Create Health Clinic

24/09/2024

21 Sept 2024. First Female 100K 🏆 Yorkshire Three Peaks Ultra with Ranger Ultras Trail Running.
Epic day at a great event! After finishing 2nd female in the 70K in 9h33 (great running Eva Lee for the 70k win - you well beat me by 10 mins in the end!) I chose to forfeit that finish position and take on the extra 30k…(heck why not? 🤷🏻‍♀️) So out and back over a boggy Great Shunner Fell, in the clag, it was to get the metric century and, as it turns out, the win, arriving back to HQ in just under 16 hours.

Pre-race breakfast of champions - Ambrosia rice pudding.
Favourite race fuelling - salt & vinegar peanuts, cola, cheese, liquorice sweets. Any order/combination. Bring on the salt!

31/01/2024

Want to know more about the causes of fat gain and muscle loss in menopause and what we can do about it?
Read my article for the lowdown, plus 8 tips for a stronger, healthier you.
https://www.createhealthclinic.com/articles/menopause-masterclass-8-nutrition-tips-for-a-stronger-body

12/02/2021

Mrs Ps recipes are always a hit in my house. I’ll definitely be giving these flourless low-carb pancakes a go on Pancake Tuesday! 😋

Will you?

27/01/2021

🍽Last night's dinner was my take on Rukmini Iyer's spicy and delicious Salmon and Broccoli with Lime, Ginger, Garlic and Chilli.

🥦I decided to include a big mix of veggies and stir-fry them instead of steam-roast. The versatile dressing gives this dish an amazing zesty kick and would work well with any fish, meat, tofu or tempeh, or just stick with veggies! It would also work brilliantly as a salad dressing.

This delicious dressing is a punchy mix of peanuts, lime, coriander, chilli and fish sauce and it adds a tasty zing plus a healthy dose of vitamin C to any dish.

06/01/2021

I’m excited to share with you my absolute favourite 'Better than a Takeaway Chicken Curry' recipe! This low-carb wonder features deliciously aromatic yoghurt-coated chicken pieces in a richly-spiced creamy sauce which make a mouth-watering combination to rival any takeaway delivery. With the added bonus of supporting your new year health goals!

https://www.createhealthclinic.com/recipes/better-takeaway-chicken-curry

If you don't fancy chicken you can swap for a firm white fish or salmon pieces, or for a veggie version why not try frying chunks of marinated tofu or tempeh?

This recipe is super easy to make at home, can be made in advance, and even frozen ready for a quick dinner. And don’t be put off by the number of spices needed - once you have these in your store-cupboard (or masala dabba) I promise that you’ll keep cooking this delicious recipe again and again!

Serve with my 'Cumin and Coconut Cauliflower Rice' (see recipe also on website) for the perfect low-carb dinner to help you start your low-carb 2021 health journey.

This recipe uses olive oil and ghee and so avoids any of those inflammatory omega-6 seed oils commonly used in takeaways. You can swap the ghee for coconut oil for dairy free. Plus not only is it low-carb but also guaranteed gluten and grain free.

05/01/2021

In need of a bit of new year meal inspiration? I know I am. As the weeks without restaurant dining draw on I'm frankly a bit bored with the usual repertoire of dinners and the never-ending 'what's for dinner tonight?' conversation.

I gifted myself a new cookbook for Xmas this year with the intention that I'd cook at least one new recipe a week! It seemed like an achievable and positive New Year's Resolution (in December) ...so here goes week 1!

I bought this cookbook as it seemed right up my street - simple, tasty, one-tray bake dinners (i.e. looks after itself in the oven whilst you do other things)! Rukmini has also written a veggie version too - The Green Roasting Tin.

Not all the recipes fit in with my personal health goals but once you have the basic principles and timings mastered you can get creative and switch ingredients in and out to suit.

Tonight's recipe is 'Roasted Salmon & Broccoli with Lime, Ginger, Garlic and Chilli'. I'm switching the salmon for trout as that's what we have in the freezer, and I'm adding in leeks as I don't have any spring onions. I'll also be using avocado oil as I never cook with vegetable oil.

If it works out well I'll post you my revised recipe and a pic!

Which new recipes are you going to get adventurous with this January?

06/11/2020

We tend to jump in to 'getting healthy' with both feet, set huge, challenging end goals and then falter with self-doubt and negative self-talk when we can't achieve them in the 5 minutes we've allowed ourselves!

It's human nature I think. But it doesn't have to be that way. One small action at a time can make a huge difference to our long-term health and wellbeing.

And you don't have to do it alone! 💚 I can help! Working with a nutritional therapist can help you reach your health goals in a supportive, encouraging and professional space.

Life's an ultra-endurance event so don't stress - we have plenty of time to get you where you want to be. 💪

21/10/2020

With the apparent second wave of COVID-19 worsening, BANT recommends all adults supplement 1000mg of Vitamin C and a minimum of 600-800 IU/d vitamin D3 daily, increasing to a higher therapeutic dose of 5000 IU/d should symptoms develop. An adequate intake of Vitamins C and D is vital for immune resilience.

BANT recommends ‘extraordinary measure’ of Vitamin C and Vitamin D supplementation for all adults as part of a wider prevention strategy for COVID-19. With the apparent second wave of COVID-19 wors…

13/10/2020

My mum has a friend in her eighties who is going through cancer treatment and is struggling to eat, so I just shared with her this Macmillan resource from the Penny Brohn cancer centre in Bristol - 'Eating well when eating becomes difficult'.

It has some suggestions for foods that are easier to eat whilst providing additional energy together with nutrients to help people recover.

https://www.pennybrohn.org.uk/wp-content/uploads/2019/05/Macmillan_PBUK_When-eating-become-difficult_A5_booklet_Online.pdf

Feel free to share if you have a friend or relative who is going through or recovering from cancer treatment.

12/10/2020

GRAINS PLUS VITAMIN PILLS = HEALTHY?
Breakfast cereals, whether puffed, flaked or shaped, are made from grains, primarily corn and wheat. They are a triumph of clever marketing; cheap commodity ingredients transformed via
highly industrial processes into a product we have been confused into believing is healthy. The food industry term this ‘adding value’ (that’s shareholder value not nutritional value).

One could argue that it is only through the artificial restoration (fortification) of synthetic vitamins and minerals that these products end up marginally more nutritious than the cardboard boxes in which they are contained.

Read more at Low Carb Leeds:

Start your day the low-carb way - keeping insulin low with a breakfast of healthy fat and protein will set you up for success without hunger