Lila Bruk & Associates - Registered Dietitians

28/08/2024

06/11/2023

I’m very excited to have just qualified as an Integrative and Functional Nutrition Certified Practitioner (IFNCP) through the Integrative and Functional Nutrition Academy

The integrative and functional nutrition approach involves looking at the individual’s needs as exactly that - an individual. It involves identifying and treating the root causes of chronic disease. It incorporates specific supplementation, nutrigenomic testing (DNA analysis), conventional blood tests, functional tests, individualised nutritional intervention and looking at the individual as a whole.

I thoroughly enjoyed the course and the tools and protocols it provided. It provided excellent speakers, fascinating material and a different and exciting way of thinking about nutrition!

I look forward to sharing this cutting-edge knowledge with my patients!

23/10/2023

I recently read this article https://acesse.dev/cFcSE on celebrities promoting diet culture and I was shocked! Are celebrities still doing this?? Still promoting starvation, extreme diets and dramatic weight loss? I would hope by now that many of these celebs would recognise the hugely influential role they have in the public’s body ideals and how realistic these ideals are for the average person to maintain. I am always so disappointed when these sorts of negative messages around diet and weight are perpetuated and allowed to permeate the psyches of teens and pre-teens who look up to these celebrities. We need more celebrities like who speak out against these kinds of messages around food and weight.
It’s quite simple, really. True happiness comes from embracing your body, exercising because moving feels good and nourishing yourself with nutrients that fuel your optimal health and wellbeing. Remember that there are no quick-fixes and if it seems too good to be true, it is.

18/10/2023

Feeling like your cravings are out of control? Here are some ways to keep them at bay:

1. Stay Hydrated: Sometimes, our bodies can confuse thirst with hunger. Drink water regularly throughout the day to stay hydrated and reduce unnecessary cravings.

2. Balanced Meals: Ensure your meals contain a balance of carbohydrates, protein, and healthy fats. This helps stabilise blood sugar levels and keeps you feeling satisfied, reducing the likelihood of cravings.

3. Include Fibre: Foods high in fibre, such as fruits, vegetables, legumes and whole grains, can help you feel full for longer periods, reducing the urge to snack on less healthy options.

4. Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savour your food, and be mindful of the eating experience. This can help prevent overeating and prevent unnecessary nibbles.

5. Plan Snacks: Have healthy snacks readily available to curb cravings. Opt for options like cut-up veggies, fresh fruit, or yoghurt to satisfy hunger between meals.

6. Identify Triggers: Recognise situations or emotions that trigger cravings. Whether it's stress, boredom, or certain activities, understanding your triggers can help you find alternative ways to cope without turning to unhealthy

snacks.

7. Get moving: Engage in regular exercise, as it can help regulate appetite and improve mood. Even a short walk can be beneficial in reducing cravings.

8. Catch up on ZZZs: Lack of sleep can disrupt hunger hormones and increase cravings for high-calorie, sugary foods. Aim for 7-9 hours of quality sleep each night.

9. Choose Mindful Treats: If you have a specific craving, choose a small portion of a healthier alternative. For example, dark chocolate instead of milk chocolate or baked sweet potato fries instead of regular fries.

10. Plan Indulgences: Allow yourself occasional treats to avoid feeling deprived. Planning these indulgences can help you stay on track with your overall healthy eating plan.