Heads Up Nutrition

17/04/2024

Breakfast.
Oranges = vitamin C & fibre
Plain soy yoghurt = vegan protein
Pecan nuts = fibre, protein, good fats, antioxidants
Cinnamon = blood sugar balance

12/03/2024

I love finding fresh produce that's reduced at the end of the day and these kumquats were reduced in Marks and Spencer to add to some sugar free plain soy yoghurt with pear and raspberries for a take-to-work breakfast. I dry roasted some seeds to top them with. This makes a healthy breakfast with protein, fibre, good fats and plenty of vitamins and antioxidants to avoid blood sugar spiking and keep you full until lunchtime

08/03/2024

https://www.medicalnewstoday.com/articles/benefits-of-cocoa-powder

Cocoa powder has antioxidants and may support various health benefits. Learn more here.

16/10/2023

Worried about cholesterol? Read my guide in Plant Based News

Can a plant-based diet help regulate cholesterol levels? Here's the good and bad to ensuring healthy cholesterol levels.

14/09/2023

This article looks at peanut butter and constipation

Peanut butter may help with constipation. However, products with added salt, sugar, or fat can increase the incidence of constipation. Learn more here.

28/07/2023

Here's my guide in Plant Based News about omega-3
https://plantbasednews.org/lifestyle/health-and-fitness/omega-3-vegan-guide/?utm_content=bufferf1eb8&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer&fbclid=IwAR0WqrZwWuyjfZsuo_d6aCTKyJ_HrshLNShuwFWOD0znZZCTozTB1ocklKk

Omega-3 fatty acids: what to know about getting enough on a vegan diet, including plant-based food sources, meal ideas, and the omega-6 ratio

19/07/2023

Have you tried freekah? Freekah is an ancient grain popular in the Mediterranean and Middle Eastern dishes. It's basically young green wheat and the cracked type I used here has been roasted and broken into smaller pieces so it cooks quicker (20 mins) but it's still regarded as a whole grain so very healthy. To make this dish I cooked the grains with organic vegetable stock and meanwhile roasted some chunky carrots in cinnamon, cumin, and smoked paprika. I then added the following to the cooked freekah, mixed, and chilled for later: fresh chopped mint and parsley, chopped preserved lemons, sundried tomatoes, chopped red spring onions, raisins, peppadew peppers, chickpeas, pistachio nuts, extra virgin olive oil, lemon juice, and seasoning. A portion works out around 580 calories and 15 grams of protein. It's delicious!

23/06/2023

It's not only vegans who have to be mindful of vitamin B12 intake, age, certain medications, and health conditions can affect absorption too. Find out all you need to know by reading my article in Plant Based News

What you need to know about vitamin B12 on a plant-based diet, including how much you need, vegan sources, and signs of deficiency.

19/06/2023

Starting the day with a high protein savoury breakfast helps to avoid spiking your blood sugar which can leave you on a craving rollercoaster all day. This is a high protein bagel topped with smoked tofu, antioxidant rich tomatoes, peppers, and onions. 22g of protein a serving and less than 300 calories

01/06/2023

Supporting mental health with diet, exercise, and other lifestyle strategies can be useful in addition to mainstream approaches. My latest article focuses on how meditation may be beneficial for depression.

There is evidence to show that practicing meditation can benefit the symptoms of depression. Learn more about how medication can help manage depression here.

18/05/2023

If you're watching your weight, building muscle or simply looking after your health, adding more protein into your meals can be key. For a quick and easy pasta meal try this lentil penne which has 24.8g of protein per 200g serving, plant based meat which has 17g protein per 100g and nutritional yeast with 7.1 g protein per 15g serving. That's nearly 50g of protein for the meal.
It tastes delicious with a tomato based sauce (add the nutritional yeast on top in place of cheese) and is completely vegan so kinder to the animals.

16/05/2023

Need motivation to lose weight? Read my latest article. If you want personalised advice to help you shed some pounds, drop me a line

People who are overweight or living with obesity may wish to lose weight. However, they may have difficulty finding the motivation to start.

04/04/2023

https://www.medicalnewstoday.com/articles/how-to-read-nutrition-labels?utm_source=ReadNext

Nutrition labels provide information about serving sizes, calories, and nutrients. Understanding the labels can help people follow a healthy diet and prevent diseases.

21/02/2023

Do you eat dairy? Take a look at my latest article for Plant Based News which explains its potential health effects. There are plenty of plant based alternatives to dairy to ensure you get all the essential nutrients you need

Dairy foods like milk are praised for nutritional benefits, but are they good for you? And what are the health risks of dairy consumption?

08/11/2022

Who knew the humble gooseberry has so many potential health benefits. Here's my deep dive into their properties. Personally, I can't stand eating the hairy little things 😂

Gooseberry is a fruit that has many potential benefits for skin, hair, and health. It contains lots of antioxidants and vitamins and is low in calories. Learn more.

18/10/2022

10 vegetable soup
It's easy to get a whopping 10 different veg with this autumn soup. Fry chopped shallot, carrot, celery, fennel, parsnip, and red pepper in olive oil until starting to soften. Add chopped garlic (lots, I used 5 cloves for a big pot) and continue to sweat down. Add a tin of chopped tomatoes, two tins of cannellini beans, dried oregano, 2 bay leaves, and vegetable stock. Add chopped savoy cabbage and fresh parsley for the last 10 minutes of cooking.
The beans contribute protein and the soup is full of vitamins, minerals, antioxidants, and fibre. I topped it with nutritional yeast which adds vitamin B12 to a vegan diet

13/10/2022

My new article in Plant Based News

Many appreciate how natural, plant-based foods keep us healthy. Spending time outdoors in nature offers physical and mental benefits too.

23/08/2022

https://www.medicalnewstoday.com/articles/pegan-diet?utm_source=ReadNext

The pegan diet combines aspects of a paleo and vegan diet. It claims to have health benefits but may be too restrictive for some people. Learn more.