About Me

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Birmingham, United Kingdom
Welcome to my blog, and thank you for stopping by. I hope you find it informative, and if there is anything I have missed or you would like me to talk about please drop me a line of suggestion. After seeing a nutritional therapist I decided from the improvement of my own health that I would like to be there in the same way for others, therefore, I studied two degrees; one in Nutritional Therapy and another in Bioscience Nutrition so that i could be equipped to support a number of health conditions. I now work for a supplement company on a clinical team supporting practitioners and keeping upto date with all new scientific information and provide private consultations too aswel as keeping my blog going :)

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Sunday 21 September 2014

gout, prickly heat, migraines and thrush Q&A that may help for starting points

I have been diagnosed with gout. Are there any natural remedies I could try?

Gout is caused by a build-up of uric acid in the joints. Dietary changes such as avoiding amine rich foods and increasing Vitamin C foods reduce its production. Celery seed and cherry supplements contain compounds that neutralise the uric acid and aid its excretion.

I suffer from prickly heat when the sun comes out. Any suggestions?

Dissolve a teaspoon of bicarbonate of soda into half a glass of water (roughly 150ml) and apply directly to the rash with cotton pads to bring the itchiness and redness down. Internally take grapeseed extract and quercetin to support tissue as an anti-histamine.

My seven-year-old daughter has trouble getting to sleep on hot summer nights. Would it be Ok to give her something natural to help her drop off?

It would indeed; you can try supplements to support GABA that have an inhibitory  effect on the central nervous system to promote sleep. Magnesium with taurine  at a low dosage can be taken an hour before bedtime and the beneficial bacteria l.rhamnosis can be taken at any time on a daily basis.
I find my migraines become more frequent in the warmer weather. Is there anything I can take to protect myself against them?

Migraines can be due to tension, keeping a migraine diary will help you recognise symptoms and triggers. Calcium in high concentrations can cause cells to constrict resulting in tension; magnesium rebalances calcium in the cell.  As soon as you sense one; take 300-500mg Magnesium with a phospholipid to aid its uptake across the fatty membrane. Gingko biloba 450mg taken on a daily basis also supports circulation to bring tension down.

I keep on getting thrush and the itching is driving me mad. Can you help?

This can commonly be caused by an overgrowth of a yeast called candida. This may be a result of wearing tight clothes, the use of antibiotics, disrupting vaginal pH, hot baths and underlying gut dysfunction.  Internally caprylic acid derived from coconuts and topically garlic and rose oil, is rich in anti-fungal activity. Try improving your overall digestive health and detoxification processes by reducing or eliminating gluten, taking a liver supportive supplement (including choline, methionine and taurine) and a strong, clinically effective probiotic. The itch can be persistent, so treatments need to be continued for at least a month after symptoms abate.





Friday 8 August 2014

Gluten Free Cauliflower Based Pizza with Salami, olives, sundried tomatoes and artichokes

A Friday night and there is talk of ordering a pizza and watching a film.   If you do find you get a little bit of bloating or a known severe gluten intolerance you can feel excluded from social norms, but you can find a ways to also enjoy these foods with your friends and get them to also try new foods.

Ingredients

Base:
600g of cauliflower
1 medium sized egg

Sauce:
500g of chopped tomatoes
2 crushed garlic cloves
½ finely chopped onion
1 tablespoon of tomato puree
1 tablespoon of xylitol
20ml of red wine
Pinch of pepper for seasoning

Toppings:
4 sliced black olives
3 chopped artichokes
2 sweet pepper dews
5 chopped sundried tomatoes
5g of sliced Wild boar salami
100g of grated mozzarella



Method
1.        Put the cauliflower through a food processor till it is finely chopped
2.       Heat in the microwave for 9 mins
3.       Compress the cauliflower through a strainer to remove moisture
4.       Mix egg in with cauliflower and press into the base of a pizza tin lined with baking paper.
5.       Place this in the oven and leave for 20mins, or until golden brown.
6.       Whilst that is cooking. To make the sauce, fry the onions and garlic in a teaspoon of olive oil until brown.
7.       Add tomatoes and simmer for 20mins whilst adding the xylitol and wine gradually and pepper to season
8.       Once pizza base has turned golden apply sauce and toppings evenly to the base and return the pizza to the oven for a further 7 mins

9.       Put a film on, serve and enjoy J

Tuesday 15 July 2014

Zip into that dress with quick fixes to bloating...



• Make raw juices and drink them as soon as you make them. When freshly made they contain enzymes that aid digestion. Good options would be papaya and pineapple which help support protein digestion.

• Posture is key; back straight and hold your tummy in, this will strengthen your core muscle groups in your abdomen.

• Cut out refined foods such as anything white and fluffy (bread, cakes) and pasta; they make you bloated as they are difficult to digest and are 'water loving'. Too much 'water loving' means they can cause water retention and weight gain around the stomach.

• Chew your food to a pulp; digestive enzymes (amylase) are in your saliva and are crucial to the initial part of your food digestion. Without this process large food particles end up in the digestive tract producing by-products of gas.

• Have a handful of nuts; they contain the fat digestive enzyme lipase.

• Stick to small portion sizes and eat every 3-4 hours; over eating and missing meals disrupts insulin causing fat storage.

• Exercise; go for a run and do crunches, it stimulates digestive flow to reduce constipation.

Wednesday 25 June 2014

Gluten Free Brownies


Recipe serves 12

Ingredients
·         225g of 70% cocoa chocolate
·         100g of Doves Gluten Free white flour
·         4 large eggs
·         120g of unsalted butter
·         100g of caster sugar
·         1 table spoon of green and blacks cocoa powder
·         A shot of espresso

Method
·         Preheat the oven to 170C for 20 mins
·         Line a baking tray with greaseproof paper, don’t forget to also cover the sides
·         Heat the butter and chocolate in a bowl above a saucepan of simmering water
·         Stir in the shot of espresso
·         Leave the chocolate to cool
·         Whisk the eggs with the caster sugar till light and fluffy. It should look airy with lots of bubbles
·         Fold in the cooled chocolate and sieve in the flour and cocoa powder and fold that in also

·         Pour the mixture into the baking tray and leave in the oven to cook for 15 mins.  Check at 10mins see if they are firm as gluten free tends to cook with quicker.

Morning Juice Boost

With summer here, a thirst quenching juice is always a good start to the day.

Before a cycle in the morning make up a fresh juice before I leave to kick start my digestion and give me a good level of sugar to support energy for the cycle.
The fruits and vegetables are packed with antioxidants to nuetralise damage induced by exercise.  The recipe below also contains vitamin C which may even help improve energy output.  
 
Here is this mornings, give it a go, put it through the juicer and see what you think:

½ grapefruit
½ lemon
1 braeburn apple 
3cm by 2cm cube of ginger
3 sprigs of mint
2 carrots
1 orange

Is your thyroid functioning

How your thyroid is functioning?

Answer yes or no if you have the symptoms from the questions below
1.    Do you tend to suffer from cold hands and feet
2.    Have you losing or lost hair from the outer third of the eyebrows
3.     Are you experiencing thinning and brittle hair
4.    Do you have a BMI above 25(To work out your BMI:
divide your weight in kilograms (kg) by your height in metres (m)
then divide the answer by your height again to get your BMI)
5.    Unexplainable weightgain
6.    Do you have a low libido
7.    Is there a sign of infertility (unable to conceive after 6months of unprotected sex)
8.    Do you tend to have dry skin similar to eczema
9.    Do you suffer from excessive tiredness

If you have said yes to 3 or more, try doing the Broda Barnes Test.

Broda Barnes Test:

The basal temperature test should be done as soon as you wake up and before you get out of bed.  Women menstruating vary in their body temperature varies days 2, 3, 4 and 5 of the cycle and therefore readings shouldn’t be taken that day.
Place a themometor (mercury or digital) under the armpit for 10mins

Note the reading, and do this for a calendar month so the results can be averaged out, since they may vary slightly day by day.

Your temperature under the arm, the normal temperature is:

36.6ºC - 36.8ºC (97.8ºF - 98.2ºF)
If your temperature is below 36.6ºC (97.8ºF) then hypothyroidism should be considered if you have symptoms.

If your temperature is above 37.0ºC (98.4ºF), hyperthyroidism is possible if symptoms are present and if there is no other illness present to cause a fever.


What to do if your temperature is not within the normal range

Explore this with a practitioner (www.BANT.org) or your GP. They may suggest a blood test, below are the optimum ranges therefore it is important that you get the readings back to see where your results lie.

Optimum blood levels
TSH
1.3 – 2.0
Free T-3
3.59 – 6.56
T-3
1.54 – 3.53
Free T-4
9.1 – 19.7
T-4 Thyroxine
77.2 – 154.4


Wednesday 7 May 2014

skincare

Skincare
Whether you sport a brolly for a traditional British summer or soak up the rays by the Mediterranean sea, here are some simple diet, moisturising and exfoliating solutions to get your skin glowing for summer.
Only put on your skin what you would put into your mouth, but why?
When dehydrated you may notice that moisturiser or makeup disappears not long after applying it. This is your body absorbing moisture to hydrate cells. Both expensive and cheap skin creams can contain synthetic scents, dioxins and parabens that can be soaked into your pores, leading to more toxins in the body and the potential aging of cells. Therefore, always check labels for ingredients to make sure you are making a well informed choice on your skincare.

Face Treatment
Exfoliating and skincare when showering
Exfoliating is a good start to any skincare regime. Removing dead cells allows new cells to receive nourishment. Be careful to avoid harsh, daily exfoliation techniques that can damage sensitive skin on the face.  

Face Wash
Green People face wash is ideal for your face as this area has the most delicate skin cells.  A gentle wash with a muslin cloth and a pat dry with a towel can achieve good results.
Natural moisturiser options
If you have the time, make your own bespoke moisturiser to use before you apply makeup in the morning and after cleansing in the evening last thing at night.  Add essential skin nutrient antioxidants A, C, E, and CoQ10 to an oil base such as almond oil.  By adding oil, you will notice how much further your makeup goes and won’t need to use as much.  If you are prone to spots, add witch hazel and coconut oil (providing caprylic acid) to work as antimicrobials.
If you don’t have time to make your own, Environ moisturiser has been formulated by skin expert Dr Fernandes to provide a natural solution to skin conditions such as rosacea, eczema and premature aging.

Body Treatment
Use the Sisal Body Brush in gentle circular motions on the body to remove dead skin and stimulate the lymphatic system to breakdown cellulite and remove toxins for smooth skin. Apply Aloe vera to cool and heal the skin and fatty acids to hydrate and plump the skin tissue.

Moisturising after sun exposure
Coconut oil has a lovely refreshing scent and provides medium chain fatty acids to nourish skin, making it soft and supple.  Coconut oil has a low SPF of 4 and therefore the addition of a gentle sun cream such as RAD can protect against further sun damage to the skin.

How to use coconut oil as a moisturiser
·         Use a pea size amount around your eye socket and rub in gently, especially into areas where there are faint lines.
·         Next, moisturise with a sparing amount of coconut oil over the rest of your face and body, adding more to dry areas such as between the brows, elbows and knees.
·         Lastly, use as a lip solve. You can put a little bit into a tin to carry around to use throughout the day. 

Include in your diet
·         As well as applying antioxidants to the skin, eat plenty of fruits, vegetables, nuts and seeds, which provide antioxidant nutrients such as vitamins A, C, E and zinc to nourish your skin from the inside out.
·         Drink green tea liberally! It is packed full of antioxidants which have anti-aging properties, support skin integrity and protect against UV damage.
·         Eat tomatoes and peppers, they contain lycopene which has skin protective properties.

·         Add turmeric to flavour your dishes, it contains lots of protective plant nutrients which can support skin integrity.

Tuesday 22 April 2014

Green Coffee Bean Extract short term may promote weightloss

What is green bean coffee extract (GCE)



This is not to be confused with your morning espresso. Coffee beans are roasted from their natural green to darker shades of brown, resulting in different strengths and flavours, but
also destroying beneficial compounds. This leaves a caffeinated drink that:
·           gives short burst of energy followed by energy crashes
·           disrupts blood sugar levels causing cravings
·           promotes weight gain around the tummy.

Often foods are modified losing the beauty of what nature intended. Unroasted green coffee has properties that may support:
·         superfast weightloss
·         energy boost
·         muscle toning
·         appetite control
·         fat metabolism


Studies showing nature knows best

2013 (Fan JG, Cao HX) study
GCE was taken by 16 obese subjects with insulin resistance for 12 weeks. Insulin is a chemical released to manage blood glucose level in the body, to sustain energy and enable excess sugar to be stored in fat cells for later use. Insulin resistance impairs this process, meaning fat is stored  but not easily broken down. Although insulin resistance makes fat difficult to lose, the subjects in this study lost on average 18 lbs without making changes to diet or exercise. 

The Dr Oz show
In  the show’s biggest experiment, 100 obese women aged 35 to 49 were given  400mg GCE three times a day 30 minutes before food. Over two weeks women taking GCE  doubled weightloss compared to a control group taking a placebo.

How is green coffee able to achieve this:?
Green coffee contains several beneficial ingredients, including are chlorogenic acid and caffeic acid.
Chloregenic acid
This has been shown to support:
·         blood sugar and fat metabolism
·         slower absorption of fats by the body. 
·         muscle toning
·         reduction in cravings and overeating

Caffeic acid
This compound has a range of benefits:
·        natural antioxidant
·         mild stimulant
·         reducing fatigue during physical exercise. 

Where weight loss goes wrong
A sudden plateau may be due to the lack of antioxidants, as  these neutralise toxins in the system which are found within fat cells.  Without antioxidants the body avoids breaking down fat so as not to put the system in a health crisis, and so  a low calorie diet may lead to  loss of muscle rather than fat.

How should GCE be used in practice:  
GCE supports energy, which may be used to sustain exercise for even better muscle toning and so a higher metabolism. Therefore ideally in clinic with clients I would use 400mg 3 times per day before food, with a weight bearing exercise program and a high protein diet to aim at doubling or even tripling weight lost compared to the studies. This could make a nice addition to a program aimed at weightloss especially for those experiencing a plateau.
It is important that the extract contains:
·         GCA® (green coffee antioxidant)
·         Svetol®

·         Chloregenic acid

Thursday 27 March 2014

Mental Health Awareness


Here are few ideas of what you can do to get yourself into positive spirits.
There are so many things that you can do to support mind function especially dietary wise.  Remember, food is fuel to give you energy and drive to do things, therefore what you are eating has an impact on how you will feel.
Example of where food affects your mood and how to support that

Blood sugar balancing

Problem If you aren’t doing a physically energy demanding activity and you eat certain foods you can cause a spike in your blood sugar levels. The spike tells your body to release insulin to store the sugar in cells so that you don’t pass out from too much glucose whizzing round your body.    When the sugar is packed into cells you can have a major dip in your blood sugar causing you to feel a bit emotional ie: irrational, moody and sad.
Common causes of blood sugar spikes and dips:
  • Chocolate, crisps, sugar, refined carbohydrates
  • Caffeinated and fizzy drinks
  • Portions bigger than your two fists put together as this is the size of your stomach
  • Smoking
  • Alcohol
  • Sweeteners
  • Carb loading
  • Longer than 4 hours without eating
  • Stress
Solutions:
  • Eat protein or fat with everything you have ie beans, meat, fish, eggs, pulses, avocado, nuts and seeds
  • meal portions no bigger than your two fists together
  • de-stress with breathing exercises
  • herbal teas
  • chromium rich foods (ie: broccoli, mushrooms, green beans, eggs, and meat)
  • Eat B vitamin rich foods such as rice, meat, avocado, green leafy vegetables, sea plankton to encourage the production of positive brain chemicals to be produced.
Sunshine 

Problem most people in a westernised world don’t get enough sunshine as people tend to spend most of their time indoors whether it be working, or social and one of the reasons for that is unfortunately we don’t have great whether or year round in the UK 

Solution sunshine for at least 20 mins per day helps you produce the happy vitamin D, due to the lack of sunshine that we can get in the UK it may be a good option to take supplementation to improve mood especially during the winter.

Essential fatty acids essential for the mind

Problem low fat diets and the choice of poor fats in the diet, ie rich in saturated fats from biscuits and pastries means that people are not fuelling their brain.  Think about it this way; the brain is made up from between 60-70% fat.

Solution its all about the fats you do choose to eat so aim for omega 3 and omega 6 fatty acids from oily fish and nuts to help your mind function. Include these foods daily, both fats together have been used together to improve symptoms of most mental health problems.

Exercise

A great way to encourage endorphins to keep you feeling happy.  If you go for a run outside, even better as you will be getting your happy hormones from the sun too.  

Wednesday 26 March 2014

Cataracts Treatment




This is the clouding of the lens inside the eye which decreases the eyes visibility. It is the one main causes for loss of vision as if untreated it can cause blindness due to the light not being focused on the retina at the back of the eye.  There are a couple of options for this, a simple surgical procedure can be used.  However, over the last decade there have also been natural treatments used to reverse the condition in the space of two months.

I have just had a cataract op. Are there any supplements I can take to boost healing?

This will require healing of connective tissue and antioxidant support that are rich within the eyes structure.

Supplements

MSM and vitamin C to restore any structural damage and Reduced Glutathione and Gingko Biloba to support circulation and water balance within the eye.

Diet
Fruits and vegetables support pigmentation restoration and general lens function.

Zinc and beta carotene encourages better eye adjustment in dark conditions, reducing night blindness and supports better absorption of vitamins and minerals by the body. Beta-carotene the precursor of vitamin A, is an orange pigment that is found in sweet potatoes, cantaloupe and broccoli.

There are two types of antioxidants known as ‘carotenoids; lutein and zeaxanthin that have been shown to support eye health and reduce the risk of developing eye problems:

Lutein can be found in yellow peppers, mango, bilberries, and green leafy vegetables such as kale, spinach, chard and broccoli.

Zeaxanthin can be found in orange sweet peppers, broccoli, corn, lettuce (not iceberg), spinach, tangerines, oranges and eggs.

Nonsurgical procedure option

Following the supplements suggested above will still be beneficial for eye health but this can be combined with:  

Bright Eyes eyedrop treatment

In 2003 Richard and Judy had an ongoing study looking at NAC (N-Acetyl-L-Carnosine) drops and the benefits to eye health which have been suggested by London Eye Hospital.  To see how successful this study was for treatment you can follow the link to view the results.


Tuesday 25 March 2014

Contact us and Consultation Booking

Contact: 
Samantha Prior
Email: Samanthaeprior@hotmail.co.uk
Tel: 07411 646 200
The Well Health Centre Institute Road Kings Heath, Birmingham B14

Open times: 
Monday – Tuesday 6pm -9pm
Wed- Thursday 8am-9pm
Friday Closed
Saturday and Sunday 6:30pm - 9pm

Fees
Initial Consultations 1 hr  £70 
Follow up Consultations 45mins £40
Package Deal
1 X1hr Individual consultation
1X 45 min Follow up Consultations
Total = £99

The consultation

Initial Consultation (1.5 hour): The consultation will take place after the questionnaire has been filled out and returned. The hours consultation will be carried out face to face. What the consultation shall cover: We will go through your nutritional and medical profile and come up with a plan together on dietary and lifestyle changes you can make within the following month to support your health goal. The consultation may or may not include tests to be carried out depending on your health and health goals 

Follow up consultation (45mins): The consultation may either be face to face, over skype or a telephone consultation What the consultation shall cover We will follow up on the program we set for the previous month and see if we still need to make adjustments to help us work towards your initial goal, or if you have a new goal you would like to achieve. There may be results of tests to cover and at this point there may be supportive supplements recommended and further adjustments to be made to your diet and lifestyle. We will decide if we need to make any further developments to the suggestions previously made and if you have any new targets to achieve.



Further information
Telephone consultations can also be arranged. 

Massage 

A massage that works on the head neck and shoulders relieves tension found in the most common areas that are affected by tension and stiffness. By working deep into these areas we can aim to alleviate:  

  • Headaches
  • tension
  • reduce stress
  • stimulate the lymphatic system to remove toxins
  • support the immune system
  • aid sleep 
  • release muscle tension
  • reduce anxiety

Cost
Swedish Head Neck and Shoulder Massage 30 mins £25 


The therapy (30 mins):  We will cover general health and if there are any particular areas that need extra work on, people often carry added tension in different locations.  The massage is seated to get the right amount of pressure. You remain in light clothing and there are no oils used, making this a nice option for sensitive skin. 

Friday 7 March 2014

Stressful Week?

This is a typical Sunday evening for so many and it is a warning sign that your adrenals (energy glands) aren’t functioning how they should be.

Modern life is often the disruptor to our biological clock. At work many of us work under pressure and our body copes by releasing the stress hormone cortisol. When this gets out of balance you can have too little cortisol when you need a lift, and too much when you are trying to wind down and sleep.


Stock up on your B Vitamins to support the nervous system and energy.
Vitamins B3, B6, B12 and folic acid support the ability to make energy and help to reduce tiredness and fatigue. They also support the normal function of the nervous system.
• Hops exert a calming effect on the nervous system.
• Liquorice is a tonic for weakness, exhaustion and tiredness, and contributes to increased mental and physical energy.
• Lemon Balm helps maintain positive mood, relaxation and supports sleep.
• Camomile contributes to optimal relaxation, healthy sleep and supports relaxation and mental / physical well-being so ditch the caffeine and stock up on the teas.


Reduce stress with ‘mindfulness’ at work

When you are feeling stressed in your day job, nobody need know that you are taking time out to relax the mind and reground yourself. ‘Mindful meditation’ is something you can do at your desk. It is a great way to refocus your attention away from negative aspects of workday stresses and concerns and increase clarity and effectiveness. 

Thursday 13 February 2014

Valentines Day

Valentine’s  Day

Treat each other on Valentine’s Day by really making one another feel special, happy and relaxed.


Massage 

Ideally we should have a massage once a month to soothe any weary muscles and to cleanse our system of any knots and toxins. However, this is so easily put to the bottom of the list of things we should do but never get around to because of social and work and business and we often feel the guilt for doing other things rather than pampering ourselves.  Pampering is important for your wellbeing and a massage builds a close bond between a couple due to the release of a chemical called oxytocin and hormones that reduce stress. 

Oxytocin is known as the cuddling hormone related to trust; what more can you offer someone that you care about? 
Chocolate

We are always looking for an excuse to chocolate and this is a good one.  It does make sense that chocolate is heavy on the valentines gift list as it contains PEA (phenylethylamine) that when eaten causes the releases your reward chemical dopamine from the pleasure zones in your brain.  Aim to go for dark chocolate with natural sweeteners such as xylitol. Xylitol is beneficial to the mouths bacteria and therefore added bonus is you can both have fresh breath! 

Bath time

Bath at bedtime soothing all the muscles and strains of the day.  This is such a
calming and relaxing experience to share with your partner as you pretend the world doesn’t exist beyond that bathroom door. You can add natural minerals which can have a very calming and relaxing effect on the mind and muscles taking aches and pains away.

Romantic meal for two

There are a range of foods that are classed as aphrodisiacs as they are rich in ingredients known to support the libido. When looking at foods for fertility you are aiming for foods that are rich in zinc, bromelain, vitamin E, selenium.

An example of foods for your romantic menu are below:


Oysters, asparagus avocado with brazil nuts followed by bananas and melted chocolate to really boost fertility levels and libido