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Dominique
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Yesterday we had the most fantastic evening at Ble

Yesterday we had the most fantastic evening at Blessed Yoga in Chichester. The room was packed with beautiful people and an incredible energy.

We talked about food, lots about Nutrition, roared like lions with Yoga breathing and took lots and lots of questions.

We were myth busting on the nutrition side, discussing gut health, talking about the importance healthy food, how to throw recipes together and why we should all be eating more beans and lentils!

Melissa Hemsley was talking about her incredible new book Real Healthy, which by the way is fabulous.

Niki Perry hosted the event at her beautiful yoga studio, which is up to 3 classes a day and even zoom only membership so you can join in from wherever you are!

I love getting out about a meeting people with a shared love of health, food and nutrition.

I learn so much from these events, because I see the questions that you have, what is important to you which gives me ideas for my own practice.

One of the highlights last night was UK harvest who incredible organisation that redistributes food that will be wasted or have gone into landfill, and make sure it goes to people who need it. Anyway, they made the canapés out of food that would’ve been wasted and they were utterly delicious.

It was also really special to meet some of the people that follow me on Instagram and went out of their way to get to Chichister for the event. Especially one lady who follows me all the way from Australia (she did happen to be in the area anyway)!

@_weareblessed @melissa.hemsley @nikiperryyoga @ukharvest #healthy #nutrition #nutritionist #health #eatwell @meandem @pink_city_prints @imigibbon_

Nothing to do with food today, but I thought I’d

Nothing to do with food today, but I thought I’d share what this time I had on Sunday at Goodwood Revival.

For those that don’t know, Goodwood revival is a car racing event in the south of England that takes the people, the cars and the entire event back to the 1950’s. We go every year, and every year it feels like you have gone back in time. Babies being pushed around and their silver cross prams, and every attention to detail makes this event one of its kind.

Sometimes I’m too busy with my clinics to get in the kitchen and make my reels. Although I’ve still got plenty to say, but my clinics and courses are always a heart of my business! Making reels takes patience, time and a creative mind.

When I’m really busy, my creative mind switches off to get the job done! More real soon after I’ve taken a deep breath xxx

If you are needing to gain weight, then adding 5 x

If you are needing to gain weight, then adding 5 x 100 kcal snacks to your day could be helpful. Choose a few and try and incorporate them into your day! #repost

If you are a ‘snacker’ you may be surprised how many calories are lurking in your foods. It’s so easy to just have a little bits of food throughout the day. I’m not realise how it can impact our weight and make it harder for us to maintain our weight. These little snacks may even be making us feel hungrier than normal and may encourage more fat storage.

Here are just a few examples:

100kcals looks like this…

300g carrots
128 blueberries or one cupped hand!
1 large apple
1 small banana
10g butter
1 level tablespoon mayonnaise
15g nuts/ seeds
3 small Brazil nuts or 2 medium
4 walnut halves
1 teaspoon peanut butter
140g quark- natural yogurt
1 large boiled egg
25g -30g cheese
1 mini mince pie

I think the biggest surprise for me as I was weighing these foods out was the peanut butter ( I am guilt as charged for swiping the odd teaspoon after lunch) 😳

Don’t get me wrong, nuts and seeds are fantastic foods and ones that we should be eating in our diet. It’s just we need to add them to our main meals rather than eating them by the handful in front of Netflix!

You can download all of this information from my bio in the form of a free factsheet.

So if you are wondering why the scales are tipping the wrong way, or you are genuinely wanting to find ways to gain weight healthily, I hope you find this list helpful.

#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritioncoaching #healthylifestyle #foodfreedom #nutrition #nutritiontips #renewresetrecharge #dominiqueludwig_nutrition #lifestylemedicine

It’s a bit like making a sand cake really, you m

It’s a bit like making a sand cake really, you mix. all the ingredients in a bowl and then pat it into a loaf shape. The ingredients are in the caption with the method. I added half a raw beetroot, grated to the mix. It worked out fine and didn’t turn the whole thing pin, so might add more next time!

This is honestly the best EVER Cottage cheese and oat loaf, honestly you may have seen all the recipes online, but I can assure you this one is insanely delicious.

This is a no-prove, no knead, rustic bread that is quick and simply to make and is really nutritious.

This loaf contains natural ingredients, no preservatives, emulsifiers or refined grains and is so good for you.

Oats can be organic or gluten free as you choose.

Ingredients, makes 12 thick slices
200g grated carrot
200g grated courgette
200 g organic oats, rolled
300 g cottage cheese (full fat)
2 tablespoons flaxseeds (30g)
50 g sunflower seeds
50g pumpkin seeds
30g sesame seeds
30g grated Parmesan (optional)
2 eggs
1 teaspoon baking powder
1 teaspoon dried herbs (I used thyme
and oregano)
1/2 teaspoon sea salt/ Himalayan salt

Method
1. Turn the oven to 180°C fan to heat

2. Grate the courgette and squeeze out any excess juice by pressing in a clean tea-towel or kitchen paper. IMPORTANT STEP unless you want a soggy loaf.

3. Next mix all the other ingredients together. There is no need for a food processor, but make sure it is well combined.

4. Form the dough into an oval loaf shape with wet hands on some baking parchment, pressing it firmly together. keep the loaf the same height throughout and not too thick otherwise this will affect cooking times.

5. Bake at 180°C for 60 minutes or more until cooked through. Test with a skewer to see if it comes out clean. this is a fan temperature. The cooking time will depend on the finished shape and the height of your loaf! Cook longer if unsure.

TIP: This loaf is rustic and moist, so would only last 2-3 days at room temperature. It freezes well, I recommend cutting into slices first then defrosting as required.

Per Slice:
Kcals 195
Protein 9
Fibre 4g
Plant points 9

Oxalates - a quick dive! As deep as I can get in 9

Oxalates - a quick dive! As deep as I can get in 90 seconds!

Oxalates are part of a plants unique biology. They acta as a deterrent against being eaten by other creatures, have antimicrobial properties, help the plant to store calcium and also help support the plant by forming oxalate crystals.

In essence they are organic acids that can bind to form complexes with minerals.

They are found in vegetables: such as spinach and also beetroot, fruits: berries and rhubarb, nuts and seeds, such as almonds, cashew nuts and sesame seeds, beans and soy, many grains and even cacao aka dark chocolate.

For humans, they can have antioxidant benefits, but they can also bind irreversibly to calcium.

For the vast majority of people these are not problematic, particularly because the foods they are found in are healthy food choices.

However they have been linked to increased risk of kidney stones and some people can experience joint pain from the calcium oxalate crystals.

Cooking can reduce oxalates in our food, but should we really be avoiding them?

Oxalates want to bind with calcium, its is one of their primary ‘jobs’ so they will bind to some of the calcium we consume at a meal.

This is a GOOD thing. So rather than concerning ourselves about reduced absorption of calcium, we need to consider the following. When oxalates bind to calcium, they for a complex called calcium oxalate.

This cannot be absorbed and exits the body via the gut.

Unbound oxalates however, can enter the bloodstream where they are more likely to bind to calcium in the kidneys or joints leading (in some people) to other problems.

Those who consume a LOW CALCIUM diet may be more susceptible to the effects of oxalates. One tip is to eat calcium rich foods in meals.

Great high calcium foods include calcium set tofu, a yogurt based salad dressing, grated Parmesan, some feta cheese, sardines with their bones, tahini or sesame seeds.

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