Sophie Gayer Dietitian

The importance of not believing everything you read online.... 🙄

I passed!!!! I have just completed my post graduate certificate (PGCert) in eating disorders.
Big shout out to my mum for the cute balloon.

I just had to share with you my new bolognaise recipe... It was a bit of a throw it all in meal and it just worked! The secret ingredient is BAKED BEANS! Add them in just as the meat has browned to thicken the sauce. Not only does it make it super delicious but it also increases the fibre and lowers the saturated fat content per portion!
Recipe (serves 6) 1 large onion Few sprays of fry light... Garlic 500g 5% mince 500g passata 2 tbsp beef gravy granules Dried mixed herbs
Per serving: 300kcal, 35g protein, 12g fibre
Fry over the onion, garlic and mince. Add in the rest of the ingredients and leave to bubble for about an hour. Serve with pasta or potatoes and veggies.
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Another excellent summary of a recent paper. Eating eggs in moderation is not a problem, they are a fantastic source of protein, vitamins and minerals.
The only question now is how you do like yours in the morning? 😝

Currently on holiday in Morocco.... Loving the local cuisine - So many delicious spices and flavours. Excuse the frog face 😂🐸

This is the new campaign from the BDA (British dietetic association) encouraging children and young people to eat their veggies. Studies show a link between an increase in fruits and vegetables and a lower risk for cardiovascular disease including strokes and heart attacks.
So, EAT THEM TO DEFEAT THEM!

This is what we're actually thinking. Not about fad diets and we're definitely not judging you!

Jamie Oliver on Channel-4 highlighting the fact that doctors do not get enough nutrition training... A maximum of 8hrs across a 5 year degree.
Further proof that we as dietitians are the experts as we have had at least 4 years of full-time training!!

It's less than 5 weeks to Christmas!! (And yes, I made a curly kale tree...)
It's that time of year again when people overindulge a little too much which leads to that January health kick. Make an appointment today to discuss ways to avoid piling on the pounds over the next few weeks and enjoy a healthier Christmas and New year.

Hummus! The pros and cons:
Pros: An excellent source of protein and vegetarian/vegan friendly. When made with olive oil it's also a brilliant source of monounsaturated fats which are very healthy for your heart. It'sj also delicious, inexpensive and easy to make yourself!
... Cons: As it's made with chickpeas it's high in galacto-oligosaccarides which makes it unsuitable for some people with IBS on a low FODMAP diet. Another con is that it's very more-ish and doesn't last long in my household.
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https://www.facebook.com/142896242396350/ posts/2181053348580619/
I love fun ways to encourage people to eat their fruit and veg!

This made me chuckle 🤣
There is NO superfood, unless you have a specific medical condition (eg. allergies/coeliac disease) eating or not eating any specific foods will not change your health! It's all about the balance of the diet as a whole!

Calories calories calories. In terms of weight loss a calorie is a calorie, doesn't matter if it comes from lettuce or lard. However in terms of health, it matters!
Which one has more calories, 25 almonds or a small funsize chocolate bar?
The answer: They're both the same (about 170kcal).
... However, the chocolate bar is full of saturated fat which is shown to increase your cholesterol levels and your risk of cardiovascular disease, whereas the nuts are full of heart healthy unsaturated fats. The nuts are also full of fibre which keeps your bowels regular, lowers your cholesterol and keeps you fuller for longer.
Doesn't mean you can't eat chocolate! Everything in moderation.
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I'm now registered with Vitality Health Insurance. You can get up to two consultations covered with a referral from your Vitality GP.

Potatoes potatoes potatoes...
They've such a bad reputation for being fattening and not good for you. But this isn't true! They're an excellent source of potassium, fibre, the B vitamins and vitamin C.
It's all about portion size and how you cook them. A portion is the size of 3 medium sized eggs (shown below - I'm not going mad showing you eggs on a post about potatoes!) When cooking try to use a little less oil and butter and keep the skin on for extra fibre.

Winter is coming :(
Vitamin D is created by the body in the presence of 🌞. Unfortunately as the nights get longer we are no longer able to meet our requirements. Good dietary sources of vitamin D include eggs, oily fish, dried fruit, liver and fortified margarine and breakfast cereals.
The guidelines suggest that all adults and children over the age of 1 should be taking a 10ųg (microgram) supplement daily.

This is a worrying read. Reduced fat products have been found to actually contain more fat than the standard varieties. Hopefully they will crack down on this and we can start to trust nutritional information on packaging.
https://www.which.co.uk/…/low-fat-sausa ges-three-times-fat-…

I'm hearing of more and more people trying the low FODMAP diet on their own. This isn't recommended without the help of a registered dietitian.
If you search long enough you can find lists and lists of low FODMAP foods and recipes. But without proper education your diet can quickly become nutritionally deficient, very restrictive and not have any effect on your symptoms.
Furthermore, symptoms of IBS may not be IBS but something more sinister.
... Talk me to today for help with the low FODMAP diet, and do it properly!!
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