The Brighton Nutritionist

28/11/2023

This is an amazing FREE course. Learn about food systems from some leading experts and local activists. Places are limited,so get booking!

Our newest course - ‘From Farm to Fork, an introduction to food systems’ starts on 17 January in central Brighton. We’ve a great line up of facilitators, academics, experts, food activists including prof Tim Lang (City University), Tom George (DEFRA), Jo Ralling (Food Foundation), Ben Szobody (Rock Farm & Florence Road Market) , Michael Kennard (Compost Club), and Fran Taylor (The Brighton Nutritionist)
Places are limited so to get notifications of how to join this and other courses, sign up to our mailing list here:

https://freeuniversitybrighton.org/keep-in-touch/

29/10/2021

🦴💪SPACE YOUR PROTEIN THROUGHOUT THE DAY FOR MAX GAINS AND STRONGER BONES.

🦴Protein doesn't just help you to maintain muscle mass and strength. It's also a key component of bones; making up 50% of bone volume, one-third of bone mass and it helps with calcium absorption.

🍽️So, a higher protein diet can help to maintain both bone and muscle health.

🥣 Breakfast is an area where we may not get enough protein. This simple, make the night before, devour in the morning breakfast pot contains over 20g of protein. Not only does it start your day well with a good amount of protein, but it will also keep you full until lunch. A perfect post-workout refuel.

Do you want a video of how to make this? Let me know in the messages and tag a friend who might like it too👇🏼

22/10/2021

WANT STRONGER BONES, BETTER RECOVERY AFTER EXERCISE & A SUPPORTED IMMUNE SYSTEM?

💊 Take a daily 10ug vitamin D supplement.

🦴 💪🏼 Vitamin D is a key nutrient involved in all of these biological reactions. It helps regulate the amount of calcium and phosphate in the body and these nutrients are needed to keep bones, teeth and muscles healthy.

🍂 As approximately 1 in 5 of the U.K population have low vitamin D levels taking a supplement is a no brainer. It’s at this time of year, when summer feels a distant memory and spring a far off dream, that we’re most at risk. Continue to take until the end of March.

👨‍👩‍👧‍👦 Public Health England recommend that everyone over the age of one takes a supplement.

☀️Our main source of vitamin D is the sun, via skin synthesis. In the 🇬🇧 during winter months the UV levels usually aren’t sufficient.

🍳 Dietary sources include egg yolks, liver, UV exposed mushrooms (look out for them in the supermarket) and fortified foods. It can be difficult to get enough from diet alone.

☑️ How to build the habit: I take vitamin drops and we all have one in our drink with dinner. To get into a routine here are some ideas - stack it on top of something you already do, (like a drink with your dinner), place it somewhere where it’s a visual reminder, set a reminder on your phone, make a cross on your calendar or tick sheet.

19/10/2021

I’m a day late to the party. Well, you know, brain fog and all that, what do you expect?

💪 As we hit our 40’s, building stronger, fitter bones is essential to help future proof our body. Strength training is a key part of this. Our diet also plays an important role in the health of our bones. There are several key nutrients involved, calcium is one of them.

🙆 Women under the age of 50 need around 700mg a day, after 50 this ramps up to 1,200mg. Now, that's a big increase and being mindful of sources of dietary calcium is important in ensuring that needs are met.

🦴 A lack of calcium can contribute to an increased risk of osteoporosis, and the risks are real, astonishingly 1 in 3 postmenopausal women will break a bone due to osteoporosis (NOS 2019)

🐟Small tinned oily fish are brilliant bone-friendly food. Sardines, anchovies and pilchards contain small bones which are high in calcium and our body absorbs this very well.

A tin of sardines contains around 520mg of calcium, as well as vitamin D and protein, all essential nutrients for good bone health. It makes a quick and tasty lunch - great for kids and grown-ups.

🐟Mash a tin of sardines in tomato sauce, b**g it on some toast with a little sliced onion and pop it under the grill for 5 minutes.

🐟Scoop out the flesh of a jacket potato and mix a tin of sardines in olive oil with some whole grain mustard and Greek yogurt. Stuff it back into the jacket and pop it back under the grill for 5 minutes.

🐟Use sardines in olive oil instead of smoked mackerel for a milder tasting pate.

For more ideas on how to eat well through perimenopause and beyond, and how nutrition can help future proof your body come along to my cook-a-long webinar. Link in bio

12/10/2021

It’s the start of Malnutrition Awareness Week 2021 . We will be joining the conversation and sharing resources together with Ageing Well - Brighton & Hove to raise awareness of malnutrition amongst older people.
Malnutrition remains one of the most common nutritional challenges among older adults in the UK. It's important to reflect on how weight loss is not an inevitable part of ageing. Click the below link to view Malnutrition Task Force's short film about how to use tools to start conversations about eating well in later life
https://www.youtube.com/watch?v=rNzbRYzF5hg&t=2s

08/10/2021

A HEALTHY GUT IS KEY TO A HEALTHY YOU.

Find out easy ways to grow your gut bugs in my popular gut health webinar, your body and mind will love you for it!

In this evidence-based cook-a-long webinar, registered nutritionist Fran will lead you through this developing and exciting topic.

17/09/2021

AFTER SCHOOL SNACK INSPO.

1 minute low sugar, high protein cheesecake bites.

These were INHALED after school today. They look amazing, taste amazing and are SUPER quick to make.

Take a couple of fruit and seed oatcakes (or alternatives) and smother on a high protein vanilla yogurt like . Top with fruit. I used defrosted frozen berries and grapes.

✅ Fruit
✅ Protein and calcium
✅ Wholegrain carbs

Making the healthier option the easy option.

06/09/2021

What's your top saving tip? I like to keep half my bread and crumpets in the freezer to keep them fresh.

It's and we're on a mission to reduce food waste which generates a whopping 10% of global greenhouse gases. Find out how you can be a hero and save yourself £££s. https://bhfood.org.uk/how-to-hub/tips-for-reducing-food-waste/

06/09/2021

Back to school breakfasts on the go for teenagers.

In an ideal world, you would have breakfast at home before you start a day of learning. In reality, this is sometimes missed.

Grabbing something on your way to school is fine (and much better than having nothing at all - our brain uses 20% of our body’s energy, so breakfast = brain fuel). Here are some ideas that can help make a better choice.

As a rule
✅ Include carbs (cereals, bread, wraps, oats) and try to go for the higher fibre, lower sugar option.
✅ Have a piece of fruit.
✅ Include protein (milk, yogurt, nuts cheese) to keep your energy levels steady for longer and to promote muscle building.

Keep posted for more ideas on fuelling teenage health and performance with and me.

01/09/2021

Join the NourishEd Team for a free, online community cookery course. Across 4 weeks you will learn to cook simple yet delicious dishes that are healthy and budget-friendly whilst growing your knowledge around healthy eating, food waste, and nutrition.

11/07/2021

⚽️ HALF TIME SNACKS ⚽️

Fancy something crispy and salty to go along with your beer tonight?

Half time snacks don’t always have to be crisps!

These roasted chickpeas are quick, tasty and full of fibre. Perfect with a cold beer.

INGREDIENTS
⚽️ 1 can of chickpeas
⚽️ salt & pepper
⚽️ 1/2 tsp cumin
⚽️ 1 tsp smoked paprika
⚽️ rapeseed oil

METHOD
- Drain the chickpeas and b**g in a roasting pan.
- The key to crispy roasted chickpeas is to dry them out first BEFORE adding the oil and flavouring. Place in a preheated oven for about 10-15 minutes until they looked toasted
- Add the oil , salt, pepper and spices. Return to the oven for another 5-10 minutes until nice and crispy.

COME ON ENGLAND ⚽️🏴󠁧󠁢󠁥󠁮󠁧󠁿!!

06/07/2021

We're running an online event 'Setting up a Community Kitchen: our story' tomorrow at 11:30am - 1:00pm. You'll learn about our experience setting up the community kitchen and growing our social enterprise from the ground up.

We ask for a donation of £10 per person to help towards our staff time running the event and to secure your space 🍏🥑🍌

More details and info on how to sign up: https://bhfood.org.uk/events/setting-up-a-community-kitchen-our-story-online/

**Please note this event is for people who are involved in running or setting up a similar project.**