The Healthiest Snack in the World
In this article we are going to look at some research looking at intermittent periods of exercise and its impact on muscle protein synthesis. We also explore other benefits of exercise snacking.
Author Archives: Fay Grant
5 basic nutrition weight loss tips by a nutritionist that don’t involve counting calories
Creating a calorie deficit is an accepted goal to effectively support someone’s weight loss journey. However, not everyone wants to track, measure, or count calories. Below you will find some tips that are not directly quantifying calories but may help...
What is the best type of exercise for weight loss and fat loss?
If you are embarking on a weight and fat loss journey and want long-term success, you may be considering what exercise can help you reach you best reach your goals. This article covers the pros and cons of different exercise...
How to manage hunger successfully for weight loss
What is hunger? Hunger is a physiological process – in other words, the physical body is signalling that food needs to be consumed to maintain energy levels. Different chemical substances and signals produced by both the brain and the gut,...
Top 10 lifestyle behaviours for weight loss
We all know that creating a calorie deficit is what matters for losing weight – simple right? Doesn’t mean it’s easy! However, if you have the lifestyle behaviours in place then you can make it a lot easier for yourself!...
The pros and cons of tracking calories for weight loss
This article explores the popular methods for tracking your nutrition intake: calorie counting, flexible dieting and meal plans and provides some top tips for tracking your nutrition intake. For most people, calorie counting tends to be done on an app...
Why is protein important for weight loss?
If you are embarking on a weight and fat loss journey, you are likely wanting to be setting yourself up for success. Research shows that the role of protein within your diet could be one of the most important tools...
The importance of fibre for weight loss
Eating foods that are naturally rich in fibre are a corner stone of any successful weight loss journey! This article covers some of the many benefits of fibre, examples of high fibre foods, some tasty meal ideas, as well as...
Does Non-Exercise Activity Thermogenesis (NEAT) improve weight loss?
If you are looking for success in the long term with your weight loss goals, then NEAT is one of the most valuable tools in your toolbox. Read on to find out more about what NEAT is, what happens to...
How to measure weight loss success
How do you measure when you’ve reached success on your weight loss journey? And how do you know if you’re on the right road to where you want to get to in the meantime? Having clear goals allows you to...
13 Tips to help you lose weight and keep it off for good
Following weight loss, people on average regain a third of their weight lost within a year and the rest within 3-5 years (Avenell et al. 2004, Dansinger et al. 2007). If you do not want to be one of these...
5 mindful strategies for successful weight loss
How we eat is often overlooked when it comes to weight loss. Retaining a level of mindfulness over our choices can have a profound impact on what we actual choose. Stress can impact our brain, leading to more impulsive decisions...
Harnessing the power of support on your weight loss journey
Support can often be an overlooked tool in any walk of life in addition to successful weight loss. This article provides an overview of its potential role in the weight loss journey, different types of support, and some tips for...
Can flexible dieting help with weight loss?
In this article we provide a basic look at what flexible dieting is and some of the pros and cons to consider.
Does fasted cardio help with weight loss?
You may have heard or read that fasted cardio is superior for losing weight and fat and therefore wondered whether this is true. This article provides the science behind fasted cardio and some need to knows and top tips for...
Does meal timing and frequency matter for weight loss?
When and how much you eat are important components of setting up a weight loss diet and achieving a calorie deficit. Part of creating a personalised nutrition plan involves establishing meal frequency and timing that is optimal for you. This...
Does exercise help you lose weight?
If you are about to embark on a weight loss journey and are wondering about whether exercise can help you lose weight, this article provides you with the research on exercise and weight loss, along with some tips to use...
How do you calculate calories needed to lose weight?
If you’re about to embark on your weight loss journey then you need to understand the most important component for weight loss – creating an energy deficit. This article covers some of the factors that contribute to creating an energy...
What is a good macronutrient intake for weight loss?
If you are setting up your diet for weight loss, then you may want to decide how much of each different macronutrient you will consume. Check out How to Calculate Calories to get this sorted first! This article provides a...
What psychological factors affect weight loss?
In this article we look at five often overlook areas associated to weight loss psychology and how they may be impacting your ability to lose weight and maintain that weight loss.
What is an appropriate body fat percentage goal?
The quest to lose body fat remains a popular google search and a common reason for people hiring nutritionists, health coaches and personal trainers. Common reasons for this desire to “optimise” body fat levels may be due to health concerns,...
Understanding metabolism and how to influence it
Understanding metabolism is key to managing your energy, weight, health and performance. This article provides a brief overview of what metabolism is, five facts on metabolism and five tips to optimise yours!
Phase Angle Analysis: What this marker tells us about body composition and health
Phase angle is one of the markers we assess as part of our body composition assessments with clients and available as a standalone service.
Muscle mass: An under-appreciated tool in optimising health and longevity
If you’ve been considering when to start that resistance training programme and / or pondering over whether muscle mass really is that important, then this article is for you – it provides a brief overview of muscle mass and what...
Elevated waist circumference and visceral fat, what are the implications to health
The health risks associated with increased levels of body fat are commonly talked about, but where you store body fat may be of equal importance. This article highlights the numerous ways in which an elevated waist may be an indicator...
Assessing Body Composition: The Pros and Cons
In the quest for optimal health and wellness, understanding the intricacies of our bodies goes beyond mere numbers on a weighing scale. Body composition is a critical yet often overlooked aspect of health assessments. Testing body composition helps to shed...
Does the type of fat you have and where you store fat matter?
People often want to “lose” body fat, but what type of fat and from where you lose it matters – especially when it comes to health. Whilst you can measure body fat levels through body composition measurements, what does this...
Body water: its importance and what factors influence it
Water is essential for life and that includes the human body! It is central to every chemical process that takes place in the body and has a multitude of important roles. This article provides a brief overview of the role...
A guide to body composition assessment methods
This article covers some background on body composition, why it matters, and the pros and cons on the most common methods to measure body composition.
The Stages of Change: How to optimise your progress in each area
Change isn’t all or nothing, and change doesn’t always equal action either. Successful change can be incremental and unfold over time as you become more ready to take on a new behaviour.
How to build up your confidence around lifestyle change
Change isn’t easy and changing diet and lifestyle habits can be particularly difficult. It is very normal to not succeed straight away. Progress isn’t linear, and it comes with ups and downs, successes and setbacks.
What is Your Health Score?
Have you ever checked out your credit score before? A credit score is a number based upon your credit history such as accounts you have, debt, payment history etc. In a nutshell, that score helps to qualify you for lending...
Creating a wellness vision to keep you motivated and help you achieve your goals
Why do so many resolutions fail? It is often not for lack of motivation or enthusiasm. Most of us are incredibly motivated at the start, but after a few weeks this motivation slowly ebbs away, and it gets more and...
Chronic Inflammation
This page is designed to help you understand why you might be experiencing symptoms relating to chronic inflammation. In this section we look at what inflammation is, what might cause chronic inflammation, some of the health implications of chronic inflammation,...
Immune Insufficiency
This page is designed to help you understand why you might be experiencing symptoms relating to immune insufficiency. In this section we look at what role the immune system plays, possible underlying causes for reduced immune function, testing considerations, and...
Detoxification
This page is designed to help you understand why you might be experiencing symptoms relating to impaired detoxification or overall toxic burden. In this section we look at why we need to consider toxicity as a potential health issue, as...
Cognitive Impairment
This page is designed to help you understand why you might be experiencing symptoms or have risk factors relating to cognitive impairment. We look at what cognitive impairment is, possible underlying causes, testing considerations and some things that you might...
Impactful listening
We often hear about the importance of proper communication. How we should talk more, to express our feelings and how we should work on our communication skills. And while this is imperative to our relationships and our wellbeing, one piece...
3 unique ways you can benefit from working with a health coach
Lifestyle change is difficult, especially if you are doing it alone. It is why so many new years resolutions fail every year. Ever tried a new way of eating but haven’t been able to stick to it? Or signed up...
Cardiometabolic Health
This page is designed to help you understand why you might be experiencing symptoms or have risk factors relating to your cardiometabolic health.
Gallbladder Health
This page is designed to help you understand why you might be experiencing symptoms relating to poor gallbladder health.
Musculoskeletal Health
This page is designed to help you understand more about musculoskeletal health, the impact of imbalances in this area and what you may be able to do to help improve this area of your health.
10 tips to improve insulin sensitivity
This article provides tips to optimise insulin sensitivity. The tips will also assist to: help manage blood glucose levels, prevent and/or reverse type 2 diabetes and reduce cardiovascular risk factors, PCOS and other insulin resistant associated conditions.
Improve insulin sensitivity with these exercise tips
Insulin plays an essential role in the body, from facilitating the movement of sugar (glucose) into the cells, to promoting muscle synthesis, to stimulating the growth of new cells. However, like most things in life, we want just the right...
Insulin resistance and weight gain: chicken or egg?
Whilst there is a definite relationship between insulin resistance and weight gain, which one comes first remains unclear. Both insulin resistance and weight gain are risk factors for type 2 diabetes and many other chronic diseases. Let’s examine their relationship.
Stress and weight gain
During stress, we adapt our physiology and behaviour so that we are able to survive. This is known as the stress response. Under normal conditions, the stress response is vital and healthy. However, when activated repeatedly, it can have negative...
Lifestyle factors and type 2 diabetes
Type 2 diabetes results from genetic and lifestyle factors. The great news is, lifestyle can be changed. Changes to diet, physical activity and weight (especially body fat) levels prevent and reverse type 2 diabetes. This article covers the key lifestyle...
Exercise and type 2 diabetes
The more you move and more active you are, the more you exercise and the fitter you are, the healthier you’ll be and the longer you’ll live. Slightly over simplified, but you get my point!
Inflammation and type 2 diabetes
A well-balanced inflammatory response maintains good health, prevents illness and aids recovery. However too much of an inflammatory response, known as a low-grade inflammatory response, is associated with a host of chronic diseases, one of which is type 2 diabetes....
Learn how to manage stress and chill out like a pro
Stress. That dreaded word that we hear more and more. We know that too much is bad for us. We know it’s associated with chronic diseases, reduced immunity, poor sleep and weight gain. Unfortunately, that only seems to make the...
Is low carb best for type 2 diabetes?
Expert advice on recommended carbohydrate intake for type 2 diabetes remains controversial making it particularly confusing to know how much to have. This article summarises research on the impact of a low carb diet on type 2 diabetes.
An introduction to insulin, insulin resistance and type 2 diabetes
Insulin plays a fundamental role in how food is utilised and stored. A state of insulin resistance results in metabolic dysregulation, subsequent health issues and chronic diseases, such as type 2 diabetes. Read on to find out more about insulin,...
Impaired Oxygen Delivery
If you scored high in the ‘Impaired Oxygen Delivery’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Post Menopause Hormone Balance
If you scored high in the ‘Post Menopause Hormone Balance’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Female Estrogen Dominance
If you scored high in the ‘Female Estrogen Dominance’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Female Progesterone Insufficiency
In this article we are going to look at the hormone progesterone, specifically looking at low levels of progesterone. We explore how progesterone is made, common symptoms, testing considerations, some of the potential causes and some hints and tips to...
Female Androgen Dominance
If you scored high in the ‘Female Androgen Dominance’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Prostate Health
If you scored high in the ‘Prostate Health’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Androgens
If you scored high in the ‘Androgens’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Adrenal Low
If you scored high in the ‘Adrenal Low’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Adrenal High
If you scored high in the ‘Adrenal High’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Thyroid Low
If you scored high in the ‘Thyroid Low’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Thyroid High
If you scored high in the ‘Thyroid High’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Glucose Low
If you scored high in the ‘Glucose Low’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Glucose High
If you scored high in the ‘Glucose High’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Large Intestine
If you scored high in the ‘Large Intestine’ section of the Health Score Quiz, please read this article as it contains some useful information and resources to help you.
Intestinal Permeability
If you scored high in the ‘Intestinal Permeability’ section of the health score quiz, please read this article as it contains some useful information and additional resources that may be of benefit.
Lower Oesophageal Sphincter Impairment
If you scored high in the ‘Lower Oesophageal Sphincter Impairment’ section of the health quiz, then please read this article as it contains some useful resources to help you.
A Functional Medicine Approach to Small Intestine Bacterial Overgrowth
In this article we look at the health of the small intestine with a particular focus on Small Intestine Bacterial Overgrowth or SIBO for short. Our Nutritionists and Functional Medicine Practitioners regularly see SIBO and help to support clients with...
Behaviour Change
If you scored high in the Behaviour Change section of the Health Score Assessment then please read this resource as it contains some useful information and resources to help you.
How to improve digestion and absorption naturally
In this review, we look at considerations for those struggling with symptoms relating to impaired digestion and absorption.
Movement
If you scored high in the ‘Movement’ section of the Health Score assessment then please read this resource as it contains some useful information and resources to help you.
A Healthier Approach to Barbeques
In this article, I am going to highlight some of the challenges with grilling and barbequing food. How there may be some health implications with the foods you choose to cook and how you cook them. Equally I want to...
Perceived Stress, General Stress & Employment Stress
If your health score assessment has highlighted ‘Perceived Stress’, ‘General Stress’ or ‘Employment Stress’ as an area of improvement then please read this resource as it contains some useful information and resources to help you.
Why & How you eat
On this page I am going to provide you with some information to help improve your Health Score numbers focusing on the section ‘Why & How you eat’.
Foods & Nutrients that MAY provide some immune benefit and help with COVID-19
Let’s kick things off by being completely blunt and honest. Nobody knows if specific foods, nutrients or supplements will have a positive or negative impact on COVID-19, there have not been any specific tests as yet to look at this.
Batch cooking ideas
Thankfully the initial madness that surrounded coronavirus food shopping habits and the access to food seems to have now finally calmed down. I have had a number of requests for meal ideas that can be batch cooked at home and...
The Importance of Scheduling, Structure and Purpose during Coronavirus
Maintaining a structure to our day is one of the areas that the government and mental health experts have been saying is of the upmost importance during this time of upheaval and uncertainty.
Loneliness, connectivity and protection
At this exceptionally unusual time of coronavirus, there are a lot of negatives that we can focus on, however there have also been a number of positive shifts occurring as well that we should feel gratitude for. One that I...
Online Exercise Class Schedule to help you through lockdown
In this article, I want to focus on exercise to support you through this challenging time and in particular this period of social distancing and isolation.
Tips and services to help you manage stress and anxiety in the face of COVID-19
As someone who has suffered with anxiety and panic attacks intermittently for the last 10-15 years, I definitely have a level of empathy towards those with anxiety surrounding this outbreak of COVID-19.
Natural approaches to managing the Coronavirus (COVID-19)
At the time of writing this piece (10th of March 2020) there have been around 115,000 cases of COVID-19 resulting in just over 4000 deaths globally. The rate at which the virus is spreading is causing a level of panic...
When you eat
If your health score assessment has highlighted ‘when you eat’ as an area of improvement then please read this resource as it contains some useful information and resources to help you.
What You Eat
If you scored high in the ‘What you eat’ section of the functional medicine then please read this resource as it contains some useful information to help you.
Sleep Health
If your health score assessment has highlighted sleep as an area of improvement then please read this resource as it contains some useful information and resources to help you improve your sleep health.
The impact of light and technology on your sleep
In this article we look at the role of technology and the impact of artificial light on sleep health.
Fay’s Halloween Recipes
Hey everyone. Fay here to spread some Halloween fun. I love Halloween for dressing up, making big curries and also for pumpkins. I love carving them and I love using the flesh to make some amazing recipes. They are seasonal...
How to improve your energy: The role of anaemia and what you can do about it
Our energy levels can be affected by so many things, but one of the fundamental areas to consider is that of impaired oxygen delivery or what might be more commonly associated with anaemia.
Why the Thyroid is important and what symptoms, imbalances and testing options you should be aware of
In this article I want to introduce you to the role of the thyroid in health and disease prevention. I will overview common symptoms and imbalances that can occur as well as possible testing.
Vitamins & Minerals: Why they matter
Vitamins & minerals are collectively known as micronutrients. They are exceptionally important for maintaining and optimising health. Even though they are required in relatively small quantities, many functions within the body are dependent on sufficient amounts of these micronutrients –...
Water: Why it’s important and how much should you consume?
There is a striking resemblance between the amount of water on this earth and the amount of water in the human body. With around 60-65% of the human body being water and 75-85% of the brain being made up of...
Hitting the wall: What is it and what can you do about it
For those of you that have signed up to a long-distance event like a marathon you would have undoubtedly heard of “hitting the dreaded wall”. I myself am doing a 100 mile bike event in June of this year and...
What fats are best to cook with
With an ever-growing body of research underscoring the importance of dietary fats in our meals, discerning the most beneficial fats for cooking has never been more paramount. This article delves into the structure of fats, highlighting why preserving their integrity...
Foods to support a healthy digestive system
In this article I am going to discuss some basic tips to help you maintain a healthy digestive system through the food that you eat.
Calorie and macronutrient breakdown of common foods
In this article I provide you with a full and accurate breakdown of the calorie and macronutrient levels of common foods and use other methods to help you make more informed decisions about portion sizes.
Understanding your hunger meditation practice
In this exercise developed with the help of my colleague and Dietician Lara Rickard, we are going to look at a short mindfulness practice to help you understand your hunger.
Understanding Hunger: Physical and psychological cues
Have you ever had a sudden urge to eat something or following a meal had a significant desire to eat more, especially something sweet? Why is it that this seems to happen at the same time of day each day...
Stress, emotions and mindless eating
In this article written by my colleague and Dietician Lara Rickard and myself we look at the connection between stress or emotions and how we eat.
My Top 10 Mindful Eating Tips from Thich Nhat Hanh
Here are some tips I have taken from Buddhist Monk Thich Nhat Hanh, also known as “The Father of Mindfulness”. These were taken from his short book titled How to Eat.
Why We Eat: Exploring your relationship with food, finding balance & flexibility
We’ve all heard it before, “everything in moderation” or “eat a balanced diet”, but what does that mean and what does that mean for you? In this article we are going to explore how to create balance in your diet,...