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Dominique
The Triple 30 Plan
Renew Reset Recharge
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- Articles
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Recipes
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Veganuary

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Plant based living – Nutrition and Recipe Bundle
Rated 5.00 out of 5
£20.00 (inc. VAT) Add to basket Buy Now!!

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In my 30 years of working in nutrition, I may have

In my 30 years of working in nutrition, I may have devised a formula for food where the magic number is 30. This formula can give you you more energy, easy weight maintenance and a better relationship with food - what I call food freedom!

The formula is:

🎯 30g of protein per meal (around!)
🎯 30g of fibre per day (sometimes more)
🎯 30 unique plants + per week (often more)

PROTEIN - Eating optimal protein helps to stabilise our appetite and hunger signalling and balances our blood sugars by slowing down our absorption of glucose.

It also makes us feel fuller for longer so we are less likely to snack on unhealthy foods between meals.

Remember 30g is just a guide! You can increase or decrease this amount to suit your body.

FIBRE - We need fibre to keep our intestinal train moving, for blood sugar control, to increase microbial diversity, resilience and overall bacterial numbers.

Easy ways to add more fibre into your diet is to eat the skin of fruit and vegetables, as this is where much of the fibre lies, and add berries and seeds to your morning porridge.
Think about your snacks - hummus and vegetable sticks and avocado are great options for fibre filled snacks!

UNIQUE PLANTS - It is important that we eat a variety of plants with a recent research shows that those who consume more than 30 different types of plants per week are likely to have a healthier, more diverse gut microbiome, than those who consumed less than 10 types of plants per week.

Plant foods contain a matrix of fibre, vitamins, minerals, trace elements and plant compounds. Some foods are synergistic, where eating two foods together may enhance their effects in the body, such as extra virgin olive oil with tomatoes to increase the absorption of lycopene and using black pepper to increase the absorption of turmeric.

Have you tried my Triple 30 Plan yet? This plan is for anyone wanting a fuss free way to improve their health. It looks at how we should eat optimal protein, sufficient fibre, and plenty of different plants each week to support our gut health, energy, mood and appetite.

Head to my website or link in bio to find out more! Join over 1000 people and join Triple 30 today.

January’s Renew Reset Recharge®️ was complete

January’s Renew Reset Recharge®️ was completely sold out! We have had more people than ever and have added in even MORE zoom calls this month. You can now prebook your place for February- book early to avoid disappointment.

Renew Reset Recharge®️ is a:

💫 weight loss (but no deprivation)
💫 nutrition
💫 lifestyle program

I created this program to tackle the issues that I was seeing in my clinic.

🎯 weight gain
🎯 metabolic health
🎯 low energy
🎯 sugar cravings, feeling hungry
🎯 need to snack
🎯 bloating and digestive problems.
🎯 hormone related symptoms
🎯 poor sleep
🎯 insulin resistance/ pre diabetes
🎯 and so much more..

What did I do that was just so different?

💫 I wanted a programme that was simple, effective and sustainable.

💫 It is jam packed with the latest scientific research and 20 years of clinical practice, presented in a way that could not be easier.

💫 I offer group zoom calls every week and make sure that I answer everybody’s questions personally.
It’s like having a nutritionist in your pocket!

Why is it different from other programs?

Please read the testimonials. Every month I see a group that have completed the Renew Reset Recharge®️ program. Some are moved to tears by week 4, others cannot believe how much weight they have lost, but also just how much better they feel.

But the most incredible thing is that almost everybody wants to continue the looser program long term.

Rather than give you, a yo-yo diet plan, I give you the magic key to your metabolism, to kit for life, and an abundance of nutrition knowledge with a tool kit + recipes that you can keep for life.

The program works so well because I teach you principles which means it is like no other program you have ever tried before.

I cannot count the amount of times that people tell me that they have tried every diet under the Sun, and I finally found a program that works for them.

What I love is that I teach you to eat well for the rest of your life.

My dream is to teach people how nutrition can empower them to transform their health, forever.

Book via my link in (Hopp) or website. Start Anytime will also return at end Jan.

Questions in comments.

Exercises and food are really important parts of m

Exercises and food are really important parts of my life. Exercise the one thing that keeps me grounded but also it’s something that helps to keep me strong which is really important to me now that I am over 50.

My non-negotiable each day is a dog walk, I need this as much as the dog. Even though sometimes I’m on the phone, dictating while I’m walking (multitasking), butI do try and have some dog walks where I leave the phone behind.

If I don’t go into may gym first thing in the morning, I probably won’t go at all. It’s first thing, before the day gets going or nothing.

I would like to build in more weights to my routines, but right now I do an active vinyasa flow Yoga using my body weight as resistance. This gives me strength, balance and it’s up to quite a lot of press ups in the week too in the form of Chaturanga‘s! This is really changed the shape of my body has given my arms, tummy, and legs more definition. I do classes with @_weareblessed and in person with @rebeccamathiesen and try to do 4-6 yoga sessions a week. This is another non-negotiable.

I had to give up running a few years ago, running was my meditation and my happy place, so it was hard to find sports to fill that gap. I didn’t like to race, but I would run 4 to 5 times a week for around 10 km, just for fun!

The mini trampoline is from @bellicon and sometimes I do an online class from their platform, otherwise if time is short I do more of a Tabata style training with 45 seconds on and 15 seconds recover for around 10 minutes. Trampolining really gets your heart rate up quickly and it’s a great cardiovascular workout. It’s also great fun if you ramp the music up and just have fun. Trampolining is also amazing lymphatic drainage and has lots of added benefits. I am actually amazed that I haven’t smashed my head on the ceiling- I only realised how close I am on this video, but as yet I have been lucky!

Otherwise, I’m a holiday windsurfer- forever in the intermediate groups. I go down to the seaside for some cold water swimming and I’m am also a fair weather cyclist in the summer. But I am not one for dressing up in layers and layers of clothes to freeze on a bike in winter.

Making bread from pulses has numerous benefits. Be

Making bread from pulses has numerous benefits. Because pulses contain a mix of protein, carbohydrates and plenty of fibre they make the ideal, and healthy base.

One thing is clear, we are all eating less fibre than we should be and just one of these little rolls tops us up beautifully to help us reach our optimal levels. These roles contain between 8 to 10 g of fibre (the missing 10 g ). Study that the average person only eat 20 g of fibre a day.

These rolls are:
🎯 are very high and soluble fibre.
🎯 are high in protein
🎯 will keep you fill up for longer.
🎯 are gut friendly
🎯 freeze well
🎯 are gluten and wheat free
🎯 help you reach your fibre targets

Most of us have pulses in our cupboards, so as long as we soak them the night before these can be really quick to make. My recipe for red lentil bagels (used to rolls) on my bio under a free recipes have fun. ❤️

Things don’t always go to plan as you can see wi

Things don’t always go to plan as you can see with this recipe where I tried to make waffles out of chickpeas. This doesn’t mean I’ll stop trying, I’m not far off, but I might need to leave the grated courgette and carrot out next time.If there’s one thing I definitely try to do on this page, and that is that I keep things real. I don’t show a side of me that is perfection, as I think that can make eating well seem unattainable.

Rather, I try and make this page as authentic as I can, so that you get the most out of it.

I want the advice I give to be actionable in a way that doesn’t seem intimidating, but rather empowers you to do and try things for yourself.

Eating 30 g of fibre a day and optimal around amounts of protein isn’t as easy as it sounds. You can’t just throw a recipe together and expect it to miraculously have 10 g of fibre and 30 g of protein per serving. It just doesn’t work like that, which is why so many cookery books have delicious recipes but fail to sustain us between meals.

If there is one thing I have learned over the past 20 years, it is, that when we eat sufficient PROTEIN and sufficient FIBRE at our meals, what we actually do is reset our HUNGER and SATIETY mechanisms.

In short this means:
🎯 energy levels are stable in between meals.
🎯 we stopp thinking about food and our appetite for three meals=FOOD freedom!
🎯 because our energy levels are stable, our mood and our concentration are also stable. This means we feel better in ourselves and are more productive in our work.
🎯 because we are less hungry between meals, we are less likely to eat sugar, refined carbohydrates and junkie ultra processed foods to prop us up between meals.
🎯 the less we snack between meals, the more stable our weight becomes. We may even lose weight without even trying.
🎯 when we eat enough protein and fibre together we feel in control of our diet and less anxious about what we are eating or should be eating.

This is one of the main reasons I developed triple 30 and the triple 30 method. It’s the perfect follow on program from Renew Reset Recharge®️ or a fantastic stand alone plan.

Keep watching the recipes that actually work! ❤️❤️

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