Our fees
Initial telephone or online consultation: FREE
Flexible, tailored, bespoke programmes (between six weeks and six months). Prices start from £495.
All our wellness programmes include:
1:1 consultations
detailed food, supplements and lifestyle recommendations in a highly personalised plan
account with 10% discount on high quality supplement orders
access to guidance and support.
Further options include DNALife™ gene profiles, Firstbeat Life monitoring and Functional Medicine tests. Note: These incur variable additional charges.
Frequently asked questions
Q:
Do carbs make you fat?
A:
Poor carbohydrates have acquired a bad reputation over the years as being the only thing to blame for piling on the pounds. This is a very simplistic (and flawed) theory! Any calories that are consumed above and beyond what you burn off will be stored as fat – whether they are from carbohydrates, protein or fat. In short, no single nutrient alone can be blamed for weight gain.
Wholegrain carbohydrates such as oats, brown rice, whole-wheat pasta and potatoes or sweet potatoes with their skins are an important part of a healthy balanced diet, providing a valuable source of fibre, vitamins and minerals. The problem with ‘carbs’ arises when they’re consumed excessively in the form of simple sugars with little or no nutritional value – think of cakes, biscuits, chocolate bars and confectionary – so you see, it’s not really the carbs themselves that are at fault, but rather their combination with fat to form foods many people find difficult to portion control!
Q:
Do I need to track macros?
A:
‘Macros’ refer to carbohydrates, protein and fat and, no, you do not HAVE to track your macronutrients, or indeed your calories. However, if you wish to become more aware of the composition of your diet, or how what you’re actually eating looks nutritionally, it can be a valuable tool. So short-term tracking can be a useful way of becoming more educated and self-aware of what you’re eating, which in turn can lead to more confidence to eat intuitively without needing to track in the future.
Tracking macros is not a ‘diet’ but rather a tool to assess current status and learn from. If necessary, the information gathered can then be used to devise dietary changes to achieve individual goals.
Q:
Is wheat/gluten bad for you?
A:
Only if you have an allergy, or an intolerance to either of them! Gluten is a protein found in the grains wheat, rye and barley, so it is present in many carbohydrate-based foods which form an important part of a healthy balanced diet. It is also present in items such as pastries, cakes, buns and biscuits which are not the healthiest for us. However, it’s not the wheat or the gluten here that is the problem!
Gluten is an important component of these grains and when it’s removed, crucial characteristics for taste and texture are also removed. In an attempt to compensate for this, other additives are added, as a result gluten-free foods are often higher in sugar, salt and fat than their original products!
Q:
As an athlete, do I need to eat differently to my friends?
A:
A normal, balanced diet with effective hydration is generally adequate if your regular routine is a class or gym session of less than 90 minutes in duration.
We can help recreational athletes with a nutrition plan to support a training schedule. However, if you are following a more intense training programme, your nutritional needs will be increased. A source of evidence-based information to help with this, with a wide range of resources, is mysportscience.com. In addition, for elite athletes, a specialist practitioner on the Sport and Exercise Nutrition Register can be found HERE>>.
Also, any athlete on a prolonged athletic training programme while also losing weight needs to be aware of the potential for REDs (Relative Energy Deficiency in Sport) and associated health risks. It is important to seek advice to avoid this serious problem.
Q:
Should I take any supplements?
A:
Food is normally the best source of vitamins and minerals, so a balanced diet should provide what you need. There are, however, some exceptions when a supplement is helpful, such as for an identified deficiency, or an increased need. Some restrictive diets may be lacking in a micronutrient, such as B12 in a vegan diet.
One vitamin which is not primarily sourced from food is vitamin D, which depends on sunlight exposure. During the winter months in the UK, a supplement tops up your vitamin D level. As the Goldilocks factor (not too much, not too little) is key, a simple blood test is the most reliable way to know whether you need to supplement vitamin D. A home test can be ordered from vitamindtest.org.uk.
We can help you with advice about any supplements that may be beneficial for you.
Q:
I’ve been advised to follow a low FODMAP diet for my IBS. How do I do this?
A:
The low FODMAP diet is a complex and restrictive diet, so if you have been advised to follow it, you should get the help of a Registered Dietitian to ensure you are doing it safely, effectively, and not unnecessarily. All other gut conditions should be investigated for and ruled out prior to starting any kind of elimination diet. We can help you with this, or check out the Freelance Dietitians website for Registered Dietitians qualified to help you: https://freelancedietitians.org.
Q:
Can I have an active social life and eat out while still eating healthily?
A:
Yes, absolutely!! Eating healthily should not be about restriction and denial. It’s about education and empowerment so you can make the best choices on a consistent basis, whilst still ensuring you get to enjoy your favourite foods. “Healthy Eating” should not be a short-term fad ‘diet’, so it’s essential that you have the support you need to allow you to change habits and learn how to eat well in a sustainable way for your lifestyle.
Q:
I suffer from bloating and embarrassing wind almost every day. What should I do?
A:
First of all, if you’ve noticed any change in your gut health, gut symptoms or bowel movements, please see your GP or a Gastroenterologist, so the necessary tests can be done, and any medical conditions ruled-out.
Then have a look at your current diet and lifestyle. Are you constantly rushed? Eating quickly and ‘on the run’? Do you rely on quick and convenient foods?
The first steps to improving your symptoms may lie in making small changes to how you eat and how you prepare your food. If your symptoms still persist, or you suspect you may have any food intolerances, get the help of a Registered Dietitian (https://freelancedietitians.org/dietitians-in-private-practice/) to help you safely and effectively identify these.
Q:
Is a vegetarian/vegan diet better for me?
A:
There are many benefits to including more plant-based foods in our diets, and vegetarianism or veganism can be a very healthy way to eat if done properly. However, cutting out meat/chicken/fish/etc. won’t automatically make you healthier!
A vegetarian or vegan diet should be well planned to ensure you are getting all the necessary nutrients. You still need to ensure your meals are composed of wholesome and unprocessed (as much as possible) foods, and consist of fruit, vegetables, wholegrain starchy carbohydrates, fortified dairy alternatives, pulses, nuts and unsaturated fats. Foods high in fat and sugar should be kept as an occasional treat in small amounts. Nutrients to pay particular attention to are calcium, iron, vitamin D and vitamin B12.
If this is a dietary or lifestyle change you want to make, do your (reputable) research, or ask for help from a Registered Dietitian or Registered Nutritionist to ensure you do it healthily.
Get in touch
If you would like more information about how food and lifestyle improvements can help your staff or you to feel healthier, happier and more productive, please contact us to arrange a FREE initial consultation.