary adjustments or specific supplementation.
Why should I hire a nutritionist or dietitian for weight loss?
A nutritionist or dietitian plays a fundamental role in the weight loss process, offering not only a personalised meal plan but also the education, emotional support, and strategies necessary to ensure long-term success.
If you are trying to lose weight and need support, find a nutritionist or dietitian who fulfils the roles described above. It is not an easy journey so having professional guidance and support will make your journey easier.
In our clinic, from the initial assessment to ongoing follow-ups, each step is carefully planned to meet individual needs, supporting sustainable and balanced approaches to weight management. With the support of one of our team’s nutritionists or dietitians, patients not only achieve their weight goals but also develop eating and lifestyle habits that improve their overall health and well-being.
Ginger shots have recently become very popular, with shops and cafes selling their brand of the shot. It is also known as an anti-inflammatory shot. This article will explore the ginger shots benefits and whether they are for everyone.
Ginger is a popular medicinal plant known for helping reduce inflammation, containing antioxidant properties, and relieving pain through its analgesic effect. Ginger shots are becoming well-known and are easy to add to your diet.
What are ginger shots?
They are small, concentrated doses made from ginger juice, which can be mixed with other health-promoting ingredients such as lemon, honey, and turmeric.
Ginger shots benefits to health
Ginger is anti-inflammatory, which can help reduce inflammation and body aches, and it has neuroprotective effects. Patients experiencing intense menstrual pain and migraines may benefit from using ginger shots during the luteal phase of the menstrual cycle.
Its effects are also observed during pregnancy and cancer treatment. For instance, ginger can help alleviate symptoms of nausea and vomiting, and might reduce the side effects of chemotherapy.
Opting for ginger shots to prevent gastrointestinal issues is a great idea because they help protect your gut cells and improve digestion. They have properties that reduce bloating and gas in the intestines. Additionally, ginger boosts the immune system by enhancing the protection of intestinal cells, supporting a healthy gut microbiome, and fighting infections.
When combined with lifestyle changes such as regular physical exercise and a healthy diet, these anti-inflammatory shots may contribute to positive results in weight loss and fat reduction. However, individual results can vary, and it’s important to approach weight management with a comprehensive strategy that includes a balanced diet and exercise supervised by a nutritionist.
The nutrients present in ginger, known as gingerols, help boost metabolism, increase energy, and reduce fatigue. Therefore, ginger intake may enhance mitochondrial activity in the body, which could support a higher rate of energy burn. These benefits are from ginger’s antioxidant properties, which can interfere with the production of free radicals and mitigate their effects on the body, effectively combating inflammation and ageing. As a result, ginger shots can also support skin health by reducing collagen breakdown and helping to prevent wrinkles and age spots.
Ginger shots benefits also include the support of glycemic control (speed that the sugar from food is release to the blood stream) by regulating blood sugar levels, and exerting anti-diabetic effects, which means they can improve the body’s use of glucose. This way, it may enhance insulin sensitivity and reduce blood glucose levels. Therefore, including ginger shots in your routine could potentially lower the risk of developing conditions such as Diabetes Mellitus.
Moreover, using ginger extract in ginger shots can help inhibit lipid accumulation in the blood, potentially reducing cholesterol levels. This may benefit patients with cardiovascular diseases and other lipid disorders.
Do ginger shots help with weight loss?
The answer is yes if combined with the right diet.
Ginger is an herbal plant rich in phytochemicals that can assist in treating obesity and promoting weight loss through various mechanisms in the body. One such mechanism is its ability to reduce carbohydrate absorption in the intestines, which is favourable for the weight loss process.
In addition, incorporating ginger shots into your routine can stimulate thermogenesis by activating metabolism, increasing lipolysis (fat breakdown), and reducing calorie intake through its satiating effect. But it alone won’t do miracles. See a nutritionist to help you with weight loss.
How to prepare and consume ginger shots
A useful tip is to prepare ginger shots in larger quantities and store them in a glass container in the fridge to include in your routine throughout the week. The ideal time to have them is in the morning, but they can also be taken during the day for an extra energy boost.
It is important to note that ginger shots should be incorporated according to an individual’s metabolic needs to ensure the desired results. For this reason, consulting with one of our registered nutritionists and dietitians will guide you on how to add these small doses of ginger into your routine.
The most commonly used ingredients are:
Ginger powder or fresh ginger root
Juice of 1 lemon
Honey
Turmeric
Cayenne pepper
Glutamine powder (excellent for gut health)
Cold or hot water to dilute the mixture.
For preparation of the anti-inflammatory shots, we suggest mixing all the ingredients in a blender and straining the liquid if necessary. You can make ice cubes of the mixture and add boiling water in the morning to drink.
What is the recommended daily dose to be effective for health?
When it comes to health benefits, the dosage is very important. The daily dose of ginger will depend on each case. Ideally, you should seek guidance from a nutritionist to determine the appropriate duration of use, quantity, and timing of ingestion based on your specific needs. To fully benefit from this herbal remedy, it’s recommended to use it in cycles, allowing for periods of use and rest within a suitable timeframe.
Excessive consumption of ginger shots can cause some side effects, making it unsuitable for use in certain situations. Examples of symptoms from excessive consumption include heartburn, reflux, diarrhoea, and stomach pain.
There may be questions about who benefits from daily ginger shot consumption and who should avoid it. This uncertainty often arises from associating ginger only with the previously mentioned symptoms when there is already some gastrointestinal disturbance. However, using ginger as a complementary treatment for inflammatory diseases can be beneficial.
Who should avoid the shots?
Individuals intolerant to ginger or diagnosed with low blood pressure should avoid excessive ginger consumption.
Due to the potential risk of causing postpartum haemorrhage, pregnant women should avoid excessive ginger use close to the onset of labour.
Combining medications with ginger may lead to interactions, so it is essential to assess the effects of such interactions carefully. Individuals who continuously take anticoagulants or antiplatelet medications should avoid ginger in their diet.
To ensure an even better quality of life, when consumed in the right quantity, ginger shots might be a great option due to their anti-inflammatory, antioxidant, and neuroprotective effects on the human body.
If you like to know how to include ginger shots in your diet and make the most of the ginger shot benefits, please contact us to schedule a consultation with one of our nutritionists.
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Booking
Choose a Package and Book a Consultation. After selecting and purchasing your desired package or consultation, you will be provided with a link to schedule your initial appointment.
Pre-Consultation Assessment:
Before your consultation, you will receive a link via email to a detailed questionnaire. This form is crafted to collect information about your routine, health, lifestyle, family history, goals, and specific needs, enabling our nutritionists and dietitians to customise your session for the utmost relevance and impact.
Consultation Session:
During your 1-hour appointment, the nutritionist will take your body measurements and discuss in detail your goals, medical history, food preferences, routine and lifestyle so they can have a better understanding of your lifestyle. After that, the nutritionist will chose the right strategy and set realistic goals for you that you both agree.
Client gets meal Plan:
The nutritionist will decide the best strategy and design a personalised meal plan and nutrition recommendations. Supplements might be necessary depending on each individual.
Ongoing Support:
After your consultation, you will leave the room with direct contact with your nutritionist where you can ask unlimited questions about the programme and or ask for help and guidance. We will support you all the way. Follow up session to monitor progress and change diet strategies will be arranged after your first consultation.
