Thyroid
Posted inNutrition

Naturally supporting thyroid function

8 min read – Evidenced-based ✔ The thyroid is a small, bow-tie shaped endocrine gland found at the front of the throat. Rather like a thermostat, the thyroid gland regulates the body’s basal metabolic rate. Every cell depends on thyroid hormones for regulation of metabolism. Getting an accurate diagnosis when the thyroid gland isn’t functioning at its best can also be a challenge for healthcare professionals. In addition to a lengthy list of potential symptoms, conventional thyroid testing often fails to evaluate subtle alterations or…......
July 21, 2023Posted inNutrition
Steaming coffee mug
Posted inCoffee Gibraltar Health Nutrition

Coffee: More health benefits?

5 min read – fact checked ✔A recently published cross-sectional study (1) investigating the bacterial abundance and compositions of healthy adult gut microbiomes revealed that increased levels of a bacterial species called Erysipelatoclostridium were associated with lower caffeine intakes. The outcomes suggested a potential inverse association between habitual caffeine consumption and Erysipelatoclostridium; a species which previous studies had suggested that increased levels were associated with increased risks of adverse outcomes such as increased obesity, inflammation, and blood glucose dysregulation. The study also observed that both…......
April 15, 2023Posted inCoffee, Gibraltar, Health, Nutrition
New year and the diet craze
Posted inDiets Nutrition

New year and the diet craze

Fact-checked - 8 min read It's January, so the diet-culture and the anti-diet movement are ferociously competing for attention, which prompts thousands of people across Gibraltar to begin a new ‘healthier’ diet. After indulging on food and drink over the festive season (and mostly throughout the year), many people seek help to get ‘back on track’ and consider many types of extreme dietary strategies such as 'veganuary', carnivore, liquid meal replacements that often involves cutting out entire food groups and contain artificial sweeteners, heavily restricting…......
January 1, 2023Posted inDiets, NutritionTags: , , ,
The importance of hydration
Posted inNutrition

The importance of hydration

5 min read - fact checked ✔ Why hydrate?Water is essential for life, the major component of body fluids and plays a critical role in many other biological processes, including helping to regulate body temperature through sweating. Fluid balance in the body is carefully controlled by varying the concentration of fluids in the blood and urine, resulting in the release of a variety of hormones which trigger either satiation or thirst. Body loses of water occur in urine and faeces as well as smaller amounts…......
July 30, 2022Posted inNutritionTags: , , ,
Xmas foods
Posted inNutrition

A healthy Xmas food guide

Fact checked - 8 min read Xmas is a time to be merry, a time to to visit family and friends and indulge in some delicious morsels.  Why not, given all that’s happened this year, I think we all deserve it don’t we? We often struggle for some healthy food ideas for our guests, foods that can pack the proverbial nutrition punch! So iv made it easy for you to make some informed choices about which healthy Xmas food combos to enjoy with your friends…......
December 21, 2021Posted inNutrition
Vitamin D & Diabetes, what’s the connection?
Posted inNutrition

Vitamin D & Diabetes, what’s the connection?

5 min read - fact checked ✔ World Vitamin D Day - 2nd November Today is World Vitamin D day, and there is no better day to raise awareness about this important steroid hormone and its importance to the pathophysiology of diabetes than during Diabetes Awareness month. Vitamin D plays a crucial role in pancreatic beta cell function (figure 1) as the pancreas expresses high levels of vitamin D receptors involved in insulin release (1). Insulin secretion is a calcium-dependent process, and calcium homeostasis is…......
November 2, 2021Posted inNutrition
Folic acid fortification
Posted inNutrition

Folic acid fortification, friend or foe?

3 minute read - fact checked ✓ I wanted to share my thoughts regarding the UK Government’s recent announcement to fortify flour with folic acid (1), also known as vitamin B9, discussing arguments for and against the measure. But first, I would like to lay down a disclaimer, by saying that the contents you will read below, although fact-checked and accurate, is not intended as medical or nutritional advice, and so therefore you should still follow the recommended advice of the UK Government or your…......
September 24, 2021Posted inNutritionTags: , , , 2 Comments
After summer blues
Posted inNutrition

After summer blues

3 minute read Time to remove those cobwebs and the end those summer indulgences, and say hello to the incoming autumn with my evidence-based, health coaching approach to weight loss. My plans are not the same for everyone, they are tailor-made for you and your goals. I will support you along your journey of transformation, focusing on easy, healthy wholesome recipes that highlight the autumn's best produce, so you can enjoy simple, tasty homemade meals without spending a ton of time cooking. The cooler weather…......
September 3, 2021Posted inNutrition
Lockdown exercise routine
Posted inCoronavirus COVID19 Exercise Fitness Lockdown Stay home

Lockdown workout

Fact checked - 5 minute read Firstly, it is important to follow public health and government advice to control the spread of coronavirus by staying at home, washing your hands regularly for 20 seconds, keep a minimum 2 metres distance if you have to go out for essentials (wearing a mask) and report any COVID-related symptoms by calling 111. I have provided a basic but concise whole-body, no-weights lockdown exercise plan at the end of this post, to help keep you covid-fit. But first please…......
January 5, 2021Posted inCoronavirus, COVID19, Exercise, Fitness, Lockdown, Stay homeTags: , , , , ,
The yearly dietary cycle.
Posted inDiets Nutrition Xmas

The yearly dietary cycle.

Fact checked - 10 minute read Obesity The World Health Organisation reports that obesity has nearly tripled since 1975 and that approximately 1.9 billion adults worldwide over 18 years are overweight, with 650 million of these classified as obese (1).  Additionally, a recent adult health survey conducted by the Gibraltar Health Authority concluded that 60% of respondents were overweight or obese (2). Another report (3) by the United Kingdom (UK) National Health Service (NHS) estimated that approximately 63% of UK adults were living above a healthy weight and that half…......
January 1, 2021Posted inDiets, Nutrition, XmasTags: , 2 Comments