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

Nicky Denvir Nutrition, Woodstock Road, Oxford (2025)

01/11/2023

Just a few more spaces available on my 4 Week Fast Track Weight Loss Programme!

We start next Monday 6th November so there is still time to come and join us.

The programme will help you to lose weight in a way that is sustainable over the long term, without deprivation or feeling hungry - and in time for the festive season!

Places are strictly limited, to allow for personalised support. You can find out more and book your place on the programme here: https://www.tickettailor.com/events/nickydenvirnutrition/1025132

16/10/2023

How would you like to go in December knowing you have already kick-started your weight loss and re-established beneficial habits around your diet and lifestyle? My new 4 week programme will help you lose weight in a way that is sustainable over the long term, without deprivation or feeling hungry - and in time for the festive season!

This programme is shorter than my normal 6-8 week programmes, to allow for the fact that things get busy in December: this means we'll focus on some additional strategies to accelerate weight loss, including intermittent fasting, meal timing and strategies to decrease blood sugar spikes.

The price is £185 and places are limited to allow for personalised support. You can find all the details and book your place here: https://www.tickettailor.com/events/nickydenvirnutrition/1025132

28/06/2023

This morning’s chia bowl. If you haven’t tried, you really should. It’s a great breakfast to have if you want to include plenty of protein and healthy fats…

15/06/2023

I know from working with clients that ditching sugar gets results fast. You can expect to lose a few pounds, up your energy, sleep better, some find their skin looks glowing. Your friends will wonder what your new regime is!

There’s still time to join us on the Free 5 day Sugar-Free Challenge. It starts on the 20th June and takes place in my Thrive Over 45 facebook group. To join us you can sign up here: https://buytickets.at/nickydenvirnutrition/928856

13/06/2023

Are you addicted to sugar? How many of these resonate with you?

- You consume certain foods even if you are not hungry because of cravings.
- You worry about cutting down on certain foods.
- You feel sluggish or fatigued (especially from overeating).
- You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.

Ditching your sugar habit is one of the quickest ways to drop a few pounds and feel more energised than ever. But I know from experience that it can feel hard without the right information and support.

Joining my 5-day sugar free challenge is the first step to a new you. Want to take part? Of course you do! The challenge starts on the 20th June and you can sign up here: https://buytickets.at/nickydenvirnutrition/928856

Included in this free challenge:

• A 10-page guide to breaking free from sugar
• Understand where sugar is sneaking into your diet
• Discover easy swaps for breakfast and snacks (usually the worst offenders)
• Get daily prompts to help you put the ideas into practice
• Accountability and support through a private Facebook group because knowing what to do is only part of the solution.

Come and join us!

01/06/2023

The future of food production?

I was at the Hay Festival this week, listening to George Monbiot, author of REGENESIS and Minette Batters, president of the National Farmers' Union. I was hoping to feel inspired about how we can feed the world in the future, whilst protecting against climate change and biodiversity loss. Sadly, they came at the problem from entirely different standpoints and there appeared to be no common ground.

George Monbiot's answer to the problem of feeding 10 billion people on earth by 2050 and solving the climate crisis is that we must all stop eating animals and instead get our protein from fermentation of bacteria (research being done in Helsinki): these bacteria can be modified to produce protein that tastes like the various animal forms of protein. Changing the way we eat in this way would enable us to return 75% of the world's farmland to nature. Eating genetically modified bacteria doesn't sound that appealing, but neither does destroying our planet, so I have no doubt that eventually we will end up with something along those lines. I have also read about meat grown/cloned from the cells of living animals (without killing the animals), but Monbiot didn't mention this as an option.

Here's one of the concerns I would have: throughout our evolutionary history, our bodies have adapted to effectively process the nutrients and compounds present in various plant-based and animal-based foods. This has played a crucial role in our ability to live, grow, and thrive as a species. On the other hand, we don't know the effect of utilising newly developed food sources - will it be like single nutrient supplements vs natural foods, where we know that supplements do not have the same effect, as they lack the synergistic nutrients found in foods?.

As representative of the UK's farmers, Minette Batters was unsurprisingly more concerned with the UK than the rest of the world and with getting a fair deal for farmers, ensuring food security in the UK etc. She claimed farmers are up for the challenge of changing production methods and protecting the environment, but gave no details whatsoever.

Having also listened to Henry Dimbleby speaking at the Oxford Literary Festival a few months ago, the one point that everyone seems to agree on is that we need change, and that our government is not serious about engaging with this in a meaningful way - despite all the talk.

Would love to know your thoughts on any of the above!

29/05/2023

Fibre is a carbohydrate, but it is generally not absorbed in the gastrointestinal tract and therefore has less effect on blood sugar levels than other carbohydrates.

Fibre promotes regular bowel movements, slows down the rate at which food is absorbed in the gut, keeps blood sugar lower and promotes the production of short-chain fatty acids by the microbiome, which can improve metabolic health e.g. promoting a healthy blood lipid (fat/cholesterol) profile.

Guidelines suggest we should get 25-30g fibre a day (which many of us are not achieving), but optimal levels may be nearer 50g.

Some of the best sources of fiber that won’t spike blood sugar include chia seeds, flax seeds, avocado (it may seem surprising, but avocado actually contains a lot of fibre) , certain beans, and whole fruits.

26/05/2023

TURMERIC

Are you confused about the difference between turmeric and curcumin supplements?

The terms turmeric and curcumin are often used interchangeably, but they are not the same thing. Turmeric, or Curcuma longa, is a plant and a spice commonly used in cooking. It contains curcumin, which is the active ingredient responsible for its health benefits. However, the problem with taking turmeric supplements is that curcumin is not easily absorbed by the body. On top of this, turmeric powder is only around 3% curcumin by weight, so if you are consuming a turmeric capsule you need to check the amount of curcumin it has (if it is turmeric extract, rather than just the powder, it will have a much higher percentage of curcumin)

In order to get the anti-inflammatory effect, one needs to get 500 to 1,000 milligrams of curcumin per day.

If you’re looking to get curcumin via diet, it’s worth noting that one teaspoon of ground turmeric has around 200 milligrams of curcumin. The quantity varies a bit depending on the origin and source. Slightly off-puttingly, a lot of the ground spices apparently contain heavy metals and what is delightfully referred to as ‘filth’ (insect parts and rodent hairs - I’m not kidding!!) - so perhaps using fresh ground turmeric root is a better bet!

One advantage of using turmeric spice, as opposed to a supplement, is that you are more likely to consume it with fats or oils from your food. This will enhance absorption of curcuminoids in the turmeric, as they are lipophilic (they attach to fats). You should take turmeric supplements with meals for the same reason and/or choose a supplement which includes a bioavailability enhancer (such as the Zooki one I spoke about the other day)

In summary, popping a pill may be the easiest way to get the required dose of curcumin, but it doesn’t necessarily have to come from one source. You can take different turmeric products every day, which will add up to the dosage. You can use it as a spice in your food, put it in your coffee and smoothies.

24/05/2023

On average people in the UK get 57% of their calories from ultra processed foods and children get considerably more than that. But most people underestimate their intake of ultra-processed foods.

So what counts as ultra-processed and why should you care?

Any food that contains ingredients that you wouldn’t find in your kitchen at home can be considered ultra processed. Start by taking a look at the supermarket bread you might buy: bread should contain flour, water and salt and generally nothing else. Your average Hovis loaf probably contains wheat protein, emulsifiers, salt, preservative, caramelised sugar, and other additives.

Other unexpected ‘ultra-processed’ foods are

1️⃣ Breakfast cereals: That seemingly innocent bowl of cereal may be loaded with added sugars, artificial colors, and preservatives.

2️⃣ Flavored yogurt: Flavored yogurts may seem healthy, but they often contain added sugars and artificial flavors. Opt for plain yogurt and add your own fruits or natural sweeteners. If you’re avoiding dairy and opting for coconut yoghurt instead, take a look at the additives in that!

3️⃣ Non-dairy ‘milks’: do you drink oat, almond or coconut milk with added oils, gums, salt (or sugar), vitamins? If so, they are ultra-processed.

🤔 Gut Health and Beyond: 💪

Our gut plays a crucial role in our overall health, and ultra-processed foods can negatively impact its delicate balance. Studies have linked the consumption of these foods to increased inflammation, Crohn’s disease, digestive issues, and a higher risk of chronic diseases like obesity, heart disease, and even certain cancers.

Ideally, you would eat nothing but proper, unadulterated food. However, that's not always so easy. So, for starters I just recommend getting in the habit of looking at ingredient labels. If there's anything in there that you don't recognise as something you'd have in your kitchen, see if you can find an alternative....

Are there some regular foods you consume that you never thought of as ultra-processed, but now realise they are? Let me know below!

21/05/2023

It is Mental Health Awareness Week and I want to focus on natural support for your mental wellbeing.

There are 4 key nutrients that we should seek out in our food to really make a difference to our mental health.

1. Magnesium
Magnesium helps calm and relax muscles and the nervous system but our magnesium levels can be depleted by stress. Boost your intake by eating pumpkin seeds, brazil nuts and almonds, whole grains, spinach, quinoa and tinned beans

2. Theanine
Theanine is an amino acid found in green tea, and is thought to induce a meditative state of being. Despite containing caffeine, green tea can help you feel calmer and more peaceful.

3. B Vitamins
These vitamins are crucial for our nervous system and our ability to handle stress. B vitamins can help memory, concentration, focus and energy production. You will find them in many of the same foods as magnesium, plus dairy, meat and fish.

4. Omega-3 fatty acids
These are vital for supporting brain health and mental wellbeing. Seek out oily fish (sardines, salmon, anchovies, mackerel), chia seeds and walnuts to boost your intake.

22/04/2023

I’ve always known about the benefits of green tea and that it shouldn’t be made with boiling water, but this week I learnt some new tips about making it from my friend, Susie Munro .

Green tea should be made with water at around 80 degrees C (if you don’t have a kettle that does specific temperatures, just leave it for 5 minutes after it boils and the temperature should be fine). 2g of tea per person should suffice, if it’s good quality (such as this delicious one grown, picked, steamed and dried by Susie). Good tea leaves should do 3 infusions, each of which has a slightly different flavour and profile of beneficial compounds (did you know that?).

Here are some of its main benefits:

🌿 It's contains powerful antioxidants (way more than in black tea) that protect your cells from damage and may reduce the risk of chronic diseases like cancer, heart disease, and Alzheimer's.

🌿 It contains caffeine and L-theanine, two compounds that work together to boost brain function, improve mood, and increase alertness
and focus.

🌿 It may also lower the risk of type 2 diabetes and improve insulin sensitivity, as well as reduce cholesterol levels and lower
the risk of cardiovascular disease.

So if you're not already a fan of green tea, maybe it's time to give it a try!

19/04/2023

Visiting in Fife, which is glorious in the sunshine. Full of bird song and the smell of freshly mown grass. I was particularly envious of their ‘no dig edible garden’ - aka veg garden (must try harder myself on that front…!). Then a beautiful daffodil and snowdrop-lined woodland walk down to the sea.

Nicky Denvir Nutrition

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