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For 10 years we have had the most beautiful lavend

For 10 years we have had the most beautiful lavender growing in front of our house and every year, I cut it back and try and think of something to do with the beautiful flowers.

This year I wanted to make something that reminds me of the lavender around the house all year round.

By making a wreath, I can enjoy the fragrance every time I enter or leave the house before the lavender comes back again next year.

We have a very sandy, acidic soil, which is very dry and summer which means it is very hard to grow any summer plants at all. Despite heat waves, drought and even cold winters, the lavender has never let us down along with the laurel and the rhododendrons.

During the 11 years that I lived in Germany, I was taught by my German friends to make Christmas wreaths for the table and front door. I used the same skills, with a lot of florist wire, to create an autumn version.

I hope you like the idea and maybe find something in your garden to do the same with. The circular straw wreath rings can be purchased online from a well known retailer starting with the letter A****N

I hope this makes you feel inspired, even though it is. I thing to do with nutrition. Instead this is a piece on lifestyle medicine….reducing stress and enhancing your health through relaxing activities. 😉

#lifestylemedicine #lifestylemedicinecoach #nutrition #nutritionaltherapy #functionalnutrition #dominiqueludwig_nutrition #dominiqueludwig #renewresetrecharge #foodfreedom #findingfoodfreedom #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatwellbewell #foodfreedomforever #nutrition #weightloss #nutritionprogram #functionalnutritionist

Choosing iron supplements can be a minefield as th

Choosing iron supplements can be a minefield as there are so many types available. Here are my top tips.

Often we are prescribed iron fumarate, by our GP. These supplements do work, but we need to take them in larger amounts as they can be poorly absorbed.

Some people find iron fumarate can be harsh on their digestive tract, and may lead to nausea, stomach pain and constipation. It is also likely to turn your stools a very dark colour.

What is important, is that any iron deficiency is resolved, and to be aware that other options are available if one type of iron does not suit you.

The truth is that many women struggle to maintain adequate iron levels on an ongoing basis, throughout their lives.

This is because we need to be conscious about eating iron rich foods, but also we suffer menstrual losses which can make it very difficult to maintain iron status permanently.

I’m considering offering iron self-test kits on my website so that women a can test their own iron levels from their home. Let me know if you would be interested in this, by writing YES PLEASE in the comments below.

✅ Some iron supplements are hard to absorb, so it is important to take your iron in a more natural form, such as iron bisglycinate, or iron glycinate.

❌ Iron sulphate is not considered to be a good form of iron to take.

✅ I like to supplement iron in a form that also contains vitamin C, vitamin B12 (methylcobalamin), Vitamin B6 (in P-5-P Form) and folate (as methyltetrafolate). Vitamin C increases the absorption of iron.

✅ I also sometimes use an oral spray that is absorbed through the gums.

It is best to take iron before bed. Why?

1. Because you will absorb more iron on an empty stomach and if you have not eaten for 2 hours.

2. Iron capsules can make some people feel nauseous, so night time might be a better time to take them.

You may need to supplement for 90 days before for you see the full results in your blood values.

Please download my free iron guide with everything you need to know from my link in bio or on the website. It’s FREE and also has my recommendations in there too.

Obviously your doctor is going to be your first po

Obviously your doctor is going to be your first port of call when looking at your iron levels as you will require a blood test. They will be able to assess your levels, however, let’s take a deeper dive into iron deficiency.

One of the biggest problems I see in clinic is that while our haemoglobin on our blood test often looks in range, when we look deeper at iron saturation and ferritin (iron stores) we may see a very different picture. For example our ferritin can be in normal range between around 13-150 mcg/L or 40-400 for men.

This means that the vast majority of people will have levels within this range, BUT because the range is so broad, they may not be in an OPTIMAL range.

So being NORMAL may not be OPTIMAL. Optimal iron levels are around 70-100mcg/L . It is important to have a health professional look at your results who can evaluate your results correctly. Many women I see in clinic have ferritin levels sub 30. While this is in range, they may not be feeling like they are firing on all cylinders and may not be feeling optimal either.

In clinic, we measure haemoglobin, transferrin saturation as well as ferritin to give us a better picture of what is happening beneath the surface.

There are a number of conditions that can make us more vulnerable to iron deficiency anaemia.

Download my FREE GUIDE in my link in bio to read everything about iron, from a nutritionist.

Iron is often found in darker foods so good sources are as follows. Listed in the amount /100g- richest sources as the top! There are a few surprises

✔️Liver
✔️Dark chocolate / Raw Cacao nibs ( I know, mother nature is an absolute legend!)
✔️Clams
✔️Sesame seeds
✔️egg yolk
✔️Red lentils
✔️Sunflower seeds
✔️Cashew nuts
✔️Pecan nuts
✔️Dark treacle
✔️Almonds
✔️Walnuts
✔️Red meats
✔️Sardines
✔️Soya beans
✔️Dried figs
✔️Dried fruits
✔️Quinoa
✔️Oatmeal

Is there anything that can increases our absorption of IRON? Yes!
-Vitamin C increases iron absorption
-Vitamin A and beta carotene enhance iron absorption

Download my free guide „Everything you need to k

Download my free guide „Everything you need to know about iron“ from my link in bio. It’s FREE!

Iron deficiency is one of the most common nutrient deficiencies in the UK, especially among women.

Because iron helps us carry oxygen around the body, a lack of iron can make it harder for our organs and muscle tissue to get sufficient oxygen.

Symptoms of low iron can include:
✳️ Tiredness
✳️ Poor concentration
✳️ Hair loss
✳️ Apathy
✳️ Irregular heartbeat

What does iron do in the body?

🔴 Iron forms part of our haemoglobin, which is the oxygen-carrying component of the red blood cell. Red blood cells pick up oxygen from the lungs and distribute the oxygen to our tissues.

🔴 Iron is needed to manage ENERGY in the mitochondria.

🔴 Iron affects neurotransmitters, such as dopamine, noradrenalin, adrenaline and 5-hydroxytryptamine, which are involved in emotion, attention and reward.

🔴 Iron works as a co-factor in many enzyme reactions in the body.

🔴 Iron works with antioxidant enzymes in the human body

🔴 The function of the immune system is also dependent on sufficient iron.

🔴 Iron is required for a number of vital functions, including growth, reproduction, healing, and immunity as well as DNA svnthesis.

🔴 Iron is necessary for the production of antibodies, enzymes and white blood cells.

🔴 Iron is needed for the detoxification of some drugs and bacterial toxins.

Iron is often found in darker foods so good sources are are:

✔️Liver
✔️Dark chocolate
✔️Clams
✔️Sesame seeds
✔️Egg yolk
✔️Red lentils
✔️Sunflower seeds
✔️Cashew nuts
✔️Pecan nuts
✔️Dark treacle
✔️Almonds
✔️Walnuts
✔️Red meats
✔️Sardines
✔️Soya beans
✔️Dried figs
✔️Dried fruits
✔️Quinoa
✔️Oatmeal

Watch out for part 2 and 3 on iron. Follow me as I will cover how to test for iron deficiency, what to look for on your bloods and which supplements might be good. .

#iron #women #womensupportingwomen #anaemia #irondeficiency #womenshealth #womenentrepreneurs #renewresetrecharge #dominiqueludwig_nutrition #nutrition #weightloss #nutritiontips #healthyfood #nutritionaltherapy #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #foodfreedom

Beans are the most fantastic food and we should al

Beans are the most fantastic food and we should all be eating more of them.

This is because they are a fantastic source of fibre which feeds our microbes and increases microbial diversity and supports our gut health.

Fibre also fills us up so it reduces the need to snack mid afternoon. Studies show that people eat higher levels of fibre consume less calories over the course of the day and are more satisfied.

Beans are also fantastic for the environment and great for a meat free meal. They are low in fats, but rich in protein. While they do contain some carbohydrates, they are unlikely to spike your blood sugars.

To make this recipe at home here are the ingredients.
Serves 2
1 large onion, chopped
2 cloves of garlic, crushed
2 tablespoons extra-virgin olive oil
1 tin, black beans in water
Juice of half a lemon
1 teaspoon harissa paste
A sprinkling of fresh herbs
Optional: freshly grated Parmesan cheese

Serve with toasted sourdough, avocado, or a gluten-free seeded bread. I made some pancakes using chickpea flour (I will show you how to make these in the next week).

This makes an incredible lunch or brunch option and honestly stops you wanting to snack between meals.

Follow me for more recipes and enjoy cooking this one.

#beans #gut #guthealth #zoe @zoe #microbiome #guthealth #gutreboot #nutritionaltherapy #nutritionaltherapist #nutritioncoach #nutritionconsultant #nutritionconsulting #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #foodfreedom #foodfreedomforever #nutrition #weightloss #nutritiontips #healthy #healthyfood #renewresetrecharge #dominiqueludwig_nutrition #nutritionprogram #lifestylemedicine #functionalnutritionist #functionalnutrition

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