http://www.aplus-nutrition.com/

Abby Attenborough, Warwick (2026)

04/03/2023

Does anyone remember taking (or forced by your parents) those rancid tasting capsules full of cod liver oil as a child? 🤔

Well, there was reasoning behind this…and that is down to the essential omega 3-fatty acids!

✅As the name suggests, they are an essential fat required in our diet as our bodies can’t make them ourselves. Thus, we need to get them from food. They’re a type of unsaturated fat, (polyunsaturated to be specific) – the type of fat that’s good for our cholesterol levels.

🐟Oily fish is the best source of omega 3s. Aim to eat 2 portions per week, at least 1 one of which should be oily.

🐠A portion is 140g, but you could have two or three smaller portions throughout the week.

All oily fish contain omega 3 fats. You can choose from fresh, canned or frozen fish. White and shell fish do contain omega 3s, but around 1/10 of the amount in the same weight of oily fish!

26/01/2023

• TOFU, NOODLE & KALE RAMEN •

You asked for it, and you shall receive👇🏻👇🏻👇🏻

With more of us starting to engage with environmental issues, the focus on plant-based diets is growing by the day, and so it should be! However, a zero-tolerance approach to meat doesn’t suit all. Which is why this recipe can be easily swapped for shredded chicken and a roast chicken stock!

This ramen recipe ticks all the boxes for good nutrition and eco-friendliness, whilst also being achievable to make during a busy work week 💁🏼‍♀️

Prep time: 5 mins
Cook time: 10 mins
Serves 2

INGREDIENTS
- 1 tbsp extra virgin olive oil
- 1 large garlic glove, finely chopped
- 1 large white onion, chopped
- 1 litre of low salt veg stock
- Noodles of choice (egg, vermicelli, wholemeal) approx. 2 nests
- 200g bag kale
- 200g plain firm tofu, sliced into large pieces
- 1/2 x 25g pack chives, snipped
- 2 tsp light soy sauce
- 1 packet of button mushrooms, chopped into chunks
- Thumb size portion of fresh ginger, finely chopped
- 1 tsp tabasco

METHOD
1. Heat the oil in a large saucepan and fry the onions till they begin to sweat for 5 mins.
2. Add the stock, ginger and garlic and bring to the boil
3. Stir in the mushrooms and tofu and noodles, allowing them to soften and separate a little
4. Add the kale, cover and simmer for 5 mins
5. Stir in the chives and soy sauce and heat through for 1-2 mins
6. Serve up - and put the remaining portions in Tupperware to heat up for another day!

18/01/2023

Whilst on a little hiatus from posting (and if I’m being honest, consuming any nutrition-related content too), I’ve been thinking WHY I’ve been so reluctant to do so…

I believe one of the main reasons is the sheer amount of misinformation out there which has turned me off completely. However, this noise in nutrition isn’t going anywhere. But WHY is there so much noise - beyond just the "wellness influencers" and "fitspos" accounts?

There are two glaringly obvious reasons:

1️⃣ Inadequate, profit driven research & unproven ideas: people from all sorts of other science fields insert themselves into the nutrition field and conduct research, write books etc. without an iota of background education and nutrition-specific knowledge. Also, exacerbated for nutrition science is that nutrition, unlike other scientific disciplines, is a subject that is also simultaneously a belief-system, riddled with bias. For example, when patients/general public do well on a certain diet, it is assumed that it will work for everyone and applied universally.

2️⃣ We live in a culture in which people want quick answers and instant solutions - consumer demand is high: too much of the nutrition agenda itself is directed at finding THE SHINY NEW TOY. Simplifying things is a good thing, it helps the public understand an otherwise complex subject, but the answers to many questions aren’t always that simple.

❌ Decades ago, we were told that fat was bad, and consequently a lot of people eliminated almost all fat from their diets and ended up overeating on carbohydrate rich foods. This lead to health problems and increased obesity. Then, it was discovered that fat wasn’t bad after all. As a consequence of this, now some people consume too much fat. At the same time, carbohydrates are being demonized, there are many diets that severely restrict them. People go from one extreme to another.

The devil is in the detail, and this is just a gentle reminder to take the time to do research and continually learn the ability to judge well for yourself, and my aim with this page is to educate & help you do that 😇🙏🏻🤍

28/10/2022

Feeling a bit ‘meh’ recently? 🙁

Days are getting shorter, darker and colder, and your serotonin levels can naturally start to drop…

With the current cost of living crisis, many of you may of had to sacrifice online exercise class subscriptions, gym memberships etc. and are now lacking motivation and structure in your exercise routine…

If this is relatable to you, remember:

1️⃣ It's okay to feel like giving up or skipping a workout. We all have those days where we just don't feel like exercising & just want to lay on the couch. Acknowledge this feeling and proceed anyway out of the discipline you have to the cause.

2️⃣ Remember why you're doing this - I'm not referring to simply 'the why' of your goals, but the why of training, IN SPITE of your goals. We train to practice discipline. We train to practice the act of committing to something that we know to be good for us, even if in the present it doesn't appeal to our immediate reward system. We are showing up to our training as a way to show up for ourselves.

3️⃣ Take it one day at a time. Don't focus on the long road ahead, just take it one day (or even one workout) at a time and you'll eventually get there. I appreciate that focusing on projected outcomes can be super motivating for some people (for me that has recently been signing up to running events), but very often it can actually just make us feel further away from achieving them. Know your goals, but be focused on the process as that will lead to the eventual outcome.

👊🏻 Every time you push past that feeling of giving up, through repeated exposure, you become more comfortable in that environment. Pushing through that discomfort contributes to our overall sense of achievement and self worth, it builds your self confidence, confidence you CAN push through those tougher feelings - this builds resilience within, and that sense of accomplishment feels good.

So next time you feel like giving up, try to remember these 3 things ❤️‍🔥

27/09/2022

Often we struggle to let go of somethings (or someone) that no longer serve us.

Why?

Well for starters we’re creatures of habit, we don’t like what we don’t know - that doesn’t feel safe…

There may be many reasons why something may not serve you any longer, but when this happens it no longer helps you move forward in the direction you (currently) want to go 💭 🤔

Take from that what resonates with you and let go where you can, it will leave you a little bit lighter…

Have an awesome rest of your week beautiful people, you deserve it 🤍

01/09/2022

PART 1 - Nutrition for the Different Phases of the Menstrual Cycle

🩸There are two main phases - the follicular phase and the luteal phase - which can be further split into 4 stages of menstrual cycle, or as alluded to as the 4 seasons of the menstrual cycle: winter, spring, summer and autumn, which is such a helpful analogy for explaining why you might feel a certain way during a specific phase.

🩸The whole follicular phase (early and late), is the first half of your cycle - from day one of bleed to ovulation.

The EARLY follicular phase aka ‘WINTER’ (from day one of your bleed up until the end of your bleeding period) is what I shall be discussing here.

👉🏻SWIPE to the last slide to see my nutritional recommendations for the first stage of your cycle! 🥦🥗🥩🫘🥬🍓🍊

15/08/2022

Struggle with irregular periods? ⁣
⁣
Getting personalised nutrition advice is the quickest & easiest way to make sure that you’re implementing the most effective changes that will work best for you. ⁣
⁣
But here are 4 tips to help get you started:⠀⠀⠀⁣
⁣
✅ 𝐂𝐡𝐨𝐨𝐬𝐞 𝐥𝐨𝐰 𝐠𝐥𝐲𝐜𝐞𝐦𝐢𝐜 𝐢𝐧𝐝𝐞𝐱 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬 & eat them in amounts that are right for your individual needs. Carbs give you energy and fuel your body as well as providing fibre and B vitamins (vitamin B6, B9 & B12 essential for hormone health and fertility). A nutritionist like myself can help you work out the amount of carbs that is best for you.⁣
⠀⠀⠀⠀⠀⠀⠀⁣
✅ 𝐁𝐮𝐢𝐥𝐝 𝐰𝐞𝐥𝐥 𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐦𝐞𝐚𝐥𝐬 𝐰𝐢𝐭𝐡 𝐚𝐝𝐞𝐪𝐮𝐚𝐭𝐞 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝐟𝐚𝐭 & 𝐟𝐢𝐛𝐫𝐞. This will help curb cravings & keep you off the blood sugar roller-coaster which can impact on the delicate balance of hormones involved in ovulation.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
⁣
✅ 𝐈𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐩𝐥𝐚𝐧𝐭 𝐛𝐚𝐬𝐞𝐝 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭 in the place of animal proteins by swapping some animal protein for lentils, legumes & chickpeas. This has been linked with improved ovulation & enhanced fertility.⁣
⁣
✅ 𝐈𝐧𝐜𝐥𝐮𝐝𝐞 𝐠𝐞𝐧𝐭𝐥𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤, such as yoga, walking, swimming and gardening. Continuously partaking in intense exercise might affect your cycle by eliminating or delaying your period. By doing gentle exercise you enjoy, you can also help elevate stress which can improve your cycle regularity. ⁣
⁣
*Targeted diet & lifestyle changes can help you to ovulate, have a more regular period & get pregnant faster (if that’s something you want to do!). However, while occasional changes to your menstrual cycle may be due to stress or other lifestyle factors, consistent irregularity could be a sign of an underlying health condition. Please see your GP if you haven’t had a period for 3 months*⁣
⁣
👉🏻 Dm if you’d like some more help, or requests for citations on points made above 💜

08/08/2022

I listened to a podcast last week and the guest said something that really got me thinking….

Let me ask you this, how many things did you do last week that made you feel uncomfortable or make you feel a bit nervous or on edge? 🤔

If the answer is a considerable amount, then you’re probably in a growth phase, and if there’s nothing you’re probably in a stagnation phase - you’re comfortable.

Is it fine for you to stay there, but by breaking your own mold, you build your own emotional resilience, self belief and self confidence - I don’t know about you, but these are things that deeply motivate me to grow 🤩👊🏻

To grow, you have to embrace the discomfort. The transition will be uncomfortable and scary, but that's the nature of the beast. Your comfort zones are most often EXPANDED through discomfort, and REPETITION of these discomforts expands your comfort boundaries.

Discomfort is a catalyst for growth.

Think of the mind as a muscle that naturally tightens up over time unless it is consciously worked upon. Your personal growth significantly depends on new challenges and activities. If you practice your discomforts enough, with different activities, your comfort zone will expand to include discomfort. And then you can master your personal bubble 💙

01/08/2022

One of the best ways to ensure you get a variety of vitamins and nutrients from your food is EATING SEASONABLY

Knowing what’s in season is important. There is SO much to choose from in summer time so you’re spoilt for choice if you’re a bit fussy when it comes to fruit and veg!

Plus, it tastes better, it’s cheaper and better for the planet! 🌍 This is because emissions tend to be much lower when produce is grown outside (not in climate controlled greenhouses), in their natural season and then consumed in the same country they’re grown cuts transport costs down - win-win for everyone!

What are you going to buy this week out of the options listed?? 🤷‍♀️ I’m going to get some samphire this week and play around with a yummy recipe for you guys! 👏🏻🙌🏻

29/07/2022

Whether you’re suffering with PCOS or not, women shouldn’t fear eating carbohydrates. Carbs, in moderate amounts, are needed for antioxidants, improving the gut microbiome, regulating blood sugar levels, and to help precent cravings and binge eating.

1️⃣ Maintaining blood sugar levels ➡️ Women with PCOS tend to have higher levels of glucose and insulin. But including the certain carbohydrates and at certain times, can help to maintain healthy blood sugar levels. Just as blood sugar levels rise, they also fall. Having really high levels of glucose in the blood requires a lot of insulin needed to be secreted to get the glucose into your cells. When this occurs, insulin quickly pushes glucose into your cells, leaving your blood sugar levels to plummet. To avoid this, it is best to eat regular meals and snacks throughout the day with moderate amounts of high fiber carbohydrates (vegetables, beans, quinoa and oats) that won’t spike up glucose levels.

It’s ok for women with PCOS to eat carbohydrates at every meal or snack, just be sure to include enough protein and fat.

2️⃣ Improves gut health ➡️ Wholegrain carbohydrates are a great sources of fiber. Fiber helps to keep our digestive track working properly and prevent constipation. It also helps to lower cholesterol and improve the functioning our gut microbiome, which research is now showing can influence our weight, immune system and physical health.

3️⃣ Supplies important nutrients ➡️ Carbohydrates provide the nutrients needed to reduce insulin and glucose such as magnesium and zinc, which women with PCOS tend to be deficient in. Whole carbohydrates also provide antioxidants, which have been shown to greatly benefit women with PCOS by reducing glucose, cholesterol, and inflammation and improving fertility. Also pulses (grains, beans, and nuts) and fruit are good sources of inositol, which has been shown to reduce insulin and improve fertility - research suggests a 40:1 ratio of myo to d-chiro inositol.

4️⃣ Low blood sugar ➡️ can be a risk factor for binge eating in women with PCOS. When your blood sugar is low, all your body thinks about is food - a physiological response to tell your brain to eat, and to eat NOW. Why? Carbohydrates are the foods needed to bring up blood sugar levels quickly. If your blood sugar gets too low, you tend to need to eat more foods (including more carbohydrates) to bring it up. This can then cause high blood sugar levels and a cycle ensues. Carbohydrate cravings are often associated with low blood sugar as well. One way to avoid binge eating is to eat balanced meals (+ snacks if needed).

*see GIRL TALK IGTV EP 1 wThe PCOS Collective | Non-Diet Nutritionists & Dietitianstive for more 🔛 Nutrition & PCOS*

18/07/2022

Did you catch GIRL TALK EPISODE 6 on Perimenopause & Menopause?

💟 A half hour chat discussing all things menopause, including: what exactly this transition entails, how it manifests itself for different women and what some of the treatment options are! 🍎🏥 💊🏋🏼‍♀️

Listen in, SAVE or send to someone who might benefit from listening to an evidence-based, open and honest chat! 🤍

Enjoy!

29/06/2022

Proteins are made up of amino acids. There are 20 amino acids in total - 8 of these are essential (the body can’t produce them ourselves & need to be consumed through food). The other 12 are non-essential.

All the foods listed consist of various essential and non-essential amino acids, making them an excellent source of high-quality protein 🫘🥜🍣🥩🍗🍳🥛

🔹Our protein needs change with age and vary widely from person to person depending on a number of factors such as gender, size and activity levels.

➡️The Reference Nutrient Intake (RNI) is 0.75g of protein per kg bodyweight per day for average-weight adults (~56g/day for men and ~45g/day for women depending on bodyweight). Additional amounts are needed for growth and repair e.g. in children, athletes and in pregnancy.

🔹People who do some physical activity, like going for a run or to an exercise class are unlikely to need any extra protein. Average intakes of protein in the UK are above this recommendation in all age groups 👍🏻

🏃🏼‍♀️🏋🏼‍♀️For people exercising at a high level (6+ times/week), having some additional protein relatively soon after a training session can help muscles rebuild.

‼️spacing your protein intake throughout the day is optimal as your body can only utilise so much in one go. It also takes a minimum amount of protein (~20g, but everyone has a different threshold) to stimulate muscle protein synthesis so aim for at least that much with each snack/meal ‼️

Need more help with your protein intake? Drop me a message, my inbox is always open 🤍

Abby Attenborough

04/03/2023

26/01/2023

18/01/2023

28/10/2022

27/09/2022

01/09/2022

15/08/2022

08/08/2022

01/08/2022

29/07/2022

18/07/2022

29/06/2022

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