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Diet Bites, London (2025)

28/01/2025

Setting healthy eating goals? Try these👇🏽

🌴Eat what you love, because food should bring joy, not guilt 💃🏽

🌴Everything in moderation. No need to go extreme, just balance.

🌴Eat when you’re hungry. Listen to your body, it knows best.

🌴Include a fast from time to time. Give your body a little reset.

🌴Create harmony within yourself and find peace with your choices.

🌴Aim for a colourful plate — green, yellow, red, purple, blues, pink, orange… the more vibrant, the better!

🌴Healthy eating is about nourishing your body and soul. It’s a journey, not a destination!

24/01/2025

Fruit for Thought 🍓

Did you know that fruits are low in energy density but packed with health-promoting compounds? The natural sugars found in fruit are actually good for you! However, many of us are still falling short of the 5 a day recommendation.

A third of EU citizens aged 15 and older don’t eat ANY fruit or vegetables daily. In fact, only 14% meet the 5 a day guideline of 400g/day.

Low fruit intake is linked to increased mortality from chronic diseases. Each year, 2 million de@ths and 65 million disability adjusted life years are attributed to insufficient fruit consumption.

The natural sugars in fruit are part of a fibre-rich food matrix, which means they don’t impact blood glucose the same way that processed sugars in soft drinks or sweets do. So try swapping sugary processed foods for fruits to boost your intake of essential nutrients.

How do you like to enjoy your fruit? 🍓👇🏽

04/01/2025

Super Benefits of Eating Fibre

Last year, the British dietetic Association tagged the month of February as ,
so it’s not too early to get into the topic of eating more dietary fibre because February is just round the corner 😉

The question around eating more dietary fibre is becoming increasingly pertinent in recent years as more individuals are relying more heavily upon eating processed foods due to lifestyle factors and the ease and convenience packaged foods convey. And this trend is no longer confined to the world as evidently there is a growing demand for processed foods in . The downside of this is that it may potentially reduce the amount of dietary fibre eaten and subsequently the nutritional benefits the person gets because the more a food is processed, the less dietary fibre is available.

Dietary fibre is the part of plants that when eaten doesn't get digested in the small intestine but it is completely or partially broken down and fermented by bacteria in your gut and eating a range of dietary fibre can convey the following benefits -

* Improve microbiota diversity
* Improve constipation symptoms
* Enhance immune health
* Reduce gut inflammation
* Lower blood pressure
* Reduce total cholesterol levels

Pro tips -
1. Improve your fibre intake if you suffer from constipation., seeds and nuts.

2. Gradually increase fibre in your diet to allow your gut to adjust to the higher intake and avoid gastrointestinal symptoms such as bloating and excessive gas production.

3. Include both soluble and soluble and resistance starch types of dietary fibre. Add vegetables, fruits, wholegrains, legumes and pulses to your daily diet.

4. Drink plenty of fluid to allow the fibre to do its job properly.

5. Use online resources for recipes and tips on how to broaden your dietary intake or better still; speak to a dietitian ☺️

03/01/2025

The Benefits of Herbal Tea in Bloating Symptoms 🌱

Have you started to feel the effects of celebrating heavily over the festive period and you’re feeling really uncomfortable with bloated tummy?

I have got some great news for you ☺️

It is generally known that some herbal drinks can help with bloating symptoms and to offer natural relief.

So here are 7 herbal teas to choose from -

1. Peppermint: Widely known for its soothing abilities due to its’ antispasmodic effect, can help relieve intestinal spasms and relax digestive muscles.

2. Ginger: An age old herbal remedy with various benefits for digestion, can speed the digestion process up and ease stomach discomfort.

3. Fennel: Has been shown in some studies to contains natural anti-inflammatory properties that may reduce water retention, however more research is required to confirm these effects.

4. Chamomile: Is traditionally used to reduce indigestion and gas, and to help with calming the gut. However always consult a qualified health care provider before treating gastrointestinal issues with chamomile tea.

5. Dandelion root: Is a natural diuretic that helps flush excess water. Side note - always speak to a doctor if you are on certain medications e.g. high blood pressure.

6. Green tea: Has antioxidants and polyphenols that can boost metabolism, aid digestion, calm the gut and reduce water weight.

7. Hibiscus: Prevents water retention and supports healthy digestion because of its diuretic containing properties such as flavonoids, but consult a doctor if taking certain medications

Pro tip: Steep your herbal tea of choice for 5-7 minutes for maximum benefits.

What other herbal remedies have you used and found to be effective? Kindly comment below ☺️

31/12/2024

Importance of the ‘Sunshine Vitamin’ in your 40’s, 50’s and beyond 🙂

Our bodies become less efficient at producing vitamin D as we age, which is naturally produced when our skin is exposed to sunlight, specifically UVB radiation.

So instead of relying on getting enough sunlight during the summer months, you may require vitamin D supplementation due to other factors that can affect your body's ability to produce vitamin D from sunlight such as -

1. Being endowed with darker skin which requires more sun exposure as melanin reduces UVB absorption.

2. Living in temperate climate regions or built up areas which have less sunlight and UVB intensity.

3. Wearing sunscreen, clothing that covers the skin, and living in rooms with glass windows that block UVB rays.

And although vitamin D is known for its role in bone health they are many different reasons to make including vitamin D a priority.

Vitamin D helps your body absorb calcium, keeping bones strong and reducing the risk of fractures.

It plays a key role in immune function, helping protect against infections and chronic conditions.

Mood & Mental Health: Low levels of vitamin D have been linked to an increased risk of depression, especially as we age.

Adequate vitamin D supports muscle function and reduces the risk of falls.

Studies suggest that vitamin D may help regulate blood pressure and reduce the risk of heart disease.

Adequate vitamin D levels may play a role in balancing insulin and preventing type 2 diabetes.

Research shows vitamin D might help improve sleep by regulating the sleep-wake cycle, which is great news for those battling restless nights!

Chronic inflammation is linked to many age-related diseases and vitamin D helps regulate immune responses and reduce inflammation.

And there’s emerging evidence that vitamin D may support brain health, potentially lowering the risk of cognitive decline and dementia as we age.

So whether it’s through sunlight, foods like mackerel, fortified products or supplements, ensure you’re getting enough vitamin D to support overall health as you age gracefully ☺️

25/12/2024

Merry Christmas 🎄

Let me provide a balanced perspective on the benefits of snacking because when done mindfully, snacking can offer several advantages -

Snacking helps maintain stable blood sugar levels throughout the day, preventing energy crashes that often occur between meals.

Healthy snacks can prevent overeating at main meals since you're less likely to become excessively hungry. When we're too hungry, we tend to make less healthy food choices and eat larger portions.

Snacks can help fill nutritional gaps in your diet. An example is having fruit as a snack to help meet your daily fibre and vitamin requirements, while nuts can provide essential healthy fats and protein.

Regular healthy snacking can help maintain focus and concentration, particularly during long work day or study sessions. The brain needs a steady supply of glucose to function optimally.

Eating every few hours can help keep your metabolism active but depends on your choosing nutritious snacks in small portions. Some examples include fresh fruit with a handful of nuts, yogurt with berries, carrots with guacamole or apple slices with peanut butter.

Healthy snacking is choosing nutrient dense foods and ensuring portion control with the goal of maintaining energy levels without consuming excess calories

Side note - Today I’m making a small exception with my homemade Nigerian snack - chin chin ☺️

24/12/2024

The Surprising Benefits of Unfermented Palm Wine

When you think of palm wine, many people immediately think of the fermented version served as a traditional drink but unfermented palm wine is a centuries old drink that has been consumed for its health benefits long before modern beverages became popular.

Here’s why you might want to consider adding this natural drink to your repertoire, if you’re looking for something fresh and nutritious this Christmas!

1. Packed with Nutrients

Unfermented palm wine is full of essential vitamins and minerals. It contains vitamin C, B vitamins, iron, calcium, and magnesium, which are all crucial for maintaining overall health.

These nutrients support everything from boosting your immune system to keeping your bones strong and healthy.

2. Rich in Antioxidants

The natural antioxidants in unfermented palm wine help fight free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases like heart disease and cancer.
By sipping on this refreshing drink, you’re giving your body a natural boost in protecting itself!

3. Boosts Digestion

Unfermented palm wine contains natural probiotics that promote healthy digestion. These probiotics support a balanced gut microbiome, which is key to improving digestion and overall gut health.

If you’re feeling bloated after a big meal, unfermented palm wine might help you feel better.

4. Improves Hydration

Unlike sugary sodas or alcohol, unfermented palm wine has a high in water content, making it a great option for hydration.

It helps replenish fluids and electrolytes, especially during hot weather or after physical activity.

5. Natural Energy Booster

This traditional drink is a natural source of sugars that provide a quick energy boost and unlike refined sugars, the sugars in unfermented palm wine are absorbed more slowly, providing a steady and sustained energy level throughout the day.

6. Supports Heart Health

The nutrients found in unfermented palm wine such as like potassium and magnesium help maintain healthy blood pressure and contribute to better heart health.
Regularly consuming this drink, in moderation, can support a healthy cardiovascular system.

7. May Enhance Skin Health

Because unfermented palm wine is rich in antioxidants, vitamins and minerals, it may also work wonders for your skin.

The drink’s high vitamin C content helps promote collagen production, which is key to keeping your skin youthful and vibrant.

Side note - If you’re new to drinking unfermented palm wine, it’s a good idea to consult with a health professional, especially if you have any concerns.

Enjoy ☺️

23/12/2024

Healthy Drinks to Enjoy During the Christmas

This season is often associated with sugary drinks, but it’s entirely possible to enjoy drinks that are both delicious and healthy, and there are plenty of options that can help you stay hydrated, boost your immunity, and even support your health goals.
So here are a few drink ideas to choose from-

1. Warm Apple Cider with Spices

Apple cider is a classic drink prepared with fresh ingredients and spices, making this a great option. Apple cider is rich in antioxidants and vitamin C, which helps support the immune function.

Simmer apple cider with a mix of cinnamon sticks, cloves, and orange peel for an aromatic and soothing treat and you can even sweeten it with a little honey or stevia instead of refined sugar.

2. Ginger Tea or Ginger Lemonade

Ginger is a natural anti-inflammatory and digestive aid.
Make this fresh by steeping sliced ginger in hot water, adding a dash of honey (optional) and a squeeze of lemon for extra flavour.

Or you can make it more of a festive treat, by mixing fresh lemon juice with ginger syrup (made by boiling ginger and honey) and water or sparkling water.

3. Herbal Teas

Herbal teas like peppermint, chamomile, and cinnamon are perfect for unwinding after a busy day of celebrations.

Peppermint is known for its ability to aid digestion and calming the stomach, while chamomile can help with relaxation and stress relief and cinnamon tea adds a warm, spicy flavor while offering antioxidant properties. Enjoy these throughout the day and night.

4. Pomegranate Mocktail

Pomegranate is packed with antioxidants, vitamins, and minerals, and to make it into a non-alcoholic mocktail, combine pomegranate juice with sparkling water, a squeeze of lime, and a few mint leaves for garnish and you can also add a splash of orange juice for extra citrus flavor😋

5. Kefir or Kombucha

Both kefir and kombucha are fermented beverages that are rich in probiotics, which support gut health and digestion and there is evidence that these drinks help to balance the gut microbiome.

Kefir has a creamy texture and can be enjoyed as a smoothie base, while kombucha comes in a variety of flavors, from ginger-lemon to hibiscus, providing a refreshing, slightly tangy taste.

6. Hot Chocolate with a Twist

If you’re craving something rich and indulgent, a healthier version of hot chocolate is the way to go. Cocoa is rich in antioxidants and can improve heart health!

Make your own by mixing unsweetened cocoa powder with your choice of warm milk and sweetened with a little honey, maple syrup or stevia, and add a dash of vanilla extract or a sprinkle of cinnamon for extra flavor.

7. Spiced Turmeric Latte (Golden Milk)

Turmeric is a powerful anti-inflammatory spice, which supports joint health, and boosts the immune system.

To create the popular golden milk latte, mix turmeric with milk of your choice, a pinch of black pepper (which helps increase turmeric’s absorption), and a little honey or maple syrup for sweetness. This warm drink is both comforting and packed with health benefits.

8. Cranberry and Lemon Infused Water

Many people struggle with drinking just water and infused water can make drinking water more enjoyable and celebratory too.

Try infusing water with fresh cranberries, lemon slices, (or any fruit of your choice) and add a few sprigs of rosemary or mint. The cranberries add antioxidants and a touch of festive colour, while the lemon offers a dose of vitamin C.

9. Chai Tea

Chai is a spiced tea made with a combination of black tea, cinnamon, ginger, cardamom, and cloves. The warming spices can help boost circulation, improve digestion, and promote overall wellbeing.

You can enjoy chai tea with your choice of milk (dairy or plant-based), and if you prefer a non-caffeinated version, opt for rooibos chai.

10. Fresh Citrus Smoothies

A fresh citrus smoothie made with oranges, grapefruits, or mandarins can be a delicious way to pack in nutrients and vitamins.

Add a handful of spinach or kale, some frozen berries, and a splash of almond milk for a nutrient-dense smoothie that’s perfect for a Christmassy breakfast or snack.

Enjoy ☺️

Shall I write about the health benefits of drinking fermented palm wine😉

22/12/2024

It’s an only few sleeps before Christmas and I’m getting excited!

However I’m also thinking about how to get the most out of the celebrations without having to worry about neglecting my ‘healthier’ eating habits.

Let’s be real, sometimes it’s hard to eat healthy during the festive period with all the tempting treats around, but I’m working on not getting stressed about it and aiming to enjoy the season while staying on track with my health goals.

I’m aiming for a healthy balance! So here are 5 simple tips that could help me (and you) do just that.

1. Plan ahead. This is an important step. Decide on what you’ll be filling your plate with on the day - lean meat cuts, vegetables, fruits, nuts, and water 🙂

2. Practice portion control. We don’t have to skip the treats, only just to be mindful of portion sizes by using a smaller plate or eating smaller meal portions to avoid overdoing it.

3. Fill up on vegetables, up to half your plate! They’re packed with fibre and nutrients, and they’ll help you feel fuller without all the extra calories.

4. Stay hydrated. Water was mentioned in the first point because it’s the healthiest drink on earth! Water is my friend and I’m planning on drinking plenty of it throughout the day to stay hydrated and keep all of my cravings in check.

5. Mindful eating. This is a good time to practice eating slowly and taking my time to savour each bite, because research shows that eating slowly helps one to feel more satisfied with smaller portions.

Like I said, I’m aiming for balance, which means if I do indulge myself a little here and there, I won’t stress about it but will aim to enjoy the moment and keep these tips in mind (for my next meal)🙂

What will you be doing to stay healthy during the celebrations?

21/12/2024

Do you want to make your meals more enjoyable and satisfying, then practice cutting your food into smaller pieces.

Some of the benefits include -

- Enhanced flavour: Smaller pieces mean more surface area, which intensifies the flavours as they interact with your taste buds. Yum!

- Better texture: Breaking food down makes it easier to chew and swallow, especially for tricky textures.

- Your stomach will thank you, because smaller bites are easier on your digestive system.

- Helps with mindful eating: Slowing down and savouring each bite can help you feel fuller and more satisfied.

- Visually appealing: Smaller pieces can make your plate look fuller and more inviting.

So this festive period, try cutting your food into smaller bites and see how it changes your dining experience!

12/12/2024

Rustic and tasty meals are usually homemade

16/11/2024

Do you eat more than you ought to sometimes?

This could be down to the ‘Growling’ hunger hormone ‘Ghrelin’ which increases when you don’t get enough sleep 🤷🏽‍♀️

12/11/2024

I usually bake without measuring out the ingredients yet it turns out so good!
And I couldn’t even get a complete picture of the cake because it went so fast 💨

Oh well!

25/10/2024

For the little ones

21/10/2024

You can never out - supplement or out - exercise a poor diet.

Always fix the diet problem first.

21/10/2024

The difference between Processed and Ultra Processed Food

If you’ve ever wondered what the difference is between processed and ultra processed food, then this might interest you👇🏽

Processed foods are usually close to their natural state and have been made a little bit more convenient to employ in the kitchen or to eat on the go.
Think bagged spinach, frozen fruit, canned beans or packaged food with simple ingredients e.g. a bag of nuts.

Ultra-processed foods go a step further in the processing process
They’re filled with artificial additives, preservatives, and things you can’t pronounce!
Think sugary cereals, soda, or packaged snacks designed for taste and shelf life but often lacking real nutrition.

So, next time you're grocery shopping, read the food and drink label. If you see a long list of ingredients you can’t find in your kitchen, or can’t pronounce, it’s likely to have been ultra-processed.

Most of us may not be able to avoid these foods all the time, but we can aim to fill our shopping 🛒 with more of the ‘real whole’ foods by choosing foods that are closer to their natural form!

Happy shopping 🛍️

13/10/2024

What’s your thoughts on this👇🏽

12/10/2024

🌱 Did you know that enjoying your food benefits your gut by improving digestion, mood and gut health?
Here are a few simple tips to help with this -

🌱 Use special dishes: Beautiful plates and cutlery aren’t just for Christmas or fancy restaurants. Nice plates make your meals feel special and in turn your body releases serotonin and dopamine when you enjoy a meal, helping to regulate your mood (and sleep) whilst giving you an emotional reward.

🌱 Be mindful during mealtimes: Slow down and savour each bite. When you enjoy your food, your parasympathetic nervous system relaxes your gastrointestinal tract and increases digestive juices.

🌱 Eat a varied diet: Include fermented foods, fibre dense options, and healthy fats because a healthy gut microbiome is important for digestion, immune function, and mood regulation.

Diet Bites

28/01/2025

24/01/2025

04/01/2025

03/01/2025

31/12/2024

25/12/2024

24/12/2024

23/12/2024

22/12/2024

21/12/2024

12/12/2024

16/11/2024

12/11/2024

25/10/2024

21/10/2024

21/10/2024

13/10/2024

12/10/2024

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