rhitrition

RHIANNON LAMBERT BSc MSc ANutr

👩🏼‍🎓Master Practitioner 🙋🏼‍♀️Harley Street Nutritionist 🎙BBC Sky TEDx Speaker 📗Bestselling Author ‪👇🏻Get My Book 📗 #ReNourish

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WHAT CAN A CUPPA TEA DO? . 🍵This week I co-hosted a matcha tea workshop discussing just how important the quality of tea is! . ☕️Its the most widely consumed beverage in the world after water and is known to be a source of flavonoid antioxidants. . 🤓However, tea also contains a unique amino acid, L-theanine that may impact aspects of brain function. . ☕️ What on earth is L-theanine I hear you say?! Well, it’s an amino acid found in tea leaves first identified by Japanese scientists back in 1949! . 👩‍⚕️While tea is the most common dietary source for L-theanine, its is also found in some types of mushrooms. . 🤓L-theanine promotes relaxation and facilitates sleep by contributing to a number of changes in the brain: . 🧠It may increase levels of serotonin and dopamine which regulate emotions, mood, concentration, alertness, and sleep, as well as appetite and energy! . 🚨L-theanine also reduces levels of chemicals in the brain that are linked to stress and anxiety. . 🤷🏼‍♀️Ultimately, we’re all unique and tea alone isn’t a miracle but there may be something in the notion a cuppa tea can put the world to rights! . 🙌🏻But of course, a healthy balanced diet with good sleep, relaxation, movement and hydration is always the best way to go! . #ReNourish #RhiannonLambert #Rhitrition #Tea
DO YOU EAT 5 A DAY? . 🍎Millions of British can’t identify simple everyday fruit and veg with 4 in 10 even mistaking a mango for an apple, a poll of 2,000 UK adults found @The.Indepedent. . 🥑Just 30% said they eat just 1 piece of fruit a day and two vegetables. More than 15% admitted they do have any fruit at all each day. . 🍊More than 70% could not tell a tangerine from an orange or clementine. . 🤷🏼‍♀️So what can we do!? Start them off young and get them used to shopping and being in the kitchen. Try smoothie bowls as a creative way to enjoy you fruit and veg! Let me know your ideas!? . 💚Green Smoothie Bowl 1 Banana Handful of spinach Handful of grapes Milk of Choice 1/2 Avocado Scoop of Protein Powder/Yoghurt I used @missfitsnutrition . 🌪Blend and top with nut butter, berries, seeds and chia seeds. . 📷Green Smoothie Bowl recipe in my #ReNourish book!
WHAT'S STOPPING YOU EATING HEALTHY? . 🤷🏼‍♀️Perceived barriers to healthy eating make for really interesting discussion but also help me better understand how to support those who often choose against adopting healthy behaviours. . 🕑A lack of time is typically the barrier I hear of in clinic but the biggest study I could find (government funded Scottish Health Survey) says otherwise in which over 8,000 people's relationship between perceived barriers and reported fruit and vegetable consumption was explored. . 👫Results: Men | Women . Willpower 29% 35% . Too expensive 16% 17% . Hedonics 16% 10% (that's the study of pleasure!) . Availability 11% 11% . Preparation time 7% 7% . Cooking skills 8% 6% . Knowledge 6% 6% . Other Barriers 4% 4% . Support from others 3% 4% . 💚Regardless of what your barrier is, I stand by my #ReNourish philosophy that getting back to basics and keeping nutrition simple is the easiest way to maintain a healthy lifestyle in the long term. Watching talented cooks on Masterchef and gazing longingly at meals by celebrity chefs is fine, but actually doing the cooking ourselves is what matters! . 🍴 The right tools also make healthy cooking and including fruit and vegetables so much easier, and of all my healthy eating kitchen gadgets, @Blendtec is one of my go too's. . 🥤 You're thinking it might be a pro at blitzing up a smoothie, but it can make so much more - burgers, soups, dips, ice cream, and with its automated settings, I always end up with the perfect texture for whatever I'm making - there’s virtually no prep work or cleanup too! . #AlwaysBetter #FuelingFrontier #ReNourish #Rhitrition #RhiannonLambert
GRATITUDE . 🥑Kicking off the day with my #ReNourish savoury porridge, today’s a new day and I’m going to make it a good one and be thankful for all I have! Who’s with me!? . 🙋🏼‍♀️This is a page for those of you wanting to learn about nutrition and celebrate food in all its glory. . ✅I don’t label food choices, I don’t judge, I only want to help you all be the happiest and healthiest versions of you. . 💚Only you know what’s right for you! I want to be here to help, I’m bringing you all lots of new resources soon too and I want to say thank you. For supporting this page and everything #Rhitrition stands for. . #SavouryPorridge #Rhitrition #ThankYou 📷 @justjosihealth
#MYTHBUSTINGWITHRHI . 🥩THE CARNIVORE DIET . 😳'More energy. Less body fat. You can even cure depression and arthritis', well that's what a Canadian psychologist and his daughter believe. . 🍖The rules are simple - eat only meat. . 🤥The daughter reportedly had arthritis, now she doesn’t (or at least, she thinks she doesn’t!). She says 'Beef, salt, water and bourbon = cured'. Apparently “meat contains all the nutrients you need” and “carbs are bad for you”. . 🤯A US surgeon whose license to practice medicine was revoked last year (not a good look for a Dr) is the most high-profile carnivore diet promoter (his book is out next year...) yet he and the daughter have absolutely no nutritional qualifications. . 👋🏻One thing you can't ignore is there are some nutrients you just can’t get from meat! . 🤓Most people’s lifestyles and traditions make it difficult to follow a restrictive diet. Rigidity can lead to a distorted attitude towards foods and social isolation too. . 💚Folate, vitamins C and E all pretty much only come from veggies - that's why sailors used to get scurvy with not enough vitamin C in their largely fish diets. . 🤗Then there's fibre. The #CarnivoreDiet has none of it, yet we know fibre promotes a good gut health and research suggests your microbiome impacts everything from digestion to your immune system to your mood. You need fibre, and meat can’t give it to you. . 👎🏻Meat also tends to push the balance of our good and bad cholesterol (called HDL and LDL) towards the bad end. . 🤗There's no one way of eating but be wary of any claims of “curing” conditions thought of as treatable only with medicine. Please never ignore medical recommendations in favour of food-based treatments. . 📷@Framed_Fantasies . #ReNourish #Rhitrition #RhiannonLambert #NutritionIsAScience
MACKEREL . 🐟This blue and green striped fish (now orangey because it’s been smoked!) isn’t just delicious, it’s beautiful and really affordable too. . 🙌🏻What’s really great is that it’s a fish you can eat regularly, safe in the knowledge that numbers in the sea and not just stable but growing! . 👍🏻There’s been a real decline of our much-loved Cod and Sea Bass but Mackerel has been given awarded sustainable status! . 🤓So, it got an eco badge of approval! And with all the vitamins, mincerals and omega-3 fatty acids it contains, it’s incredibly good for you too. . 😋Have you tried it for breakie before? With some smashed on rye and scrambled egg, it’s hard to beat! . #ReNourish #Rhitrition #RhiannonLambert #SustainableLiving
ALWAYS SWITCHED ON? . 📱How often do you use your smartphone? . 😳Chances are even if you think its a lot, you've underestimated it. A study @NottsTrentUni says the average person handles their phone 85 times a day and spends 5 hours using apps – I worked out that's about a third of the time we are awake! . 🤓If you question whether you're addicted, you could well be. Some 11% of people have a technology addiction say @SwanseaUni and may be damaging our health. Their researchers found heavy phone users had a spike in blood pressure and heart rate when they put their devices down – as well as feelings of anxiety. . 🙌🏻But it’s not all bad is it! I'm sure you will have experienced so many of the positive aspects of the smartphone boom. . ⚖So, for me, the key is to find a way to reap the benefits of having technology at our fingertips while not letting it control our lives. . 🤷🏼‍♀The whole idea of staying online longer is sold as useful but the truth is that while its great, you really don’t need to be connected all the time do you! . 🤗However, I don't think the solution is for everyone to unplug and go on a #DigitalDetox . I know it's the cool thing to say and do but setting boundaries work better for me. . 😋I've realised a healthy thing is not to use your phone in places where you relax. That’s the bedroom but also the dining table too. Remember, eating mindfully is always a good thing! . 💚The best tip I give my clients is to get a separate alarm clock and charge your phone outside of your bedroom. Don’t rely on your willpower! . 👋🏻Let me know your tips for reducing the amount of time you spend and I'll share the best ones on my stories! . #ReNourish #Rhitrition #RhiannonLambert #SwitchOff
LACK OF SLEEP . 🤷🏼‍♀️According @Sainsburys , 85% of people say they feel restored from having a quality night’s sleep, so I must ask you guys - why are aren’t you prioritising an early night mid-week? . 😳Interestingly, Sunday was revealed their worst night’s sleep, with their best night’s rest on a Friday! That’s tonight by the way!! . 😴The average sleep is just six hours and 19mins a night which isn’t enough for us to adequately recover, especially if you love a workout. . 👩🏼‍⚕️@WHO recommend 8 hours but a lack of sleep isn't the only thing sapping your energy you know. . 🤓The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. . 😋So, when you wake up in the morning, most of us need to refuel with breakfast. . 👎🏻Have a late night too, and you probably won’t have that #FridayFeeling ! . #ReNourish #Rhitrition #RhiannonLambert #Vegan
GOALS . 👋🏻If you’re trying to lose weight or perhaps get your body into a healthier and leaner condition, then you've likely come across some conflicting advice. . 🤓After spending last night @TalkSport , so many people called into the show confused about which is more effective – diet or exercise? . 🤗Whatever your goal is, and whatever kind of shape you are currently in, the truth is that you need both good nutrition and exercise together! . 🙌🏻One should not go without the other and the best results will always come when you understand the complementary relationship that exists between both! . ⚖️Remember also that the number on the scales is never an accurate reflection of progress. How you truly feel is by far the greatest measurement available to us. . 📚And if you’re looking for a bit more guidance, my book #ReNourish : A Simple Way To Eat Well will go some way to help get your head round how to find and maintain optimal nutrition! . 📗You can get it from just £0.99p on Amazon! Link in bio. . #ReNourish #Rhitrition #RhiannonLambert
🍕Pizza omelette to start my day! This recipe is in my book #ReNourish . . 🍅When I’m in a real rush but still keen to make a wholesome breakie, I have a good root around for veggies that need using up and play around with toppings. . 😋Today I went for kale and tomato topped with these strange seeds I found in my spice drawer! I wonder what they are, any ideas?! And no, they’re not peanuts! . P.s tonight I’ll be on @talksport with @andygoldstein05 10-11pm so say hi! . #SummerOmelette
SMART SNACKING . 🤗Snacking really is an effective way to make sure you’re not absolutely ravenous come suppertime. . 🤓Allowing yourself to get overly hungry will only encourage overeating. . 🥑However, your snack choice is crucial as to whether it will keep you full and maintain a healthy eating regime! . #ReNourish #Rhitrition #RhiannonLambert #AvoOnToast
#MYTHBUSTINGWITHRHI . SPICE YOUR WAY TO WEIGHT LOSS . 🌶This weekend, I came across a diet plan suggesting adding spice to your breakfast, lunch and dinner to "help you shed the extra pounds"! . 😂It’s no secret that eating certain foods instead of others is a key factor when losing weight but adding water infused with chilli really isn't going to do much more than leave you with an awful taste! . 🤓Chilli's benefit from vitamin C, fibre, potassium but probably in no higher quantities than other fruit or vegetables. I read chillis are a "vitamin-packed miracle metabolism-booster" owed to capsaicin but the idea that this alone can heat our body does not mean it will necessarily stimulate muscle activity, burn fat and increase your metabolism! . 🤗The thing is, you're more likely to consume other fruit and veggies much more freely than you would chillis, so the question is whether you would really eat enough chilli to actively benefit from any vitamins and minerals within . 👋🏻The way we consume chilli means they don't have a significant health impact. If you really want to be speed up your metabolism, you're better off sticking to the traditional methods of eating well and increasing your lean muscle mass exercising. I'm not swapping the gym for a chilli-rich diet, that's for sure! . 👍🏻I should add though that chilli is far better in terms of a flavour-adding condiment than heaps of salt! . 💚It's true there are natural foods which can aid us losing weight yet not one ingredient is enough to ignore all the other factors we must take into account. . #ReNourish #RhiannonLambert #Rhitrition
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