Useful Articles

Monday Motivation: Limitations Live in Our Minds

Does it feel like there are too many barriers preventing you from reaching your goals and what you want to achieve? Is the thought of researching how to make the right changes by yourself overwhelming? If you want to transform your life with weekly support, encouragement and the power of nutritional therapy, then find out how you can get the results you’re longing for with my Nutritional Therapy Programmes:

Limitations Live in Our Minds! Monday Motivation, by Nutrition Advice Clinic

Think Possibilities!

Allow yourself to imagine where you want to be and how you want to feel, and then set yourself goals on stepping towards it. Make it vivid, colourful and believe that you deserve it and you can do it!

Nutrition Consultations

If you’re struggling with a health condition, weight management or fitness barriers, I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to help you enjoy the freedom of great health with my Nutritional Therapy Consultation Programmes – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


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Mulled Apple Juice (Alcohol-Free)

This absolutely delicious Christmas drink will warm you up and is amazingly easy to make and it’s alcohol free! Read on for the recipe.

If you’d like dedicated 1-2-1 support with a registered nutritional therapist, book your consultation with me today:

Mulled Apple Juice Recipe by Nutrition Advice Clinic
Mulled Apple Juice Recipe (Alcohol-Free), By Nutrition Advice Clinic

The heat, orange and wonderful combination of spices may have you thinking this mulled apple juice is alcoholic when you taste it, even though it isn’t! Add an optional equivalent of 1 teaspoon of sweetener of your choice (for instance agave syrup or stevia) per cup.

Why Alcohol Free?

Here are just a few reasons why enjoying the rich flavours and spices of Christmas without alcohol is worthwhile:

  • Alcohol has been shown to detrimentally impact the microbiome / gut flora
  • Alcohol has been shown to have adverse impacts on quality of sleep
  • Alcohol adds to toxic load on the liver
  • Alcohol can weaken the immune system and ability to fight off infections

Mulled Apple Juice (Alcohol-Free) Recipe

  • Apple Juice – 1 litre (fresh pressed)
  • Oranges, fresh – 2 (sliced)
  • Cinnamon – 4 sticks
  • Nutmeg, whole – 4 kernels
  • Star Anise – 8 pods
  • Bay Leaves – 16 Green
  • Cardamom – 24 pods
  • Whole Cloves – 24
  • Whole Allspice – 24 berries

Slow cook for 4 hours on low heat, or boil for 15 minutes and leave in the pan for 30 minutes.

Your Questions & Comments

Let me know if you tried this recipe or have other favourite alcohol free drinks for Christmas. Do you have any questions about this post? Let me know in the comments…

Nutrition Consultations

If you’re struggling with a health condition, I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to help you transform your life. I can help you enjoy the freedom of great health with my 10 Week Personalised Programme or Pay As You Go nutrition consultations – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


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Bollywood Dancer, Bhangra Cardio Workout, By Nutrition Advice Clinic

Wednesday Workout: Try Something New! Cardio Fun With Bhangra

Are you battling with wanting to exercise but lacking inspiration or don’t have access to gym classes and equipment? If you want to transform your life with practical exercise and lifestyle recommendations, that are tailored for you, combined with the power of nutritional therapy, then find out how you can get the results you’re longing for with my Nutritional Therapy Consultation Programmes.

Bhangra Cardio Workout for Diabetes, by Nutrition Advice Clinic
Bhangra Cardio Workout for Diabetes, by Nutrition Advice Clinic

For 15 Minutes, Be The Star of Your Own Bollywood Movie

Exercise doesn’t always have to be serious. If the thought of press-ups, squats and planks is putting you off, then mix it up and have some fun too! How about immersing yourself in some light-hearted fun whilst getting a cardio workout at the same time? You can be the star of your own Slumdog Millionaire success story. I love to try new things, because whilst our brains like reliability and predictability, they also crave novelty. So this is what I’m going to be trying this week.

Learn 3 Basic Moves in Just Over 10 Minutes

Today I found this wonderful tutorial video showing 3 straight forward bhangra moves, that will get your whole body working (think Zumba combined with comedy). The moves are energetic and challenging, so as well as keeping your body active it will keep your brain active too. I get excited by workouts where my mind is occupied by an enjoyable activity and the exercise is a bonus outcome, plus I do the activity for longer because it makes the time fly by.

Bhangra Songs to Workout To

So now you’ve learnt the moves and set the scene in your imagination for being a hero with 100 colourful backing dancers, try it out for 15 minutes. And definitely smile big and grin while you’re doing it, and have a good giggle at footwork fumbles (and these crazy videos)! This is absolutely meant to be a fun fifteen minutes to lift your heart and pump your circulation too. I’ve even put a playlist together for you with bhangra dance songs to help you along:

Send me Your Bhangra Workout Song Suggestions

Do you know a good bhangra song to dance and smile to? Send me your links! And if you’re feeling brave – I would absolutely to see your short video clips of your bhangra workout. Post your links in the comments!

Nutrition Consultations

If you have diabetes type 2, high cholesterol or blood pressure, weight struggles or other health conditions, I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to help you enjoy the freedom of great health with my Step-By-Step or 90 Day Fast-Track Programme. Book a call back and I’ll talk you through it – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


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Monday Motivation, Beautiful Scenery, by Nutrition Advice Clinic

Monday Motivation: Decision to Act

Are you struggling to get motivated? Feeling confused and don’t know where to start? If you want to transform your life with weekly support, motivation and the power of nutritional therapy, then find out how you can get the results you’re longing for with my Nutritional Therapy Programmes:

Monday Motivation, Beautiful Scenery, by Nutrition Advice Clinic
Make the decision to Act! Monday Motivation, by Nutrition Advice Clinic

Take The Decision to Act!

Take the decision to act today! It could be something you’ve been thinking about for a while, or a new tip you came across recently. Give it a go and see if it works for you.

Nutrition Consultations

If you have diabetes type 2, high cholesterol or blood pressure, weight struggles or other health conditions, I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to help you enjoy the freedom of great health with my Step-By-Step or 90 Day Fast-Track Programmes – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


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Hummus Recipe for Diabetes & Cholesterol, By Nutrition Advice Clinic

Hummus For Balancing Blood Sugar & Cholesterol Levels

Hummus should be called a superfood! As part of a Mediterranean style diet it can help you in your journey to break from diabetes type 2 and high cholesterol. Find out how it does this, and try the delicious and easy recipe by reading on below. If you’d like dedicated 1-2-1 support with a registered nutritional therapist, book your consultation with me today:

Hummus Recipe for Diabetes & Cholesterol, By Nutrition Advice Clinic
Hummus Recipe for Diabetes & Cholesterol, By Nutrition Advice Clinic

How Hummus Can Help Diabetes & Cholesterol Levels

  • Chickpeas give an all round package of carbohydrate, fibre and protein, and the last two components help to give a steadier release of glucose into your blood stream. The phytosterols in beans and pulses can also help to reduce “bad” cholesterol.
  • Olive oil is a “heart healthy” oil, rich in monounsaturated fatty acids. (Check the ingredients if you’re buying hummus from the supermarket). It can help with lowering blood sugar and “bad” cholesterol.
  • Red peppers eaten raw are one of the best sources of vitamin C per gram of weight, and vitamin C supports immune function (which can be weakened with diabetes). The water and fibre content also helps to lower the glycaemic load of the meal.
  • Garlic can help reduce both inflammation and “bad” cholesterol (which may be increased with diabetes), and can also help to reduce blood sugar levels.

Make Your Own Hummus At Home in Batches

Hummus is widely available in most supermarkets and making hummus at home from scratch is extremely easy if you have a food processor. You just have to throw all the ingredients in and whizz them together! You can make hummus as a batch, spoon it into small tubs and freeze them.

Delicious & Easy Hummus Recipe

  • Chickpeas – 2 cans (550g)
  • Lemons – 2 large, juiced (180ml)
  • Lemon Rind – from 1 large lemon OR
  • Sumac – 2 tsp
  • Olive Oil – 6 tbsp
  • Tahini – 4 tbsp
  • Cumin Seeds – 2 flat tsp
  • Salt – 1/2 tsp *
  • Garlic – 3 large cloves
  • Sweet Paprika – 1 flat dsp

*omit the salt if you’re experiencing hypertension / high blood pressure

Your Questions & Comments

Let me know if you tried hummus or made this recipe, or if you already eat hummus! Do you have any questions about this post? Let me know in the comments…

Nutrition Consultations

If you have diabetes type 2, high cholesterol or blood pressure, weight struggles or other health conditions, I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to help you transform your life and enjoy the freedom of great health with my Step-By-Step or 90 Day Fast-Track Programmes – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


What The Science Says

  • “Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management and glucose and insulin regulation, as well as have a positive impact on some markers of cardiovascular disease (CVD)
  • Long-term pulse consumption of 5 cups per week appears to result consistently in improvements in glycemic control… reduction of risk for cardiovascular disease…[and] the management of hyperlipidemia in persons with type 2 diabetes. Pulse consumption can contribute to improving satiety, reducing food intake and regulating body weight, which can reduce obesity risk and, in turn, improve diabetes management”
  • “…consumption of legumes within a varied and Mediterranean diet has beneficial effects in prevention and control of many diseases, including chronic kidney disease (CKD)
  • “…culinary processing of legumes is a very useful tool to reduce potassium and phosphorus content to acceptable levels for their consumption by renal patients... But, this also reveals the need to update CKD dietary guidelines.”
  • “…canned legumes consumption would not be a problem due to its low potassium and phosphorus content, and its use would ease and shorten culinary preparation times considerably.”

References

  • Ferreira, H. et al. (2021) ‘Benefits of pulse consumption on metabolism and health: A systematic review of randomized controlled trials’, Critical Reviews in Food Science and Nutrition. Bellwether Publishing, Ltd., 61(1), pp. 85–96. doi: 10.1080/10408398.2020.1716680.
  • Martínez-Pineda, M. et al. (2019) ‘Cooking Legumes: A Way for Their Inclusion in the Renal Patient Diet’, Journal of Renal Nutrition. W.B. Saunders, 29(2), pp. 118–125. doi: 10.1053/j.jrn.2018.08.001.
  • Ramdath, D., Renwick, S. and Duncan, A. M. (2016) ‘The Role of Pulses in the Dietary Management of Diabetes’, Canadian Journal of Diabetes. Elsevier B.V., pp. 355–363. doi: 10.1016/j.jcjd.2016.05.015.
  • Wallace, T., Murray, R. and Zelman, K. (2016) ‘The Nutritional Value and Health Benefits of Chickpeas and Hummus’, Nutrients. MDPI AG, 8(12), p. 766. doi: 10.3390/nu8120766.

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