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Dominique
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It’s all down to 3 things on the last meal you a

It’s all down to 3 things on the last meal you ate.
1. Did you eat enough protein based foods? This could be chicken, fish, beans, lentils, eggs, cheese, tofu, seeds, nuts, edamame. If not, try adding different proteins to your plate.

2. Did you remember to add some healthy fats? This might be avocado, walnuts, an olive oil dressing, pumpkin seed, oil, drizzled into your soup, sesame seed, hummus. The fats signal to our brain that we have eaten a balanced meal that can reduce sugar cravings in the afternoon. Avoid low-fat dressings and spreads.

3. Did you eat enough fibre? Did you eat three different types of vegetables at your meal or around two fist falls in size if we don’t eat enough fibre, the food passes through our digestion faster which can leave us feeling hungry later in the afternoon. If you’re at work, then take some chopped carrots, celery, red peppers, or whatever you have in your fridge with you as a top up.

we should all have the energy to go 4 to 5 hours without food. If we are hungry in this time, it is because our last meal was probably not balanced for our needs.

#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine #functionalnutritionist #functionalnutrition

UPF’s or Ultra processed foods are in the press

UPF’s or Ultra processed foods are in the press again this week and rightly so.

These imposters masquerade as real food and sneak into our cupboards pretending to be ‘food’, but in many cases are far from it.

Let’s talk facts:

⚡️1 in 5 primary children are overweight or obese
⚡️2 in 5 children age 10-11 are overweight or obese
⚡️3/4 adults 45-74 are overweight or obese

But more alarmingly
💥56% total UK energy intake is believed to come from UPF
💥75% children’s energy intake comes from UPF
💥85% adolescents energy intake come from UPF

Spotting a connection?

The problem is this- they are not natural foods. These foods are often:
⬆️ HIGH in:
-Refined carbohydrates
-Sugar
-Salt
-Industrial seed oils
- additives, preservatives, stabilisers

And ⬇️ LOW in:
-protein
- dietary fibre
- healthy, natural fats
- vitamins, minerals, trace elements, phytonutrients

Quick differentiation of processed and ultra-processed foods.
-PROCESSED foods are those that have been minimally processed. This might include drying, milling or canning and includes foods such as yogurt, cheese, canned beans etc.

Ultra-processed foods (UPF’s) are foods that have been assembled in a factory rather than a kitchen and include foods such as: most supermarket bread, confectionary, snacks, breakfast cereals, ready meals, processed vegan foods, many children’s foods, salad dressings, soft drinks, sauces, muesli bars, chocolate bars, biscuits, bakery foods and so much more.

They usually contain a long ingredients list, often with unrecognisable ingredients and come in plastic, cardboard or colourful packaging.

Yet, how many aisles can you think of in the supermarket that look the this one in the photo?

#upf #processedfood #obesity
#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #lifestylemedicine #functionalnutritionist #kidsfood #kids

UPF’s or Ultra processed foods are in the press

UPF’s or Ultra processed foods are in the press again this week and rightly so.

These imposters masquerade as real food and sneak into our cupboards pretending to be ‘food’, but in many cases are far from it.

Let’s talk facts:

⚡️1 in 5 primary children are overweight or obese
⚡️2 in 5 children age 10-11 are overweight or obese
⚡️3/4 adults 45-74 are overweight or obese

But more alarmingly
💥56% total UK energy intake is believed to come from UPF
💥75% children’s energy intake comes from UPF
💥85% adolescents energy intake come from UPF

Spotting a connection?

The problem is this- they are not natural foods. These foods are often:
⬆️ HIGH in:
-Refined carbohydrates
-Sugar
-Salt
-Industrial seed oils
- additives, preservatives, stabilisers

And ⬇️ LOW in:
-protein
- dietary fibre
- healthy, natural fats
- vitamins, minerals, trace elements, phytonutrients

Quick differentiation of processed and ultra-processed foods.
-PROCESSED foods are those that have been minimally processed. This might include drying, milling or canning and includes foods such as yogurt, cheese, canned beans etc.

Ultra-processed foods (UPF’s) are foods that have been assembled in a factory rather than a kitchen and include foods such as: most supermarket bread, confectionary, snacks, breakfast cereals, ready meals, processed vegan foods, many children’s foods, salad dressings, soft drinks, sauces, muesli bars, chocolate bars, biscuits, bakery foods and so much more.

They usually contain a long ingredients list, often with unrecognisable ingredients and come in plastic, cardboard or colourful packaging.

Yet, how many aisles can you think of in the supermarket that look the this one in the photo?

#upf #processedfood #obesity
#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine #functionalnutritionist #functionalnutrition.

A lovely mention for my pioneering nutrition, weig

A lovely mention for my pioneering nutrition, weight loss and lifestyle programme Renew Reset Recharge®️ this month in @healthtrianglemagazine which is a part of @ukhealthradio and written by @janeyleegrace

To join the Renew Reset Recharge®️ programme and join hundreds of others who have already transformed their lives, jump to my link-in-bio/ book a free discovery call/ book you place!

#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine #functionalnutritionist #functionalnutrition

If you like eating oily fish, mackerel is a cheap

If you like eating oily fish, mackerel is a cheap and sustainable fish to go for.

You can buy mackerel as frozen fillets. These are really handy because you can keep them in the freezer and cook them from frozen in around 10 minutes. In the time it took me to gently pan fry mackerel, I had already made the salad.

This salad has extra edamame beans, avocado, and a dollop of Hummus on the side. It is absolutely not a real recipe, but ticks all the boxes.

A mackerel fillet contain around 1g omega 3 fats. Eating oily fish 3 to 4 times a week can help us meet our omega 3 requirements.

Only eating oily fish once a week, as the government suggests, makes it much harder to reach the recommended daily amount for omega 3’s, and we may need to supplement with a fish oil.

Eating well does not have to take a long time. Sometimes it’s a simple meals that can be the most satisfying and the best for us.

#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine

Be creative! My goal is to try and get 25-30g prot

Be creative! My goal is to try and get 25-30g protein into my lunch. While lentils do have protein in them, I know that this soup doesn’t contain enough to keep me full all afternoon.

🥚 This is where am I just crack an egg in it comes from. This was a thick lentil soup and now has two poached eggs in it with some spinach on the side.

🍳 Eggs poach quite nicely in soups or casseroles. Heat the soup in a medium frying pan, add a little bit extra water and then as it comes to a simmer, crack 2 eggs into it. Putting a lid on it helps the eggs cook faster. Cook on a medium heat until the whites are cooked and the yolks are runny.

Adding the eggs, topped the protein up in this meal to around 26g per portion. This is not high protein, but a medium protein meal.
Proteins are particularly important for women as they help to satiate us, as well as help to balance our blood sugar and hormone levels more effectively.

So if you are hungry in the afternoon, go back to thinking about what you had for lunch and ask yourself the three questions?

1.Did my lunch contain enough protein?
2. Did my lunch contain healthy fats?
3. Did my lunch contain enough fibre?

Happy Wednesday. #egg #eggs #protein #nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine #functionalnutritionist #functionalnutrition

🍐Ginger and pear porridge with seeds and rose p

🍐Ginger and pear porridge with seeds and rose petals!

This was today’s breakfast, which was pretty amazing!

Ingredients, serves one

25g rolled porridge oats
150ml milk of choice.
1 dessertspoon chia seeds
grated ginger, to taste

100g full fat, natural yoghurt
1 pear, diced
1 tablespoon toasted sunflower and pumpkin seeds,
Rose petals, totally optional!

Method
1. Heat milk, oats, and chia seeds in a pan and simmer gently, while stirring until creamy and smooth. Adjust thickness by adding more milk or water.

2. Take off the heat and stir in the yoghurt. The yoghurt adds extra protein and reduces the blood sugar spike, so the porridge keeps us fuller for longer

3. Pour into a bowl and top with the pear, seeds, and if you fancy it, some rose petals. Happy Sunday.

This is the difference! The sugars are found insi

This is the difference!
The sugars are found inside the cell walls of the fruit. When we eat a fruit whole, we release the sugars slowly by chewing and via our enzymes. This will raise our blood sugars, but at a slower rate.

When we make apple sauce or apple purée, cooking breaks down the cell walls and frees up the sugars, but the fibre and pectin is still present. This will raise our blood sugars faster than a whole apple, and is still and healthy option, if mixed into yoghurt, or on top of our porridge. I.e. we have it with the food containing proteins and fats to slow down the absorption.

In apple juice, the fibre and pulp are discarded, so that the sugars are completely free. These can pass quickly into our blood stream, giving us a bigger glucose spike.

#apples #bloodsugar @glucosegoddess #diabetes @diabetesuk #nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #london #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine #functionalnutritionist #functionalnutrition

Another of my green soups, this one is based on le

Another of my green soups, this one is based on leeks, watercress and broccoli.

But you know you need to add PROTEIN to soup.

In this case a whole tin of mackerel in olive oil, mixed with a little cream cheese and some chopped gherkins. With a couple of oat cakes for healthy carbs

Anyone who knows me well, knows I don’t do halt tins! Because, half a tin of tuna, mackerel or sardines is nonsensical. We need a proper portion of protein to keep us full and meet our requirements for the day. Otherwise you’ll just end up snacking later in the day.

Women should be aiming for around 1.2-1.4 protein/ kg body weight to feel at their best. Eating less protein can’t leave us feeling tired, hungry and even anxious.
This is because we normally end up eating more carbohydrates as a result which can upset our blood sugar balance, mood and energy.

The next time you go to eat, half a tin of tuna, see what happens if you eat the whole tin. My guess is, but you won’t even think about food for the next 4 to 5 hours.

#soup #soupseason #fish #fishing #oilyfish #omega3 #omega #omega3s
#nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritioncoaching #healthyfood #healthylifestyle #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #eatright #nutritiontips #healthy #healthyfood #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine

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9 tips for health

Nutrition Tips for 2023!

With so much conflicting information in the media, I demystify much of the confusion surrounding food and health, giving clear cut advice with simple tips that are practical and above all, actionable.

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