All posts tagged: nutritionist

A nutritionist says consuming more of this type of food when using GLP-1 medications can offset some of the most unpleasant side-effects—and it’s not protein

A nutritionist says consuming more of this type of food when using GLP-1 medications can offset some of the most unpleasant side-effects—and it’s not protein

Published by Jenni Sidey

When people start using GLP-1 medications like Ozempic, Mounjaro or Wegovy, they feel fuller and therefore they feel less hungry. As a consequence, daily calorie intake tends to fall, promoting weight loss. That’s the happy side-effect. A less pleasant side-effect is often poor gastrointestinal tolerance, resulting in feelings of nausea, or bouts of constipation or diarrhoea. Article continues below You may like London-based nutritional therapist and personal trainer Tomas Mitkus says another negative consequence of a restricted diet is a reduction in vital vitamins, nutrients and especially dietary fiber. “Fiber intake is often low for GLP-1 users,” the founder of Healthier Sapiens tells Fit&Well. “Generally, in the population, people rarely hit their daily recommended intake.” For women, that’s in the region of 25g of fiber per day; for men that’s around 30g. “People on average get half of that,” Mitkus says. “Increasing high-fiber, minimally-processed carb sources like vegetables, legumes and wholegrains would be beneficial for everyone—and especially for people using GLP-1 medication.” Start your week with achievable workout ideas, health tips and wellbeing advice in …

Muscle loss is one of the most common side effects when using GLP-1 medications—a personal trainer and nutritionist says these two strategies will help you keep hold of it

Muscle loss is one of the most common side effects when using GLP-1 medications—a personal trainer and nutritionist says these two strategies will help you keep hold of it

Published by Jenni Sidey

GLP-1 medications have revolutionized weight loss. Designed for chronic weight management and to treat type 2 diabetes, glucagon-like peptide-1 receptor agonists such as Ozempic, Mounjaro and Wegovy essentially work by promoting weight loss through increased fullness and reduction of appetite. These medications have been credited with helping some users with chronic obesity lose considerable amounts of weight. However, this weight loss isn’t always just fat loss. Article continues below You may like London-based nutritional therapist and personal trainer Tomas Mitkus says it can also be coupled with significant muscle loss, unless you follow two tried-and-tested strategies to preserve it. “One of the key drivers for body composition changes with GLP-1s is loss of muscle mass,” the founder of Healthier Sapiens tells Fit&Well. “There is some research that shows approximately 30% of the body weight lost on GLP-1 drugs is muscle mass. If you lose 50 pounds, 15 pounds could be muscle loss.” The body will actively catabolize muscle, Mitkus explains, as a safety mechanism. Start your week with achievable workout ideas, health tips and wellbeing …

I hired a nutritionist to help me prep for the London Marathon. This is what I found

I hired a nutritionist to help me prep for the London Marathon. This is what I found

Published by Daniella Wilson

Get the Well Enough newsletter with Harry Bullmore for tips on living a healthier, happier and longer life Get the Well Enough email with Harry Bullmore Get the Well Enough email with Harry Bullmore For most of my life, running and nutrition were never things I took seriously. I grew up overweight, and food was something I turned to for comfort. It was less about fuelling my body and more about trying to feel better in the moment which is something that often left me feeling worse. I found myself stuck in cycles of bingeing, eating foods that lacked nutritional value and avoiding exercise altogether. When I first moved to London, things didn’t change overnight. For two years, I was on and off in the gym, struggling with consistency – and more importantly, lacking a sense of community. It wasn’t until I decided to start a run club that something shifted. Being surrounded by people who were motivated, disciplined and achieving incredible things pushed me out of my comfort zone. That environment led me to …

A nutritionist says the 30-30-30 plan is the easiest way to boost energy and reduce cravings

A nutritionist says the 30-30-30 plan is the easiest way to boost energy and reduce cravings

Published by Jenni Sidey

From protein-maxxing to intermittent fasting, with so much nutrition advice online it can be hard to know what’s actually worth trying. It doesn’t have to be so complicated though, according to registered nutritionist Emma Bardwell, who has created a healthy food plan that’s easy to follow. “This isn’t about rigid rules but about creating a structure that supports appetite, energy and overall health,” explains Bardwell, author of The 30g Plan and The Fibre Effect. Article continues below You may like Bringing together everything she’s learned in over a decade as a nutritionist, Bardwell’s created the 30-30-30 plan, which focuses on three simple targets: 30g of protein a meal 30g of fibre a day 30 different plant foods across the week It’s less about removing foods from your diet or tracking calories. Instead, shifting the focus to consistently meeting these three goals. Bardwell’s plan is particularly helpful for women in midlife when hormonal changes impact appetite, body composition and energy levels. “Protein supports muscle maintenance and satiety, fiber plays a key role in gut health, blood …

The best foods to eat when you’re feeling sick, according to a nutritionist

The best foods to eat when you’re feeling sick, according to a nutritionist

Published by Daniella Wilson

Get the Well Enough newsletter with Harry Bullmore for tips on living a healthier, happier and longer life Get the Well Enough email with Harry Bullmore Get the Well Enough email with Harry Bullmore Feeling under the weather? You’re not alone. Some 23 million Americans have fallen ill so far this cold and flu season. Viruses and other offending invaders attack the immune system, targeting and destroying white blood cells. That’s how people get sick. But vitamins and nutrients found in many delicious foods can speed up the healing process, according to Cleveland Clinic nutritionist Kavitha Krishnan. “Poor nutrition before or during the healing process can delay your healing,” she said. “While eating well can help the body heal faster and fight infection.” Here’s some options to add to meals whether you’re suffering from a respiratory illness, gastrointestinal issues or harmful inflammation that leads to chronic disease. open image in gallery Eating well can help the body heal faster and fight infection, nutritionists say (Getty Images for St. Regis) Respiratory illnesses When it comes to …

The best foods to eat when you’re feeling sick, according to a nutritionist

A nutritionist explains what to eat if you’re not feeling well

Published by Daniella Wilson

Get the Well Enough newsletter with Harry Bullmore for tips on living a healthier, happier and longer life Get the Well Enough email with Harry Bullmore Get the Well Enough email with Harry Bullmore Feeling under the weather? You’re not alone. Some 23 million Americans have fallen ill so far this cold and flu season. Viruses and other offending invaders attack the immune system, targeting and destroying white blood cells. That’s how people get sick. But vitamins and nutrients found in many delicious foods can speed up the healing process, according to Cleveland Clinic nutritionist Kavitha Krishnan. “Poor nutrition before or during the healing process can delay your healing,” she said. “While eating well can help the body heal faster and fight infection.” Here’s some options to add to meals whether you’re suffering from a respiratory illness, gastrointestinal issues or harmful inflammation that leads to chronic disease. open image in gallery Eating well can help the body heal faster and fight infection, nutritionists say (Getty Images for St. Regis) Respiratory illnesses When it comes to …

The best foods to eat when you’re feeling sick, according to a nutritionist

What to eat when you’re feeling sick, according to a nutritionist

Published by Daniella Wilson

Get the Well Enough newsletter with Harry Bullmore for tips on living a healthier, happier and longer life Get the Well Enough email with Harry Bullmore Get the Well Enough email with Harry Bullmore Feeling under the weather? You’re not alone. Some 23 million Americans have fallen ill so far this cold and flu season. Viruses and other offending invaders attack the immune system, targeting and destroying white blood cells. That’s how people get sick. But vitamins and nutrients found in many delicious foods can speed up the healing process, according to Cleveland Clinic nutritionist Kavitha Krishnan. “Poor nutrition before or during the healing process can delay your healing,” she said. “While eating well can help the body heal faster and fight infection.” Here’s some options to add to meals whether you’re suffering from a respiratory illness, gastrointestinal issues or harmful inflammation that leads to chronic disease. open image in gallery Eating well can help the body heal faster and fight infection, nutritionists say (Getty Images for St. Regis) Respiratory illnesses When it comes to …

A nutritionist wants you to consider not just when you eat, but what you eat if you can’t sleep at night

A nutritionist wants you to consider not just when you eat, but what you eat if you can’t sleep at night

Published by Jenni Sidey

We’ve all been there: lying awake at 2am with a racing mind, wondering why you can’t sleep. While the odd restless night is usually nothing to worry about, if you’re struggling to fall asleep regularly—or waking up feeling even more exhausted—it could be a sign that something in your daily routine is to blame. And that something could be your diet, according to Sophie Bertrand, resident nutritionist for Abbott’s Lingo—an everyday wearable that tracks your glucose around the clock. You may like She explains that those sleepless nights could be down to what you eat and when you eat it. “Aim to finish your last meal two to three hours before sleep as eating too close to bedtime may cause a spike in glucose levels and insulin,” says Bertrand. “This inhibits the release of growth hormones and can signal wakefulness to the body.” And while many of us may already know that eating too close to bedtime is a no-go, timing isn’t all that matters, what you eat before bed matters too, as does what …

Nutritionist warns these supplement cocktails could cause heart palpitations

Nutritionist warns these supplement cocktails could cause heart palpitations

Published by Daniella Wilson

Supplements have been rapidly rising in popularity, with online creators swearing by certain nutrients for glowing skin, a better night’s sleep and functioning digestion.  Medical practitioners are also known to advocate for specific combinations of supplements – but how much do we really know about the tiny capsules we ingest each morning? Could they be doing more harm than good if we don’t match them up correctly before we gulp them down? Combining supplements is more than just buying a few bottles from your local Boots and hoping for the best. The ingredients in these added nutrients interact with each other and sometimes, not in a good way.  To break down which cocktail of supplements works well and which ones could be putting your health at risk, we spoke with dietician and nutritionist Raquel Britzke.  Why does it matter if you take your supplements at the same time? Mixing supplements isn’t always a bad idea, but it is important to be aware of what active ingredients are in each tablet to understand how your body …

The money-saving 5-4-3-2-1 food shop hack explained by a nutritionist

The money-saving 5-4-3-2-1 food shop hack explained by a nutritionist

Published by Daniella Wilson

Love it or hate it, supermarket shopping is an essential activity in everyone’s life. At least once a week, someone in every household will venture out to the cold aisles of their local food shop and go through the usual routine of stocking up the cupboards. But what if we told you there was a way to simplify this process and save on costs without compromising on quality?  The 5-4-3-2-1 hack is taking the internet by storm, as users share their experiences with the food shopping workaround. Encouraging others to try it out for themselves, thousands of videos document people filling up their trolley using the method.  Aside from ensuring you stick to a budget, fans of the hack are also claiming it can help you stick to your health goals by eliminating the unhealthy purchases that find their way into baskets at the last minute.  To debunk this trend, we asked leading nutritionist and Sunday Times bestselling author, Rhiannon Lambert, to outline the benefits of counting down from five while wandering the supermarket aisles.  …