Thelondonlifestyledoc

05/05/2022

🍊The humble tangerine is such a jewel, just a typical medium sized tangerine gives us:

🧡30% daily requirement of vitamin C
🧡0% fat
🧡47 calories
🧡And also provides potassium, B vitamins such as B1, B6, and B9, or thiamine, pyridoxine
🧡Folate

✴️Tangerines are high in antioxidants, protecting our bodies by neutralising the damaging effects of oxidative stress which can lead to the development of chronic conditions such as heart disease, arthritis, and cancer.

✴️Say 'No' to juice because its simply concentrated free sugar without the fibre. Eat the whole fruit instead.

✴️My top tips:

1)Office/work day - take a peeler and another fruit or vegetable to eat as snack whilst at the desk.
2)Keep food you would like to eat more of VISIBLE
3)Eat fruit whole DON'T JUICE

08/04/2022

Thank you, loved writing the piece 👍🏼💕

𝙃𝙖𝙫𝙞𝙣𝙜 𝙖 𝙜𝙤𝙤𝙙 𝙧𝙚𝙡𝙖𝙩𝙞𝙤𝙣𝙨𝙝𝙞𝙥 𝙬𝙞𝙩𝙝 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 & 𝙖 𝙥𝙤𝙨𝙞𝙩𝙞𝙫𝙚 𝙢𝙞𝙣𝙙𝙨𝙚𝙩 𝙘𝙤𝙢𝙚𝙨 𝙛𝙧𝙤𝙢 𝙬𝙞𝙩𝙝𝙞𝙣. 𝙔𝙤𝙪 𝙘𝙖𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙖 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙧𝙚𝙡𝙖𝙩𝙞𝙤𝙣𝙨𝙝𝙞𝙥 𝙬𝙞𝙩𝙝 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙝𝙖𝙫𝙞𝙣𝙜 𝙖 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙢𝙞𝙣𝙙 𝙛𝙞𝙧𝙨𝙩.
𝘗𝘰𝘦𝘵𝘳𝘺 𝘰𝘧 𝘴𝘱𝘪𝘤𝘦𝘴 𝘪𝘴 𝘩𝘰𝘯𝘰𝘶𝘳𝘦𝘥 𝘵𝘰 𝘧𝘦𝘢𝘵𝘶𝘳𝘦 𝘿𝙧 𝙍𝙖𝙟𝙣𝙞 𝙎𝙝𝙖𝙝 (𝙈𝙍𝘾𝙂𝙋 𝘽𝙎𝘾 𝘿𝙍𝘾𝙊𝙂 𝘿𝙀𝙎𝙍𝙃 𝙄𝘽𝙇𝙈) -𝘢𝘯 𝘪𝘯𝘵𝘦𝘳𝘯𝘢𝘵𝘪𝘰𝘯𝘢𝘭𝘭𝘺 𝘢𝘤𝘤𝘭𝘢𝘪𝘮𝘦𝘥 𝘓𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘔𝘦𝘥𝘪𝘤𝘪𝘯𝘦 𝘗𝘩𝘺𝘴𝘪𝘤𝘪𝘢𝘯 (@𝙩𝙝𝙚𝙡𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚𝙙𝙤𝙘) 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘮𝘰𝘯𝘵𝘩𝘴 𝘦𝘥𝘪𝘵𝘪𝘰𝘯 𝘰𝘧 𝘈𝘮𝘣𝘳𝘰𝘴𝘪𝘢 𝘸𝘪𝘵𝘩 𝘩𝘦𝘳 5 𝙃𝙚𝙖𝙡𝙩𝙝 𝙃𝙖𝙘𝙠𝙨 𝙩𝙤 𝙩𝙪𝙧𝙣 𝙞𝙣𝙩𝙤 𝙃𝙖𝙗𝙞𝙩𝙨.

𝘛𝘰 𝘳𝘦𝘢𝘥 𝘩𝘦𝘳 𝘢𝘳𝘵𝘪𝘤𝘭𝘦 𝘢𝘯𝘥 𝘵𝘰 𝘭𝘦𝘢𝘳𝘯 𝘮𝘰𝘳𝘦 𝘢𝘣𝘰𝘶𝘵 𝘩𝘦𝘳 , 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘵𝘰 𝘤𝘩𝘦𝘤𝘬 𝘰𝘶𝘵 𝘩𝘦𝘳 𝘢𝘳𝘵𝘪𝘤𝘭𝘦 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘮𝘰𝘯𝘵𝘩’𝘴 𝘦𝘥𝘪𝘵𝘪𝘰𝘯 𝘰𝘧 𝘼𝙢𝙗𝙧𝙤𝙨𝙞𝙖 𝙗𝙮 𝙨𝙪𝙗𝙨𝙘𝙧𝙞𝙗𝙞𝙣𝙜 𝘧𝘰𝘳 𝘧𝘳𝘦𝘦 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘣𝘪𝘰 𝘰𝘳 𝘧𝘳𝘰𝘮 𝘰𝘶𝘳 𝘴𝘵𝘰𝘳𝘺!

08/04/2022

✍🏼I wrote an article for my dear friend, the amazing which featured in her monthly e-magazine Ambrosia, this month.

✋🏼👍🏼She asked me to write around the topic of health and how we live. So the thing that immediately sprung to mind was ‘EASY ways to live better’: simple, sustainable swops which have been proven to impact life and health positively.

🍀And so the title emerged ‘5 health HACKS to turn into HABITS’.

🍀Read my 5 suggested health hacks and the ‘Why’ behind each one:

✔️1)Prioritise Sleep
✔️2)Snack swaps
✔️3)Eat Fermented Foods
✔️4)Drink more water
✔️5)Move more

There are 5 bite-sized jewels 💎 so save the article as a reminder ⬇️

01/04/2022

🙋🏻‍♀️Last year, I took lead at our practice in introducing a remote digital weight management service for eligible patients*.

✊🏼I am proud to say, we became one of the first 10 practices in the country to partake, and a number of our patients have signed up and benefited.

💚The principles of lifestyle change have purpose and place in everyone's health, and I'm thrilled that it is being given importance, thought and resource, both in the NHS & in the private sector.

25/03/2022

🌎Humans used to live with short episodes of stress meant to create a relevant & useful response - an effective fight or flight.

e.g. running away from a sabre tooth tiger 🐅 or running towards a wooly mammoth🦣

😣Now chronic stress seems to be the default setting and is mostly not productive and quite harmful.

🧘🏽‍♀️🧘🏼‍♂️There are a number of things we can actively do to switch from an adrenaline driven chronic stress state to a more regulated nervous system setting and decreased anxiety:

✅ 1)Box breathing
✅ 2)Practice meditation
✅ 3)Spend time in nature
✅ 4)Cuddle or spend time with animals
✅ 5)Have a massage
✅ 6)Practice yoga, tai chi

💚These activities stimulate the parasympathetic nervous system, reduce our pulse and blood pressure and influence our brain to feel calmer.

💚Do these things to feel better and make better decisions!

25/03/2022

🌎Humans used to live with short episodes of stress meant to create a relevant & useful response - an effective fight or flight.

e.g. running away from a sabre tooth tiger 🐅 or running towards a wooly mammoth🦣

😣Now chronic stress seems to be the default setting and is mostly not productive and quite harmful.

🧘🏽‍♀️🧘🏼‍♂️There are a number of things we can actively do to switch from an adrenaline driven chronic stress state to a more regulated nervous system setting and decreased anxiety:

✅ 1)Box breathing
✅ 2)Practice meditation
✅ 3)Spend time in nature
✅ 4)Cuddle or spend time with animals
✅ 5)Have a massage
✅ 6)Practice yoga, tai chi

💚These activities stimulate the parasympathetic nervous system, reduce our pulse and blood pressure and influence our brain to feel calmer.

💚Do these things to feel better and make better decisions!

20/01/2022

✨Happy new year everyone ♥️✨

I start the year with a bit of a 'roller coaster post'. The cover photo is of me with my husband whilst on holiday in Dubai just a few weeks ago. It was a balmy evening and we were relaxed and happy: a perfect Instagram Post.

Cue the next page: only a few days later I tested positive for COVID19 on a pre-travel PCR ☹️ and was obliged to complete a strict 10 day isolation period.

😩It was a stressful time in an unfamiliar country but there were 5 things I engaged in that made those 10 days pass a bit more easily:

✅1. Being grateful - I thanked my luck stars for being adequately vaccinated & having only very mild symptoms, for supportive colleagues in the UK, for family and friends' care and concern.

✅2. Staying connected- seeing my daughter & parents from a COVID-safe distance, keeping regular and real contact by video call and phone with people.

✅3.Movement - walking 10-13000 steps a day.

✅4.Breathing - Box breathing day and night (will post about this brilliant technique very soon).

✅5.Keeping routine despite isolation.

I advocate for all the above with my patients in lifestyle medicine consultations and I can honestly say I practiced what I preach. It created clarity in a stressful blur.

Life throws challenges but the habits and techniques above really helped me to respond rather than react at a time of stress and uncertainty, in the best way possible.

Some practical, useful posts coming soon 😃🙏🏼

21/10/2021

Life can and does hurl challenges at us, doesn’t it?

I have certainly regularly felt it’s all too much over the past few months. Family ill health, work stress like never before and trying to keep the day to day positive and wholesome for myself, my husband and children has felt unachievable.

This last few days I have been grateful to be away in a quiet part of Tuscany and have taken the opportunity to take stock and be grateful.

My top tip when you think it’s all too much is to find the little things that help you ‘reset’.

For me these are the things that have done just that:

1. A great cup of coffee
2.Walking in the sun
3.Watching my kids play
4.Eating a good piece of crusty bread dipped in olive oil.
5.Going for a run

The challenges haven’t gone away but my attitude to dealing with them has improved.

Reaching out to all who have felt the same at some point ❤️








activity

02/09/2021

🙌🏼I feel so glad to be in Edinburgh for the British Society of Lifestyle Medicine annual conference, learning & sharing 3-D ❤️

Taking time to focus on a fundament of modern medicine with likeminded clinicians: lifestyle’s impact on health.

As one of the keynote speakers, the brilliant & animated Dr George McGavin eloquently put it, let’s not try to ‘save our planet’ but instead put effort into saving ourselves 👏🏼👌🏼

steps

05/06/2021

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