True Health magazine

The importance of vitamin D for our health has been highlighted in recent years. In fact, in 2016, Public Health England (PHE) published new advice recommending everyone to take a daily supplement containing 10 micrograms of vitamin D during autumn and winter, and for children to take one all-year round. Dr Louis Levy, head of nutrition science at PHE, said: “A healthy, balanced diet and short bursts of sunshine will mean most people get all the vitamin D they need in…

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By dietitian nutritionist Gretchen Vannice, head of global nutrition education for Wiley’s Finest Most of us are familiar with cholesterol. We get cholesterol in our food and our bodies make cholesterol. In fact, our bodies make all the cholesterol we need so we don’t have to eat it, but many of us like to eat foods that contain cholesterol; it’s found in meats, dairy foods, and eggs. We need cholesterol but not too much. Cholesterol is very important in human…

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By nutritional therapist Christine Bailey This is a wonderful treat made in the microwave for a speedy option. Choose a pure fruit spread without added sugars for the jam. Top with some yoghurt or dairy free yoghurt for a probiotic boost. (makes 1 mug cake) Ingredients: 1 tbsp xylitol 1 tbsp olive oil or melted dairy free spread 1 egg (or flax egg made with 1 tbsp ground flaxseed and 3 tbsp water) 2 tbsp dairy free milk ½ tsp vanilla…

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By nutritional therapist Christine Bailey A low carb, high protein option ideal for an energising lunch or light evening meal. Quick and simple to prepare. You can spoon into crisp lettuce leaves and drizzle over a little chilli sauce for a spicy kick. (serves 2) Ingredients: 200g chicken, cut into dice 1 tbsp olive oil 1 small red onion, diced 1 green pepper, deseeded and diced 1 tbsp grated root ginger 1 red chilli, deseeded and diced Handful of coriander…

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By nutritional therapist Christine Bailey A mild creamy curry with just a little spice. This classic recipe can be easily adapted for a vegetarian option with some chunks of tofu or a can of chickpeas. (serves 4) Ingredients for the marinade: 2 garlic cloves 2cm piece of root ginger, peeled and roughly chopped 3 tbsp dairy free yoghurt 1 tsp smoked paprika 1 tsp garam masala ½ tsp ground turmeric 2 tsp lemon juice ½ tsp sea salt 450g raw prawns (defrosted…

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By nutritional therapist Christine Bailey This is a beautiful light yet creamy tasting soup. The addition of pear provides a natural sweetness to this soup and plenty of additional fibre to keep you feeling fuller for longer. (serves 2) Ingredients: 1 tbsp olive oil 1 small onion, chopped 1 garlic clove 150g broccoli, chopped 1 fennel bulb, chopped 1 pear, cored and chopped 600ml vegetable stock Olive oil for drizzling Method: Heat the olive oil in a large pan and…

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Being overweight can lead to many health complications, including heart disease, diabetes and an increased risk of stroke. We’ve spoken to nutritionist Rose Holmes, education and training manager at Rio Health, to get her top tips on how to manage our weight naturally. How important is it to control our weight?  “Weight management is very important since being overweight or obese can negatively impact so many aspects of health. Weight management can be challenging for many individuals because there are…

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By medical nutritionist Dr Sarah Brewer, an expert in food, herbs and supplements Painful or heavy periods are among the most common reasons for women to consult their doctor. These problems are most common during the first few years after menstruation starts, and again as the menopause approaches. These problems are thought to relate to overproduction of hormone-like chemicals called prostaglandins, which cause womb muscles to go into spasm. In some cases, painful periods are due to a gynecological condition…

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