Katia Demekhina "Omni Vitality", 13/F & 17/F Kailey Tower, 16 Stanley Street, Central,, Central District (2025)

20/12/2022

December brings lot more opportunities and excuses to enjoy pies, cakes, sweet and savoury treats, and so much more.

I get it, food is a big part of the festive season. Just like every one of you, I enjoy a chance to let my hair down and indulge in all the holiday treats.

But I also know and follow a few simple tricks to make the excesses of the holiday season gentler on the body.

Today I want to share with you my top five tips that I will be following this holiday season. The best thing? They are super easy.

🎄 Incorporate protein into every single meal. It will help keep you full and lean. Make turkey, chicken, meat, eggs, fish or vegetarian protein the 🌟 on your dinner plate.

🎄 Start your meal with veggies. By eating non-starchy veggies first, followed protein and fats next, and carbs and sugars last, we can reduce the blood glucose spike by 73% and insulin spike by 48%. Incredible, right? What this means is that you don’t have to change what you eat. You just need to eat what’s on your plate in a specific order.

🎄 What if you are at that office Christmas party and you must have a minced meat pie in the middle of the afternoon? Reach for a sip of apple cider vinegar to help release the sugars from food into the system more softly.

🎄 Move. Just a light 15-minute walk after a meal can help reduce post-meal blood sugar levels. So before heading to the sofa to watch Christmas TV specials, walk for just two to five minutes to help smooth out postprandial glucose levels.

🎄 Lastly? Don't guilt trip yourself about holiday indulgences. The emotions we experience around eating can make a difference in how our bodies receive and use the food. Eat mindfully and enjoy every bite.

Happy holidays!

16/12/2022

Nothing makes me happier that making a difference to someone's life ❤️

Below I am sharing feedback from a client who recently reached out for help.

When I reached out to Katia, I found myself exhausted, easily frustrated and agitated, was waking up most mornings unrested, and feeling overall run down, worn out, and mildly depressed.

A few mild tweaks - more fish, more protein, more greens. Vitamin supplements, lots of fish oil, magnesium – and weeks later, I was back. I feel I have done a 180, and everything that I was dismissing within my behaviour as being down to circumstances and “normal” all things considered, was largely remedied quickly as my diet was adjusted.

I am in an entirely different place emotionally and energetically than I was a couple of months ago. My secondary health (diet) was influencing my primary (lifestyle and relationships), and I wish everyone was equipped with a Katia in their life to help them be the best versions of themselves.

Katia genuinely cares. She finds purpose in helping people to be the best versions of themselves, and rather than rationalising my behaviours, she helped me find solutions to what I knew wasn’t normal for me.

The world would be a happier and healthier (both physically and mentally) place if everyone had a Katia ❤️

14/12/2022

Many chronic conditions, as well as day-to-day fluctuations in health and well-being, can be linked to individual nutrition and lifestyle.

It has been repeatedly shown that nutrition and lifestyle changes can support and improve the health of all the major systems of the body, including digestive, hormonal, reproductive, muscular-skeletal, immune, urinary, nervous, respiratory and skin.

Clients can look for the support of a nutritional therapist for a range of chronic conditions, as a preventative approach to their healthcare, as a way to improve general well-being or to promote healthy ageing.

Often, people see stark improvements in their health when they implement simple changes to their diet and lifestyle.

Typical areas nutritional therapy consultations address include:

🍑 support to increase energy levels,
🍑 addressing blood-sugar balance and cravings,
🍑 emotional and psychological wellbeing,
🍑 alleviating hormonal imbalances,
🍑 optimum digestive health,
🍑 weight loss

Chronic conditions that can benefit from nutritional interventions include:

🍑 diabetes and pre-diabetes,
🍑 cardiovascular disease,
🍑 cognitive decline and dementia,
🍑 obesity and metabolic syndrome,
🍑 Crohn’s disease, ulcerative colitis, IBS and other inflammatory bowel diseases,
🍑 depression and mental health.

To find out more, book a free call with Katia. Link in bio ☝️

12/12/2022

Stop and think about what you ate yesterday. Do you think the food you had provided your body and mind with the nutrients they need to function optimally? Do you even know what the nutritional needs of your body are and how to meet these?

The food we eat has a profound impact on our health. Intuitively, most cultures recognise that food has the capability to heal or harm. Clinical research into nutrition shows that what and how we eat can be used not only to promote health and well-being but also to prevent illnesses and help those with chronic diseases improve outcomes.

Nutrition is not about fad diets but about a balanced relationship with food that provides optimal support for your individual health needs. The nutrients we consume are information used to make hormones and other chemical messengers in the body, create energy, support immunity, brain health, detoxification, optimise gut function and ultimately maintain balance.

As a nutritional therapist, I am trained to understand how nutrients, food and lifestyle factors influence the function of the body and may contribute to individual symptoms and health concerns. Using a wide range of tools, I assess and identify potential nutritional imbalances and provide realistic, practical, achievable and personalised guidance to enrich your nutritional status and achieve your health goals.

09/12/2022

In addition to healthy eating principles discussed in my earlier post, our daily habits are also important to balance blood sugar. Below are top 3 things you can do today to get off the blood sugar rollercoaster 🎢.

🏃‍♀️ Exercise regularly. Exercise not only increases insulin sensitivity, meaning we need less insulin for the glucose to go into the cells, but it also allows the contracting muscle to take in the blood sugars without the need for insulin. The best thing? The effect of exercise on blood sugar can last for up to 24 hours!

😴 Prioritise sleep. Did you know that getting only 6 hours of sleep per night keeps blood sugar levels elevated? And getting only 4 hours of sleep per night results in impaired glucose tolerance and insulin resistance – which means that as little as a few nights of cheating on sleep can put a person in a pre-diabetic state. REALLY prioritise sleep and aim to get 7-8 hours of quality shut-eye time a night.

😃 Reduce stress. Reducing stress is a key factor in balancing your blood sugar because not only does stress often lead to unhealthy behaviours like binging on sweets, the stress hormone cortisol produces sugar in the blood. Meditation and yoga are great habits that help you de-stress and relax Or simply taking time out to breathe can make a big difference. If there is one thing you do, take three long deep breaths before you do anything in the morning and three deep breaths before you go to bed.

So choose one tip above to focus on this week, and then gradually build upon it. Remember, small changes to your daily routine build up and lead to a well-balanced healthful lifestyle.

08/12/2022

We've all experienced the profound impact our blood sugar levels have on energy and mood, and it's no fun. Support your ability to meet the demands of daily life and your long-term health by following some simple dietary strategies to maintain a healthy blood sugar level and keep it balanced:

💡 Eat plenty of high-quality protein. Protein prevents the blood sugar from rising too quickly. It also fills you up and keeps you satiated. Start your day with a protein-rich breakfast, and make sure that every one of your meals includes a palm-sized piece of protein

💡Load up on non-starchy fibre-rich veggies. Fibre slows down the digestion of carbohydrates and the release of sugar into the bloodstream. Fill half of your plate with leafy greens, cruciferous veggies, and any non-starchy colourful vegetables you like.

💡Add healthy fats. Like fibre and protein, fat buffers blood sugar spikes. Just be sure to avoid processed fats. Sources of quality fats to add to your diet include fatty fish like salmon, nuts and seeds, olive oil, coconut oil, and avocado.

💡 Minimise processed foods. Many processed foods are high in sugar, refined carbs, artificial ingredients and flavourings while being low in blood-sugar-stabilising fibre and protein. Choose whole food ingredients instead.

💡 Ditch sugar. Sugar is hidden in many foods like fruit juice, energy drinks, and yoghurt. Make sure to check the labels. And remember that sugar can be labelled by several dozen different names, such as fructose, lactose, dextrose, sucrose, maltodextrin and so on.

💡 Stay hydrated. Drinking water helps your kidneys flush out excess blood sugar through your urine.

05/12/2022

Blood sugar imbalance is one of the many reasons why a lot of us find our hormones are haywire, our metabolism rates are low, and our emotions are all over the place.

When we think of hormones, we often think of each hormone in isolation, e.g. oestrogen deficiency (menopause) or oestrogen dominance (PCOS). What we forget is that all the hormones in the body are interconnected. At the heart of the hormonal domino, the one hormone that has an impact on all other hormones in the body is insulin, the hormone behind blood sugar regulation.

Because insulin is so intricately linked to s*x hormones, blood sugar dysregulation has been linked to many aspects of women’s health, including:

😥 headaches⁠
😥 fatigue⁠
😥 anxiety⁠
😥 mood swings
😥 cravings⁠
😥 acne⁠
😥 PMS
😥 insomnia
😥 brain fog⁠

Blood sugar balance, and with it stable insulin levels, is one of the most important factors to pay attention to when looking for answers to your health questions.

Your blood sugar fluctuations throughout the day depend on many factors, including what you eat, when and how you exercise, your sleep, stress, and more.

If blood sugar isn't balanced, it can create a roller coaster of ups and downs, with a subsequent domino effect on many other systems, including your hormonal health, mood, gut health, metabolism, and much more!

Blood sugar balance means eating and living in a way that allows you to step off the blood sugar roller coaster (where your blood sugar and insulin spike and crash continuously). More stable blood sugar and lower insulin levels can go a long way in keeping inflammation at bay and helping restore hormone balance.

03/12/2022

While we may all know about the health benefits of broccoli and try and include it in our diets on a regular basis, wouldn’t you agree that eating it steamed just gets a little too boring over time?

And this is where this genius raw broccoli salad comes in super handy.

Beautiful emerald green in colour, filled with all the goodness of broccoli, some protein from nuts and good fats from avocado and olive oil, it is very quick and easy to make.

Here is what you need:
✔️ A large head of 🥦, florets only (keep the stalks for a soup)
✔️ Spring onion, 1 stem, both green and white parts roughly chopped
✔️ A large handful of parsley, mint and basil
✔️ 1tbsp of pine nuts, toasted
✔️ 1tbsp dried cranberries
✔️ Zest and juice of 1 lemon
✔️ 2tbsp extra virgin olive oil
✔️ 1 large ripe avocado (an optional, but highly recommended, extra)

Put the broccoli florets, spring onion and herbs into a blender and pulse until finely chopped. To make sure you do not puree it and get roughly the same consistency, you may want to do this in a few batches.

Once finely chopped, transfer this vibrant green mixture into a bowl. Add the lemon zest, pine nuts, cranberries, lemon juice and some olive oil. Mix thoroughly.

It can be eaten like this, but I like to add a diced ripe avocado which binds the salad together and adds the much-needed moisture.

A brilliantly easy dish that not only delivers on the nutrients and flavour level is a treat for your eyes (how can one not get excited seeing such beautiful green on your plate?!) and another one of those salads that make your mid-week lunches/dinners so much easier.

Have a beautiful vibrant green day filled with all the goodness of 🥦

02/12/2022

However, the best way to get the most from your 🥦 is to eat 3-day-old broccoli sprouts.

🌱 Sprouts provide anywhere between ten to 100 times higher levels of bioactive compounds than mature plants 😃

🌱 Because the broccoli sprouts are so much more concentrated than the mature vegetable, only a small amount is needed daily to achieve what a large amount of broccoli can do.

🌱 As little as 10g of broccoli sprouts a day can have a noticeable impact on your health.

Grow your own, or get yours . Mentions Omni Vitality to get your special package.

30/11/2022

So we learned earlier this week about the power of non-nutrient compound called sulforaphane found in crucifers like .

And we now know that a chemical reaction has to take place for us to benefit from this compound when eating broccoli.

So what is the best way to incorporate broccoli into your diet to make the most of sulforaphane?

How broccoli is prepared also makes a massive difference in the nutrient-density of this plant.

🥦 Do not boil the broccoli as all the nutrients leach into the water just after a few minutes.

🥦 By steaming broccoli for just three minutes, we can achieve an optimal nutritional composition in this plant.

🥦 If eating broccoli raw, add vinegar or lemon juice to the dressing to optimise nutritional yield.

🥦 Add mustard, horseradish or watercress as a natural source of the enzyme needed for optimal production of super nutrients in broccoli

Make broccoli a daily component of your diet and experience its superpowers by yourself!

28/11/2022

Acai, goji berries, maca, lucuma, spirulina… Most of us have heard of these miracle superfoods we should include in our diet. However, we don’t have to look to exotic sources or pay high prices to benefit from superfoods. Humble 🥦 can proudly stand up to any superfood out there.

While is a good source of micronutrients and fibre, it is its content of non-nutrient molecules, which are capable of modulating gene expression, that makes this cruciferous vegetable such a prominent player in human health and disease prevention.

One such molecule is sulforaphane - the most extensively researched for its health-promoting properties and currently has the strongest evidence for beneficial effects.

Sulforaphane is an essential nutrient for women at any age, but especially for those with oestrogen dominance. Heavy periods, mood swings, tender breasts, and weight gain are all potential signs of oestrogen dominance.

Sulforaphane can help with healthy detoxification and removal of excess or used-up oestrogen.

And while supporting hormonal balance requires more than a single food or supplement, including sulforaphane-rich foods such as broccoli in your diet is a great start to getting your hormones back in balance.

26/11/2022

Breakfast refers to “breaking fast”, aka the first meal of the day.

Ensuring that the first thing you eat does not send you on a blood sugar rollercoaster 🎢 and nourishes your body with lots of nutrients is one of the best ways your can support your body and your hormonal balance.

Smoothies are a great way to gets lots of nutrients in an easy meal. Yet sometimes we want to eat and chew our food rather than just drink it. This is where smoothie bowls come in – they combine a thick smoothie base with a range of toppings of your choice.

Here, my smoothie base includes
🧉 Avocado
🧉 Bone broth protein
🧉 Powdered greens
🧉 1-2tbsp ground flaxseeds
🧉 Large handful of spinach leaves
🧉 A handful of frozen cauliflower florets (YES, REALLY! I promise you can't taste them)
🧉 ½ small frozen banana
🧉 Unsweetened almond milk

Toppings:
🧉 Raw almond butter
🧉 Mixed, roasted and chopped nuts, seeds and coconut flakes
🧉 Blueberries and pomegranate

A great vehicle for healthy fats, protein, fibre, hidden veggies and some colourful berries 😁 And tastes delicious!

Katia Demekhina "Omni Vitality"

20/12/2022

16/12/2022

14/12/2022

12/12/2022

09/12/2022

08/12/2022

05/12/2022

03/12/2022

02/12/2022

30/11/2022

28/11/2022

26/11/2022

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