Nutridish Delish

27/12/2024

🤩 Yes, we can still enjoy the winter holidays while making nutritious choices. ❄️🎄

❄️ Make sure you have some veggies with your meal, whether you add them on half a plate or as a side.

❄️ Eat the veggies first then the proteins (lean meat or pulses) and carbs. Fibres for veggies will coat the gut which helps to slow down the release of sugar from carbs into the bloodstream. This helps prevent sugar spikes, reduce post-meal cravings and feel more satisfied too.

❄️ And of course we can still enjoy a sweet treat. Also, sharing it with someone can be a smart choice in order to enjoy that sweet in a smaller portion. Remember though, having it as a dessert after a meal rich in proteins and fibre rather than on an empty stomach can also lower the risk of rapid glucose fluctuations as well as cravings afterwards.

❄️ Remember to stay well hydrated during winter holidays too with sugar-free fluids like water, herbal tea, water flavoured with cucumber or fruit slices, milk or soups. For responsible alcohol consumption, limit intake to 1-2 glasses, make sure that you're not on an empty stomach and even keep a glass of water next to you. Alternating between a sip of the alcohol and 2 sips of water can prevent both dehydration and the risk of excessive intoxication.

❄️ Move your muscles at least 10 minutes after meals. This can include a short walk, dancing, yoga, housework or any activity you enjoy. This is not only beneficial for our mental health but to prevent sugar spikes after meals too.

What's your favourite healthy trick you follow even during the winter holidays? 🎁

08/11/2022

🧄 FODMAP refers to a specific class of carbs (i.e. fermentable short-chain carbohydrates) which are difficult to digest for some people. Because of this, people who have a sensitive gut, IBS or small intestinal bacterial overgrowth and consume high FODMAP foods (see the 3rd slide) will start to experience discomfort such as bloating, gas, abdominal pain and diarrhea.

🧐 As you may have noticed from the slide above, high FODMAP foods are still healthy and nutritious foods that should not normally be avoided from a healthy individual's diet. However, some of these foods should be avoided when they trigger symptoms as mentioned above. As it is a strict diet for the short term, it is definitely not a lifestyle diet for people who have no gut problems/food-triggering issues. ⚠️ However, if you start to experience such problems it is better to discuss with a specialist before starting such a strict diet.

27/09/2022

Exercise should be part of our life on a regular basis. But do you know why? Also, what counts as exercise?

🧠 Firstly, being physically active can help our mental health, improve our mood and basically make us feel much happier. There are also other health benefits e.g. lower heart problems, maintenance of healthy body weight, better sleep, healthier & stronger bones and muscles etc. (see the 2nd photo above).

🏊 Regarding how much we should exercise, it is recommended to do at least 30 minutes of moderate physical activity per day (at least 5 days/week). However, if you're a beginner try to start slowly with 10 minutes of exercise and then increase it step by step until you reach at least 30 minutes.

🎾 If you wonder what counts as moderate exercises, here are some examples: swimming, brisk walking, biking, water aerobics, playing tennis (double), dancing and rollerblading. Vacuum cleaning, gardening and mowing the lawn are some home activities requiring moderate effort. So yeah, you can consider these as physical activity too.

Overall, try to be a physically active person and do what exercise you love and makes you feel better, happier and energies. Do it in your way, make it fun and enjoyable! 🙌

26/09/2022

Very tasty and nutritious snack 🤤
Avocado & beetroot pasta on toast with boiled egg or some feta cheese and a sprinkle of pumpkin seeds & dried herbs. 🥑🍞🥚
Would you like to try it? 😁

20/09/2022

Nutrients & Vegan diet - Part 2 -

🥗 Having a diet based only on plants (i.e. this is what a vegan diet is) can help us by improving and/or maintaining our current health. However, if our diet does not offer us enough nutrients (as the one that I showed you in the previous post "Part 1" as well as on this post) and/or the body can not absorb them from the food/plants we eat, then our health will be negatively affected. Therefore, if you adopted a vegan diet, please be careful of the nutrients that may miss from your diet or that may be in lower amounts than those present in animal products.

⚠️ If noticing any symptoms like those illustrated above and feel unwell, it is best to seek medical advice to check if there is any nutrient deficiency that might affect your health and how to improve your current condition.

05/07/2022

The wait is over! After 1 year, this beautiful moment really happened! 🥰👩‍🎓 Meeting with friends, teachers and enjoying our moment! ❤ One of the most beautiful and emotional moments in my life so far.
Congrats everyone! 🎉🎓

🎓 🎉

31/05/2022

Just one of the greatest places on the planet. ❤

I think this was the first time in a while when I started to feel confident in my body, I stopped comparing myself to others that I've seen on that trip (as I did before) and enjoyed my holiday 100% ❤. It was one of the most amazing and relaxing times as I was enjoying every moment there in Tenerife with my fiancé and our friends. I really lived every moment, finally! 🥰🥺🙈 I went outside of my box, experiencing things that I would normally be afraid of (using slides in aquapark. 😄 I know it may sound stupid but I was really scared of that feeling, of adrenaline) and trying food that I thought I didn't like (mussels) but guess what? I loved it! 😍

I started to understand how important it is to enjoy every little moment just the way you are. And that thing about the perfect body? Yep, I was all the time on the journey of getting the perfect body, well now I realised that this is not about the way it looks like outside but the way you feel as a whole. Being on a healthy weight for you (which means you can achieve and maintain it without restricting and feeling hungry all the time), accepting that we are all different and so are our bodies.

Love yourself as you are, enjoy every moment good or bad, don't be afraid to experience new things, trying new foods and stay with people that matter to you and from whom you have something to learn. These are the things that I now stick to my life. ❤ This holiday was a real therapy for my mental health. ☺

27/05/2022

Brown rice & red lentil bowl 🍲

👩‍🍳 This is what I used for this dish:
250g red lentils
3 medium onions
2 carrots
2 cloves of garlic
2 tbsp of tomato sauce (I used my homemade one)
1 tsp of turmeric powder
1-2 tsps of chilli powder (depending on how spicy you like)
1-2 tsps of dried thyme
a pinch of salt
1 tbsp of olive oil
Optional for a bit of texture, I added some Vegetarian Steak Strips from Quorn

It doesn't look like the fanciest thing in the world but I assure you that it was very tasty. Oh and it was also super easy & fast to cook. You can serve it with some rice (as I did), pasta, bulgur wheat, quinoa or why not, some toasted bread. 🤤

22/04/2022

Have you seen Her Nutritionist UK new article blog? 📢 She just posted it today!!!
If you haven't seen it yet, then tap the link below and have a read. 😊

Have you enjoyed reading this article? Have you found it informative? Then please give it a like ❤ (to the original blog post on the link below 👇) and feel free to share it 📨 with someone who might be interested in this! 😊

https://www.hernutritionist.uk/post/how-important-is-iron-before-during-and-after-pregnancy

When planning for a baby, you probably already know that there are some key nutrients that are essential before you get pregnant, during pregnancy and after you've given birth. One of these nutrients is iron. So, why is it so important? Iron is a mineral, important for making red blood cells, which....

21/04/2022

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19/04/2022

PART 1 - Nutrients & Vegan diet

Are you vegan or just have a period of time when you eat only plants and cut out animal products? Have you ever wondered if you take enough nutrients only from plants? Swipe left to find some of the nutrients you have to look after if you have a diet based on plants only.