Rebecca Jane Nutrition

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Rebecca Jane Nutrition

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Rebecca Jane Nutrition, Nutritionist, .

I'm here to help you find balance and confidence in your relationship with food to support the prevention of disease and give you the tools to live a life without limits.

11/05/2023

Tonight's dinner involved homemade flatbread, roasted carrot & garlic houmous, buttery hake seasoned with paprika, salad & a yogurt dressing!

Delicious 👌😋

03/01/2023

FESTIVAL OF SLEEP 💤💤

Today marks the festival of sleep, a day recognising the importance of sleep and god damn is it important, even more so now at this time of year.

As we've entered the new year and the first day of back to work, there is a sense of pressure for us all to be setting new goals and intentions, and being as productive as possible to kick start the year. However, when we get into this constant rush, the one thing that tends to be most impacted is our sleep.

But this should be one part of our health that we focus on the most. When we sleep, we are repairing our body and mind, removing toxins and resetting our physiological self ready to wake feeling refreshed and start a new day.

So to celebrate the festival of sleep, here are my top 6 tips for sleep hygiene. This year, it's time to prioritise your health!

13/12/2022

PACKED FULL OF FIBRE 🌽🍄🍆🥔

One of the most common causes of constipation is lack of fibre in our diets. We should be consuming 30g per day, instead it's more like 18g in the UK today.

The easiest way to pack in your fibre is to ensure you fill at least half of your plate full of vegetables.

Here's a good example of my lunch the other day including:

👌 Lambs lettice and watercress
👌 Steamed red cabbage
👌 Marinated artichokes
👌 Olives
👌 Sauteed peppers and onions
👌 Wholegrains
👌 Mushrooms

One plate filled with 8 portions of vegetables and it tasted delicious and kept me full way through until dinner!

How are you getting in your fibre today?

12/12/2022

FERMENTED FOODS 👍

If you've ever looked into gut health before, you will likely have heard of fermented foods, but what makes them so special?

Fermentation is an ancient process of perserving food and is a natural process where microorganisms convert carbohydrates into alcohol and acids.

The alcohol and acids not only act as a natural preservative and give fermented foods a distinctive sharp, tart flavour but also promotes the growth of probiotics and enzymes which aids digestion.

Adding in a portion of fermented foods daily can help to balance your gut microbiome providing a wealth of health benefits.

Things to include are:

👍 Sauerkraut
👍 Kimchi
👍 Sourdough
👍 Kefir
👍 Kombucha
👍 and many others - swipe to see!

You can also make most of them at home to make them more cost effective, you just need a little patience. Stay tuned for some recipes coming soon!

11/12/2022

RECIPE: FLAX & PRUNE MOUSSE

(The Ultimate Constipation Food)

For those experiencing problems with constipation, this is a great recipe to include in your diet to help regulate your bowel movements including two powerful foods for gut health.

INGREDIENTS
▶️ 2 heaped tablespoons of ground flax seeds
▶️ 1 cup of pressed prune juice

METHOD
➡️ Put the ground flax seeds (linseeds) in a small bowl/pot/ramekin dish
➡️ Cover the seeds in prune juice
➡️ Leave to soak for 12 hours (e.g.overnight) then top with some fresh fruit

Repeat once a day until you are seeing regular bowel movements.

This can work as a great breakfast option or a dessert!

10/12/2022

12 FOODS TO HELP PREVENT CONSTIPATION 🙌

If you've ever experienced or are experiencing constipation, the good news is there are ways to support it that don't always involve medicine.

Nutrition plays a major role in supporting constipation and there are four main ways it does that:

✅ helps to lubricate the stomach
✅ promotes bowel movements
✅ enhances the gut microbiome
✅ has soothing properties on the gut lining

Here are 12 foods that can support your gut health and regulate your bowel movements:

▶️ Spinach
▶️ Banana
▶️ Prunes
▶️ Asparagus
▶️ Cabbage
▶️ Pineapple
▶️ Sauerkraut
▶️ Yogurt
▶️ Dark green vegetables
▶️ Aloe vera
▶️ flax seeds
▶️ Liquorice (consult with a doctor if you have high blood pressure or are taking medication for your blood pressure)

It's good to include foods like these daily to help regulate your bowel movement, but it's good to speak with a nutritionist to help with a protocol if you're experiencing constipation.

09/12/2022

FIVE COMMON CAUSES OF CONSTIPATION 💩

One of the symptoms of dysbiosis is constipation but constipation in itself is a common problem causing its own symptoms such as fatigue and headaches. And it can also lead to more serious health problems due to the potential for toxins re-entering the body from lack of waste excretion.

The main function of the colon is to absorb water and salts to help conserve the body’s fluid levels. It is also the elimination route for undigested food, many toxins and ‘used’ hormones.

We should ideally empty our bowels 1-3 times a day, regularly and without effort. If you are having a bowel movement less frequently, or if you experience slow or incomplete evacuation, straining, dry or pellet-like stools, you are likely to be constipated.

Many dietary and lifestyle factors can lead to a lazy bowel or negatively influence our bowel movements including:

💩Diet high in milk
💩 Diet high in sugary foods
💩 Diet low in fibre
💩 Low levels of magnesium
💩 Worry & stress
💩 Lack of mobility
💩 Dehydration / high tea & coffee intake
💩 Diet high in red meat & saturated fats

If you're noticing things aren't working as they should be, maybe you can identify with some of the above causes. If you want to find out ways to support your gut health, drop me a DM or head to thegoodhealthnutritionist.com to arrange a free discovery call.

07/12/2022

THINK S.M.A.S.H! 💥

Polyunsaturated fats are essential but cannot be produced by the body so we need to consume them in our diets.

Omega-3 is the anti-inflammatory fatty acid, that we need to balance with omega-6 fatty acid which is inflammatory. We should be consuming a balanced ratio of 4:1 omega-6 to omega-3 for optimal health.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 polyunsaturated fatty acids that are abundant in fish, shellfish, and some algae. Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function.

EPA and DHA may also affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation and DHA is a key component of all cell membranes and is found in abundance in the brain and retina.

The highest source of omega-3 fatty acids are in oily fish - so try and aim to include 2-3 portions in your diet per week and always think S.M.A.S.H!

🐟 Salmon
🐟 Mackerel
🐟 Anchovies
🐟 Sardines
🐟 Herring

Reference: www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/

06/12/2022

FATS: THERE'S MORE THAN JUST ONE TYPE! 😎

Fats come in many shapes and sizes, and more often than not in today's world we are consuming more of the processed fats than the good types.

So what's the difference?

SATURATED FATS 🥚

These are typically found in animal products such as meats, dairy and eggs, and they are a necessary part of our diet. They help to make our cell membranes strong, increase our HDL cholesterol (the good one), and butyric acid which feeds our friendly gut bacteria. Saturated fats from whole foods (full fat dairy, grass-fed meats and coconut) are richer in other health benefitting micronutrients as well. However, excessive intake of saturated fat is associated with health problems such as cardiovascular incidences and metabolic disease so intake should be moderated and sources from fast foods, sugary baked goods and processed meats should be avoided.

MONOUNSATURATED FATS 🫒

Sometimes referred to as omega 9. Moderate intake of monounsaturated fats is the cornerstone of the heart healthy Mediterranean diet. They increase your body’s good HDL cholesterol and have a positive association with lowering risk of heart disease and stroke. Food sources of monounsaturated fats include: olives, almonds, avocado, Brazil nuts, cashew, peanut, pecan, pistachio, hazelnuts, flaxseeds, h**p, pumpkin seeds, sunflower, sesame, soybean and walnut.

POLYUNSATURATED FATS 🐟

The body cannot produce polyunsaturated fats so it is essential to include them in your diet; they are essential fatty acids (EFA’s). There are two types of EFA’s: omega 3 (anti-inflammatory) and omega 6 (inflammatory). A balance between the both is optimal for good health so aim for at least three portions a week of these omega 3 food sources; flaxseeds, chia and h**p seeds, pumpkin seeds, soybean, salmon, trout, mackerel, herring, anchovies.

05/12/2022

THE IMPORTANT ROLES OF FAT 🙌

Essential fatty acids are exactly what they say on the tin, ESSENTIAL.

For good health we need fat in our diet, as much as we need protein, carbohydrates, vitamins & minerals.

Nowadays, due to the diet culture, people are living on completely fat-free diets, so why do we need them and why are they so important.

✅ For vitamin absorption: the body needs fat to be able to absorb vitamins A, D, E K, which are fat soluble vitamins.

✅ For energy: fat is the most energy dense nutrient and the body requires it when the body is needing sustained energy. It provides sustained energy because it takes longer for the body to digest fat which makes you feel more satisfied after meals.

✅ It protects our major organs and bones, helping to support and stabalise them, and it insulates us to keep us warm.

✅ Hormones involved in immunity, reproduction, childbirth, cell growth and blood pressure are all made up using fat as the main structural component.

✅ Omega fatty acids play an integral role in making the outer coating (the membrane) of each of our body cells, including brain cells, skin and hair.

We'll talk about the different types of fats in another post soon, but always try to include a small portion of healthy fats at each meal for optimum health 👌

25/11/2022

🚨🚨 BLACK FRIDAY OFFER!!! 🚨🚨

We all know today is about consumerism, but for me & what I feel passionate about is supporting people with their health & wellbeing but I understand sometimes when it comes to the cost, it's not always easy to get the support you need, that's why I'm offering something a little different this black friday!

Starting this December, I'm offering 3x FREE 'Thrive' consultations worth over £200 each.

WHAT IS THE THRIVE PACKAGE? 😎

This is a 6-week plan that allows you to gain solid understanding and education of nutrition and how you can implement it into your everyday life to reach your health goals.

WHAT'S INCLUDED:
✅ A full health assessment including previous test results and a food diary.
✅ 1x In-depth 90 minute consultation
✅ A comprehensive customised nutrition and lifestyle plan, along with a supplement protocol and functional testing recommendations, where required.
✅ Access to the Good Health Nutritionist via instant messaging.
✅ 1x 60 minute review consultation.

At the end of this plan you'll feel empowered with the knowledge you need to continue to feel healthier and happier.

I run my clinics online, so you can get involved no matter where you live in the UK.

If you're interested in getting one of these consultations, all you need to do is:

🌟 Comment below on this post
🌟 Follow

I'll be reaching out to three people on Monday 28th November to get your consultations booked in.

HAPPY BLACK FRIDAY!!

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