rhitrition

RHIANNON LAMBERT BSc MSc RNutr

📍Harley Street Clinic 🙋🏼‍♀️Master Practitioner 📗Bestselling Author 📺TEDx Speaker 🎙Food For Thought Podcast Host ‪👇🏻‬A Simple Way To Eat Plant-Based 📗

Loading...
THE PLANETARY DIET . 💚A diet has been developed that promises to save lives, feed 10 billion people and all without causing catastrophic damage to the planet! . 🤓37 of the world's top scientists (EAT-Lancet) have been trying to figure out how to feed the world when its expected to reach 10 billion around 2050 . 🌍They call it "the planetary health diet" and what may surprise many of you is that does not completely banish meat and dairy . WHAT'S THE DEAL? . 🥩For red meat fans, you're looking at a burger a week or a large steak a month . 🍗A couple of portions of chicken and the same of fish a week, but plants are where the rest of your protein will need to come from, nuts and a good helping of legumes every day . 🥬A big push on all fruit and veg, which should make up half of every plate we eat . THE HEALTH BENEFITS . 👍🏻They say the diet will prevent about 11 million people dying each year, cutting diseases related to unhealthy diets such as heart attacks, strokes and cancers - the biggest killers . THE BOTTOM LINE . 😋It's not about deprivation, it is all things in moderation and healthy plant-based eating. And for those thinking that going 100% vegan or veggie is the way forward, they note that if they "were just minimising greenhouse gases we'd say everyone be vegan", yet "it was unclear whether a vegan diet was the healthiest option" . So, here are few tips to take home; . 🥩Reduce red and processed meat intake whilst increasing plant-based proteins such as beans and soya . 🐟Enjoy varied and sustainable fish sources . 🥛Consume dairy as a source of calcium, iodine and vitamin B12, or fortified plant-based milks . 🥦Find seasonal and local fruit and veg, and increase its overall consumption. Something local but not in season can still be environmentally taxing and so knowing what’s in season is important! . 🥔Increase wholegrain carb intake - increases fibre consumption and lower carbon footprint . 📗And if you want to find out more about eating for a better planet, check out my Simple Way To Eat Plant-Based YouTube book preview - link in bio! . #Rhitrition #Nutrition #EATLancet #Diet 📷 tofu and chips from #ReNourish
💥EXPLICIT CONTENT💥 . 🤓All these January’s supposed body blitzing, cleansing, fad diets going viral are driving me round the bend, so here’s a reminder of a few things absolutely no qualified health professional will ever say! . ‘It’s time you went on a detox’ . 🙌🏻The good news is that you've already got a detoxification system. It’s called the liver and no tea, juice cleanse or diet will do it’s job any better! . ‘It works for me so it will for you, too’ . 👋🏻Sorry but there’s no one-size-fits-all approach to nutrition and health. Genetics, age, sex and lifestyle all make us as unique as our personalities. Find what works for you, nobody else. . ‘Are you eating enough superfoods?’ . 👍🏻The key to good health isn’t, as if by magic, at the bottom of a pack of chia seeds. There is no one miracle food, so instead enjoy a balanced colourful plate embracing a wide variety of foods. . ‘Say goodbye to all the things you love in this world.’ . 😋The last thing we want is for people to take a bite of anything and have it taste like a diet. Restriction has absolutely no place in a happy, healthy relationship with eating. . 💚The diet industry just fuels feelings of guilt and shame, classing foods either as good or bad. In doing so we are damaging our relationship with what we eat. Remember, there is no diet that will do what healthy eating does. . #Rhitrition #ReNourish #Nutrition #Health
🍠 BUTTERNUT, SWEET POTATO & LENTIL TAGINE . 🌟A winter warmer that brings a taste of the middle east to our cold British nights . Serves 3-4 . 🛒YOU'LL NEED .. ✔️1 tbsp olive oil ✔️1 red onion, diced ✔️3 cloves garlic, minced ✔️750g sweet potato and ✔️butternut, chopped into cubes ✔️1 tin chickpeas (400g), drained ✔️2 Tbsp harissa paste ✔️1tsp each smoked paprika, cayenne pepper, ground cumin, ✔️ground coriander ✔️100g apricots ✔️200g dried split red lentils ✔️500ml vegetable stock ✔️1 tin canned tomatoes (400g) ✔️Salt & pepper . 👩🏼‍🍳RECIPE . 1️⃣Heat olive oil in a large heavy-bottomed saucepan or casserole dish over a medium heat. Add onion & garlic and cook for 5 mins. . 2️⃣Add the sweet potato, butternut, chickpeas, harissa paste and spices and stir to coat well. Cook for 5 mins before pouring in the vegetable stock, tinned tomatoes, and dried lentils and apricots. . 3️⃣Bring to the boil, then reduce heat to a simmer. Cook for 40 minutes, until the butternut and sweet potato have softened and the sauce has reduced. Season with salt and pepper to taste. . 4️⃣Serve with couscous (I used giant whole-wheat tossed in lemon & coriander), and sprinkle with pomegranate seeds and tahini! . 💚For more recipes, head over to my YouTube channel! Link in bio. . #ReNourish #tagine #winter #Nutrition #Recipe #HealthyRecipe #Rhitrition
💁🏼‍♀️Just like skin, the condition of your hair is an outward sign of inside health. Believe it or not, the cells that make up each strand of hair require a regular supply of key nutrients. . 💚@Pantene have asked me to share some of the nutrients you need for your hair to remain lustrous and strong! . 💪🏻Protein . 🧀 As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy Chicken, Fish, Dairy, Eggs, Edamame, Tofu . 🍠Vitamin B . Biotin is a water-soluble B vitamin and alongside Pantothenic acid (B5), too little can cause brittle hair and may lead to hair loss. @Pantene 's Superfoods Collection has a high amount of B5 alongside lipids and antioxidants! You can also find B vits in Wholegrains, Egg Yolk, Sweet Potatoes, Mushrooms . 🥦Iron . Hair follicles and roots are fed by a nutrient-rich blood supply so too little iron is a major cause of hair loss. Lentils, Spinach, Broccoli, Kale . 🥑Omega-3 . Found in the cells that line the scalp, they provide the oils that keep your scalp and hair hydrated Salmon, Mackerel, Sardines, Nuts, Seeds . 🥜Vitamin E . The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts, Seeds, Leafy Greens . 💧Water . The human body is approx. 60% water so it makes perfect sense that we need to keep this optimum level topped up 💊 Supplements . 👍🏻As long as you enjoy a varied and balanced diet, you’re almost certainly at no risk of vitamin and mineral deficiencies. There's no need to pay for expensive supplements. . AD #Rhitrition #ReNourish #PanteneSuperfood
SWEET POTATO FRITTATA . 🍳Frittatas are super simple andthey're a great go-to for breakfast, lunch, dinner, or even as just a snack. Get creative by throwing in any veggies that need using up in the fridge! . Head to YouTube for the full video! . SERVES 3-4 . 🛒YOU'LL NEED . ✔️1 large sweet potato ✔️1 tbsp olive oil ✔️2 red onions, thinly sliced ✔️2 small garlic cloves, very finely chopped ✔️6 large eggs ✔️100g feta ✔️pinch of ground nutmeg ✔️handful of parsley, finely chopped (optional) ✔️salt and black pepper salad leaves, to serve . 👩🏼‍🍳RECIPE . 1️⃣Preheat the oven to 190°C fan/210°C/420°F/gas mark 61⁄2. . 2️⃣Prick the sweet potato with a fork a few times and bake whole for 40 minutes, or until cooked through. Remove and set aside to cool. . 3️⃣While the sweet potatoes are baking, heat the oil in a 26cm ovenproof frying pan over a low-medium heat. Add the onions with a pinch of salt and cook for 10 minutes, until soft, stirring regularly (if you use a lid they will soften more quickly). Add the garlic and cook for a further minute. . 4️⃣Meanwhile crack the eggs into a bowl, crumble in the cheese, add the nutmeg and seasoning and whisk. Add the chopped parsley, if using (reserve a little to scatter on at the end). . 5️⃣When both the onions and sweet potatoes are ready, scoop out the sweet potato flesh, discarding the skins, and dollop evenly around the pan on top of the onions. Pour the egg mixture over and cook over a medium heat for 5 minutes until the eggs start to set around the edges of the pan. . 6️⃣Transfer to the oven and cook for 10–12 minutes, or until cooked through and browned on top. If you like a really browned top, slide the pan under a hot grill. Serve hot, warm or cold, scattered with the reserved parsley, if using, and with a few salad leaves alongside. . 💚Please do hit subscribe if you like this recipe and let me know what else you want to see! . 🎥@BearjamProductions . #ReNourish #Rhitrition #Fritatta #healthyrecipe #vegetarian #recipevideo
FOOD FOR THOUGHT EPISODE 9 OUT NOW! . 🎙This week's guest is @ZannaVanDijk ! . 🏃🏼‍♀Zanna is a Personal Trainer, Author and entrepreneur. . 💪🏻She is the first female UK Adidas Global Ambassador, co-founder of the #girlgains , a movement empowering women, host of BBC’s Fit and Fearless Podcast and with a passion for sustainability, Zanna has most recently founded Stay Wild Swim, a brand made from recycled ocean plastic. . 🌎Her love for travel sees Zanna blog the world so it’s wonderful to catch her at a time when she's home! . 💙Zanna's plant-based journey is fascinating having grown up on a farm to finding her passion for the environment but what's great about this episode is that we touch on everything, how food and mood are inextricably linked, where most PTs go wrong, will we ever be a sustainable world and the realities of working full-time on social media. . ⭐Click the link in my bio to take you straight to Apple Podcasts and it's also available on Spotify! . 🙌🏻Zanna is the ninth of 12 special guests on Food For Thought, after @Lisa_Snowdon @JamesMcVey @DeliciouslyElla  @InTheFrow  @Ronnie @Shona_Vertue @DrChatterjeeUK  @AliceLiveing - I hope you enjoy getting to know these amazing people that little bit more intimately! . 👍🏻If you enjoy the show, please do leave a positive review and don't forget to subscribe to be the first to hear the next episode next week! . In partnership with @HeckFoodUK #FOODFORTHOUGHTwithRhi #ZannaVanDijk #ReNourish #Rhitrition
IN THE NEWS . 😳We all know childhood obesity is a serious health concern but with now more than 1 in 5 children are already overweight or obese at age 4-5 and by age 10-11, this figure increases to 1 in 3 - it's time we all shared a responsibility to get the UK healthier! . 🤓It's not just ill health that's the result, it's poor mental health, reduced self-esteem and once obesity is established, it typically tracks through to adolescence and is linked to serious diseases of the cardiovascular system, including type 2 diabetes and stroke, and certain cancers. . 📺I was invited to speak @SkyNews on how can create strong interventions. Here are just a few of the measures we should all be promoting; . ✔Improved labelling on pre-packaged, takeaway and restaurant foods to help achieve an optimal energy balance . ✔Collaboration with the food industry, encouraging the reformulation to reduce sugar in food and drink, without increasing fat, saturated fat and salt levels . ✔Strong controls on the marketing and advertising of unhealthy food and drink . ✔Clear guidance on portion sizes for children . ✔Support for breastfeeding for all children including an improved provision for mothers to breastfeed out and about . ✔Improved early years education to inform and promote appropriate introduction of solids to the children's diet . ✔Improved access to evidence-based advice starting with expectant mothers, children and their families . 🙌🏻I don't want to stop there though, we need improved nutritional training for all healthcare professionals including GPs, universal school food standards, greater powers for local authorities and health services to transform obesigenic high-street environments. . 💚Ultimately, a whole system approach is embraced, where evidence-based nutrition is taught and shared by credible, qualified and experienced professionals to people of all ages! . 🤷🏼‍♀What do you think we can to help transform the UK's issues? With 27% of Britain’s population obese, please share your ideas and let's fight together! . #Rhitrition #Nutrition #ReNourish #Nutrition #Obesity #Diet
THE TAKEAWAY . 🍣You know the feeling, when your fridge has nothing more than milk, unidentifiable veg and a bottle of wine - it’s tempting to hit up the deliveryman! . 💚Let me be the first to say, there’s nothing wrong with this – I order on days I forget my lunchbox in clinic or when there’s just never enough hours in the day to get busy on the hob! . 🥡 But, if eating your normal order means you’re going to spend the next day feeling mentally (and most likely physically) less than your usual great self – I’ve got the answer. . 🥘I made it my mission to partner with the UK’s biggest takeaway company @Deliveroo ✔️. Then, I wanted to analyse the menus of their most popular restaurants ✔️. Having dived right into their sugar, fat, salt, fibre, you name it contents, I’ve seen it all, I’ve shortlisted over 70 delicious and nutritious dishes ✔️ . 🌱Yes, you read that right, we’ve created a Nutritionist recommended roundup of the tastiest, feel good food that arrives straight to your front door! . 🙌🏻There’s breakfast, lunch and dinner covered from your favourites including @YoSushi @JamiesItalianUK @BarBurritoUK @PodFoodUK @eatbychloe @simplehealthkitchen @rolawala @RosasThaiCafe @POW.food . 🌱I can’t tell you how proud and excited I am to launch this Nutritionist recommended menu @Deliveroo for you to start ordering from today! . 🙋🏼‍♀️So, let’s forget about what to take out of your diet this year and instead start thinking about what you should put into it. . 🙌🏻Check out the app and website now - you can thank me later! . #Rhitrition #Deliveroo #ReNourish #TakeAway #FeelGoodFood
LENTIL SPAGHETTI BOL . 🤗This has all the homely comforting tastes of Spag Bol – but just made from plants! It’s a perfect way to sneak in veggies for fussy kids too! . Serves 4 . 🛒YOU’LL NEED . ✔1 red onion, chopped ✔3 cloves garlic, crushed ✔ 2 tsp mixed herbs (or mix dried oregano, basil and sage) ✔200g mushrooms, finely chopped ✔1 red pepper, diced ✔2 small carrots (300g, grated) ✔2 tablespoons tomato puree ✔1 tin chopped tomatoes ✔200 grams red split lentils ✔500 ml veg stock ✔2 tbsp tamari (optional – but I love it!) ✔Salt & Pepper . To serve: Wholemeal spaghetti and vegan ‘parmesan’* . 👩🏼‍🍳 RECIPE . 1⃣Fry the onion and garlic in oil for 2 minutes. When it is starting to soften, season with some salt and pepper and the mixed herbs. . 2⃣Add the mushrooms and pepper and fry for a further 5 minutes, before adding the carrots . 3⃣Squeeze in the tomato puree, and pour in the chopped tomatoes . 4⃣Add the lentils and the stock and stir well. Drizzle in a splash of tamari, if using . 5⃣Simmer for about 25 minutes, until the lentils have absorbed all the water. Add a little more water during simmering if needed. Meanwhile, cook the spaghetti according to packet instructions. . 6⃣Serve with a sprinkle of parsley and vegan ‘parmesan’ . *🤗Nutritional Yeast, Walnuts/Cashews and sunflower seeds blitzed in the blender make a perfect addition sprinkled on top! . #Rhitrition #ReNourish #Nutrition #Recipe #PlantBased #Veganuary #carbs #pasta
THE GHERKIN SUPPER CLUB! . 🏙Come and join me for a rather special evening @SearcysGherkin . 👩🏼‍🍳My book #ReNourish has inspired a three-course feast at the very top of London’s most iconic tower! . 📝7pm Friday 25 January . 📌Tickets in bio . 💚I can't wait to take over the whole place and host a glamorous evening with a really engaging Q&A, so let’s blow away those winter blues, tag your friends and come along to bring January to an end in style! . 🍍Having curated the menu with their amazing team, I’ve got some brilliant recipes including a spiced roast pineapple with passion fruit and coconut! . 🍴All dietary food choices are available upon request. I’ve got you all covered 🤗 . 👋🏻Let me know if you're coming and I can't wait to see you! . #RhiannonLambert  #Rhitrition  #Searcys  #Gherkin
VEGGIE POWER . 💚All of our relationships with food have become more complicated recently, I have never seen as much availability and choice increase in everything! This means there's now so many more reasons why we might choose a certain meal, snack or drink. . 🌱Yet one food choice of my own that has remained ever present has been vegetables. Their importance is absolutely critical for us to perform optimally in every way! . 🥬In fact, what I love reading most about is how eating a diet high vegetables may be protective against depression - they effectively raise our mood. So, Remember, plant-based eating isn't just for #Veganuary , veggies should really be enjoyed all year round to help keep us as happy as we can be! . 🙋🏼‍♀️Yet for those thinking veggies are just not tasty enough, or exciting enough or even filling perhaps, I'm so excited to share @HeckFoodUK 's new range of veggie sausages! . 🤗They've had so much fun in the kitchen devising these new recipes with The Beet Goes On, Heck Bollywood Bangers, Sweet Fusion and Super Green flavours. Check them out in all the major supermarkets or HeckFood.com - you can't miss them, I'm on the pack of all the packets! . 🙌🏻They're inexpensive, easy to cook and delicious - seriously, these sausages are my dinnertime staple! . #HeckFood AD #PlantBased #Rhitrition #Nutrition
VEGAN SHEPHERD'S PIE . 🥧Now this plant-based pie is a real crowd pleaser with interchangeable ingredients for everyone's food choices. Don't forget you can freeze it in batches and simply defrost it overnight when you're ready to eat the rest! . 👩🏼‍🍳RECIPE . SERVES 4 . For topping ✔600g sweet potatoes ✔1 tbsp coconut oil ✔1 garlic clove ✔1 tsp rosemary ✔zest of 1 lemon ✔1 tbsp olive oil . For base ✔1 tbsp olive oil 1 onion ✔1 carrot, thinly sliced ✔2 garlic cloves ✔Sprigs of thyme ✔500g beef or quorn mince ✔175g mushrooms ✔6 sun-dried tomatoes ✔50ml veg stock ✔150g cooked lentils ✔1bsp balsamic vinegar . 1⃣Put the sweet potatoes into a large pan of cold water and place over a high heat. Bring to the boil, then simmer for 15 mins. . 2⃣Drain the potatoes, making sure they are as dry as possible, before returning them to same pan. Add the coconut oil and season with a pinch of salt and pepper. Mash until smooth, then set aside. . 3⃣Meanwhile start preparing the base. Add the olive oil to a large pan and sauté the onion and carrot over a medium heat for 3–4 minutes, then add garlic and thyme. Now add the mince and cook for 5–10 minutes, or until browned. . 4⃣Add the mushrooms, sun-dried tomatoes and oil from the jar. Cook for a further 3 minutes, then add the stock, lentils, balsamic vinegar. Bring to the boil, then reduce to a simmer and cook for another 15–20 minutes until the sauce is thickened and reduced. Meanwhile, preheat the oven to 180°C fan. . 5⃣Stir in the parsley, season to taste and transfer the mixture to a baking dish, about 25 x 30cm. Spread the mash over the top, scuffing it up with the back of a spoon or a fork. Sprinkle over the garlic slices, rosemary, lemon zest and olive oil. . 6⃣Transfer to oven for 10 mins, or until piping hot, and finish off under grill for a crispy golden top. . 👍🏻Please do subscribe if you want to see more and comment with any new video ideas you want me to film! . 🎥@BearjamProductions 💄@SJfroomloves 💇🏼‍♀@ClareHansford_hair . #Rhitrition #ReNourish #Nutrition #ShepherdsPie #Recipe
next page →