tag:blogger.com,1999:blog-70334996557307977512024-03-04T22:18:01.312-08:00City Life Nutrition BlogWelcome to the City Life Nutrition blog - a place to come for handy tips on food ideas and health issues.
Please feel free to share with others.....enjoy!City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-7033499655730797751.post-14228814259230170852018-07-18T04:14:00.002-07:002018-07-18T04:14:41.825-07:00Kefir Smoothie<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
This delicious kefir smoothie is really nourishing for gut bacteria and has some great protective properties. A great way to start the day. You can buy whole milk kefir (unflavoured) from most supermarkets now. Whizz this up with frozen berries, 2 tablespoons of flax seeds and some green kale if you are brave!</div>
<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;">
Berries contain ellagic acid, a potent anti oxidant which has been shown to have cancer protective properties (a bit similar to curcumin). The best sources of ellagic acid are raspb<span class="text_exposed_show" style="display: inline; font-family: inherit;">erries, strawberries, blueberries, blackberries, pomegranate. Organic is best.</span></div>
<div class="text_exposed_show" style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px;">
<div style="font-family: inherit; margin-bottom: 6px;">
The flax seeds contain lignans which bind to and help clear used hormones and toxins from the body. Great for hormone balance.</div>
<div style="font-family: inherit; margin-bottom: 6px; margin-top: 6px;">
Go for it!</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8hIU0riTGTT3HqebhJuoVEP_L6voNFw8dd3JptjeF42aOb-YUki1iImP9T_x-6jx5iRdNUNtFhFTXfYVIYOtDFT_TcOzM-YYADzB86N5-ZXgwPkOdwpV73M3Jt7ygV0gwuWsQJxebuuvx/s1600/Kefir+Smoothie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="257" data-original-width="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8hIU0riTGTT3HqebhJuoVEP_L6voNFw8dd3JptjeF42aOb-YUki1iImP9T_x-6jx5iRdNUNtFhFTXfYVIYOtDFT_TcOzM-YYADzB86N5-ZXgwPkOdwpV73M3Jt7ygV0gwuWsQJxebuuvx/s1600/Kefir+Smoothie.jpg" /></a></div>
<div style="font-family: inherit; margin-bottom: 6px; margin-top: 6px;">
<br /></div>
</div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-27585050327263693922017-06-07T07:27:00.002-07:002017-06-07T07:27:45.963-07:00Functional Testing<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
I just recorded my first webinar which was for BCNH (UK College of Nutrition and Health). I took the students through how to interpret some diagnostic tests focusing on gastrointestinal health and nutrient status. These functional tests are incredibly useful for detecting imbalances on a deeper level in order to put together a more targeted protocol. It was great to be back in contact with BCNH which is where I studied for 4 years to get my nutrition diploma. I have also written an article on Adrenal stress testing for the BCNH e-newsletter.</div>
<div>
<br /></div>
<span style="font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px;">https://www.facebook.com/citylifenutrition/</span></span><br />
<div>
<span style="font-family: "helvetica" , "arial" , sans-serif;"><span style="font-size: 14px;"><br /></span></span></div>
<div>
<span style="font-family: "helvetica" , "arial" , sans-serif;"><span style="font-size: 14px;"><br /></span></span>
<div>
<br /></div>
<div>
<br /></div>
<div>
</div>
</div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-79252693002441664342016-04-22T03:01:00.003-07:002016-04-22T03:01:31.012-07:00Breakfast of the Week - Avocado and Seeds on Toast<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">Breakfast of the week - Avocado on toast! This one is really popular, quick to make and keeps (most people) going until lunch. Half an avocado whizzed up with sunflower and pumpkin seeds and spread on rye bread toast. Packed with protein and nutrients. And if you can face a small salad early in the morning then full marks!</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi23dOIuwSdMm7-XKab0kdueQApHYAQ5GnvhyphenhyphenjfbwkuBU0aC1gNkgKNlK9RJFvRiLWT9wIHBWpgsHoHH9-3mPLSAMupZKrs1gTW024mqsY8A9qMlpiOUD82IilIZXwFXDLnI9PydZUgPAjF/s1600/Avo+on+toast.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi23dOIuwSdMm7-XKab0kdueQApHYAQ5GnvhyphenhyphenjfbwkuBU0aC1gNkgKNlK9RJFvRiLWT9wIHBWpgsHoHH9-3mPLSAMupZKrs1gTW024mqsY8A9qMlpiOUD82IilIZXwFXDLnI9PydZUgPAjF/s1600/Avo+on+toast.JPG" /></a></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-38342901460778546352016-04-13T08:41:00.004-07:002016-04-13T08:41:37.754-07:00Speedy Fish Cakes <span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">Made these tasty fish cakes this evening. Just lightly mash cooked potatoes with a fork, add cooked white fish, some lemon and grated lemon zest with some chopped coriander or whatever herbs you fancy. Make into balls, lightly dust with some flour, then fry or oven bake. Great with a nice big salad. Protein - tick, Greens - tick.</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Rgf-lIe1Jdc7kLyRJ-rIbTzpyEPCfP3Nqa7xGBrqkYjgCsq0p9itpSKfaMBXx3zWvLyGybiTgg1aPrY7Dq2SsjfUAL4512hLkboZ2_FMsuUrf5awMyLDs90CmdVUQi7vp396DwCmLLos/s1600/IMG_0755+%25281%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Rgf-lIe1Jdc7kLyRJ-rIbTzpyEPCfP3Nqa7xGBrqkYjgCsq0p9itpSKfaMBXx3zWvLyGybiTgg1aPrY7Dq2SsjfUAL4512hLkboZ2_FMsuUrf5awMyLDs90CmdVUQi7vp396DwCmLLos/s1600/IMG_0755+%25281%2529.JPG" /></a></div>
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-60212704514496346702016-04-08T08:37:00.001-07:002016-04-08T08:37:20.618-07:00Thai Green Curry <span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">Thai green curry is one of my favourites, it's quick to prepare, healthy and can be really cheap! Best made with plenty of aubergine, onion, mushroom, courgettes, butternut squash. Add some green thai curry paste and coconut milk and job done. At the moment I'm making mine with white fish, but prawns, chicken or simply vegetables will also do the job</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiYSxSZ6KFqSgvzGMa4CPPnerFqqWQtZ-Ul03vdioANun_oHsHqyEhgtp4TQyTUte4o0mY4RwKIGhWYQrlpj9XX6wAeqWnPIWt7Ig4iekSZpMW-5_6IB4LpymY7aGb9_rYm3PNAiTsScSz/s1600/Thai+green+curry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiYSxSZ6KFqSgvzGMa4CPPnerFqqWQtZ-Ul03vdioANun_oHsHqyEhgtp4TQyTUte4o0mY4RwKIGhWYQrlpj9XX6wAeqWnPIWt7Ig4iekSZpMW-5_6IB4LpymY7aGb9_rYm3PNAiTsScSz/s1600/Thai+green+curry.jpg" /></a></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-54592956125916620742016-03-18T09:14:00.002-07:002016-03-18T09:14:46.352-07:00Awesome, Nutrient Packed Lunches<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">Tip for awesome, nutrient packed lunches: Make up a salad base on Sunday evening (and Wednesday too!) using your food processor to grate up carrot, red cabbage and celery. Pop in a large tupperware with chopped avocado, beetroot, spring onion, cucumber and olives, squeeze over the juice of a lime. Take out a portion each day, add some green leaves and some protein from fish, chicken, beans or turkey and job done!</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxuVUEKzaUUmhePI7eFXc0qJNXxWP2jzl-5R_WNE7-ONKhWt6As6vkDOYymgRUTAgvbOsFoNYp6pg7-V-CM3yIlVB9IYYoHAiv2mOJtHa-UDDaci_oGSE_gv7lbDletl5GeQ-QFlTcNreD/s1600/salad+base.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxuVUEKzaUUmhePI7eFXc0qJNXxWP2jzl-5R_WNE7-ONKhWt6As6vkDOYymgRUTAgvbOsFoNYp6pg7-V-CM3yIlVB9IYYoHAiv2mOJtHa-UDDaci_oGSE_gv7lbDletl5GeQ-QFlTcNreD/s1600/salad+base.jpg" /></a></div>
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-2579945311837135842016-03-13T09:36:00.003-07:002016-03-13T09:36:59.319-07:00Joys of a Slow Cooker<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">I had dinner with a friend on Friday and she cooked up an absolute feast using a slow cooker. It reminded me how fantastic these guys are. When meals are cooked slowly over 6-8 hours many more of the nutrients are retained, red meat cooked slowly it is far less likely to create damaging chemicals which can be formed by high temperature cooking. And how great is it to get home after a long day at work to find your one pot dinner waiting for you? </span><br style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;" /><span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">There are loads of good slow cooker recipes but you can't beat a hearty casserole and greens</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj01GQemGcD-TQfHv0-q0pip77QfkfZA_BFq2Zu3cSdKZlVSjbHs983ABQ-ZF6yAPEueUvVIN9X5EPD4Jpbi6yJkdZV5o64Qwfwgi1I4UUYku7Lo4myPM0ujvbjT09RezTXl2aO5sNfnfm2/s1600/chicken+casserole.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj01GQemGcD-TQfHv0-q0pip77QfkfZA_BFq2Zu3cSdKZlVSjbHs983ABQ-ZF6yAPEueUvVIN9X5EPD4Jpbi6yJkdZV5o64Qwfwgi1I4UUYku7Lo4myPM0ujvbjT09RezTXl2aO5sNfnfm2/s1600/chicken+casserole.jpg" /></a></div>
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-28530585281206009482016-03-08T05:51:00.003-08:002016-03-08T05:51:53.254-08:00Seared Scallops with lemon, garlic and parsley<br />
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
To make the dressing mix together lemon juice, olive oil and a little honey.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Mix up parsley and crushed garlic in a second bowl</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Sear the scallops on each side for 1 minute in a frying pan</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Halve some baby tomatoes and place them in a bowl with a couple of handfuls of rocket</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Once the scallops are seared on both sides, put them into the bowl with the tomatoes and rocket, drizzle over the lemon dressing and finish with the parsley and garlic. </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiime07W7fkCJD2B72ACCWtsalVtnfCSe9uHkEY0WKPSsOKeg4wn5I5JBHSYMO0cAyWIfVlKXAQnPvqsKEds3_NyKsDRvS-Fw3654fDlAmzZxItD1maxOBqZ3_vr4fkCFvobpyYW5Cc1Qgf/s1600/Scallops.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiime07W7fkCJD2B72ACCWtsalVtnfCSe9uHkEY0WKPSsOKeg4wn5I5JBHSYMO0cAyWIfVlKXAQnPvqsKEds3_NyKsDRvS-Fw3654fDlAmzZxItD1maxOBqZ3_vr4fkCFvobpyYW5Cc1Qgf/s1600/Scallops.jpg" /></a></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<br /><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-88199044540233482782016-02-24T07:22:00.001-08:002016-02-24T07:22:12.828-08:00Smoked haddock kedgree with grilled tomatoes<br />
<br />
This is a fantastic winter warmer for days when you feel like a little healthy comfort food. You can add yoghurt to make it more creamy.<br />
<br />
Serves 2:<br />
<br />
150g smoked haddock fillet<br />
100g brown basmati rice<br />
2 large tomatoes<br />
1 clove garlic<br />
some freshly chopped parsley<br />
paprika to taste<br />
<br />
Cook the fish in a pan of water by steaming for 7-8 minutes<br />
Hard boil the egg, peel and chop it<br />
Cook the rice according to instructions (around 25 mins for brown basmati)<br />
Cut the tomatoes in half, place under hot grill for 5 mins<br />
Fluff up the rice, add the haddock, hard boiled egg and parsley<br />
Finish with a sprinkle of paprika<br />
<br />
Ta da..<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp4tAddOrw96FQOBG3n6Thq2H9giF0qiSf-zhV9Qgu1jgh8bhvo4xHHuAhuSVRkgyx8niw4uawWLmGN5ZZB3yczSC8nk5EsfxXuIYIeNNbP5_GdJ8BJovKUZTQCSBIvEoTaCxxJJZXFeEt/s1600/Smoked+haddock+kedgeree.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp4tAddOrw96FQOBG3n6Thq2H9giF0qiSf-zhV9Qgu1jgh8bhvo4xHHuAhuSVRkgyx8niw4uawWLmGN5ZZB3yczSC8nk5EsfxXuIYIeNNbP5_GdJ8BJovKUZTQCSBIvEoTaCxxJJZXFeEt/s1600/Smoked+haddock+kedgeree.jpg" /></a></div>
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-3519164222157029522016-02-03T09:47:00.002-08:002016-02-03T09:47:40.108-08:00Handy Protein Packed Lunch<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">Mashed avocado on rye crisp breads with hard boiled eggs. Goes well along side a bulky salad with plenty of green leaves. Give it a go!</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTDXGLV1OVItkqulDI-x5ziB2W4evK1if9HhBGhtmNcvB-JkOhlNQGTbSkB4bldb6IRSLBixPfLCD-pCUwJEIrzwHaU7_ln8bbchlgDmVa0mJfZxedhHzvT0TEDBbavEaP7-j3VArKq0iH/s1600/mashed+avocado+and+boiled+eggs+on+finn+crisps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTDXGLV1OVItkqulDI-x5ziB2W4evK1if9HhBGhtmNcvB-JkOhlNQGTbSkB4bldb6IRSLBixPfLCD-pCUwJEIrzwHaU7_ln8bbchlgDmVa0mJfZxedhHzvT0TEDBbavEaP7-j3VArKq0iH/s320/mashed+avocado+and+boiled+eggs+on+finn+crisps.jpg" width="320" /></a></div>
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-78923899668935336332016-01-20T09:25:00.003-08:002016-01-20T09:25:29.091-08:00Could you eat Broccoli for breakfast? <span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">A breakfast option on the 10 day cleanse is 200g broccoli lightly fried with a scrambled egg. This high protein, high nutrient, low GI breakfast is a great power start to the day.</span><br />
<span style="color: #141823; font-family: helvetica, arial, sans-serif;"><span style="font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: helvetica, arial, sans-serif;"><span style="font-size: 14px; line-height: 19.32px;"><br /></span></span><span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjz-IVlwNRuoTckG0YzQPs1rodYC-wxVzCBLW9Z-eutK5n-8K5YqlqU_8GTp3kh2qQjREbmYPSDqsUSMd1Wjd_O3YU01icwZpEDGINK5jv0t7arRn2c39k28Xr6Dyb-FXgfbMUyaAlkxB_/s1600/broccoli+and+egg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjz-IVlwNRuoTckG0YzQPs1rodYC-wxVzCBLW9Z-eutK5n-8K5YqlqU_8GTp3kh2qQjREbmYPSDqsUSMd1Wjd_O3YU01icwZpEDGINK5jv0t7arRn2c39k28Xr6Dyb-FXgfbMUyaAlkxB_/s1600/broccoli+and+egg.jpg" /></a></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-90783498242799351442016-01-20T09:24:00.004-08:002016-01-20T09:24:38.494-08:00Day eight: Grilled mackerel saladGrilled (or smoked) mackerel with green beans and watercress, spring onion, kale and cannellini beans. Dressing of olive oil, lime, garlic and sesame seeds. Quick to prepare with loads of protein from the fish. Watercress are packed with nutrients such as cancer fighting glucosinolates and carotenoids. Thanks Lilly for sending this one in!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjphlLQB0nnF-X_yQYPnjVNLK_kSw6RqVc1PKvubu86ZOlBMtT2g-aWGpq42g-NwQbM-584LBt1Y7YXU0r_TvjYExMtIFuSVm2cajMIgrjj_3wqfteyCMmD0LsPoBHRBXsBIqirg4zBqn/s1600/smoked+mackerel+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjphlLQB0nnF-X_yQYPnjVNLK_kSw6RqVc1PKvubu86ZOlBMtT2g-aWGpq42g-NwQbM-584LBt1Y7YXU0r_TvjYExMtIFuSVm2cajMIgrjj_3wqfteyCMmD0LsPoBHRBXsBIqirg4zBqn/s320/smoked+mackerel+salad.jpg" width="240" /></a></div>
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-71301695308986118682016-01-15T08:42:00.002-08:002016-01-15T08:42:44.628-08:00Day Four: Chickpea and Spinach Curry<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7qtq1-0-0">My favourite curry for a cold day! </span></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7qtq1-0-0"><br /></span></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7qtq1-0-0">It's warming, nutritious and cheap to make. The chickpeas are a healthy source of protein and fibre. Broccoli contains glucosinolates which are converted to cancer fighting isothiocyanates in the body. Use plenty of turmeric, it's active component curcumin has been shown to have anti oxidant and anti inflammatory properties. </span></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7qtq1-0-0"><br /></span></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7qtq1-0-0"><b>Recipe for two:</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7qtq1-0-0"><br /></span></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
I tablespoon of coconut oil</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
260g cooked chickpeas </div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
1 onion finely sliced</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
50g sliced mushrooms</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
150g broccoli florets chopped</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
A few handfuls of fresh spinach</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
Chopped tomatoes</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
250ml Vegetable stock (I use Bouillon) </div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
Coriander to garnish</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
A big spoon of natural yoghurt</div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="7qtq1-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<br /></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="c2k9n-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
<span data-offset-key="c2k9n-0-0">Curry Paste:</span></div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="c2k9n-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
Crushed garlic and ginger, 1 tspn turmeric, 1 tspn garam masala, 1 tspn tomato puree, 1 tspn coriander powder, a little olive oil. </div>
<div class="_45m_ _2vxa" data-block="true" data-offset-key="4hsrp-0-0" style="background-color: white; color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18px; position: relative; white-space: pre-wrap;">
Whizz the curry paste ingredients up in a coffee bean grinder to make the paste
<br />
<div class="MsoNormal">
Gently heat the coconut oil in the pan and lightly fry the onions, adding a little water to prevent burning. </div>
<div class="MsoNormal">
Add the mushrooms, broccoli and the chickpeas</div>
<div class="MsoNormal">
Add the paste and stir in</div>
<div class="MsoNormal">
Add the vegetable stock and simmer for a few minutes before adding the chopped tomatoes</div>
<div class="MsoNormal">
Add the spinach in at the end and garnish with coriander</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibL0b6Km66Hw-j01IhtbS47eO0-2ty-82kOAUe0MMffhclSuyVKxR-OEcjy2IV5mV4eX54djuhbLdaU9n0diruue8MoTvH94JaycVLDr8DOBHxVdAG6R9qquxaaP0bFSKhsogzq7_-IUU9/s1600/Chickpea+and+spinach+curry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibL0b6Km66Hw-j01IhtbS47eO0-2ty-82kOAUe0MMffhclSuyVKxR-OEcjy2IV5mV4eX54djuhbLdaU9n0diruue8MoTvH94JaycVLDr8DOBHxVdAG6R9qquxaaP0bFSKhsogzq7_-IUU9/s320/Chickpea+and+spinach+curry.jpg" width="320" /></a></div>
<br /></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-18806839642224313222016-01-15T02:01:00.000-08:002016-01-15T02:01:38.247-08:00Juicing!<div style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px;">
The Ebook recommends daily vegetable juices. Green vegetables and beetroot are known for their cleansing properties. As fresh juices can be pricey, you can always substitute for organic beetroot juice which can be found in the supermarket, but try to have a freshly made juice one every few days during the cleanse.</div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
The green juice here is from 'Get Juiced' in Tooting Market</div>
<div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
<br /></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicUmYzDrcBWKcy9RG7AN9VaZADGA2bX80j0Q0Ky_FhPRaUQWy5Sv5YqifmXcrRi1LSG3PhzxfTAWQXMpmzN35IuzWr4KNps0Jr2hxBFFOzAxPmezymLlm2-9WyJ30tFoTtNh6ll9esPodC/s1600/Beetroot+juice+-+Copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicUmYzDrcBWKcy9RG7AN9VaZADGA2bX80j0Q0Ky_FhPRaUQWy5Sv5YqifmXcrRi1LSG3PhzxfTAWQXMpmzN35IuzWr4KNps0Jr2hxBFFOzAxPmezymLlm2-9WyJ30tFoTtNh6ll9esPodC/s1600/Beetroot+juice+-+Copy.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioJvlMI4fB52mMJx-Jfu6PauXg1QljRX6aJV3V2IkuEt0FPvctpzDeSHiM8BzuY7AZVlZ3wW-ocLvbmZxx-d4nLXRaj-oUD1PJd_v7oefVEo7ZHVfscFpB9l534EcKamfgViNrtJqVAdKP/s1600/Juice+-+Copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioJvlMI4fB52mMJx-Jfu6PauXg1QljRX6aJV3V2IkuEt0FPvctpzDeSHiM8BzuY7AZVlZ3wW-ocLvbmZxx-d4nLXRaj-oUD1PJd_v7oefVEo7ZHVfscFpB9l534EcKamfgViNrtJqVAdKP/s1600/Juice+-+Copy.jpg" /></a></div>
<div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
<br /></div>
</div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-45671862908072090912016-01-15T01:56:00.003-08:002016-01-15T01:56:34.144-08:00Day Three: Cannellini bean, tomato and avocado salad.<div style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px;">
<span style="line-height: 19.32px;">The beans combined with avocado are a good source of protein (plus beans are cheap!) The salad is quick to make with spring onion, tomato, radish, avocado, black olives and a dressing of cider vinegar, olive oil and garlic. The herb is parsley. In the picture is rye bread (Village Bakery) and organic beetroot juice.</span></div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
Tip: the salad is very portable in a Tupperware and it can go longer without refrigeration than fish or poultry.</div>
<div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
<br /></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsGPP5qG1olnCehid9vbSNW4eAMMe_lZkc04hQhZ3H-7GkpvsWR__XrKdScF1CoPyHwXa1gMcK6ZAwH0OjJz3STyCWeYMkxNyRK5b4Mb8XxGimY-ln3AdK0IDvdF4G0AslKUvq5RBanUsd/s1600/Bean+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsGPP5qG1olnCehid9vbSNW4eAMMe_lZkc04hQhZ3H-7GkpvsWR__XrKdScF1CoPyHwXa1gMcK6ZAwH0OjJz3STyCWeYMkxNyRK5b4Mb8XxGimY-ln3AdK0IDvdF4G0AslKUvq5RBanUsd/s1600/Bean+salad.jpg" /></a></div>
<div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
<br /></div>
</div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-88900096633771322672016-01-15T01:55:00.000-08:002016-01-15T01:55:15.364-08:00Day Two: Salmon, watercress, avocado, beetroot salad with rye bread.<div style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px;">
<span style="line-height: 19.32px;">Salmon is packed with omega 3 and a great source of vitamin D for healthy immune system. I also added grated carrot, great for beta carotene, extra immune support. Watercress is also jammed with carotenoids. Herb is coriander. Dressed with lime, garlic and sesame seeds.</span></div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
I find grating a couple of carrots in a food processor at the start of the week, mixing in a little whole grain mustard and lemon juice dressing and keeping in a small pot in the fridge to add to salads over the week is a great way to add bulk and nutrients to your lunch.</div>
<div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
<br /></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZe5prkuvXhKmTcTFuh90Wo7F1iha5eHNNjp9CB65TGnL4NJl1fFGLsglY5eFT-CyrQ9i8UlE1vfV8qmdbfd7872aFhS6ZOW0pjoSXeWgqCTaGtWDRyO8BgViDleCdiw21otka8WVIApEo/s1600/salmon+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZe5prkuvXhKmTcTFuh90Wo7F1iha5eHNNjp9CB65TGnL4NJl1fFGLsglY5eFT-CyrQ9i8UlE1vfV8qmdbfd7872aFhS6ZOW0pjoSXeWgqCTaGtWDRyO8BgViDleCdiw21otka8WVIApEo/s1600/salmon+salad.jpg" /></a></div>
<div>
<div style="background-color: white; color: #141823; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-top: 6px;">
<br /></div>
</div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-7172821403135910892016-01-15T01:53:00.001-08:002016-01-15T01:55:35.372-08:00Day One: Goat's Cheese and Beetroot Salad<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">Spinach, rocket, cucumber, feta cheese, sliced beetroot, a few walnuts, lemon juice dressing. Only takes a few seconds to prepare!</span><br />
<span style="color: #141823; font-family: helvetica, arial, sans-serif;"><span style="font-size: 14px; line-height: 19.32px;"><br /></span></span><span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;"></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfogFoSsQE3snQQnJs6E0wDoHIoFX48Bwyhhcyd0fK0jv60TrlSVdhpZU7J9xvlkfprGTm-fgV_bnTQy-1GaUwqYzf-Gwn55jMZAaP41gNDzqq34458OlU31oJLzXUWNisQOcI5EUaTFye/s1600/beet_salad_goat_cheese_01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfogFoSsQE3snQQnJs6E0wDoHIoFX48Bwyhhcyd0fK0jv60TrlSVdhpZU7J9xvlkfprGTm-fgV_bnTQy-1GaUwqYzf-Gwn55jMZAaP41gNDzqq34458OlU31oJLzXUWNisQOcI5EUaTFye/s320/beet_salad_goat_cheese_01.jpg" width="320" /></a></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-75620067009227974312016-01-15T01:50:00.003-08:002016-01-15T01:50:52.452-08:0010 Day January CleanseNeed to lose a few pounds and pick up your energy levels after a particularly unhealthy period? The 10 Day Cleanse is simple healthy eating for 10 days to help bring your body back into balance when you feel like you need it.<br />
<br />
It is based on 3 meals a day with a good balance of protein, slow releasing carbohydrates, nutritious vegetables and fruit. Juices are also included to help revitalise your cells and support the cleanse.<br />
<br />
You can get your free EBook 'Easy Peasy 10 Day Cleanse' by clicking on the link on the right hand side of the website.<br />
<br />
I will be posting lunch ideas on this blog and on the Facebook page over the next few days to support the challenge!<br />
<br />
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-34979834021324417812015-12-09T05:20:00.000-08:002015-12-09T05:20:43.306-08:003 Top Tips for a Healthy ChristmasChristmas is a time to relax and enjoy without beating yourself up for straying from the healthy eating programme, here are some of the things my clients have found very useful:<br />
<br />
<b><u>Plan ahead:</u></b> At the start of each week during December, look at the different events you have in the diary and decide how you will manage them healthily. Choose your one meal per week where you can eat anything you like and for the other events decide to make healthy choices. If it is a restaurant then look ahead at the menu and see what fits in best with your food plan and set yourself an alcohol limit. A Christmas lunch can be very healthy and delicious if you base it on roast turkey and tasty vegetables.<br />
<br />
<b><u>Stay calm:</u></b> Many of my clients find it easier not to advertise to their friends the fact that they are staying healthy as this can sometimes attract unwanted attention. It can be easy to slip to the bar and get a sparkling water which looks fairly like a gin and tonic and to make healthy food choices without a fuss being made or attracting attention.<br />
<br />
<u><b>Have a rule for chocolates and mince pies!</b></u> Think about how you want to negotiate the sugary onslaught over Christmas. Do you really like mince pies or do you eat them as everyone else is? Each person likes to tackle this differently but I find the most effective way is to say no to all sugary treats apart from on Christmas day itself. Remember that you do have a choice to say 'no' and once you are in the 'no zone' it is easier to stay in there than come off the sugar again in January.<br />
<br />
<br />
<br />
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-83404858002296332552015-10-28T10:30:00.000-07:002015-10-28T10:30:05.581-07:00A glass of orange juice can contain as much sugar as a glass of colaReally useful short clip to show you how much sugar there is in fizzy drinks and soft drinks.<br />
<br />
There are 10 teaspoons of sugar in a glass of cola and a glass of orange juice!<br />... and 6-7 teaspoons of sugar in a glass of orange squash<br />
<br />
https://www.youtube.com/watch?v=8_FqnxqfA3UCity Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-29163944395173385042015-10-16T04:23:00.003-07:002015-10-16T04:51:26.725-07:00Protein before Carbs?One of the principles of the Metabolic Balance programme is to eat some protein first before you tuck into the vegetables or rye bread portion. The idea being that this will help to reduce insulin response and keep blood sugar balanced. <br />
<br />
A recent article published in Diabetes Care journal (July 2015) found that eating protein first before carbohydrates led to much lower post meal glucose levels (16.8% - 36.7%) and significantly lower insulin levels at 60 mins and 120 mins after the meal.<br />
<br />
Amazingly, this effect on food order is <b>similar to that seen using blood sugar controlling medication</b> and may also improve insulin sensitivity.<br />
<br />
During this study, the carbohydrates used were ciabatta bread and orange juice, these are fast releasing, high glycemic index foods. It would be interesting to see what happened if these foods were replaced with slow releasing, low glycemic index rye bread as seen in the Metabolic Balance programme. My guess is that it would lead to an even further reduction of blood sugar, insulin response and even more favourable insulin sensitivity ratings.<br />
<br />
Click here for the link to the study published in Diabetes Care in July 2015: <a href="http://care.diabetesjournals.org/content/38/7/e98.long" style="color: #1155cc; font-family: arial, sans-serif; font-size: small;" target="_blank">http://care.<wbr></wbr>diabetesjournals.org/content/<wbr></wbr>38/7/e98.long</a><br />
<div>
<br /></div>
City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comLondon SW4 7EE, UK51.4612116 -0.136150799999995851.4599751 -0.13867229999999581 51.462448099999996 -0.13362929999999579tag:blogger.com,1999:blog-7033499655730797751.post-18103405086428310822015-10-08T10:53:00.003-07:002015-10-08T10:53:53.675-07:00Healthy and delicious, high protein chocolate browniesI recently discovered this chocolate brownie recipe. They are high in protein, gluten free and have no sugar in them - miracle! They are moist, dense and chocolatey. Kids love them too!<br />
<br />
1 cup cooked black beans - rinsed<br />
1 1/2 large eggs<br />
1 1/2 tablespoons extra virgin olive oil<br />
2 tbsp cocoa powder<br />
1/3 cup soaked pitted Medjool dates, finely chopped<br />
1/2 tsp baking soda<br />
1/2 tsp apple cider viengar<br />
1/8 tsp sea salt<br />
1/2 tsp vanilla essence<br />
2-3 tbsp dark chocolate chips<br />
<br />
Soak the dates for 1 hour until soft<br />
Blend all of the ingredients together except for the chocolate chips in a blender<br />
Stir in the chocolate chips<br />
Pour the mixture into a greased, rectangular loaf pan<br />
Bake at 180 degrees C for 20-25 minutes, do not overcook<br />
<br />
EnjoyCity Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-6115096892828883962015-10-02T04:35:00.000-07:002015-10-02T04:35:46.700-07:00Easy dinner ideaThis creative Metabolic Balance dinner is a favourite of many of my clients,<br />
<br />
Marinate 1 portion of cod in lemon juice. Crumble up 2 pieces of rye crisp bread and soften in water to make a smooth paste. Mash half an avocado and mix with the softened crisp bread. Season with salt, pepper and paprika. Paste the avocado mixture onto the fish. Cook at 180C for 15-20 minutes<br />
<br />
Serve with cooked spinach seasoned with nutmeg<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHldzVY3UoXDuz1yy2HCWhiIXtsSaJUeWTOiFIt25xoZoUupH7menZqX3c-yi6jHYnxJSMndMhetNom7_P1xt-FKNaKxdZfz-6lCoK55Hs2w1OGkhSc_p59lZ0ye_c5rbTPhbuDwx84vyN/s1600/Cod+in+rye+crumbs+%2526+nutmeg+spinach.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHldzVY3UoXDuz1yy2HCWhiIXtsSaJUeWTOiFIt25xoZoUupH7menZqX3c-yi6jHYnxJSMndMhetNom7_P1xt-FKNaKxdZfz-6lCoK55Hs2w1OGkhSc_p59lZ0ye_c5rbTPhbuDwx84vyN/s320/Cod+in+rye+crumbs+%2526+nutmeg+spinach.JPG" width="320" /></a></div>
<br />
<br />
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-53215805200745379502015-09-12T03:39:00.000-07:002015-09-12T03:39:45.318-07:00The Sugar Tax DebateJamie Oliver's recent petition on fizzy drinks tax has over 120,000 signatures, parliament considers all petitions that reach over 100,000 signatures.<br />
<br />
Jamie believes the move has the potential to generate almost £1 billion a year to tackle the childhood obesity epidemic.<br />
<br />
Childhood obesity is now a common problem in the UK with 1 in 5 children aged 10 being overweight.<br />
<br />
Fizzy drinks are the largest sources of sugar in the diets of many young children and teenagers in the UK.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilYr_bMDRW0C-17xmZjDjRHBaT1LgtUQWWjyAJw0dfdogEMzOuVjKwCqPNMl1WTYD24W8MQ6_4KacyXGXXuJjU5uGGfzdEFjGhm_bL98woHEFE4b2tSH10ITNhIcYyaIebH-FoPI_Ml8xC/s1600/fizzy+drinks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilYr_bMDRW0C-17xmZjDjRHBaT1LgtUQWWjyAJw0dfdogEMzOuVjKwCqPNMl1WTYD24W8MQ6_4KacyXGXXuJjU5uGGfzdEFjGhm_bL98woHEFE4b2tSH10ITNhIcYyaIebH-FoPI_Ml8xC/s1600/fizzy+drinks.jpg" /></a></div>
<br />
<br />
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comtag:blogger.com,1999:blog-7033499655730797751.post-44537268774836416562015-09-04T03:53:00.001-07:002015-09-04T03:53:12.976-07:00Weight loss home service for Balham and Tooting mums!I am now running popular weight loss coaching for women local to Balham and Tooting who would like help getting their figure back and loving their bodies again!<br />
<br />
I can visit you at home to carry out a health assessment including body composition analysis using my mobile equipment.<br />
<br />
We will together set some targets and look at what might be holding you back be this physical imbalances or emotional eating.<br />
<br />
I will create a food plan for you to fit around your daily routine and using foods that you enjoy.<br />
<br />
The price is just £120 for three sessions (30mins - 60 mins)<br />
<br />
Phone today for a 15 minute free consultation on whether this would fit with your life!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicJbcZHhdR92SNiUIYcJwLKa2Pl1uVtAHl2mxyPg7hQhUGST4jjPWLaVG62oWHtfQ1yNN_x_imSlut1qf-j3CrnvM5J4LOdYaIwYbE6dlTx5thc70TzjvhSDzyblHkzpXRgczg0adqJWsf/s1600/Crop+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicJbcZHhdR92SNiUIYcJwLKa2Pl1uVtAHl2mxyPg7hQhUGST4jjPWLaVG62oWHtfQ1yNN_x_imSlut1qf-j3CrnvM5J4LOdYaIwYbE6dlTx5thc70TzjvhSDzyblHkzpXRgczg0adqJWsf/s320/Crop+1.jpg" width="320" /></a></div>
<br />
<br />
<br />City Life Nutritionhttp://www.blogger.com/profile/08594419922094263113noreply@blogger.comLondon SW17 8NY, UK51.4296295 -0.1606259999999792951.428391999999995 -0.1631474999999793 51.430867 -0.15810449999997928