rhitrition

RHIANNON LAMBERT BSc MSc ANutr

🙋🏼‍♀️Harley Street Master Practitioner 🎙Food For Thought Podcast Host 📺BBC Sky TEDx 📗Bestselling Author ‪👇🏻Get My Book 📗 #ReNourish

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EGGS ON TOAST . 🍳Is there anything better than a cosy Sunday morning in PJs and a good breakfast?! . 🙋🏼‍♀️Cheese spread, nuts and feta on a fresh loaf! Delicious! . 💚How do you mix up your eggs!? Think about adding some left over veggies, adding some leftover pesto or chilli flakes. . 🌶Food should be as varied as you like, we now know that diversity of diet is one of the most important factors to help your gut microbiota. I attended a course last week and the research emerging is so promising. . 💩A healthy digestive system and the bacteria that live within it are now said to be linked to mental health and weight maintenance! . 🙌🏻So, bring on a diet full of colour, flavour and a variety of food. . #ReNourish #Rhitrition #EggsForBreakfast
SANDWICHES . 🥪One of the biggest misconceptions this week in clinic has been a fear of the humble sandwich!! . 🤗I promise they really can be a healthy meal, but only if built the right way! . 🍅Although, that meal deal in which you find limp lettuce leaves, half a tomato and a few slices of chicken or cheese if you’re lucky is hardly the balanced plate! . 🙌🏻The answer is simple - Smørrebrød!! . 💚Well that’s what the Danish call them anyway, open sandwiches inviting you to pile on the protein and veggies. The fun bit is how creative you can be with toppings! . 💚In my book #ReNourish , I’ve got all sorts of types including these delicious fried egg, spinach, fig spreads! . 😋And remember, not all bread is created equal. Try rye bread, they’re generally some of the most nutritious breads available. . #Rhitrition #Nutrition #Smørrebrød #eggsforbreakfast
#SPOTLIGHTwithRhi . VITAMIN C . 🍊Everyone knows that a great source of Vitamin C is oranges but its found in many other tasty foods! . WHAT IS IT? . 😳Vitamin C is an antioxidant that is also labelled as ascorbic acid. It is an essential vitamin and it’s requirement can increase when you're stressed! . WHY DO WE NEED IT? . 👍🏻Vitamin C plays an important role in protection and healing! It helps protect cells and repair tissue and is extremely important for the immune system! . DON’T GET ENOUGH? . 👎🏻Too little Vitamin C can eventually lead to the disease Scurvy, which was traditionally found in pirates! However, this requires at least a month of very little of the vitamin to produce the initial symptoms. Vitamin C is very easy to consume in a balanced diet. . WHAT FOODS CONTAIN IT? . 🌶🍊 🥝 🍓🍅Green and red peppers, oranges, tomatoes, strawberries, kiwi all contain Vitamin C! Vegetables like broccoli and potatoes are also a source. . SHOULD I SUPPLEMENT? . 🤗Vitamin C can be easily obtained through a balanced diet, and adults should have 40mg a day (that's in a handful of berries or portion of broccoli). It is completely unnecessary to supplement if you meet these requirements! . CONCERNED? . 💚If you’re worried about your nutrient levels, please seek advice from our team of health professionals @Rhitrition. Email info@Rhitrition.com . #ReNourish #Rhitrition #Nutrition
CHOCOLATE SOUFFLÉ . 🍫As it’s #NationalChocolateWeek , you’ve really got to have a go at this homemade showstopper dessert! . 💜As with all my #ReNourish recipes, I’m on a mission to show you it’s nowhere near as hard as some recipes make out! . 👍🏻You don’t even need any equipment but for an oven! . 🛒INGREDIENTS . ✔️2 eggs + 1 egg white ✔️2 tbsp all purpose flour ✔️1 tbsp caster sugar ✔️80g dark chocolate . 👩🏼‍🍳RECIPE . 1⃣Preheat oven to 180c 2⃣Melt the chocolate in a bowl and mix in the eggs and egg white 3⃣Add the caster sugar and flour, and whisk until combined 4⃣Pour the mixture into a ramekin and cook in the oven for 20 minutes (I used a large rambling for 2 so you can make 4 is smaller ones) . 😋Let me know if you make it 🙌🏻 . #ReNourish #Rhitrition #NationalChocolateWeek 🎥@fresheather
I’M A PERSONAL TRAINER! . 🙌🏻I’m so pleased to have passed my Level 3 Personal Training exams! With food and fitness working hand in hand, maybe it’s about time I put together a complete health and fitness guide for you guys! . 🤓Anyway, I want to talk about the importance of knowing what you’re doing when exercising having graduated @No1FitnessEducation . MAXIMUM IMPACT . 👊🏻If you don’t know which exercises are most effective for the goals you have, you’re unlikely to achieve them! If want to build core strength and tone up but spend all your time on cardio, you probably won’t hit your goal. . PERFECT FORM . ✔Having correct posture and technique is crucial. Performing exercises correctly and efficiently, maximises results. If form when isn’t right, you’re at risk of injury and not achieving those goals (nothing kills a dream like bed rest!). . UNIQUE . 💚Remember, everyone’s abilities and requirements are different. This could be anything from having an old injury that requires special attention or needing different exercises and goals to an athlete. . GOALS . ⭐It’s a fact that everyone wants to achieve their goals straight away, whether they be weight loss, abs or superman strength, and if you don’t hit them then you may be discouraged and regress. Set realistic goals that you will be able to achieve - if you put in the effort, of course! . 💪🏻if your goal is to achieve something aesthetic, doing 100 crunches a day won’t get you anywhere. It’s about understanding your diet to eat well, mixing cardio and weights to work the right muscles and setting a timeframe in which this can be achieved. . ACCOUNTABLE . 🤗Does this happen? ‘Tomorrow I’m going to wake up, go to the gym before work!’… woke up and decided to sleep instead! Don’t worry we all have! 👯‍♀If you’ve made an appointment to meet a friend or trainer, you are far more likely not to let them down! Works for me anyway! . CHALLENGE . 😅Are you getting bored with your fitness routine? Have you progressed or plateaued? Let’s take you to the next level! . 👋🏻Watch this space for some exciting content coming your way! . #ReNourish #Rhitrition #Fitness 📷 @jessiewhealyphotography 👁 @sophiabrad
POWER OF GOOD . 🤓You really shouldn’t need a Ph.D in chemistry to choose safe cosmetics - it can be a minefield finding the right products! . 🙌🏻So, I’m so happy to have teamed up with the original clean beauty brand @bareMineralsUK ! . 🤗Join us for the Power of Good takeover in @Debenhams Oxford Street 15th – 28th October to discover some of my favourite beauty products. . 💚Across the 2 weeks, they’ll be so many activities including a breakfast with me on Tuesday 23rd October where I’ll be talking about foods to power you through your day! . 🥤And be the first to try the exclusive ‘skin friendly’ Rhi-Fresh Juice at Crussh designed by me in collaboration with @bareMineralsUK and @CrusshJuiceBars . 🗳To buy tickets for these events visit Eventbrite and search ‘bareMinerals’ to book your place! . #ReNourish #CleanBeauty #PowerofGood
#MYTHBUSTINGwithRhi . SUGAR IS ADDICTIVE . 🍭Sugar is apparently the enemy. More so than fat or calories themselves, sugar is often considered the most dangerous thing you can consume! . 🤷🏼‍♀️In lectures, in clinic and on social media, I am forever discouraging people from cutting out any particular foods or food groups and inevitably, the first question I get is - “even sugar!?" . 🤓When people think of drug addiction, they imagine biochemical components causing physical changes in the person, making the person want the drug so desperately that it becomes nearly impossible to resist - that’s called physiological dependence and is characterised by tolerance and withdrawal. . 🍿Despite anecdotal claims by some, neither tolerance nor withdrawal has been shown scientifically in humans with sugar. You cannot develop a physiological dependence on sugar! . 🍫Those with a binge eating disorder may engage in some addictive behaviours when binge eating, but that is an overall eating problem, not a physiological dependence on specific foods . 🍨Other than addictive drugs, there are many different experiences that stimulate these same brain regions that react when eating sugar, including winning and anticipating winning money and even listening to highly pleasurable music. Just because sugar also stimulates these circuits does not mean that sugar is addictive. . 💁🏼‍♀️As a Nutritionist, I often see people choose unnecessary and unpleasant diets based on unsubstantiated claims. Sweeping statements that vilify entire food groups (or specific foods) lead to eating rules that can backfire into overeating the forbidden foods or can become unhealthy obsessions, occupying valuable mental space and leading to self-shaming and other miseries. . 🍦There’s absolutely nothing wrong with including sugar in your sensible ‘everything in moderation’ diet. In fact, it may just help you reduce eating the very thing you see yourself eating too much of. . #SugarAddict #ReNourish #Rhitrition 📷@missfitsnutrition
BRAIN FOOD . 😋When you're feeling low, you may crave chocolate; when you're tired you may reach for coffee. We all use food to soothe our moods and often without much thought! . 🚶🏼‍♀What's interesting for me is that all too many focus their diet on the way we look, rather than the way we think . 🔆Yet it's the likes of sodium, potassium, magnesium and sugars etc. that determine whether our brain cells work, grow or not function at all . 🔰It's those very nutrients that are the same as on food labels - basically our brain is sort of made of food! . 🍽Whatever we eat will play a part in how you think and feel! . 🛒Ultimately, there is no single miracle food or supplement that will keep us young healthy and bright-eyed (beware of anyone who tells you there is!) but there are some things that I want to get in your kitchens! . WHAT TO SHOP? . 🐟Fatty fish (salmon, mackerel, sardines) contain omega-3 fats (a brain must), choline (a B vitamin needed to make memories), iodine (regulates metabolism), vitamins B6 and B12 (needed to support the nervous system), minerals such as iron and magnesium (for healthy blood) and a good amount of protein . 🥗For those who don't eat seafood, other omega-3 sources include flax seeds, olive oil, almonds, avocado and other plant-based foods . 🍇Berries are packed with antioxidants that help keep memory sharp. They're also a great source of fibre and glucose, the brains' main energy source . 🥦Greens (spinach kale broccoli etc) are all full of vitamins, minerals, fibre crucial for a healthy nervous system . 🍶Olive oil is supported with research for heart health and has nutrients such as omega-3s and vitamin E . 🍠Complex carbs like wholegrains and sweet potatoes have protein, B vitamins, antioxidants and minerals. They are also a good source of glucose combined with a high fibre content to stabilise blood sugar levels . 💧Water should be your main source of fluids. More than 80% of the brain’s content is water. Every chemical reaction that takes place in the brain requires water, especially energy production . 🧠Food shapes our every thought, so let’s nourish our mind and body! . #ReNourish #Rhitrition
PERCEPTION . 🤷🏼‍♀A few days ago someone tweeted me suggesting I was promoting sugary breakfasts. She said I was setting a dangerous example with my bowl of porridge topped with figs and honey!? . 🙋🏼‍♀So, here I am enjoying the same breakie - just to set an example again because we are all unique and what works for you won’t always work for another! . 💚I will only ever promote a healthy relationship with food, and that means I do enjoy sugar in moderation. In fact, I challenge you to speak to any other experienced evidence-based health professional and they'll say the same. . 👋🏻Those who push restrictive diets and demonise food fueling feelings of guilt and shame is far more dangerous than porridge with a fresh fig and a bit of honey. . 🙌🏻Whatever anyone tells you, let me assure you that optimum nutrition is ultimately about eating with pleasure and without shame. . 🤗Please do share what you think, I really value your guy’s opinions and welcome debate! Have a wonderful weekend everyone! . #ReNourish #Rhitrition #PorridgeLover
#WORLDEGGDAY . 🌈 To celebrate this momentous day I’m sharing one of my most popular recipes from my book #ReNourish - my Rainbow Pizza Omelette! . 🍳 We have come a long way since the 90s, when eggs were demonised for being ‘unhealthy’ and a potential source of salmonella. . 🦁Now, over 90% of UK eggs are now produced under the British Lion scheme and more than 130 billion British Lion eggs have been sold since its launch in 1998. . 🥚The British Lion scheme has been responsible for a drastic reduction to the presence of salmonella in UK eggs and the Food Standards Agency has recently confirmed that they are the only eggs that are safe to be consumed runny, or even raw, by vulnerable groups. . 🤷🏼‍♀️There were so many myths surrounding eggs in our diet. For example there was once talk about how eggs may increase the risk of heart disease. However, many studies have examined this and found no association between the two. . 🧀Additionally, we were told not to eat eggs because they raised cholesterol. The NHS now states that although eggs contain some cholesterol, the amount of saturated fat we eat has more of an effect on the amount of cholesterol in our blood than the cholesterol we get from eating eggs. . ❣In fact, eggs have been linked with more health benefits than health risks. They contain a complete amino acid profile meaning they contain all the essential amino acids that cannot be synthesised by the body. . 💚As well as being a source of protein, eggs contain essential nutrients such as vitamins A, D, B2, B12, folate and iodine. . 💁🏼‍♀️I often encourage my clients to include eggs in their diet because they are so affordable and versatile too. They can be used in both sweet and savoury dishes and eaten for breakfast, lunch or dinner, so enjoy and celebrate eggs! . #Rhitrition #EggsForBreakfast #EggRecipe . 🎥@Fresheather
WORKING FROM HOME . 🤷🏼‍♀️A home office sounds like the dream, doesn’t it? There’s no commuting, more time with family, you save money, your schedule is flexible and you can even work in your pajamas. Seems heavenly, right?! . ☀️In hot weather though, the struggle is real. I don't have air con so I'm not sure what I'd do without my @Dyson 2 in1 air purifier and cooling fan. My old fan made such a racket too that my Skype clients could barely hear me! . 🕯More importantly, for working at home to be most productive, a home-office environment really should be a happy and healthy one. With me cooking and lighting my favourite calming candle, I didn't realise that in addition to London's pollution coming through opened windows, I'm actually unwittingly contributing to indoor air pollution myself (I have an addiction to scented candles). . 📱I can see what’s going in my room by glancing at the LCD screen on the device; a pollution spike will show up red before easing back down to green as the air is cleaned. . 💐Removing 99.95% of allergens and pollutants, I can now work away in the cool, safe environment that I know will mean my clients will get the most out of me on our sessions. . #Dyson Ad #Rhitrition #RhiannonLambert
🍪PECAN COOKIE CRUNCH . 🤓 I’m playing with all kinds of new exciting recipes and let me assure snacks and desserts are always a priority! . 👩🏼‍🍳I still haven't mastered perfectly round cookies but I quite like the rustic look. After all, homemade always tastes best right? Especially when they are tweaked by a nutritionist to be slightly lower in sugar! . 💚This recipe serves 8 and I have tried to make some vegan options so it serves all. . 🛒WHAT YOU NEED 1/4 tsp salt 1/4 tsp baking soda 1/4 tsp baking powder 1/4 cup chopped pecans 1/4 cup chocolate chips (optional) 1/4 cup solid coconut oil or butter 1/2 cup Honey or Sugar 1 large egg yolk (If vegan try banana) 3/4 teaspoon vanilla extract 1/2 cup coconut/whole wheat flour 👩🏼‍🍳RECIPE . 1️⃣Preheat the oven to 180.c and prepare a baking try with baking paper 2️⃣In a bowl add coconut oil, honey or sugar and beat together until fluffy about combined 3️⃣Add the egg yolk and vanilla extract, and mix well 4️⃣Add the flour, salt, baking soda and baking powder on top of the mixture. Mix in well to combine the ingredients adding pecans and chocolate chips last 6️⃣Squeeze the dough together in the bowl and roughly divide in quarters. Each quarter makes 2 cookies 7️⃣Space the cookies evenly on the baking sheet, and press them down slightly but not totally flat. 8️⃣Cook in the oven for 9-11 minutes, until the edges are starting to turn golden brown and watch them closely! 9️⃣Let cookies cool on the baking tray for 2 minutes, and then move to a wire rack to cool completely . 😋Enjoy on their own or crumble them over a fruit and yoghurt bowl! . 🙋🏼‍♀️Do let me know if you make these and you enjoy them by tagging me and #Rhitrition . #Cookie #GBBO #CrunchyFood #Recipe
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