The perfect diet?

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As nutritional therapists, we know that there is an awful lot of confusing and conflicting advice out there about what we should be eating in order to be healthy. The truth is that while it would be convenient if there really was one perfect diet for everyone, what you eat just isn’t and shouldn’t be a one size fits all approach. We are all individual biochemically and have different needs when it comes to the amount and types of food we should be eating, and our nutritional needs vary over the course of our lifetime.

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What nutritionists eat for breakfast – day 7

Good day!

This is the last day of our breakfast posts and you’re in for a treat. As well as posting my ‘an-hour-before-yoga’ breakfast which needs to be quick and not too filling, I’m also posting the Granola I’ve made for next week. Our clients love this recipe and we always get good feedback about it. I made a big batch which should last the whole family about 3 days – although I’ve seen it being eaten as an after school snack too.

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CoYo coconut yoghurt with berries and flaked almonds. That’s it. No need for a recipe, you just need to construct it. The yoghurt is available from Waitrose, Ocado, Beyond The Kale (in Bath Green Park) or other health food shops.

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What nutritionists eat for breakfast – day 6

Bacon brunch
I delayed breakfast today as I had dinner later than usual last night – we were out running our Waistwatchers classes and enjoying chatting to our lovely members. But eating dinner at 9pm means that I like to postpone breakfast until I feel ready for it, and today that was at 10.30am. I fancied something more substantial and savoury, and have some lovely organic, preservative free bacon in my fridge that was calling to me.

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What nutritionists eat for breakfast – day 5

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Poached egg, warmed avocado and tomatoes on sourdough rye

I didn’t have breakfast till later this morning so wanted something a little more substantial. The protein in the egg and the healthy fat of the avocado and olive oil all help to stabilise blood sugar and so keep me full till lunch which would be about five hours later. I warmed the avocado and tomato because I just don’t like eating cold food in the Winter.

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What nutritionists eat for breakfast – day 4

Smoked salmon platter
Breakfast today is more a case of slicing and assembling rather than cooking, but it’s really delicious none the less, and can be put together quickly for those in a rush. Plus it offers a great balance of protein, healthy fats, fibre and slow-release carbohydrates so you’ll stay full and energised for a good few hours afterwards.

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What nutritionists eat for breakfast – day 3

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Bircher Muesli and Berries

Bircher Muesli

This is a quick breakfast you can prepare the night before. It was created by a Swiss physician called Maximilian Bircher-Benner for his patients in the 1900s. His recipe requires the oats to be soaked in milk for a period of time to soften them, making them easier to digest. He was ahead of his time because soaking cereals, pulses, nuts and seeds increases the nutrients available, makes them easier to digest and it neutralises the negative effects of too much phytic acid and other anti-nutrients.

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What nutritionists eat for breakfast – day 2

Coconut pumpkin porridge

Breakfast for me never features your regular morning fayre – I was diagnosed with an autoimmune disease, Hashimoto’s thyroiditis, eight years ago and since then I have been fine tuning my diet to reduce inflammation and balance my immune system, which for me means no cereal grains, dairy or eggs at all. Of course this diet is really strict so it’s not for everyone, and certainly you don’t need to follow a diet like this to be healthy, but for increasing numbers of people with autoimmune disease, this diet low in inflammatory foods has been found to be beneficial, reducing symptoms and in some cases putting their disease into remission – more on that in another post, but for now I expect you’re wondering what on earth I have for breakfast!

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What nutritionists eat for breakfast – day 1

photoEmma and I have decided to take it in turns to post our breakfasts for 7 days. Be prepared to see some untraditional fayre!

It occurred to us a long time ago that there are no rules when it comes to the first meal of the day. The priority is nutritious, delicious and easy.

Breakfast is incredibly important when it comes to blood sugar balance, and in fact research suggests that what you choose to eat in the morning sets the pace for the day and can have a lasting impact for many hours afterwards. The key is to include quality protein with each and every breakfast, which will help to keep you feeling full, focused and energetic all the way to lunchtime.

Here’s a picture of this morning’s breakfast. It may look more like lunch! I don’t like juicing in the Winter and wanted something light-ish as I was going to be contorting myself into yoga poses later. It’s Pea, Fennel and Kale soup with a poached egg.

I made a big batch of the soup yesterday for lunch and decided to keep some by for quick breakfasts.The recipe below is a guide because soup is not an exact science for me. I use whatever is in the fridge. My only rule is to keep to the same colour ingredients. For example, this soup uses green vegetables and if I added an orange food (say, carrot), it would have made the soup a brownish colour which doesn’t look as appetising.

Pea, Fennel and Kale Soup
Nob of butter or 1 tbsp coconut oil
1 garlic clove, chopped
1 onion, chopped
1 fennel bulb, sliced
200g peas, fresh or frozen
Bunch of Kale
Sprigs of parsley or mint
600ml vegetable or chicken stock

Heat coconut oil or butter in a pan and add the diced onion and minced garlic. Fry until golden over a medium heat. Add in the sliced fennel and fry for another 2 minutes.
 Add the stock, kale and peas and bring to the boil.

Once boiled simmer for 10 minutes and blend until smooth. Season to taste and serve in a bowl with some chopped fresh herbs and a poached egg.

Have we convinced you that soup is a breakfast option – especially on a cold morning?

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Cauliflower Power

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Cauliflower is not one of the nation’s most popular vegetables – it has a reputation for being a bit tasteless and unexciting, but I want to try to persuade you otherwise. We regularly recommend our clients incorporate cauliflower into their diets, and some of you may have already discovered its virtues, but for those of you that tend bypass in when choosing your weekly veg, I urge you to buy one and give our recipes a try.

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Our 5 Ways to Improve Your Energy and Health

Yes, it’s that time of year when our minds look two ways: at the past and how much we’ve indulged during the festivities and to the future and what we’re going to do about it! One of the first things to go (apart from your waist line) is your energy. This is where we’ve decided to start because if your vitality is high then you’re more likely to make the changes you need to support your wellbeing and health. These are the five things we try and do everyday to help us live fully.

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