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Nutrition By Yasmin

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Nutrition By Yasmin

Yasmin Alexander. Registered Nutritional Therapist BSc (Hons), mBANT, CNHC
Bringing you all things, health, nutrition and food.

Clinic in Buckhurst Hill and South Woodford.

14/11/2022

The poke bowl of dreams (which tasted 1000x better as it’s been MONTHS since I’ve had one!) 🥗 🌈

I added some kimchi to my bowl to pack in some fermented goodness for my gut health.

Fermented foods contains live healthy bacteria which can help optimise the balance of gut bacteria 🦠 and promote growth of friendly bacteria!

Other examples of fermented foods include:
-miso
-live yoghurt
-kefir
-kombucha
-sauerkraut
-tempeh
-natto
-sourdough

Can you sneak some of these foods in this week?

12/07/2022

Hydration hacks through FOOD!

With the heatwave hitting the uk ☀️ we all know we should try and stay on top of our hydration by drinking enough fluid, but we can also get extra fluid through foods we eat!

Today I’m Thanking myself for making extra dinner last night so I could make this quick throw together, nutritious and hydrating lunch.

🍽 Lamb burgers, salad, homemade tzatziki, tomatoes, cucumber and beetroot 🍽

This is a great example of including hydrating foods such as tomatoes, cucumber, salad leaves.

💦 other hydrating foods include melon, berries, peaches, citrus fruits, mushrooms and courgettes.

Aim for diversity with different fruits and vegetables always ☀️

15/06/2022

THE PERFECT DIET DOES NOT EXIST!

Sorry about the floating body picture 🤣
I wanted to capture the sun in the background whilst on the back of a golf buggy at last weekend ☀️

Back to the point:
Perfect does not exist when it comes to diet. The most important thing is doing what works and what feels right for you.

🍽 When making dietary changes, or any change, the most important thing to do is JUST START.

We often think we have to change everything all at once and it has to be perfect and ‘all or nothing’ but if you start by making small and manageable changes to your diet, you will be on your way to feeling better ☀️ It will be one move in the right direction which is better than nothing 👍🏼

Examples of small changes which you can start now:
🥦 Adding an extra vegetable serving to your dinner
☕️ Swapping your afternoon coffee for a mint or ginger tea
🥜 Adding some nut butter to your plain crackers to add some protein and healthy fats
💧 Buy that new water bottle or glass to motivate and help you to drink enough water, especially on a hot day like today…

And on that note, take a sip of your water 💦 😘

12/05/2022

Do you prefer warmer salads?? 🥗

A few clients have said to me recently that they don’t really enjoy eating cold salads, especially when the weather isn’t warm.

So, if this is you, then this dish may be a good one for you try 🍄

So simple yet so delicious, full of fibre and most importantly diversity!

•1 handful of warmed puy lentils ( pouch, heated for 30 seconds in the dish in the microwave)
•1 ball beetroot, chopped
•Loads of chestnut mushrooms 🍄 (im obsessed with them), fried in a pan with olive oil and salt
•30g feta cheese, chopped
•A large handful of rocket
Topped off with a drizzle of truffle oil 🤤

Let me know what you think! 💛💚

19/04/2022

The best feeling is when it feels like Monday but it’s actually Tuesday! ☀️

I hope you all had a lovely long weekend and managed to have a bit of a break.

We often feel guilty for taking a break from work, but it can actually increase our mood, productivity and motivation.

I’m looking forward to a week of corporate presentations, catching up with some clients and most importantly being a mum 😊

28/03/2022

Soup: the upgraded edition 🍲

Soup is a classic dish and can be so warming and nourishing, but when consumed alone, most are significantly lacking in protein and healthy fats!

Lots of soups are made from a mix of vegetables, which is great and are packed full of nutrients and fibre, but alone are unlikely to keep you full and satisfied until your next meal.

So, to upgrade your soup to a balanced and fulfilling meal, here’s what you’ve got to do:

➕Add in your protein (could be lentils in the soup, crispy chickpeas as a topper, or eggs, chicken, salmon or tofu eaten on the side) ✅

➕Add some healthy fats (a side or avocado, some roasted nuts as a topper or a drizzle of olive oil in the soup) ✅

➕Add some greens (I love adding some wild rocket once it’s cooked). This is a great way to boost the vegetable servings within the meal, and an extra win as rocket is a cruciferous vegetable which can help the liver perform detoxification ✅

07/03/2022

Giant blueberries 🫐

Look at these beauties!!! They’re huge and so full of flavour.

🫐 Blueberries are packed full of antioxidants and polyphenols which can do wonders for our health.

🧠 Many studies have shown positive effects on brain function, cognitive function, memory and mood when consuming blueberries or a blueberry containing drink or supplement 🫐

💙💜Blueberries are also low in natural sugars, making them a great choice for balancing blood sugars, hormones and mood 💜💙

23/02/2022

Miso chicken noodle soup 🍜

If you’re looking for some dinner inspiration then here it is!!

Chicken thigh, miso, chicken stock, ginger, cabbage, mushrooms, soy sauce and rice noodles 😍

I love using miso in all kinds of dishes for the flavour, but miso is also a fermented food which means it contains beneficial bacteria for our gut 🙌🏼

What’s your favourite miso dish?

I also love a miso aubergine (recipe on my grid somewhere, will tag on my stories) and miso slaw which is a great way to pack in lots of different coloured vegetables 🧡💛💚

05/02/2022

The best Dahl I’ve ever eaten, and it is homemade!! 🤤

I love Dahl (lentil curry) because it is so warming and filling and packs in lots of fibre and colourful nutrients 🌈

This recipe is from and it contains the following ingredients:
-cumin seeds
-mustard seeds
-turmeric
-chilli powder
-onion
-garlic
-fresh ginger
-lentils
-coconut milk
-chopped tomatoes
-raisins
-spinach
-salt
-fresh coriander to serve 🌿

My go to dinner at the moment as it ticks all the boxes in terms of protein, complex carbs and fats.

🍽 Here I’ve paired it with some smoked haddock which was a really unexpectedly nice combo!

💛

02/02/2022

02/02/2022 ✨

There’s something about a new month that brings a wave of freshness and a motivation boost.

It’s a great time to set some goals, but most of all set out how you are going to achieve them. If we set really broad and long term goals, we often lose our way and this can demotivate us.

Setting mini measurable goals can really help keep you on track.

👩🏽‍💼When I work with clients, we have weekly or fortnightly calls during the package to keep motivation and goals in check for this reason.

📧 Please get in touch for client and corporate enquiries 📧

13/12/2021

Motivation and inspiration - are two things I’ve been lacking with meals and cooking in the past couple of weeks! Even as a nutritionist it happens and it’s totally a normal part of life!

This weekend we have got a new kitchen gadget which has really brought back some motivation and inspiration for cooking and we’re planning to do lots of experimenting with new dishes!

Last nights dish was one of my favourite cuisines, Vietnamese beef Pho (photo was before the broth was added!).

So if you’re feeling the same and lacking some motivation and inspiration with cooking, this is your gentle nudge to try and do something to spruce things up. Maybe a new cookbook or browsing through some online recipes and creating a file, or maybe it’s some new plates or a gadget you’ve been looking at for a while.

Hope you all have a positive Monday and start to the week ✨

29/11/2021

Poke bowl of dreams 🌈

Poke means ‘cut into pieces’ which is exactly what the dish is!

Super easy to eat on the go (especially with a baby who wants to touch everything within reach), a great way to pack in different colours and veggies, and easy to make at home yourself.

What’s your poke order?
⬇️⬇️⬇️⬇️

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Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm

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http://www.nutritionbyyasmin.com/

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