Archive for the Nutrition Category

Dietician Advice: Find a healthy attitude towards food

ClairePettitt_Nutriton_LogoDietician Advice: Find a healthy attitude towards food

It seems wherever you turn these days, you’ll find advice on how to eat, what people have done to lose weight, what not to eat, or even that certain foods are toxic or sending you to an early grave!

 

Well, how about we forget all that and focus on what works for us as individuals. Focus on developing a healthily relationship with food, enjoying it but not obsessing about it or thinking about it every second of the day.

 

Here are my top tips for a healthy you:

 

  1. Choose lots of plant-based foods such as lots of different coloured vegetables.
  2. Eat more beans and pulses as they are full of fibre and protein, they are cheap and they taste great.
  3. Have fewer refined grains and make your carbs whole grains instead, such as oats, quinoa and wholegrain/granary breads.
  4. Have good quality, well sourced meat and fish a few times per week (oily fish such as fresh tuna, salmon, mackerel, or sardines is a must!)
  5. Have less processed foods and if you need something sweet, go for a juicy fruit instead of a fizzy drink, handful of Haribo or a packet of biscuits.
  6. Drink plenty of water, though the occasional tea or coffee won’t hurt.

 

And remember to enjoy your food, take time over it and be mindful not only of what you put in your mouth but the lifestyle that you lead. Activity is key to a healthy way of life so get off your butts and move in whichever way you can!

 

As a Registered Dietitian Claire’s goal is to provide evidenced based nutrition advice to all those in search of sound nutrition information. She offers private consultations in West London so if you are interested in seeing a caring, patient, friendly and professional Dietitian and you wish to make an appointment with Claire or enquire about her services please contact her on info@clairepettitt.com

 

Claire Pettitt MSc RD

Specialist Dietitian

Website:       www.clairepettitt.com

Email:            info@clairepettitt.com

Facebook:     www.facebook.com/CPNutrition

Twitter:        @claire_pettitt

VITAMIN D – WHY THE HYPE

VITAMIN D – WHY THE HYPE?vitamin d sources

 

It has been a long winter – and the lack of sunlight has left many of us feeling low in energy and possibly finding it more difficult to fight our usual winter coughs and colds.

Low levels of vitamin D might just be the reason why!

I have just read this month’s Osteopathy Today magasine. There was a brilliant article on the latest research into the role of vitamin D in the body and I thought I would summarise it.

 

  • Vitamin D is important for many things including:

    • Muscle strength – athletes are now taking this very seriously with footballers and cyclists supplementing their diets to maintain appropriate levels all year round.
    • Immunity – it helps to fight infections but is also involved with the control of 5-10% of our genes. In this way it plays an important role in diseases such as multiple sclerosis, diabetes, arthritis and many auto-immune diseases.
    • Calcium absorption – low levels can lead to sore joints, muscles and weak bones.
    • Fighting cancers – while sun burn has been shown to be the cause of certain skin cancers, vitamin D in fact helps to fight others. It is therefore important to get a good balance between exposing skin to sunlight and not burning.

 

HOW TO ENSURE YOU HAVE THE RIGHT VITAMIN D LEVELS

 

We should get 90% of our vitamin D from sunlight.

 

Sunbathe safely
  • Know how much sunlight your skin can take without burning.
  • Start exposing skin for 5 minutes a day and increase it slowly.
  • In the summer months try to expose your skin to sunlight for roughly 15-30 minutes a day 3-4 times a week.
 
Look at your diet
  • Make sure you are getting enough vitamin D from your diet through the winter months.
  • If not look at taking supplements.

 

Gillie, O. 2013. The Sunshine Vitamin – essential for both strength and health. Osteopathy Today.  Vol 19.02. pp12-13.

For an appointment or further questions please call 020 7206 2625 or email info@ltosteo.co.uk     

Louisa Henderson BA (Hons) MOst MSCCO

Louisa Henderson is our Women’s Health Osteopath. Women commonly see Louisa with pelvic pain, pelvic floor dysfunction, hip problems, rectus diastasis and low back pain.

She uses a range of techniques including structural, visceral and cranial osteopathy to improve function and reduce pain levels as well as providing appropriate exercises specifically tailored to your needs and to aid rehabilitation.

After graduating from the British School of Osteopathy with a Masters degree, she completed a two year diploma in Women’s Health in Osteopathy with the Molinari Institute of Health. She treats adults of all ages, however specialises in treating women during the pre- and post- natal period. Louisa Henderson is a Registered Osteopath with the General Osteopathic Council and a member of the Institute of Osteopathy.

Appointment Times (at Fresh Ground): Tuesdays 12-4pm and Thursdays 5-9pm

 For an appointment or further questions please call 020 7206 2625 or email info@ltosteo.co.uk

Testimonials:

 

I’ve visited Louisa many times and can’t recommend her enough. She first treated me when I was late going into labour … After the birth I saw her again. She eased all my post natal aches and pains. She’s a really lovely, friendly lady and I’ve since recommended her to several other friends who have all had similarly positive experiences.

– Thea

I have been seeing Louisa for nearly 3 years now for ongoing joint issues requiring both osteopathy and sports massage. Whilst my problems cannot be ‘cured’ the treatment and care I receive from Louisa ensures they are managed to a level that does not adversely impact my life … I cannot recommend her highly enough.

– Jennifer

Appointments:

For an appointment or further questions please call 020 7206 2625 or email info@ltosteo.co.uk

Diet versus exercise in Weight Loss

weighing scales - diet versus exercise in weight managementDiet versus exercise in Weight Loss – Fighting Obesity with Exercise 

A recent editorial in the British Journal of Sports Medicine by Malhotra et al has emphasised the need to focus on moderating diet to help with weight management.  The article attempts to counter the idea that it is possible to maintain a healthy weight using exercise to compensate for a poor diet. More details concerning this article can be found at:  Malhotra A, Noakes T, Phinney S.  It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet.  Br J Sports Med.  2015;Apr 22. pii: bjsports-2015-094911. doi: 10.1136/bjsports-2015-094911. [Epub ahead of print]    http://www.ncbi.nlm.nih.gov/pubmed/25904145

This article was taken from the National Council for Osteopathic Research. Osteopaths aim to examine all areas of your health including your diet and exercise levels and see maintaining a healthy wait as essential for improving back pain symptoms. To book an appointment with your osteopath on Northcote Road www.ltosteo.co.uk and click ‘Book Online’.

 

Laura Tilson Osteopathy is also proud to work with a wonderful Dietician – Claire Pettitt who specialises in Obesitclaire_pettity. As a Registered Dietitian Claire’s goal is to provide evidenced based nutrition advice to all those in search of sound nutrition information. She offers private consultations in West London and Skype consultations so if you are interested in seeing a caring, patient, friendly and professional Dietitian and you wish to make an appointment with Claire or enquire about her services please contact her on info@clairepettitt.com

 

To make an appointment with our osteopaths please call 0207 2062625 or CLICK HERE TO BOOK ONLINE.