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Joan_extra-5-smaller

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joans_empowered_nutrition

Registered Nutritional Therapist helping people feel healthier & more energetic using diet & lifestyle changes.
Special interest in breast cancer.

Some thoughts on trying to "get back to normal" af

Some thoughts on trying to "get back to normal" after a cancer diagnosis.

#nutritionaltherapy #nutritionforcancer #newnormal #healthyhabits

Lovely networking lunch today hosted by @ruth_rood

Lovely networking lunch today hosted by @ruth_rood . There was definitely a chilled out, summer holiday type vibe 😎

We each received a packet of mixed wildflower seeds, so that we can grow flowers while growing our businesses with the help of @WIBN ! Now I just have to remember to sow them in September....

#wibnblooms #wildflowersforbees

I received a complimentary box of samples today fr

I received a complimentary box of samples today from @thenaturaldispensary - thank you! 🥰

Probably the item in it that I was most excited to get was this pouch of @adunasuperfoods fonio. I'm ashamed to admit that I'd never come across fonio before. It is an ancient grain from West Africa and is naturally gluten free. The cooking suggestion on the pack makes me think I could use it as a direct substitute for quinoa, or as a porridge.

If you've cooked with fonio before and have any top tips, I'd love to hear them.

#wholegrains #ancientgrain #cupboardstaples #glutenfreewholegrains #fonio #foniograin

AD: Book your nutritional therapy programme in Aug

AD: Book your nutritional therapy programme in August to benefit from current prices 😍

My prices haven't increased for more than 2 years, and it has always been important to me to make my services as affordable as possible. However, the current pricing is less than many other nutritional therapists and do not reflect my experience or the amount of work I put into every client. My health always has to be my priority, and part of this is ensuring that I earn enough for the work I do. I am sure that you can understand this.

As a result, and after much thought, I will be increasing the price of all consultations and programmes from September.

The good news is that...
If you have been debating working with me, and want to take advantage of current prices, then you can do this by booking in August. You don't have to have your appointment in August (and in fact I have limited availability in August), but as long as you book and pay within August, you will pay current prices.

If you are a current client, I will honour current prices for any additional services you buy (such as extending your programme) during 2024.

If you would like to have a chat to talk about whether nutritional therapy could help you, or to find out what level of support is right for you, then you can book a call with me via the "Book your FREE Discovery Call" link in my bio.

WHAT'S IN MY CUPBOARD? Part 4 - Seeds Flax, chia,

WHAT'S IN MY CUPBOARD? Part 4 - Seeds

Flax, chia, sunflower, hemp, pumpkin (not pictured). There's also tahini paste from sesame seeds, but of course I keep that in the fridge once opened 😂

Seeds are rich in fibre, magnesium, zinc, B vitamins and polyunsaturated fatty acids. Even if you don't use them front and centre in a meal, they are good for adding some extra crunch and protein when scattered on top of dishes.

I often eat berries and yoghurt for breakfast, and I always add a couple of tablespoons of freshly ground flaxseeds, plus a spoonful of another seed type. Flaxseeds are high in lignans, which gives them phytoestrogen properties. Phytoestrogens bind to the oestrogen receptor, although generally they bind preferentially to oestrogen receptor beta, which is thought to put a brake on the growth effects which can occur when oestrogen binds to oestrogen receptor alpha. In the context of breast cancer, phytoestrogens are generally regarded as protective when eaten in normal dietary quantities.

Both flax and chia seeds can be helpful in avoiding constipation. They contain alpha linolenic acid, an omega 3 fat. (Whilst this is not as useful as the longer chain omega 3 fats found in oily fish and algae, it still has some benefits.)

In her excellent book "Younger You", @drkarafitzgerald lists seeds (specifically sunflower and pumpkin) as one of the top 12 foods for supporting DNA methylation. Methylation is a body process that, when it runs smoothly, can support effective detoxification, neurotransmitters and mood, cellular energy production, histamine metabolism, healthy gene expression. Just a little bit important then, and seeds can be part of a much bigger dietary pattern to support methylation.

I mainly buy seeds in bulk online for economy.

#seeds #flaxseeds #linseeds #sunflowerseeds🌻 #pumpkinseeds #chiaseeds #hempseeds #dnamethylationsuperfoods #cupboardstaples #nutritionaltherapy

I received these words from a client after she had

I received these words from a client after she had completed a programme with me. I'm delighted for her that she has felt the benefits of nutritional therapy!Sometimes clients can see clear benefits in quite a short time, as was the case here. Other cases might be more complex and it might take longer.

Listening to a client is always a privilege - and it can really help uncover what might be going on in the body!

#nutritionaltherapy #clientfeedback❤️

WHAT'S IN MY CUPBOARD? Part 3 - Whole grains A bi

WHAT'S IN MY CUPBOARD? Part 3 - Whole grains

A bit of an odd one, because I choose not to eat too many grains of any kind, and I don't eat gluten containing grains at all as I don't react well to them (although I'm fine with oats).

Why not too many grains for me? I prefer to get carbohydrates from more nutrient dense sources such as pulses and colourful starchy vegetables. I don't base my meals on starchy carbs and keep quantities on the small side to help with blood sugar and insulin control and to leave room on my plate for vegetables, protein and healthy fats.

So why are they in my cupboard?

Despite everything I've just said, I do still like to eat a small amount of whole grains. Fibre from grains is different than fibre from vegetables, which is different than fibre from fruit......and eating a wide diversity of fibre is important for the diversity of the gut microbiome, which is good for overall health outcomes. This doesn't mean you have to eat a huge amount.

My family members eat a lot more starchy carbs than I do, and choosing whole grain options for them is important in them eating enough dietary fibre and maintaining health blood sugar levels.

I like black rice because it has a high content of anthocyanins, which give it its colour. Research suggests possible anticancer activity of these anthocyanins, including being associated with a lower risk of colorectal cancer, and inhibiting HER2 positive breast cancer cell growth and metastasis in cell lines.

#nutritionaltherapy #foodcupboardstaples #wholegrains #glutenfreewholegrains

Time is up! No more silence 🤐 It should be Enh

Time is up! No more silence 🤐

It should be Enhertu which extends our lives.

Not our postcode.

Change is way overdue, we need Enhertu.

@thetittygritty is waiting for the follow up meeting with parliament still!

Your voice matters - join us in our fight to make this life-saving drug available for all who need it.

🔊 **Share this post, tag NHS and @YourMP, and use #ApproveEnhertu to spread the word.

📝 **Sign the petition and make your voice heard.**

📷 **Post a photo with #Enhertu written on your hand and tag us and all the accounts tagged below to show your support!**

@wesstreeting - you didn't respond to my emails to you as my MP about this in March - do you hear us now?
@nicecomms
@nhsengland
@AstraZeneca
@daiichisankyocancerenterprise

#secondarybreastcancer #enhertu #enhertunow #healthinequality #nowdoyouseeus #wewontstop

WHAT'S IN MY CUPBOARD? Part 2 - pulses I always,

WHAT'S IN MY CUPBOARD? Part 2 - pulses

I always, always, always have a variety of ready cooked pulses in the cupboard. I also have packs of dried lentils, which can be cooked without pre-soaking (although soaking them does improve digestibility and nutrient absoprtion).

Pulses are frequently my main source of protein at lunchtime. Protein is the most expensive macronutrient, but pulses are cheap and nutritious!

Mixed through a salad or with roasted vegetables, in a dhal or added to a vegetable soup, they are really versatile for quick lunches. Get to know which pulses work well in different situations: puy lentils hold their shape so work well with salads, whereas red lentils can go mushy and work well in dhals, and large beans like butter beans can add a starchy, carby texture to soups and stews.

Some of the nutritional benefits of pulses - beans, peas, lentils - include:
- valuable source of plant protein
- high in fibre
- contain B vitamins
- source of minerals including magnesium, iron, potassium, zinc and calcium
- the carbohydrates in pulses are low glycaemic, meaning they are slowly digested with a lower impact on your blood sugar than simple carbs
- phytonutrients such as polyphenols - for example, dark coloured beans such as kidney beans are rich in anthocyanins

Pulses are a key part of the diet in the Blue Zones, those parts of the world where people live healthy lives to an older age than average. One systematic review and meta-analysis found that an increase in the consumption of pulses of 50g per day was associated with a 6% reduction in the risk of all-cause mortality.

Of course, pulses are infamous for causing gassiness. This is because of the prebiotic fibre they contain - they are good for your gut microbiome if you can tolerate them. If you're new to pulses, start with small amounts and build up slowly. Some gassiness is normal. If you find it too much, tinned pulses (well rinsed) may be easier to digest than dried pulses.

#nutritionaltherapy #foodcupboardstaples #pulses #legumes #plantprotein

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Recent Posts

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