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 Step-By-Step and 90 Day Fast-Track 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 Step-By-Step and 90 Day Fast-Track 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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Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Iron & Zinc

Do you eat these foods, and do you eat them in the right amounts? What do Iron and Zinc actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Iron & Zinc Food List, by Nutrition Advice Clinic
Immunity Series, Iron & Zinc Food List, by Nutrition Advice Clinic

Your immune cell troops can suffocate pathogens

At various points in this series, we’ve talked about antioxidants and how they’re important for neutralising free radicals to protect your cells from a chain reaction of damage. We’ve looked at vitamins and minerals that support antioxidant actions. However your immune cell troops use some minerals such as Iron to create free radicals in the first place as a powerful weapon to destroy pathogens. Another method your immune cell troops use to destroy pathogens is to suffocate them with toxic levels of Zinc (to help visual this, imagine your troops are unleashing a toxic gas cloud on to the enemy)!

Both Iron and Zinc are also required for the normal growth, development and activity of you immune cell army and in the case of Iron, the development of healthy red blood cells. They both play roles in healing to repair your body’s tissues if they’re damaged by physical injury or pathogen attacks, and deficiencies of these minerals are linked to infectious diseases.

Iron – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Iron (for adults). At least 2 of:

  • Soya Beans, 1 cup
  • Spinach, 1.5 cups
  • Swiss Chard, 2 cups
  • Lentils, 1.5 cups
  • Tahini, 2 tbsp
  • Kidney Beans, 2 cups
  • Chickpeas, 2 cups

Zinc Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Zinc (for adults). At least 2 of:

  • Oats, 3/4 cup
  • Cashews, 3/4 cup
  • Chickpeas, 2 cups
  • Lentils, 2 cups
  • Tahini, 3 tbsp
  • Pumpkin Seeds, 1/2 cup

Meal Ideas

  • Overnight Oats, topped with pumpkin seeds
  • Tahini spooned over fresh banana + a sprinkle of cacao/carob powder
  • Swiss chard and lentil curry
  • Teriyaki tempeh (soya beans) with wholewheat noodles
  • Falafels (chickpeas) with fresh baby leaf spinach
  • Red kidney beans in mexican chilli

Nutrition Consultation

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. 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 address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions

HUGE ANNOUNCEMENT!

I’m launching a tribe and I’d love you to become a FOUNDATIONAL MEMBER and a TORCH BEARER.

I’m launching “Break Free From Diabetes” which is designed for people who feel trapped and worried by type 2 diabetes and want to enjoy the freedom of great health.

If you’ve followed my journey as a Nutritional Therapist, if you’re passionate about breaking free from diabetes then I’d love you to become a foundational member who’ll receive weekly free resources, tools and techniques to help you to achieve the freedom of great health. I sincerely believe you deserve this, and that everyone has a fundamental right to great health. If this resonates with you, then be a part of this tribe and request to join now at: facebook.com/groups/breakingfreefromdiabetes:

This truly is exciting! Our tribe launches very soon on the Thursday 14th January and it needs people like you!


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