MUNCHY SEEDS Salted Caramel, Sunflower, Pumpkin, Protein Snack, Plant-Based Fibre & Vitamin E, Sweet & Delicious To Eat, Vegan Snacks for Kids & Adults, Add to Cereal or Salads – 125g Sharing Pack
INDULGENT VEGAN SNACK – It’s time to enjoy the sweeter things in life with these delicious and decadent-tasting Salted Caramel Munchy Seeds. A delightful mix of sunflower and pumpkin seeds coated in rich salty caramel just bursting with crunchy goodness make these a great Vegan treat. Indulge yourself by scattering on your salads or throwing some in your favourite recipes.
GLUTEN-FREE – Delightfully delicious, these are the perfect mixed seeds for eating if you’re gluten-sensitive. Enjoy fistfuls of these roasted pumpkin and sunflower seeds made only with tasty natural ingredients – no wheat, artificial colourings, flavourings, or preservatives. Flavour tested, Vegan Society approved, they’re the perfect munch for gluten-sensitive, vegan, or vegetarian adventurers.
PROTEIN SNACK TO POWER YOUR NEXT ADVENTURE – A sweet treat for all you big or little adventures. Nuts and seeds are good sources of protein, healthy fats, fibre, vitamins and minerals. Both kids and adults love their nutty goodness and yummy flavour. Add these sweet little powerhouses as a part of your daily diet and you’ll be ready for anything.
BioCare Adult Multivitamins & Minerals – 30 Capsules
Adult Multivitamins & Minerals is a simple, one a day formulation for adults, providing all-round nutritional support for health including energy, immunity, and nervous system support.
Our multivitamins & minerals for adults is clinically effective, containing key nutrients to support health including energy, immunity, and nervous system support.
Improved formula now including methylfolate, the preferred form of folate and much more effective than folic acid, so less is needed. Also vegan vitamin D3 and methyl B12.
Nutruit Gourmet Healthy Snack Variety Box (Pack of 20), Vegan, Gluten Free, Non GMO, Plant Based Protein, High Fiber, Snack Gift Box for Kids and Adults (10 Flavor) 33g Premium Snacks
PREMIUM QUALITY VEGAN SNACKS: Each box contains 20 individually packed vegan snacks; all ingredients are carefully selected from Mediterranean fields and hand packed into our Nutruit Variety Box.
EAT WHAT YOU SEE: You get what you see on the package. These gluten-free snacks are natural non-GMO, no preservatives, dairy free, Halal, Kosher and free from palm oil.
FRESH OUT OF BOX: Each box is marked with the earliest expiration date. We guarantee that our boxes contain fresh items, and we will provide a full refund if the products do not meet the earliest expiration date.
Natural Alternatives to Weight Management: A Dietitian’s Perspective on the Ozempic Trend
Are injectable medications like Ozempic the only answer to weight management? As recently featured in The Independent, I’ve shared insights on natural alternatives to help manage weight and appetite effectively—without relying on medication.
Discover how simple changes, such as a protein-rich diet, fibre-filled meals, regular exercise, stress management, and quality sleep, can naturally reduce cravings and enhance your overall health.
Ready to learn more? Explore my full guide on natural, sustainable approaches to weight management today.
Diversity Diet – Exploring the Benefits of Varied Eating
Diversity Diet – Exploring the Benefits of Varied Eating At 121 Dietitian, our days are spent educating others, which we absolutely love! Some individuals seek to improve their diets to help with health conditions or enhance sporting performance, while others aim to improve overall wellness and longevity. With the diverse range of people we see, there is one crucial aspect we ensure: a “diversity diet” or eating a varied diet. What does this mean, and why is it important? Let’s dive into the world of dietary diversity and explore its potential benefits and challenges. What is a Diversity Diet? A diversity diet, simply put, is an eating pattern that includes a wide variety of foods from all food groups. It’s not about restricting certain foods or following strict rules, but rather about embracing a broad range of nutrients through different food choices. The concept is based on the idea that no single food contains all the nutrients we need for optimal health. By eating a diverse range of foods, we increase our chances of getting all the essential nutrients our bodies require. You would be surprised at how many people do not eat a diverse diet and feel happy eating the same foods over again. Unfortunately, f these foods are ultra processed and beige this is not recommended for longer-term health risks. An unhealthy diet increases blood pressure, diabetes, heart disease, cancer, obesity mental health issues and much more. Benefits of a Diverse Diet: Nutrient Adequacy – Different foods provide different nutrients. By eating a variety of quality foods, you’re more likely to meet your body’s nutritional needs. Gut Health – A diverse diet can support a healthy gut microbiome. Our gut bacteria thrive on different types of fibre from various plant foods. Reduced Risk of Deficiencies – Eating a wide range of foods can help prevent nutrient deficiencies that might occur from a limited diet. Enjoyment and Satisfaction – Variety in our diet can make eating more enjoyable and satisfying, which can help with long-term adherence to healthy eating habits. Exposure to Beneficial Compounds – Different foods contain various phytochemicals and antioxidants that may have health benefits. Challenges of a Diverse Diet While a diverse diet has many benefits, it’s not without challenges: Cost: Some people might find that buying a wide variety of foods, especially fresh produce, can be more expensive. Time and Effort: Preparing meals with a variety of ingredients can be more time-consuming and require more planning. Availability: Depending on where you live, access to a wide variety of foods might be limited. Food Preferences: Some people, especially children, might resist trying new foods, making it challenging to introduce variety. Celery juice may also interact with certain medications like blood thinners because of its vitamin K content. How to Increase Dietary Diversity Try New Foods: However take your time, make it a goal to try one new healthy food each week. Eat the Rainbow: Choose fruits and vegetables of different colours to ensure a variety of nutrients. Vary Your Protein Sources: Alternate between different types of meat, fish, eggs, and plant-based proteins. Experiment with Whole Grains: Try different types of whole grains like quinoa, barley, or millet instead of always relying on wheat or rice. Explore Different Cuisines: Different cultures often use a variety of ingredients and cooking methods, which can help increase dietary diversity. Shop Seasonally: Buying seasonal produce can naturally increase variety throughout the year. Mix Up Your Meals: Try not to eat the same meals every week. Rotate your recipes and try new combinations. The Science Behind Dietary Diversity Research has shown that dietary diversity can have positive impacts on health. A study published in the American Journal of Clinical Nutrition found that greater dietary diversity was associated with a lower risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. Another study in the British Journal of Nutrition found that higher dietary diversity was associated with better nutritional adequacy in adults. This means that people who ate a more varied diet were more likely to meet their nutritional needs. However, it’s important to note that not all studies have found clear benefits to dietary diversity. Some research suggests that too much diversity, particularly if it includes a lot of unhealthy foods, could lead to overeating and weight gain. This highlights the importance of focusing on variety within healthy food groups, rather than just eating a wide range of any foods. Dietary Diversity and Gut Health One area where dietary diversity seems particularly important is gut health. Our gut is home to trillions of bacteria, known as the gut microbiome. These bacteria play crucial roles in our health, from supporting our immune system to influencing our mood. We know from the research that a diverse diet can lead to a more diverse gut microbiome, which is generally considered healthier. Different types of fibre from various plant foods feed different types of gut bacteria, helping to maintain a balanced and diverse microbiome. A study published in the journal Nature found that people who ate more than 30 different plant foods per week had more diverse gut microbiomes than those who ate 10 or fewer. This diversity was associated with lower levels of antibiotic resistance genes in the gut, which could have implications for overall health. Case Study: Sarah’s Journey to Dietary Diversity Sarah, a 35-year-old working full time, came to see us at 121 Dietitian because she was feeling constantly tired and had frequent digestive issues. Upon reviewing her diet, Abby the dietitian noticed that Sarah’s meals were quite repetitive. She typically ate the same breakfast every day (toast with peanut butter), had a sandwich for lunch, and rotated between three or four dinner recipes. Abby suggested that Sarah try to increase the diversity in her diet. We worked together to create a plan: Breakfast: Instead of always having toast, Sarah started alternating between oatmeal with different toppings, Greek yoghurt with fruit and nuts,
Waist to hip ratio
Understanding Your Waist-to-Hip Ratio – A Key Indicator of Gut Health We are always looking for ways to improve our health but how do you know what to check to tell if there is a problem? Well, one simple yet powerful measurement can provide valuable insights into your overall health, including your gut health: is the waist-to-hip ratio (WHR). In this blog we are going to explore the significance of the waist-to-hip ratio, how to measure it correctly, and its connection to gut health. What is the Waist-to-Hip Ratio? The waist-to-hip ratio is a measurement that compares the circumference of your waist to that of your hips. This measurement known as a “ratio” is considered a more accurate indicator of health risks associated with where your weight is distributed on your body than the well-known measurement called the body mass index (BMI) which is not that sensitive. The waist-to-hip ratio is a great ratio to use in addition to the (BMI) identifying issues with body composition and potential health risks. You want to be metabolically healthy. What this means is that your body can act in response to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and non-alcoholic fatty liver disease in addition to a healthy gut. Research from the American Diabetes Association suggested that WHR is more accurate than BMI for predicting the risks of cardiovascular disease and premature death. A study with more than 15,000 adults showed that a high WHR was linked to an increased risk of early death — even in people with a moderate BMI. Certain people unfortunately won’t be able to get an accurate measure using WHR, including people who are shorter than 5 feet tall and people who have a BMI of 35 or higher. WHR is also not recommended for use in children. How to Measure Your Waist-to-Hip Ratio: To calculate your waist-to-hip ratio, its really easy all you need to take are two measurements: I suggest taking your measurements in the morning, after using the bathroom, ideally in just underwear without additional clothing around your waist and hips. Waist Measurement Stand up straight and breathe out gently. Find the midpoint between the bottom of your ribs and the top of your hips (usually just above your belly button). Wrap a tape measure around your waist at this point. Make sure the tape is snug but not digging into your skin. Measure this breathing out normally. Hip Measurement Stand with your feet together. Measure around the widest part of your hips and buttocks. Ensure the tape measure is level all the way around. To calculate your waist-to-hip ratio: Divide your waist measurement by your hip measurement. For example, if your waist is 80 cm and your hips are 100 cm, your waist-to-hip ratio would be 0.8. A healthy waist-to-hip ratio is For men: below 0.9 For women: below 0.85 A higher ratio indicates more fat stored around your waist, which is associated with a higher risk of health problems. The Connection Between Waist-to-Hip Ratio and Gut Health Your waist-to-hip ratio is more than just a number; it’s a window into your gut health. Here’s how: Visceral Fat: A higher waist-to-hip ratio often indicates more visceral fat – the fat that surrounds your organs, including those in your digestive system. Excess visceral fat can lead to inflammation and disrupt the balance of your gut microbiome. Inflammation: Abdominal fat is metabolically active and can produce inflammatory substances. This chronic low-grade inflammation can negatively impact your gut health, potentially leading to issues like leaky gut syndrome. Hormonal Balance: Your waist-to-hip ratio can reflect hormonal imbalances, which can affect gut function. For instance, high cortisol levels (often associated with stress) can lead to increased abdominal fat and disrupt gut health. Digestive Issues: A higher waist-to-hip ratio is often associated with digestive problems like bloating, constipation, and acid reflux. These issues can be both a cause and a consequence of poor gut health. Improving Your Waist-to-Hip Ratio and Gut Health If your waist-to-hip ratio is higher than the recommended range, don’t worry. There are several steps you can take to improve both your ratio and your gut health: Diet: Focus on balanced, flexible diet rich in fibre, which feeds beneficial gut bacteria. Include plenty of fruits, vegetables, whole grains, and legumes. Exercise: Regwaist-to-hip ratio. ular physical activity, especially a combination of cardio and strength training, can help reduce abdominal fat and improve your Stress Management: Chronic stress can lead to increased abdominal fat storage. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your routine. Sleep: Adequate sleep is crucial for maintaining a healthy gut and managing weight. Aim for 7-9 hours of quality sleep each night. Hydration: Drinking plenty of water supports digestive health and can help manage weight. Your waist-to-hip ratio is more than just a number; it’s a valuable indicator of your overall metabolic health, and a good indicator that your gut health may not be optimal. By understanding and monitoring your waist-to-hip ratio, you can gain insights into potential health risks and take proactive steps to improve your gut health and overall well-being. Remember, small changes in diet, exercise, and lifestyle can lead to significant improvements in your waist-to-hip ratio and, consequently, your gut health. This article offers a high-level view and we must consider various factors that can impact waist-hip ratio. These factors include acute illness, surgery, accidents, pregnancy, and breastfeeding, which should be excluded when taking measurements. Additionally, during specific periods such as these, measurements may be inaccurate, and other health parameters including blood tests, temperature, energy levels, mood, and muscle strength should be considered for maintaining optimal health. Menopause, especially perimenopause, is a time of fluctuating weight due to hormonal changes, which can make waist-hip ratio measurements unpredictable. It’s advisable to continue monitoring every 2 months, even if the trend is not as desired. During this time, it’s important to focus on eating
