Blog

🥝Don’t be afraid of carbs in fresh fruit 🍎When you eat a highly processed food that contains excessive amount of sugar, it rabidly reaches your liver and cause harm. Fruits contain fiber which slow the metabolic of sugar. Slow metabolism of sugar is beneficial because it can maintain healthy energy levels. 🍊Fruits also contain water, vitamins, minerals and antioxidants. If you are going to consume higher sugar fruits like banana and mango, it is good to have it with a protein or healthy fat to balance the carbohydrates. BUT! Avoid dried fruits and fruit juices which are more sugar and no fiber.

Trying to figure out what you should and shouldn’t eat when you have PCOS can be confusing, stressful, and time-consuming. Eating healthy does not have to be complicated. If you follow these 5 PCOS diet rules when you eat, you will be fighting disease and helping your body to heal. 🥝Eat whole, real, foods. Foods in their natural state are always going to be a smart choice. They aren’t processed and pumped full of preservatives. They contain vitamins and nutrients that help your body run at its peak. 🍊Combine a protein or a fat with a carb. If you are going to remember anything, this is probably the most important PCOS diet rule to remember! Always pair a carbohydrate with either a protein or a fat. This will help prevent insulin spikes by slowing down digestion. Proteins and fats will not spike your blood sugars and they will leave you feeling satiated. 🥥Eat foods high in Omega-3s. Omega- 3s help protect your heart and help to lower testosterone. These are two important benefits considering women with PCOS have higher levels of androgens in the body and are more susceptible to heart disease. 🥑Focus on complex carbs. Avoid simple carbs and focus on complex carbs. Complex carbohydrates break down more slowly and are full of fiber and nutrients. They won’t cause those blood sugar spikes because they take longer to breakdown and be digested. 🍋Eat 5-6 smaller meals throughout the day. Women with PCOS should focus on eating smaller meals throughout the day instead of the traditional three bigger meals. You are less likely to overeat if you eat smaller, more frequent meals. If you need help with a PCOS diet plan to lose weight DM me to chat more!📩 Andriana xx

It can feel like eating healthy is just so expensive! But the truth is, there are lots of things you can do to help make your money go further while making healthier food choices. I make meal plans every day and I always try to make affordable meal plans and give tips to my clients how to manage with the increasing cost of food. Here are tips for eating healthy on a budget: 1.Meal plan By planning out your meals ahead of time helps you take the guesswork of what you need from the store. 2.Make a shopping list When you write down what you need, you minimize the risk of wandering aisles and doing a grab and drop of unnecessary things. 3.Make multiples meals from a single item Just because you bought one of it doesn't mean you have to make it all for one meal. If you can, stretch it out across multiple meals so you can squeeze more value. 4.Eat what you have Money is down the drain when you throw bad food out. Make the effort to eat up what you have. This goes for preparing the foods you have in your fridge and pantry as well as eating up leftovers. 5.Buy in season It's a matter of supply and demand. When it's the appropriate growing season and therefore a certain produce item is more abundant, the price will be cheaper then, and that's when you buy. 6.Eat more legumes Lentils, beans and chickpeas are packed with protein and fiber and are much cheaper than meat. 7.Use more frozen fruits and vegetables Frozen fruit and vegetables are just as good as fresh, and often cheaper. Make your own granola and protein bar 8.Homemade granola and protein bar is super easy to make and cheaper than buying from the supermarket Andriana xx

A sigh of an unhealthy gut is irritable bowel syndrome (IBS) or bloating or gas but there are other signs to be aware of. Some of these signs you may have been experiencing for your whole life without realising they were related to your gut, or that there are ways to support and manage them, or even be rid of them! Some of the sighs of an unhealthy gut are: Bloating Bloating is a sign of excess gas in our digestive system. When we eat or drink and we don’t have enough digestive enzymes in our stomach to break it down for further digestion, our food will ‘repeat on us’ in an attempt to add more digestive enzymes in and break it down again. How to support it Give your stomach acid levels a boost with some added digestive enzymes, apple cider vinegar or lemon water to help break down and digest your food. Also keep a food diary on what foods trigger bloating, food repeating on you and flatulence the most and start to avoid them. Sugar cravings Bad bacteria affect both our food cravings and mood. Bacteria are clever and try to get us to eat foods that they thrive on. So, if you eat a lot of sugar you feed the unhelpful bacteria that love it and make you crave sugar more. How to support it Nourishing the right bacteria with a quality probiotic filled with the ‘good guys’ or other gut loving probiotic foods can help to eliminate the bacteria that causes us to crave unhelpful foods. Once we stop craving them, we then stop eating them and reduce ongoing challenges with weight. Constipation, diarrhoea and gas When the microbiome is imbalanced - meaning we have too many ‘bad’ and not enough ‘good’ bacteria - we can notice irregular bowel movements and sensations like diarrhoea and gas. The number and diversity of bacteria living inside your gut impact your overall health and wellness. How to support it Stay hydrated and drink plenty of water. Eat probiotic rich foods and/or take a quality probiotic for a healthy microbiome and lower digestive system and add in digestive enzymes such as lemon water, apple cider vinegar or a digestive enzyme supplement to help break down your food. Food intolerances and sensitivities Food intolerances and sensitivities are often felt in our gut. When we eat certain foods we may feel immediately bloated or our bowels may suffer. Most common food intolerances include gluten, dairy and nuts. How to support it Common food intolerances include gluten and dairy and are a great place to start when testing avoiding foods to improve your unhealthy gut symptoms such as bloating or indigestion. Skin problems Poor skin health is often linked to inflammation, which primarily starts in the gut nurturing our gut health is a great place to start for glowy, healthy skin. A common sign of food intolerances is eczema. How to support it Nurture your gut lining by drinking plenty of gut loving bone broth Topping this up with some anti-inflammatory rich foods will also help you soothe and heal the skin. Poor sleep and low energy Having a healthy gut is vital to a good night’s sleep and having a good night's sleep supports a healthy gut. This is because we need a healthy gut to ensure our sleep hormone, melatonin, and our awake hormone, cortisol, are flowing in the right amounts and at the right time. We also need a healthy gut in order to absorb the nutrients we ingest every day. If we can’t absorb those nutrients, then our body doesn’t have the right fuel to give us that get-up-and-go energy that we need each day. How to support it The first step in getting a healthy gut is to balance our microbiome. Taking a high quality probiotic rich foods which will dominate the bad bacteria. ‘Bad’ bacteria leads to craving food that is less nutritionally dense and makes it harder for our bodies to absorb the nutrients that give us energy. Andriana xx

Let’s be honest, nutrition can be confusing. It doesn’t matter what topic you research, you will always find contradictory information telling you to do different things. Although some nutrition topics are more debated than others, many people are still confused about some of the foundational nutrition principles and are making common nutrition mistakes that are preventing them from reaching their goals. So, here are the most common nutrition mistakes. 🍋Paying Attention to Calories but not Food Quality The foundation of any good diet begins with the quality of the food that you eat. Whether your goal is to lose weight, gain weight, improve digesting, support ageing, or simply eat better, the quality of the food that you eat is more important than how much you eat. 🥑Undereating or overeating Carbohydrates if you undereat or overeat carbohydrates you will spike your blood sugar and crash down later, and get hungrier throughout the day. It is really important to eat the right carbs with the right combination! 🍓Overconsuming Natural Sugars Yes, fruit, fruit juice, dried juice, maple syrup and honey are natural sweeteners and much better options than refined sugars, however, there is still a limit to how much you can or should consume. All forms of dietary sugar, whether they are natural or refined, break down into glucose (sugar) by our digestive tract. 🥥Thinking that Fresher is Always Better Of course, frozen pizzas and microwave dinners are a less than ideal choice, but when it comes to whole food, frozen is just as good as fresh. Freezing food is simply a method of preservation, much like pickling, fermenting and curing, that is used to keep perishables foods for longer periods of time. Freezing whole foods does not diminish their nutritional value, in fact, it’s quite the opposite, it helps to preserve it. 🥝Thinking that One “Bad” Meal Destroys Everything One meal, one day or even one week of indulgence will not undo weeks, months and years of balanced choices. Eating well is about the long game, not the short game, and if you focus too narrowly on one treat or one meal you can lose perspective. Creating a balanced diet that works the long-term includes indulgences, they are built into the program, they are not separate from it. Andriana xx

Eating the right snacks is an important part of a healthy lifestyle. Snacking provides fuel and boosts energy levels, as well as provides little delights throughout the day! By shopping smart, making mindful decisions, and being aware of ingredients, you can easily integrate healthy snacks into your life. Quite often the common healthy snacks that you buy in the supermarket can actually pretty high in sugar and have other nasty little ingredients added that just shouldn’t be there. You may know that I am all about making your own snacks and treats. Making your own just means that you’ll know exactly what is added to the product and you know there is no preservatives, refined sugar and that sort of rubbish. Check these 3 things when you choose a healthy snack: 🥑Make sure it is made with natural ingredients A good way to think about this, is for each ingredient you should be able to buy and eat on it’s own. It should be earth grown and not made in a factory. 🥑Check there is no refined sugar Be aware of how much sugar is in some of healthy snacks. It is a good idea to read the label of a product and check how much sugar they have. I went to the supermarket and found a healthy protein bar but when I checked the label I found that it contains 9gr of sugar which is a lot of sugar in just one small snack. 🥑Choose snacks that are high in fiber. Among many health benefits, fiber-based snacks are very filling in small quantities. Andriana xx

Healthy means something different to everyone. What works for someone won’t work for another. These tips are helpful for anyone interested in healthy living. 🍋COUNT NUTRIENTS NOT CALORIES The idea is not to count anything, and more so to shift your focus to the nutrients of the food you’re consuming. You’ll do this by eating a wide variety of whole foods. It’s important to focus on a variety of foods that are made with simple ingredients. 🥑FOCUS ON QUALITY OVER QUANTITY Focus on simple things. Buy the food in its whole form when possible – fruits, vegetables, nuts, seeds. 🥥MAKE ONE CHANGE AT A TIME Have you ever made a to-do list and you just keep adding things to the list until it’s 15 steps long and then you get disappointed with yourself because you couldn’t finish all 15 things on your list? You must take baby steps. Work on making one change at a time. 🥝IF YOU DON’T LIKE IT, DON’T EAT IT Healthy living looks different on everyone, and if you really don’t enjoy eating kale then don’t eat it. It really is that simple. There are plenty of other nourishing foods. Eating foods that you really dislike is going to make living healthy a struggle for you. 🍓HEALTHY LIVING ISN’T ONLY ABOUT THE FOOD Food is a very important piece of a healthy lifestyle, and I truly believe that great health starts on our plate. However, food isn’t the end all be all. This is a lifestyle. There are other things to focus on such as how we’re moving our bodies, the quality of sleep we’re getting and what we’re doing to reduce our stress levels. Andriana xx

Vitamin D is an essential nutrient which supports immune health, promotes calcium absorption, maintains bone growth and support metabolic health. Vitamin D is actually a hormone and a powerful one. It is also very important during pregnancy and breastfeeding The reason you may have heard vitamin D referred to as the “sunshine vitamin” is because vitamin D is synthesized from cholesterol when your skin is exposed to sunlight. What are the symptoms of Vitamin D deficiency? •Tiredness and fatigue. •Bone and back pain. •Low mood. •Slow wound healing. •Hair loss. •Muscle pain. How to get adequate Vitamin D? •Get out in the sunlight daily •Take a Vitamin D3 supplements if levels are low and during the winter. •You can also consume foods high in vitamin D which include: mushrooms, egg yolks, tuna, spinach, almond milk, fatty fish like salmon. What are the benefits of Vitamin D? •Better sleep- Improves sleep quality and duration •Helps fight disease- fights inflammation and helps our body to recover faster from illness. •Feel better- reduce depression and feelings of anxiety •Help reduce body weight •Immune support- support heart health, protects against asthma, eczema Andriana xx

You won’t hear me talk about dieting in any of my posts, restricting calories, or suggestions for “low-fat” foods. What you do hear me talk about, is eating whole foods that your body can easily break down and assimilate the nutrients it needs for health and vitality. Losing weight is a common health goal of many people and there are many fad diets that can place greater stress on your body, causing it to retain fat or disrupt your metabolism more than if you had not gone on the diet in the first place. It can lead to a dangerous cycle of feelings of failure, frustration, hopelessness, and an unhealthy relationship with food. I have a list of easy tips to support your body in a safe and gentle way towards shedding unwanted pounds while supporting the body’s natural metabolism, increasing energy, and improving immune functions. Add some or all of these into your current lifestyle plan to find a natural, healthy weight for you without adding stress on your system. -Drink 8-10 glasses of filtered water a day. I know it sounds so simple, but a lot of people struggle to have 10 glasses of water every day. -Before you reach for your first cup of coffee, start every day with 2 cups of room temperature filtered water and the juice of half a lemon. This is a gentle way to wake up your digestion, gently detoxify your liver, and increase HCl production in the stomach so that food is properly broken down. -Improving your digestion is also important as improper food breakdown of leads to poor overall nutrition and deficiencies which in turn can lead to cravings, overeating, and potential disease. -Eat foods that are live and full of enzymes. These types of foods such as leafy greens and citrus aid the breakdown process of food and help reduce belly bloat, gas, and intestinal troubles. -Balancing our blood sugars can also help with cravings. It is important to have a complex carb and protein at breakfast to start your day off right. Adding a healthy fat to a meal can slow down digestion and reduce blood sugar spikes. Andriana xxx

Irritable bowel syndrome ( IBS), is a common disorder that affects a significant number of people worldwide. Most of the time people have to suffer daily with horrible symptoms. This affects their quality of life and also leads to the development of other diseases in the future. Diet plays an important role in controlling IBS symptoms. Food not only provides nutrition to your body but can also lead to the development of inflammation in your body. This inflammation starters irritating your gut and leads to IBS symptoms. So we need to work on a diet which reduces this inflammation and improves our gut functioning. People with IBS get these attacks periodically which are debilitating for them. These attacks come with a variety of different symptoms them. Most common IBS attack symptoms being: 1.Stomach pain 2.Back pain 3.Bloating 4.Diarrhea 5.Constipation 6.Mucus in stools 7.Anxiety and sweating 8.Pelvic pain and cramps It has been proved that the low FODMAP diet works as an effective symptom management for many suffering from irritable bowel syndrome (IBS). Nowadays, doctors recommend this diet as the dietary therapy for IBS. When I take someone through a FODMAP elimination diet they usually feel the benefit within a couple of weeks, sometimes a couple of days. If you are suffering from IBS, switching to a low FODMAP diet to work out if it reduces your symptoms is worth trying. This diet is divided into 2 phases. In the first phase of the diet, you will strictly avoid consuming any foods that are rich in FODMAPs. The duration of the first phase is up to six weeks depending on how you respond. Ideally you should consult with a nutritionist before beginning the second phase as reintroducing the FODMAP groups needs to be done in a specific and measured way to get the most useful results for you. Some of the food items that are included in a low FODMAP diet are: •Vegetables such as carrots, cucumbers, potatoes, lettuce and leafy greens. •Fruits such as bananas, passion fruits, pineapples, lemons and oranges. •Protein sources such as chicken, egg, fish, shellfish, nuts and seeds. •Grains such as rice, oats, quinoa and buckwheat. Since many dietary changes are involved in a low FODMAP diet, you should consult a knowledgeable professional before starting the diet. It is designed as an elimination diet and not a long term diet due to its restrictive nature. Andriana xx

Genetic profiling offers unique insight into how your body responds to diet, exercise and lifestyle choices. A FitGenes Health & Wellbeing genetic profile report is based on the science of nutrigenomics, which considers the interaction between your genes, nutrition and lifestyle and how these influence gene behaviour. While we cannot change our genes, we can modify the way that they express themselves i.e. how they switch on and off and communicate with all cells of our body, to determine our health. By linking our individual genetic signature with our family’s health history, our personal health history and current pathology testing (e.g. blood cholesterol, blood pressure, markers of inflammation, vitamin D), we can identify an individual’s predisposition towards certain health risks and make early interventions with regard to nutrition, lifestyle and exercise, before clinical symptoms start to appear. The FitGenes genetic profile analyses a select range of genes that are key influencers of your general health, wellbeing and physical performance. They have been carefully selected on the basis of solid supporting scientific evidence, which demonstrates ways that we can modify their expression. As a FitGenes practitioner, I am able to interpret the results in conjunction with your personal health history and to offer practical advice on how to address any potential health issues, or to promote healthy ageing. A genetic profile is an invaluable tool in improving the gap between life expectancy and health expectancy. The genes analysed are divided into the following categories: Cell Defence – how your body protects cells and DNA from damage caused by oxidative stress Inflammation – your body’s natural defence mechanism, which if uncontrolled, can be a key driver of almost all major diseases Vitamin D receptors – present in all cells, these are a key influence on bone health, immunity, skin and the nervous system Methylation and Homocysteine Metabolism – reflects the health of our cells and risk of chronic disease Cardiovascular Health – the effectiveness of the system delivering oxygen and nutrients to every cell Fat and Cholesterol Management – influences healthy weight management, appetite control and satiety The test requires a simple DNA sample from a mouth swab. You will receive a copy of your genetic profile with supporting information and I will help you to interpret the results, to create a highly personalised health plan. Andriana xx

Sugar cravings are one of the main reasons people have a hard time losing weight and eating healthy. Lots of my clients ask me how to stop sugar cravings! If you follow some tips and change some habits, you will see a big difference and you will start eating healthy and feel great! Let’s see some causes of sugar cravings: 1. Carbohydrates Overconsumption of even healthy carbohydrates can lead to sugar cravings. Whenever we eat foods that contain carbohydrates, our bodies convert them into a simple sugar known as glucose, which our primary source of energy. However, consuming even complex carbohydrates in excess you are asking your body’s insulin to work overtime to store these sugars. 2. Unstable blood sugar When blood sugar is low this can cause you to crave sugar or carbs, because your body is wanting a quick energy source to lift blood sugar back up to a normal level. 3. Dehydration Dehydration is probably the most common cause of sugar cravings. Lack of water consumption is often mistaken for sugar cravings and hunger pains. 4. Stress Stress is linked to sugar cravings because can affect blood sugar levels. 5. Not enough high-quality protein and healthy fat Both are very important to keep your blood sugar levels stable during the day and avoid sugar cravings. 6. Digestion A lack of beneficial bacteria can allow for an overgrowth of yeast in the intestinal tract which literally lives and thrives on sugar. What this means is that your sugar cravings might be coming from an overgrowth of bad bacteria, and every time you consume more sugar you are feeding their party in your digestive tract. On my meal plans I always make sure that your blood sugar will be stable during the day! Andriana xx

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Keeping blood sugar levels within healthy ranges keep our brain healthy, our energy levels stable and our mood balanced. When disrupted or out of balance, our blood sugar can lead to increased sugar cravings, irritability, poor sleep, brain atrophy and that foggy feeling, anxiety, severe dips in energy and weight gain. Including these foods to our diets help balance our blood sugar: GREENS Add just one cup of greens like spinach, kale, and broccoli. Greens are rich in protein, calcium and magnesium, which help your body in multiple areas. Raw greens, particularly spinach have little flavor on their own and I usually blend a cup in my morning smoothie. Beginning the day with greens is particularly effective as leafy greens are packed with chlorophyll, antioxidants B vitamins, folic acid, and carotenoids. These nutrients help with mental clarity, memory, focus, immunity, and digestion. LOW FRUCTOSE FRUITS Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as strawberries, cantaloupe, raspberries, blueberries, kiwi, grapefruit, peaches, nectarines, honeydew, oranges and blackberries. You can snack on them throughout the day, or toss them in your salad, or blend in smoothies. PROTEIN Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, eggs, and protein shakes. HERBS AND SPICES Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes, but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar. Also consider adding cinnamon, garlic, rosemary, ginger, curry, and clove. LOW-CALORIE DRINKS Cut out sugary, high-calorie drinks from your diet. This includes sodas, fruit juices. Filtered water is always our best! WHOLE GRAIN FOODS Whole grain foods that are also rich in protein, like quinoa, provide and store energy without causing spikes in your blood sugar levels. Also making the list are whole oats, ancient grains or sprouted wheat bread and brown rice. BEANS Beans, though they are considered a carbohydrate in most diets are a decent source of protein and fiber. Protein and fiber are both important factors in balancing your blood sugar. Hummus, lentils and beans are good examples and great dietary choices. NUTS Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea. A serving size of nuts is much smaller than we realize when we are snacking away so read labels to avoid overdoing it. Andriana xx

You are not alone; most people don’t feel as rested as they would like. But there are measures you can take to improve your sleep quality. If we don’t get enough sleep it can lead to a wide range of health issues. Lack of sleep can: • Decreases your productivity and performance • Decrease concentration • Increase your risk of developing anxiety and depression • Decrease sex drive • Decrease your ability to cope with stress • Lowers your immune system • Causes nervous system dysfunction • Impairs blood glucose regulation • Increases blood pressure • Increases levels of inflammation if sleep is something you struggle with, try implementing these tips to reap the benefits of a good night’s sleep. • Don’t drink caffeine and avoid smoking before bedtime. • Get at least 30 minutes of aerobic exercise during the day but avoid strenuous workouts right before bed. • Get plenty of magnesium. • Limit naps throughout the day. If necessary, a 30-minute nap should be enough to feel reenergized without disturbing the normal pattern of sleep. • Have a light snack before bed, but don’t eat heavy meals late in the day. • Enjoying natural sunlight for a period during the day helps regulate the sleep-wake cycle. • Stick to a regular bedtime routine. This should include taking a warm bath, listening to light music, or reading to relax for at least 15 minutes. • Reserve the bed for sleep. Don’t use the bed as an office, to talk on the phone, watch TV, etc. • Keep the bedroom cool, well-ventilated, dark and quiet to promote sleep. • Try to go to sleep and wake up at the same time every day. • Don’t take your worries to bed. Leave your worries about job, school, or daily activities behind when you go to bed. Andriana xx