Goodnessme Nutrition

Watermelon - the perfect summer fruit, so juicy.
🍉🍉Very rainy here today this Sunday and we cancelled a camping trip at the last minute because we just got back from our holiday and everyone was so tired. Really gutted we missed catching up with our friends but glad to be waking up warm and dry feeling fresh!
🍉🍉Did you know watermelon is higher in lycopene than tomatoes, and it is more bioavailable which means your body can use this form of the antioxidant even better than tomatoes which are famous for their lycopene action. :)

Blackberry, spinach, cashew nut and protein powder smoothie. Happy Saturday to you 😀
I'm back from holidays and really feeling the need for vegetables and fresh food at every opportunity. There was very limited choices away and I struggled a bit with lack of variety in fresh foods.
... We ate so much more pasta, bread, cheese, chips and booze than I would normally have and I'm feeling a bit sluggish. It was a brilliant holiday though, so nice to get away.
This week to get back on track I'm aiming for 7 a day at least, reducing carbs a bit and getting exercising again to regain my energy. I've also restarted my kombucha bug pets so loving having those again too!
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Interesting article about gut health and the impact of the microbiome on malnourished children. http://www.bbc.com/…/20180808-gut-bacte ria-that-could-cure-…

Have you ever thought about eating insects??😮
Edible crickets have been talked about as a new future for protein as they are cheap and easy to farm, and now it's gut health that might benefit too! 🦗🐜
This study showed people who ate 25g a day of crickets powdered into their food had improvements in their gut bacteria.
... Could you eat insects??
https://www.nature.com/articles/s41598-01 8-29032-2
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This petition asks the government to adapt the sugar tax to include maltodextrin which is very like sugar in the body but doesn't show up when you look at the packet. Some explanation from @BANT which is my nutritional therapy body:
"If you have been paying attention to the sugar debate over the last few years you will know that you need to understand how much sugar you are eating. You will understand that there are hidden sugars in foods and labelling has been changed to h...elp you know where and how much by including sugar in grams on a label. Calorific maltodextrin is not a sugar, but it has the same or worse effect on the body as sugar.
Calorific maltodextrin is not classified as a sugar, so shows as ZERO grams of sugar on a food label, yet it can act like a free sugar in the body. It has a huge glycemic hit spiking blood sugar and insulin enormously. It is prolific in our food as a fat substitute, thickening agent or filler and is an ingredient in things like desserts, sauces, salad dressings, processed foods, coffees, teas, powdered soft drinks, and sports drinks.
Everyone needs to be able to know what is in their food and how much effect it is having. The food industry is taking advantage of a flawed SUGAR TAX definition of carbohydrates to mislead the public and use maltodextrin as a free sugar.
Every day many diabetics inadvertently spike their blood sugar. Diabetics, athletes and health conscious adults and children, the public are being misled. If it acts like a sugar it should be included as a sugar. Calorific maltodextrin acts as free sugar."
https://petition.parliament.uk/petitions/ 225684
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Oats for breakfast - I love oats and how satisfying they are as a first meal. They can be mixed in so many different ways, today I had nectarines, walnuts, hazelnuts and yoghurt.
The fibre in oats will help to feed the bugs in your gut so they can produce Short Chain Fatty Acids which help reduce inflammation and give us energy. These are so important for gut health and our overall health.
Increasing your fibre will help give the bugs what they need to work with you and create health.

Have you tried using rice pancakes? Available in some supermarkets and most Chinese supermarkets.
They are hard and opaque when you buy them, but soaked in hot water for a few seconds they become soft and you can fill them with stir fried veggies for a quick lunchtime treat.
We like to add seaweed (nori sheets) and toasted sesame seeds, and some tamari with stir fried veggies like carrot, broccoli, cabbage or peppers. It's lovely with a bit of fresh ginger too. You could add prawns or meat as well.

I'm taking on a few new nutrition coaching clients from end of August if you want to take back control of your diet and support your body with any existing health conditions.
Contact me to book a time to speak to me first so you can see if we are a good fit to work together.

Do you burp after eating? Or know someone who does? Excess gas after eating could indicate you could need a boost to your digestive power. We have enzymes which break food down throughout the digestive system, and there are separate enzymes for splitting down fats, carbs and proteins. Bloating/belching/flatulence 45-60 minutes after eating can indicate your pancreatic enzymes aren't functioning as well as they could. You can take digestive enzymes to help your body out dur...ing times of insufficiency. Eating a well balanced diet is the best way to support your body with the right building blocks to make the enzymes.
If you need some direction on how to create a balanced diet that suits your digestion then please get in touch to book a free 15 min call to talk about how nutritional therapy can help you.
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Tips for Constipation - Nutritional Therapists will ask you about your bowel movements, we like people to aim for 2-3 times a day, and less is than once a day is considered constipated.
Constipation can occur if stools become hard to pass, or there is a lack of motility in the gut. If you're not passing a bowel movement every day toxins and hormones can recirculate back into the body through the colon.
Vegetables and fruit naturally contain water so increasing your intake t...o 7 a day can normally help, as well as drinking 2 litres of water.
Some foods contain a natural laxative and can help with constipation. 🥜Linseeds / flaxseeds can help form a soft stool. Try soaking a tablespoon in water overnight and drinking the water in the morning, or add ground flaxseeds to cereal or salads. 🍎Dried fruits like prunes can help too. 🍏Stewed apple is great for the colon and feeds the bugs in our gut. 🥕Up your fibre intake - all vegetables and fruits will help with this Exercise will also help get things moving, aim to move your body for at least 30 mins 5-6 times a week. Also try breathing exercises as we naturally stop digesting foods in times of stress. Raise your feet up on a low stool when doing a poo. Squatting is a more natural position and can help the bowels to open. Always go to the toilet when you feel you need to poo, holding onto it interferes with the nerve connection which allows us to let go. Set a certain time of the day when you try to go, perhaps first thing in the morning, and after a meal. Check your iron tablets if you’re taking them. Iron in the form of ferrous sulphate can cause constipation so look for an organic iron if this is a problem.
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Have you tried Green tea?
Green tea is a rich source of antioxidants (EGCG) which are very beneficial to our health. Green tea also contains a high amount of an amino acid known as L-theanine which promotes relaxation, can reduce stress, and may have an anti-depressant effect. This is why green tea can be less stimulating than tea or coffee for some people.
Green tea does contain some caffeine but less than tea or coffee. Try matcha (green powder made from the whole tea lea...f) for extra antioxidant levels. I love a matcha latte with almond milk
Most of us know that too much coffee or tea can be bad for us, and it can be easy to become reliant on that morning pick me up.
Coffee and tea both have health benefits and you don't need to give them up completely, but caffeine is a diuretic as well as creating a physiological stress response by triggering our fight or flight system - that's what wakes us up. Try drinking a glass of water with your morning coffee to help combat the diuretic effect.
Aim to limit your caffeine intake to 1-2 cups a day to aid deeper sleep and avoid interference with sleep cycles.
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A good days training on brain health and how to look after cognitive function as we are, as well as eating right for good mental health.

Just picked 1kg of blackberries from the wall at the end of our garden. They are enormous! Must be all the sunshine 🌞🌞 Feel so lucky they are delicious, organic, and very convenient! Blackberries are really rich with antioxidants so look out for hedgerow treats if you're out and about.

Great course from Wild Country Woman Fitness Coach to boost you in your forties

Do you know someone who could benefit from my healthy eating tips and nutrition insights? I'd really appreciate it if you share this page with someone who might enjoy it, or tag them below. Thank you 😊

How do you know if you're getting enough iron? http://goodnessme-nutrition.com/…/iron- are-you-getting-eno…/

Why I've focussed on Weight Loss in Get Healthy group this week

If you need any more encouragement to eat up you veggies, some new research published this week showed women are better protected from breast cancer if they eat more vegetables.
Those who ate more than 5.5 servings of fruits and vegetables each day had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. Those women who did get breast cancer also had less aggressive forms of the disease.
Another reason to aim for 7 a day (5 veg and 2 fruits) rather t...han 5 a day. Can you add a little more to your diet today.
Try adding a smoothie with some veg, or just putting one more extra vegetable in your lunch for a start!
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YOU CHOOSE - Which picture might interest you if you were scrolling through Facebook and looking for inspiration for your healthy eating? I'm putting a Facebook Ad together for my new coaching programme which is launching in the autumn and I'm wondering if any of these pictures or titles (or different combination of any of them) might hit the right note with you, my lovely audience! 😊
If any creative type people have advice for me it's very welcome! Just type 1,2,3,or 4 if you don't have time to comment further. Thank you!

The 7 day gut reset is really great! with delicious recipes and ideas. I received brilliant support from Anna, who knows an incredible amount about not only nutrition but good health and physical and mental well being. It was £19 well spent, worth every penny.

Really interesting to look more closely at nutrition, and it has made me rethink about my choices for myself and my family.

Recipes were interesting and I tried new ingredients. Thank you!

I’ve just finished Anna’s 7 Day gut reset. So many brilliant recipes and loads of support and information along the way. Highly recommended. Thanks Anna!

I had the pleasure of listening to Anna at the CNP Open day recently. I found Anna’s knowledge on gut health and nutritian overall superb and would recommend to anybody looking to improve their health.

Anna is great! Friendly and Knowledgeable and approachable.

Anna is friendly, knowledgable, approachable and caring! Everything you would want in a nutritionalist