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  • 17/08/2019 0 Comments
    Burn Fat Faster...Keto Style

    Burn fat faster than ever!

    Watch your fat disappear! Ketogenic(‘keto’) diets are back in fashion.

    You’ve probably read the headlines and wondered whether you should take the plunge if the results are really that dramatic and that easy. But are they, though?

    This blog will give you the inside line on what the diet involves, whether it’s healthy and even sustainable for ‘normal’ people. Here goes …

    The keto diet is the ultimate low carb diet. It’s also moderate in terms of protein and very high in fat.

    In essence, it’s pretty much like the Atkins diet, but its fans like to describe it as a more modern version of it, now with a solid scientific basis. Recent
    research over the last decade or so has provided evidence of the therapeutic potential of ketogenic diets in many health conditions, including diabetes,
    polycystic ovary syndrome (PCOS), acne, neurological conditions and the management of respiratory and cardio-vascular risk factors.

    Although dieters tend to lose weight, there is more of an emphasis of the ketogenic diet as a therapeutic diet, which may improve compliance for those that follow it for health reasons.

    Like the Atkins diet, the ketogenic diet aims at keeping the body in permanent ketosis. Let’s take a look at what that actually is …

    Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it into the cells. It’s the fat storage hormone produced in direct proportion to the type and
    quality of carbs consumed. When you lower the intake of carbs in your diet, you force the body into a state of ketosis.

    Ketosis is a natural process that helps you survive when food intake is low. When in this state, you produce ketone
    bodies or ketones, which are produced from the breakdown of fats in the liver. They are an alternative source of energy, when glucose is not available. Energy from ketones works just as well and feels no different – better, if anything, and the brain actually prefers ketones.

    What do you eat?
    The ketogenic diet is largely based  on protein and fat and is filling and satisfying. This means no hunger cravings and consistent energy levels.
    The downside is the diet is very strict. Cutting out carbs means more than just avoiding the bread, pasta, rice and potatoes that we
    think of as carbohydrates, but also other foods including many fruits and a number of starchy vegetables and even some nuts, such as cashews. What you
    might not be prepared for is having to cut back on alcohol (it’s not cut it out entirely – spirits are OK but watch the sugary mixers, and champagne and wine
    are not so bad in moderation but it very much depends on your sensitivity to carbs), and your favourite cappuccino or latte, too.

    IN

    Meat, fish, poultry, eggs. Leafy Greens like spinach and kale.

    Above ground vegetables like broccoli, cauliflower, etc. High Fat Dairy like hard cheeses, cream, butter, etc. Nuts and seeds, Avocado

    Berries – raspberries, strawberries, blueberries blackberries, and other low GL berries

    Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

    OUT

    Grains like wheat, corn, rice, barley.

    Sugars: honey, agave, maple syrup.

    Fruit like apples, bananas, oranges. Potato, yams, etc.


    Getting into ketosis

    There are no fixed percentages for macronutrient distribution (ie not a specific ratio of fats, carbs, etc.) as not everyone is equally sensitive to
    carbohydrates. This means you’ll have to test where your carb threshold lies by measuring ketone bodies in the urine, blood or breath.

    You might be reading this thinking, ‘I can do this’, but the reality can be very testing. One client of mine was committed for 16 days and didn’t, during that
    time, ever reach ketosis. It can, in fact, take 4 weeks to get there and during the transition period many experience ‘keto flu’ – flu-like symptoms,
    headaches, tiredness, and weakness. This happens when the body runs out of glucose and has not yet learned to switch to using fat for energy – that’s
    because it hasn’t had to for such a long time. Until you become ‘fat adapted (i.e. your body has re-learned to use fat) there is a period of low energy. It
    is this taxing time that can put people off.

    The people that do well on a ketogenic diet are those with a really compelling reason to do it, perhaps one of the chronic health conditions this diet can
    help. The rest of us mere mortals will struggle to be committed enough to get into and stay in ketosis.

    If you are keen to find out more about ketogenic diets or if you'd like to book a complimentary call to discuss which approach to weight loss would best suit you, please do get in touch.

    https://www.thequeenofhealth.ie/contact


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  • 09/08/2019 0 Comments
    Has the peri-menopause got you going crazy??

    The peri-menopause can be one of the trickiest times for women to get their head around. One minute you’re 30, full of energy to do
    all the things you want in your life. Yes, there may be challenges but none of them seem unmanageable. Life – especially when you look back – seemed pretty
    great. All of a sudden it seems life and age have snuck up on you. You’re just not quite the same person you used to be. You notice you get tired more easily,
    some days you’re literally dragging yourself through the day, you’ve lost your get up and go for no reason, the weight you used to be able to lose in the
    run-up to an important event stays stubbornly in place no matter what you try, and you can’t seem to shift that foggy feeling in your brain. But it can’t be
    the menopause, right? You’re too young…

    The menopause actually refers to a time when you haven’t had a single period for at least a year. The run-up to it can last for
    years and it’s called the peri-menopause. Think of it as the menopause transition. It can take eight to ten years! Women typically start to experience
    it in their 40s – and often the most obvious signs are that your periods go a little crazy - though for some it can even start in their 30s.

    In the peri-menopause, levels of one of the main female sex hormones, oestrogen, rises and falls unevenly. The length of time between periods may be longer or
    shorter, your flow may be light to really heavy and with worse PMS than ever before, and you may even skip some periods – before they come back with a
    vengeance.

    You might also experience some of the symptoms traditionally associated with the menopause, like night sweats, hot flushes,
    sleep problems, mood swings, more UTIs like cystitis and vaginal dryness. Around this time, you might begin to notice that weight loss becomes trickier
    and your digestion gets a little shaky.

    The way some talk about the perimenopause, you’d think it was a disease. There’s no need to go to your doctor to get an official
    diagnosis – although it’s definitely worth booking and appointment, if you notice any of these specific symptoms, as they can point to other problems and it’s
    always better to be safe than sorry. Fibroids are something very common at this
    time.

    spotting after your period
    blood clots during your period
    bleeding after sex
    periods that are much
    longer or much shorter than normal

    If you are really struggling with your energy levels, it’s also worth getting our thyroid checked, if it hasn’t already been because
    perimenopausal and menopausal women are at greater risk of thyroid dysfunction. Added to this, thyroid symptoms can mimic
    menopausal symptoms. The ovaries, uterus, adrenal glands and the brain require adequate thyroid hormones to function.

    Whatever your specific symptoms are, a tailored nutrition plan can really help. I know you could Google diet for perimenopause’, but the truth is – and I know this from working with many clients dealing with
    symptoms and also because from time to time I like to hang out in menopause online forums – the answer lies not in fixing yourself symptom by symptom. In
    the human body everything is connected in ways you might not imagine. Looking at the whole of you rather
    than individual complaints is the way forward.

    I work with women who are done with dealing with feeling a shadow of the person they used
    to know and love. 

    But I want to give you something to help you get started. Maintaining a stable blood sugar level can help. To do this:

    ·Eat three meals a day at regular intervals.

    · Eat a palm-sized portion of protein at each meal (meat
    and poultry, fish and seafood, tofu, eggs, beans, lentils, chickpeas, nuts and
    seeds – ideally nothing in batter or breadcrumbs).

    · Don’t worry about healthy fats, like olive oil and
    avocados (the calories in vs calories out myth has been debunked now for a
    while).

    · Eat a minimum of five portions (three heaped
    tablespoons) of non-starchy vegetables / salad per day. Always have vegetables
    / salad with lunch and dinner, breakfast, too, if you wish. There is no upper
    limit on how many vegetables you can eat. The ideal options are anything that
    grows above ground.

    · Eat two portions of low glycaemic fruit per day, with
    meals - bananas are high in sugar, however handy they are to transport so try
    to stick to berries of any kind, apples, pears, plums, tangerines or similar,
    lemon and lime, peaches and nectarines.

    ·
    Ideally you should feel satisfied from your main meals
    and not require snacks though the day, however, should you feel hungry or if
    you are working out, you can have one snack per day – something like oatcakes
    with cream cheese, hummus, cottage cheese, ham and tomato, a small pot of
    natural yoghurt with berries, a Bounce ball, a handful of nuts and/or seeds, a
    matchbox-sized chunk of cheese with an apple, cut up apple and unsweetened nut
    butter.



    You would be amazed the difference a really good sleep can have on symptoms as it helps managing stress levels.

    On both counts, Epsom salt baths deliver amazing results. You’ll also want to put in place a proper sleep plan that limits screen time at least one hour before bed, has some wind-down time, involves a dark room (or eye mask) … I know you understand that on an intellectual level. But are you actually doing anything about it?

    This is already a lot for you to think about so I will leave you with this. Choose to work on ONE thing only this week. It doesn’t really matter what it is. Don’t take on too much at once. Get really good at getting an early night, winding down with a book and enjoying the benefit of good sleep. Or focus on getting in more veg into your diet. Or eating a good breakfast using the guidelines above. 


    Which will you choose?


    If you need any more support you can always email me 


    Do check out my private facebook community for likeminded women supporting each others womanly journeys!!



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  • 22/07/2019 - Nichola Flood 0 Comments
    Celebrate your victories, not just the numbers





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  • How to switch off the hunger hormone
    03/07/2019 - Nichola Flood 0 Comments
    How to switch off the ‘hunger hormone’




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  • What cravings really reveal about your health
    12/06/2019 0 Comments
    What cravings really reveal about your health

    Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery. However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.

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  • stress
    06/05/2019 0 Comments
    Why work stress makes you eat more at dinnertime (and what to do about it)

    If your job is stressing you out, it’s more likely that you will overeat at dinnertime, new research has found. But a good night’s sleep can counter the effect of work stress and help reduce the chances that you’ll comfort eat in the evening. The study in the Journal of Applied Psychology is one of the first to investigate how psychological experiences at work shape our eating patterns.

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  • 06/05/2019 0 Comments
    Weight Loss, celebrate your victories, not just the numbers on the scales!!

    Have you ever heard of Non Scale Victories? It’s often shortened to NSV. You’ll find a lot of talk about this if you hang out on social media long enough. And these are really something worth celebrating.
    My weight loss clients come to see me because they want to lose weight. And they do. But what they also come away with is so much more: NSVs.
    I always focus on slow but sure weight loss for so many reasons. Here are a few: Fast weight loss is what you get with a very low calorie diet or even that very trendy ketogenic diet that is incredibly high fat and very, very low on carbs. Both are a quick fix but they are also not only difficult to do, but more than anything they are difficult to maintain.

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  • chicken curry recipe
    06/05/2019 0 Comments
    The Queen Of Health Chicken Curry

    For more recipes like this checkout my Body Beautiful Programmes and get a copy of my recently published book click here.

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  • seven wrinkle
    06/05/2019 0 Comments
    Seven-Step Wrinkle-Busting Plan

    Want to know the secret to banishing wrinkles and having dewy, fresh looking skin forever? Wrinkles are, unfortunately, a natural part of the ageing process. As you get older and your skin gets thinner, drier and less elastic, it’s less able to protect itself from damage. Environmental influences like UV light from the sun, pollution, hormonal imbalances, smoking, food, drink and even cosmetics can negatively impact the skin.

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  • Kick Those Cravings Into Touch 3
    06/05/2019 0 Comments
    Kick cravings into touch

    Everyone gets cravings from time to time. Sometimes you kid yourself that it is your body telling you that you need to have something (and there is some truth in this – more on that later). Most of the time, however, it is habit. There are some simple steps you can take to manage cravings and avoid binges. Using a combination of these steps will be most effective and some techniques will work better than others for you, so it’s best to Experiment.

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  • 06/05/2019 0 Comments
    How much should I be eating?

    I am often asked by clients – and in fact many other people I come across as soon as they discover I am a nutritional, Health & weight loss coach– ‘how much should I be Eating?’

    This is never a straightforward question but I’m going to give you some general guidance if this is something you’d like answered, too.

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  • Exercise adds 10 years to your life
    06/05/2019 0 Comments
    Exercise adds 10 years to your life

    Exercising for just 30 minutes a day could help you live an extra 10 years, according to a brand new study. American experts who carried out the research found that women who regularly worked out could slow down the rate at which their cells aged. What’s more,the study points to the fact you CAN prolong the onset of wrinkles and grey hair, as damaged cells are what cause the signs of ageing. This is clearly very welcome news Indeed!

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  • 06/05/2019 0 Comments
    Banana Pecan Bread Recipe

    This high-protein, grain-free bread makes a delicious breakfast option. You’ll need a food processor or blender to grind the pecan nuts to form a flour-like consistency.
    The bread is best served warm or toasted, spread with a little coconut oil or nut butter.

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  • 06/05/2019 0 Comments
    Arthritis and what to eat alleviate some of the symptoms

    As you get older, one of the things that can start to happen is that you experience aches and pains. If your aches and pains are a regular feature of your life, it’s definitely worth asking your doctor or physio for advice. Sometimes that regular twinge you are getting is something more serious, but don’t let the possibility of ‘something more serious’ prevent you from getting it checked out. If it’s nothing but creaking joints, that’s great. If it’s something else, well we can work on that, too.

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  • Struggling with sleep
    06/05/2019 0 Comments
    Struggling with sleep? You are not the only one

    So many people I see in clinic struggle with the effects of poor sleep. So, in aid of National Sleep Awareness Week this week, I want to talk to you about why a good sleep is so important and how you can go about getting it!
    A good night’s sleep is as important to health as eating the right things and exercise. Your physical and emotional wellbeing depend on getting enough. Yet we’re living in sleep-deprived times. Some people are even competitive about how little sleep they’re getting, like dragging yourself through the day on four hours’ rest is a badge of honour. Scientists even say we’re now getting an hour or two less sleep each night than we were 60 years ago. And the effect on our bodies is not good.

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  • Are you functioning on all cylinders?
    06/05/2019 0 Comments
    Are you functioning on all cylinders?

    A brand new year is the ideal time to reboot your system and commit to glowing health – and thinking about thyroid health is a good place to start.
    If you often feel you’re dragging yourself through the day or you’ve been struggling to lose weight for a long while despite eating all the right things, it might be worth considering whether your thyroid is doing the job it should.
    The thyroid – a butterfly-shaped gland located in the neck – is the body’s internal motor, effectively setting the speed at which the body works. If it’s not up to scratch, you might experience a whole host of uncomfortable or annoying symptoms (see below).
    The hormones it makes affect most cells in the body by increasing the basal metabolic rate, as well as augmenting heat production. That’s why people with an underactive thyroid often struggle to lose weight, feel the cold more easily and have low energy – imagine a record player playing a record at reduced speed.

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