Helping you optimise on your digestive health
Our vision is focussed on supporting you achieve a swift, accurate diagnosis when you experience digestive problems and assist you effectively manage your symptoms.
World Microbiome Day
World Microbiome Day celebrates all things microbe, all around the world.
Microorganisms (e.g. bacteria, fungi, viruses, archaea, etc) can be found everywhere in and on plants, animals, water, soil, food and humans.
Within each of those habitats, microorganisms live together in communities called microbiomes. Microbiomes have an effect on (amongst others) human health; therefore, scientists are exploring how these communities of organisms co-exist with each other, with us and our environment.
The theme for World Microbiome Day 2021 which took place on 27th June is Sustainability with a focus on how microbes can contribute to a sustainable future. Despite their ubiquity and diversity, the importance of microbes for maintaining healthy global ecosystems is often overlooked. Microbes already have a tremendous effect on the health and balance of the environments we live in.
Do enjoy the their video and please visit their website for a lot more information on this subject.
Use of the video has been kindly permitted by the Microbiome Support Project who produced it.
During 2021 Sian has been working a Healthcare Ambassador in association with Symprove a high dose water based Probiotic supplement and has recently had a second article on Probiotics and Eczema published on their health professional website. An extract from the article is published below with kind permission of the company. Please visit Symprove website to access the full text:
‘Eczema is an umbrella term used to describe a group of conditions which causes our skin to become inflamed and intensely itchy, impairing quality of life. The aetiology and pathogenesis of eczema are not yet fully understood, nor is there an effective treatment currently available.
A recent systematic review, including 21 studies, showed that probiotic administration to a combination of pregnant mothers, breastfeeding mothers and children had the most influence at reducing the risk of those infants developing eczema. This included results of finding it most effective in high-risk populations, but also effective in non-high-risk groups too. Mixtures of probiotic strains were shown to have a greater effect than single strains. While an earlier systematic review disagrees with this finding no evidence of a protective effect of perinatal probiotic use and allergies, it is consistent with the findings of other more recent systematic reviews, suggesting as the body of research grows, that there is a potential indication for probiotic supplementation during pregnancy to prevent infantile eczema…’
An article on The Gut Microbiome and Healthy Ageing published on Symprove for Professionals, earlier this year, can be accessed directly via the above hyperlink.
INTRODUCTION
Welcome to Be good to your gut !
Meet Sian and Andrew !
Our partnership of a leading gastroenterologist and hepatologist, with a specialist dietician will help to ensure that you are provided with the best holistic information on your condition. We recognise that food can have a very positive, but equally a negative impact on our health and particularly your digestive well being.
Sian is a Specialist Gastroenterology Dietitian who has combined 25 years experience within the NHS with 15 years within the private sector. She has worked at The Royal Marsden NHS Foundation Trust, Kings College Hospital NHS Foundation Trust and most recently The Whittington Hospital and The Royal Free NHS Foundation Trust based currently at Barnet and Chase Farm Hospitals.
A consultation will involve a careful history and examination and then a discussion about the need for investigations, which if needed, will be carried out promptly. Andrew will undertake a careful diagnostic assessment using the latest technologies, incorporating endoscopic procedures such as gastroscopy, colonoscopy, video capsule endoscopy, in association with evidence based treatments for a wide range of gastrointestinal conditions. In addition other tests such as breath testing, physiological analysis and stool tests are available. Andrew works closely with expert radiologists to carry out ultrasound, MRI and CT scanning if needed.
Patient comfort during endoscopic procedures is of utmost importance. Most endoscopic procedures can be carried out with light or even no sedation. Sedation is very much the patients choice and when there is a request to be completely asleep Andrew will ask an expert anaesthetist to provide deep sedation or a general anaesthetic as needed.
Common gastroenterology problems managed:
Abdominal pain, diarrhoea and constipation
Indigestion and acid reflux
Irritable Bowel Syndrome
Food intolerance and allergy
Liver abnormalities
Suspected gallstones
Pancreas disorders
Our core Values
Use scientific evidence
To use current robust scientific evidence when carrying out assessments and making recommendations.
Give guidance
To signpost you towards helpful websites and access other resources such as recipes and constructive media blogs.
To support you
To support you to enjoy your food, optimise on your digestion and use 'Food as Medicine' wherever possible.
Our Vision
What will we Do?
We are focussed on supporting you to achieve a swift and accurate diagnosis of your digestive symptoms and help you to receive the right treatment and to manage your symptoms more effectively.
We do not provide medical care directly through this site but the information included will help to advise where you can receive the best and most appropriate management for your condition. If you would like a consultation with Sian Shepherd or Dr Andrew Millar we will provide the contact numbers to help you make an appointment.
You can be confident that we base our guidance on robust scientific evidence and a complimentary blend of medicine, food and nutrition aimed at keeping you and your gut healthy.
Being very much ‘foodies’ ourselves we will help to enhance your lifestyle with advice on trying great new recipes for food and drinks. These will include some alcoholic beverages as in small quantities we believe in the life enhancing qualities of great wines, in particular.
Over time Sian will share with you some of her own delicious recipes and culinary recommendations, through the ‘begoodtoyourgut’ Instagram and Twitter accounts.
Andrew will provide a caring patient-orientated service delivering evidence-based care, working closely with colleagues, including Sian, who will provide specialist dietetic management together with other experts in radiology, physiology and surgery.
Our Thoughts
Latest from our blog
-
Movement and Gut Health
Sep, 07, 2021 adminEXERCISE, PHYSICAL ACTIVITY, CARDIOVASCULAR FITNESS, AND MOVEMENT With the 2020 Tokyo Paralympics in full flow and the exceptional athletes competing against one another – we…
-
Anosmia & Covid-19
Apr, 13, 2021 adminAnosmia is a loss or change in sense of smell. It is estimated to affect 3-20% of the population and can be unpleasant as it…
-
Ubereats, Deliveroo, JustEat, ideas on ordering a suitable meal when you have IBS?
Feb, 15, 2021 sianThe introduction of food delivery apps some years ago, means they have been used by many of us. For example, when we are unwell, do…
-
Wholegrains & Our Health
Feb, 02, 2021 sianStarchy foods are our main source of carbohydrate and play an important role in a balanced diet. It is recommended to, whenever possible, choose wholegrain…
Our Photos
Latest from our Instagram
Attention all miniature schnauzers, there is a waiting list for most good North London groomers at present, hence the eyebrows!
My ‘day bed’ arrived today & not before time with my first winter rapidly approaching.
I am still not giving up on ‘her’ lap entirely, but know I have to compromise a little as ‘her indoors’ chair is not that big & if I am really honest, ‘she’ is not getting any smaller.
Wondering when the @hampstead heath schnauzer walks will resume.. do DM if you know?
Happy Wednesday fellow miniature schnauzers 🐕🦺 !
#minatureschnauzer #schnauzer #schnauzersofinstagram #schnauzerpuppy
After the dark days & lockdowns of 2020/21, it was marvellous to head out for afternoon tea @fortnums with my youngest daughter.
We had successfully purchased my ‘mother of the bride’ outfit in advance of her forthcoming Christmas wedding, so we were definitely in the mood to celebrate! Fortnums did not let us down.
The food & service were absolutely exemplary & we were actively encouraged to have regular ‘top ups’ from their exquisite range of teas, finger sandwiches & super delicious cakes & pastries. 2 hours of sheer Fortnum bliss whilst seated in their very comfortable & moreover gracious Diamond Jubilee Tea Salon.
Not the cheapest London tea venue, but certainly one of my favourites.
#fortnumandmason #afternoontea #afternoontealondon #dietitian #londondietitian #begoodtoyourgut.co.uk
#fortnums
The days are getting shorter & although I love autumn - leaves turning golden, misty mornings, pumpkins & Strictly on TV.
There is however increasingly less daylight, which means we could well be experiencing a level of Vitamin D deficiency.
We may not even notice it, unless it becomes very severe, but it can lead to muscle weakness, fatigue, mood changes & very importantly our bones maynot be as strong as we need them to be.
As our recent post highlighted World Osteoporosis Day & autumn is now well & truly upon us, we have taken the opportunity to review how much Vit D we need at different life stages, how this is effected by the seasons & where we actually get it from.
Disclosure, it’s not found in many foods!
We need Vit D & a diet with adequate calcium to build & maintain strong bones without which fractures can occur more readily.
Do have a read of our infographic & let us know if you are taking a Vit D supplement at present or whether you are considering doing so after reading the facts tonight?
Happy Sunday & have a great week ahead.
#vitamind #vitaminddeficiency #vitamind3 #osteoporosis #osteoporosisprevention #calcium #dietitian #londondietitian #begoodtoyourgut .co.uk
Our genes play an important role in whether we develop osteoporosis during our lifetime.
Lifestyle factors such as our diet, exercise & alcohol consumption can all influence the rate of bone loss as we age.
A diet rich in calcium, protein & Vit D & avoiding severe weight loss diets can all play a part in the prevention of the disease.
It is recommended that adults consume a minimum of 700mg of calcium rich foods daily & 1000mgs if you have osteoporosis.
This is usually possible with a varied diet, but where it is not, a calcium supplement may be appropriate.
Always discuss any supplementation with your GP or a healthcare professional & take no more than 1500mgs of calcium daily (& no more than 500mg of elemental calcium at one go).
Hope you find the content of our infographic acknowledging World Osteoporosis Day helpful.
#osteoporosis #osteoporosisprevention #bonehealth #healthybones #calcium #vitamind #dietitian #londondietitian #begoodtoyourgut.co.uk
Very proud to have had a second article published very recently on Symprove for Professionals website - @symproveyourlife.
On this occasion we had a good look at the evidence for probiotic use in both the prevention & treatment of eczema in adults & children.
There is some very interesting research out there. This includes a systematic review, that suggests that probiotics taken during pregnancy, may help protect your baby against developing eczema by up to 50%.
This is particularly important for expectant Mums, where there is a family history of eczema.
There is also a lot of work going on in other areas of skin disease and diet, including the management of acne and rosacea.
For further details on probiotics & eczema, have a read of our infographic & let us know your thoughts?
If you are a health professional, head over to the Symprove for Professionals website to access the full article.
#eczema #eczemadiet #eczemaawareness #ad #symprove #symproveyourlife #probiotics #probioticskincare #guthealth #gut #dietitian #londondietitian #begoodtoyourgut.co.uk
Every dog owner needs a Julian!
We are very fortunate in having a capable & highly professional dog walker with a fantastic sense of humour 😃.
It allows some dedicated time to work, exercise, see friends etc without having to think about ‘treats’ or ‘poo bags’ for a nanosecond.
Don’t get me wrong, Digby is an absolute treasure & brings enormous joy, lashings of love & increased physical activity into our lives but.. it’s good for him & us to have short breaks particularly he is now a ‘teenager’.
He adores his time with Julian & the other dogs. I suspect this is because dogs like to be members of a ‘pack’ albeit quite a disparate one.
Julian is always planning an adventure for his brood & I am sharing one of his stories now.
I know having a dog walker maybe seen by some as highly extravagant, but I see it as an excellent small investment for Digby & us alike.
#dog #dogsofinstagram #dogs #dogwalking #dogwalker #dogwalk #schnauzersofinstagram #schnauzerworld
Gut hormones and appetite. A little explanation we felt needed.. dietetic/nutrition students may wish to 💕
Many of us have heard of the phrases “trust your gut” and “gut feeling”. Well, more and more research supports the fact that our brain and gut talk to each other, via something call “the gut-brain axis”.
This ‘two way’ relationship influences our physical and psychological health… and importantly also our appetite!
Our gut is the largest endocrine organ in our body. By endocrine we mean anything which secretes hormones and other products directly into our blood, i.e. the gut produces a lot of hormones! Some of these hormones have been related to our appetite control, food digestion and absorption.
One way our gut hormones can influence our appetite is through impacting on appetite centres in our brains. Our gut can release hormones which increase our feeling of fullness. For example leptin, PYY, GLP-1 and CCK (don’t worry too much about the names). On the other hand, it can also release hormones which increase our feelings of hunger (ghrelin and neuropeptide).
So, does our gut microbiome actually have a role here?
Well yes, we have cells which line our gut and these cells release hormones. These cells are fine tuned by the make up of our gut microbiome Furthermore, our gut microbiome also releases molecules, called short chain fatty acids (SCFAs), which play a role in increasing the release of our ‘satiety’ hormones, which help reduce our appetite.
We have lots of posts on how to improve our gut microbiome such as optimising on your fibre intake, including probiotics, prebiotics, fermented foods & eating a varied diet. Do check some out & consider saving for reference later on.
It’s a complex picture, but boils down to a healthy gut microbiome helps support appetite control, digestion & nutrient absorption.
Happy Wednesday & hope it’s sunny where you are?
#trustyourgut #guthormonesandappetitie #appetitecontrol #thegut-brainaxis #dietitian #londondietitian #digestivehealth #guthealth #begoodtoyourgut
As September is PCOS month, our post included a brief explanation about the condition & how to help self manage it
We also promised a delicious & easy to prepare low Glycaemic Index (GI) recipe.
Low GI foods help stabilise blood glucose levels, manage insulin resistance & as such relieve symptoms, so here it is:
Pasta and Beans
(Serves 4)
Ingredients:
• 2 sausages
• 250g conchiglie pasta
• 2 tablespoons olive oil
• 1 finely diced white onion
• 2 crushed garlic cloves
• 400g can chopped tomatoes
• 3 dried bay leaves
• ½ cup vegetable stock
• Salt and pepper, to taste.
• 400g can cannellini beans,
rinsed, drained
• 100g kale
• Toasted seeded bread
Method
1. Cook the sausages as per
instructions (I usually bake in
the oven)
2. Cook the pasta as per
instructions and drain.
3. Meanwhile, heat oil in a
saucepan over medium heat.
Add the onion, and cook for
2-3 minutes, until softened.
Add the garlic and cook for a
further minute.
4. To the onion and garlic, add
the chopped tomato, bay
leaves and stock, season,
then simmer for around
10-15 minutes, until slightly
thickened.
5. Cut the sausages. Remove
the bay leaves.
6. Stir the sausages, pasta,
beans, and kale through the
tomato mix.
7. Serve on seeded toast and
enjoy! 😊
#pcos #pcosawareness #pcosawarenessmonth #pcosdiet #glycaemicindex #gidiet #dietitian #londondietitian #begoodtoyourgut.co.uk
September is Polycystic Ovaries Syndrome (PCOS) awareness month.
PCOS affects millions of women worldwide and affects 1 in 10 women in the UK. It is an endocrine syndrome, affecting fertility and metabolic health.
Signs of PCOS include irregular periods, excess body and facial hair, thinning hair from the head, and acne.
To be diagnosed you must have 2 out of the following 3:
irregular/ infrequent periods, high blood androgen levels, scans showing polycystic ovaries.
Independent of body weight, about 50-95% of PCOS patients have insulin resistance. Insulin is a hormone which controls our blood sugar levels.
Insulin resistance can lead to food cravings, weight gain, irregular periods, and problems with fertility – all of which are common symptoms in PCOS.
High blood sugar levels are also a key component in ‘metabolic syndrome’ – a combination of diabetes, high blood pressure and living with obesity.
While we cannot cure PCOS, dietary and lifestyle changes can help manage insulin resistance and relieve symptoms.
The Glycaemic Index (GI) of foods is a measure of how quickly they cause our bloods sugar levels to rise. Foods with a low GI diet may help to manage insulin resistance in PCOS patients.
Low GI foods include high fibre foods such as wholemeal bread, beans and legumes, brown rice, porridge oats, and some fruits and vegetables (berries, leafy greens, and peppers).
We will show you a sample low GI meal recipe later this week.
Always talk with a Registered Dietitian or Registered Nutritionist for support with dietary changes.
#polycysticovariessyndrome #PCOSanddiet #PCOSandglycaemicindex #lowglycaemicindexrecipe
https://www.nhs.uk/conditions/metabolic-syndrome/
https://academic.oup.com/edrv/article/33/6/981/2354926?login=true
https://link.springer.com/chapter/10.1007/978-0-387-09718-3_4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5884373/
Protecting & developing a more sustainable planet is I suspect on most of our agendas. The politicians hopefully likewise, but we won’t go there!
We all know there is a massive & growing problem.
Food production is contributing to 15-30% of total greenhouse gases. We only have to watch the news & see the fires in California, Canada & Greece & the floods in Europe this summer, to know we have a problem that we cannot ignore.
Food production particularly red meat & dairy, is a leading reason for soil & water pollution, loss of forest areas & as such biodiversity.
Overfishing & extraordinary fishing practices have impacted negatively on fishing stocks across the globe.
There is not a quick fix, but what we eat & aiming to consume a more sustainable diet, will help our planet & at the same time support better health.
Our infographic this week, gives us all some easy environmental swaps to consider.
Diet is only one aspect of attempting to reduce greenhouse gas production, but nevertheless its an important one.
There are lots of papers that go into this area in far more detail if you want to read more including:
1. Eat-Lancet Planetary Health Diet. https://eatforum.org/eat-lancet-commission/the-planetary-health-diet-and-you/
2. One Blue Dot report by @bda_dietitians
We would love also to hear from you what we can do to improve our carbon footprint?
#sustainability #sustainableseafood #sustainablefood #sustainablefoodsystems #planetarydiet #environmentalprotection
When a meal box advertisement for @hellofreshuk was thrust into my hands at Finsbury Park station quite a few years ago, I was not convinced they would actually take off!
How wrong was I, fast forward a few years and a world wide pandemic and they have proven extremely popular particularly for ‘time poor’ workers, where cost outweighs convenience. Alternatively these boxes are great for someone who simply wants some recipe updates or maintain better portion control.
During Covid, I suspect many people who wanted to avoid the supermarket visit, may have also dipped their toes into purchasing a food box.
In fact, there has been an explosion in companies producing similar products such as @mindfulchefuk @goustocooking @balanceboxuk etc.
Some of the companies cater for people who wish to follow a particular diet. Most are aimed at those wishing to consume a ‘healthy’ diet and/or are aiming to lose weight. Some offer allergen free menus eg gluten/dairy free.
Our post today reviews some of the ‘pros and cons’ of such boxes for the individual.
The list is not endless and we would love to hear of your experiences with meal recipe boxes.
Are the portions too small/too big? Did the contents meet up to your expectation? Do you buy these boxes regularly or just occasionally?
Let us know?
#hellofresh #mindfulchef #recipebox #gousto #dietitian #londondietitian #foodboxes #foodbox #begoodtoyourgut.co.uk
Fresh lemonade, made with local lemons (disclosure: not ours & I added an orange..) is as refreshing as it is delicious.
Very # quick to prepare, I adapted a @deliasmith recipe:
Ingredients:
6 large lemons
150g sugar (I used 120grams)
METHOD
1️⃣ scrub the lemons in warm water. Remove the outer zest from 3 of the lemons thinly using a potato peeler.
2️⃣ Try to remove any white pith from the strips of zest with a sharp knife – that is to prevent the lemonade tasting bitter.
3️⃣ Put the zest into a large bowl and add the squeezed juice of all the lemons and sugar.
4️⃣ Pour in 2½ pints (1.4 litres) of boiling water, stir well.
5️⃣ Cover and leave overnight in the fridge.
6️⃣ Stir again and taste to check for sweetness, adding a little more sugar if need be.
7️⃣ Strain through a coarse sieve. Pour into bottles, using sterilised corks, then chill.
8️⃣ Serve with an icecube.
Enjoy!
#lemonade #freshlemonade #vitaminc #nonalcoholicdrink #nonalcoholicdrinks #dietitian #londondietitian #begoodtoyourgut.co.uk
The FODMAP diet is not the answer for all patients with IBS symptoms. We know it works for between 50-86% of patients, which means it certainly does not work for all.
Many patients who consult with me, have other diet & lifestyle related challenges such as irregular/missed meals, diets low in fruit & veg, high stress or low activity levels etc. I always suggest we look at these & simpler dietary strategies first before considering a low FODMAP exclusion diet.
For others, I may suggest avoiding wheat or milk & dairy products for a fortnight consecutively. This can sometimes be all that is required to improve IBS symptoms. If this is the case, we then rechallenge to determine individual tolerance.
There are however a group of people who need & respond well to the LOW FODMAP diet for a 5-8 week period. The improvement seen quite frankly is often impressive.
Is the diet good for the gut microbiota?
No it is not & can actually result in an unfavourable gut microbiota and this is why maintaining the diet is not in any way desirable beyond a max 8 week period.
It is a complex diet, particularly for vegans as pulses are very restricted. I would strongly discourage anyone with a history of disordered eating to embark on it.
My guidance is always discuss your symptoms first with your GP (you may well need some tests initially to ensure you have IBS) & then arrange to see a Registered Dietitian or Registered Nutritionist with recognised FODMAP training qualifications such as The Kings College or @bda_dietitians courses.
Do have a look at our infographic to give you a comprehensive overview of the diet & DM me directly if you are struggling with IBS symptoms & would like to arrange a consultation.
Happy September Sunday!
PS Apologies, blueberries are definitely not kiwi - page 8!!
#fodmap #fodmapdiet #fodmapfriendly #digestivehealth #digestivesupport #irritablebowelsyndrome #ibs #begoodtoyourgut.co.uk #dietitian #londondietitian
September is sourdough month!
Firstly, what is sourdough? It is a naturally leavened bread, meaning yeast is not used to help it rise. Instead, the process of making sourdough includes a “starter” which is a fermented flour and water mix. This “starter” mix contains wild yeast and benefical bacteria which help produce that delicious slightly sour flavour and chewy texture in the bread.
Did you know, sourdough is one of the oldest forms of grain fermentation, dating back thousands of years!
To bake a simple sourdough bread, all you need is the ‘starter’, strong white or wholemeal bread flour, water, and salt!
Sourdough bread is deservedly popular, but are there benefits from eating sourdough? The nutrition profile of sourdough is generally quite similar to other breads, and so contributes to our starch (carbohydrate) intake which is our body’s main source of energy!
It is however is a fermented bread, and this process affects its nutritional profile. Certain nutrients such as zinc may/may not be more available to the body. The jury is still out on this one.
100% spelt sourdough is considered low-FODMAP, and many of my patients with digestive disorders, find they can tolerate it a lot better than other breads.
There is also some, albeit limited research to suggest that sourdough bread has probiotic properties. Probiotics are beneficial bacteria, which when consumed in adequate amounts may have benefits on the individual’s health.
What else can we make with sourdough? Sourdough pizza bases, croutons, even cinnaon rolls, and more!
Let us know in the comments below if you’ve made sourdough, and what you’ve used it for!
#sourdoughseptember #sourdoughbread #sourdoughideas #sourdoughnutrition #fermentedfoods #fermentedfood #probiotics
Sometimes it’s good to look back & remember good times, particularly the opportunity to travel pre-Covid.
When I was 60, my daughter kindly arranged an Australian road trip of mammoth proportions.
We covered over 3000 miles taking in dives off the outer Queensland Barrier reefs, walking through the rainforest, cycling around Perth, whale watching, racing across the sands at Fraser Island, climbing the ‘bridge’ & finishing off in Sydney opera house listening to La Boheme (I think..)!
Anyway, we had a brilliant time & made mum/daughter memories that will last a lifetime.
I am really fortunate not to have had a big birthday during Covid and are acutely aware, not everyone is so fortunate.
Hopefully travel will gradually open up again including to Australia, albeit maybe we should be considering a self-limit on our annual recreational air miles or changing our means of travel where ever possible.
PS. Don’t cycle certain beaches in Port Douglas 🐊🤣
#mumlife #mumanddaughter #sydney #sydneyharbourbridge #sydneyharbourbridgeclimb #memoriesforlife #begoodtoyourgut
When was the last time you added a new food to your diet?
So many diet fads promote taking foods out. We all have heard of the low carb diet, sometimes called ‘the Keto’ diet, the Paleo diet, the ‘raw food’ diet and I could go on.
Many people need to exclude foods because of life threatening food allergies and significant food intolerances. However, many fad diets promote restricting or avoiding certain foods entirely.
Most of these diets are underlying aimed at weight loss, are often unsustainable and can result in a poor nutrient balance.
So today’s infographic is encouraging you to not unnecessarily exclude food groups. Quite the contrary we propose you add foods.
So the next time, you are in the supermarket or local market, think about adding an unfamiliar vegetable - blackeye, edamame beans, an artichoke? Or a fruit you have not tried before or for a long time - blackberries, gooseberries?
Have you tried kefir, it’s on most supermarket shelves, reasonably priced and tastes great? Likewise miso.
Adding foods can improve the fibre, the vitamin, mineral & phytochemical content of your diet and will respectively support better gut health.
I don’t think anyone needs further convincing this is important for many aspects of digestive & general health.
#faddiets #guthealth #balanceddiet #probiotics #dietitian #londondietitian Begoodtoyourgut #begoodtoyourgut.co.uk #phytochemicals #diet
How come I only found about The Seapot in Ventnor yesterday.. it’s exceptional location and food was deservedly reflected in the queues waiting to be served.
I have visited @thehutcolwell in the past & plan to do so again but actually think The Seapot food & ambience is very equitable.
My dear friend has a seafood allergy, so we strictly avoided this, opting for the vegan sharing platter. Delicious in every sense!
Will return to sample the mussels and other seafood at another time when walking Bonchurch to Steephill Cove where we normally lunch.
Great views, service & food & will book next time.
#seapot #ventnor #seafood #seafoodlover #veganfood platter #dietitian #londondietitian #isleofwight #begoodtoyourgut #begoodtoyourgut.co.uk
Our next blog which will be posted hopefully next week is on the subject of movement & gut health.
Exercise appears to be an environmental factor that can determine changes in both the quality and quantity of our gut microbial composition.
Exercise also appears able to enrich the microflora range (or diversity) which is positive for many reasons.
It could potentially contribute to reducing weight, obesity-associated diseases, and gastrointestinal disorders.
Exercise can stimulate bacteria capable of producing substances that protect against gastrointestinal disorders and colon cancer such as, short chain fatty acids (SCFAs) production.
Further studies are certainly needed to fully understand the mechanisms that determine changes in the composition and functions of the microflora caused by exercise.
Most importantly, exercise or movement should be seen as fun and can be undertaken in many different formats.
It does not have to be working out hard in the gym or running a marathon. It can be simply, taking a walk in nature, cycling in the park or down a country lane or dancing in the kitchen to your favourite music tracks.
Do what you enjoy as it is far more likely to be repeated on a regular basis.
We know exercise is great for our cardiac, mental health & also protects us against many diseases, but press our start video button, to get a glimpse of how it impacts on our gut health.
We shall of course let you know also when the full blog is posted!
#guthealth #gut #guts #exercise #exerciseeveryday #exerciseroutine #microbiome #gutmicrobiome #londondietitian #dietitian #dietitiansofinstagram #begoodtoyourgut #begoodtoyourgut.co.uk
Summer days, long may they last 🥰.
Family life in 2020/21 has been a rollercoaster. Very sadly far too many people in the U.K & overseas, particularly the USA, Brazil and India have lost their lives.
It was therefore particularly special to spend an entire week in Cowes with my eldest daughter @lauradesmondlondon, her beautiful family & our son @james_sheps
Lots of fun and family time at @tapnellfarmpark @robinhillcountrypark despite some pretty dreadful weather for August! Where did the promised heatwave go .. ?
Sadly our lunch @thehutcolwell got cancelled, yes, Covid again, but we had fab food @northhouse.cowes and @thecowtapnellfarm @thegeorgehotelisleofwight and thebestdressedcrab in Bembridge (no Insta handle) & so worth a visit.
We had a wonderful time met up with two very beautiful, capable nieces, we even managed to prepare fruit bars as snacks from@hummingbbakery cookbook.
I hope your summer is going well & you also manage a well deserved break x
Food labelling is complex and consumers including dietitians and nutritionists often struggle to interpret it.
In summer food deteriorates faster in warm weather (although somewhat noticeably absent this week), so we have tried this week to demystify the ‘use by’, ‘sell by’ and ‘best by’ labels found on food products.
One of my best & cheapest kitchen investments has been a fridge thermometer. It allows me to keep a close eye on whether the fridge is too warm or indeed too cold. Both can cause food to perish. Think frozen lettuce leaves or fruit!
Want to know more about why food perishes at different rates? Read more about climacteric foods in the infographic.
We have also given some thought to stock rotation in our food cupboards. To be honest, it’s well worth checking ‘best before’ dates once a year.
Old herbs, spices are unlikely to do us harm, but their flavours will have faded if well beyond their best before dates. It maybe the reason why a well used recipe is just not tasting as good and indicating some of the basic ingredients need replacing.
Health claims on food are another minefield & we shall leave that for another day. In the meantime, we hope you find our infographic helpful & let us know if there are other areas of food labelling you would like to see addressed?
#foodlabels #foodlabel #bestbefore #useby #dietetics #dietitian #londondietitian #foodstorage #begoodtoyourgut.co.uk #nutrition #nutritionist
The more diverse your plant-based diet is the better the nutrient supply for your gut microbiota (think dietary fibers, prebiotics, and polyphenols).
All this results in a well-fed and diverse range of ‘happy’ gut microbes, each with their own unique profile which we are continuing to learn more about.
It is increasingly recognised that a happy gut has many health benefits and the list is growing thanks to be ongoing research in this area.
So that old chestnut recommending 5 fruits & veg a day message is never more important in ensuring you have 30 different plant based foods/weekly in order to keep your gut 😊.
Check out our infographic for some simple ways of achieving this & consider setting up your own 30 a week plant based challenge & let us know how you get on?
#plantbased #guthealthuk #guthealth #plantdiversity #plantdiversity #probiotic #probiotics #prebiotic #prebiotics #begoodtoyourgut #begoodtoyourgut.co.uk
Ageing will happen to all of us at some stage.
It impacts not only what we see when we look in the mirror, but at the same time changes are occurring within our body that we may be a lot less aware of.
There is growing evidence that the gut microbiome which changes with age, may lie at the core of many age-related changes including immune system dysfunction, metabolic changes & susceptibility to disease for example cardiovascular disease, rheumatoid arthritis & Type II diabetes.
We have reviewed the evidence in detail and come up with dietary recommendations aimed at supporting a more diverse, stable & resilient gut microbiome, associated with better health outcomes.
We have summarised this in our infographic, but if you are a healthcare professional and would like to learn more visit @symproveyourlife website.
There you can sign up for Symprove for Professionals newsletter & access the full article, along with a wealth of other educational resouces.
In the meantime, have a great weekend, it’s going to be a hot one at last!
#symprove #symproveyourlife #guthealth #gutmicrobiome #microbiota #microbiotaintestinal #i#probiotics #probiotic #begoodtoyourgut.co.uk
12 minutes to go & then a ‘nail biting’ 90 minutes or so.. plus injury time.
I am no ‘footie’, but this is an exceptional group of talented & respectful young men, headed up by the unflappable Gareth Southgate.
Any team including @marcusrashford & @sterling7 would have my vote for what they have achieved off the pitch, leave alone their immense footballing skills on it.
Go England team, we are so very proud of how far you have got so far & maybe, just maybe, this is the night we break a 55 year dry spell of silverware.
Whatever happens the entire country is immensely proud of your success & also how you all present as role models to the next footballing generation.
#football #euro2020 #euro2021 #england #englandfootball #threelions #footballscominghome #goengland
Wonderful weekend in Cambridge just coming to an end, but what a treat!
@curiocollection Cambridge a great new boutique hotel. A short walk to the centre allowing easy access to the river, colleges, markets & meadows. Great pool & a well equipped gym!
Fantastic river punt with @rutherfordspunting with a truly amusing yet extremely knowledgeable guide. I love that combination.
Wish we had brought our bikes & would have tried the new Voi scooter if they rented helmets, but a very good excuse to return.
Fantastic Italian meal last night @alpomodorocambridge and heading to @theivycambridge now for lunch.
But.. . sooo excited about tonight’s game & now need to get back asap to watch it, collecting our Digby 🐶 en route.
It’s been refreshing & necessary weekend break, particularly with the significant social isolation & stresses of the pandemic.
Cambridge was full of people seemingly doing similar & it was great seeing people in numbers enjoying themselves, particularly the largest number of ‘hen parties’ most of which were on the river.
#cambridge #weekend #puntingincambridge #punting #weekend #weekendaway #dietitian #hiltonhotel #curiohotelcollection
What a great week for sport here in U.K!
We are all so happy about the 🏴 football team’s performance on Wednesday & I suspect the entire nation with very few exceptions, will be glued to their screens on Sunday.
However Wimbledon is also a national institution, inspiring many to take to the courts in the following months & years.
Our infographic today focuses on the nutritional & hydration needs of tennis players when training & playing both recreational games & serious club players.
Enjoy the weekend of sport ahead & although we don’t have any ‘home players’ left in the iconic tennis tournament, there will be plenty to enjoy on the courts this weekend.
And just while I am here, ‘come on England’!
#wimbledon #wimbledon2021 #tennis #wimbledontennis #nutritionandfitness #nutritionandsports #sportsdietitiansaustralia #sportsdietitian #sportsnutrition #sportsnutritionist #londondietitian
With football on many of our screens lately, and an exciting, match later today! A “food-first” philosophy is fundamental to support football players performance.
Swipe left to see some advice about endurance sports nutrition!
This is general endurance sports nutrition recommendations, for specific requirements please contacted a registered sports nutritionist or sports dietitian.
The UEFA expert group produced a consensus statement in 2020 looking at different requirements for match day, training days, the effect of stress, travel, cultural diversity, dietary considerations and much more. Well worth a read if you are a local club or professional player.
Tagged are some great sports nutrition pages.
Are you going to be watching the match later?
Let us know in the comments & come on 🏴 you can do this!
#football #englandfootball #englandfans #sportsnutrition #sportsdietitian #sportsnutritionist #londondietitian
Very proud today to have been part of the great NHS throughout my career and so grateful to have them there when needed & we all will! It’s truly a ‘cradle to grave’ service & we must treasure it.
It is humbling that the Queen has today honoured the organisation with the George Cross but..
So many staff have worked tirelessly throughout the pandemic & are now working just as hard catching up with much needed diagnostics, patient care & delayed surgeries.
So why after all this dedicated service throughout the pandemic, loss of staff lives (at least 230 by Feb 2021), cancelled leave, excessive /unpaid working hours, many experiencing severe physical & emotional distress, does the government then choose to give them a totally inadequate 1% pay rise?
Now @sajidjavidmp has an opportunity as the new health minister, to really acknowledge their worth, by reviewing this but in the meantime Happy 75th Birthday NHS!
#nhs #nhsbirthday #nhsheroes #nhsstaff #nhsworkers
Diabetes Week 2021 & my 🤗 & thanks goes out again to another fantastic & incredibly supportive U.K. charity @diabetesuk
Cannot recommend highly enough both membership & also their comprehensive website for people with either prediabetes, Type 1 or Type 2 diabetes, family members who want to learn more and of course health professionals as well.
We hear a lot more nowadays about ‘prediabetes’ which can often be treated or managed by losing weight and increasing physical activity.
Losing just 5% body weight can help reduce the risk.
Diabetes U.K. recognises that a ‘one size diet fits all’, often does not work & as such, gives options for consideration, such as the Mediterranean diet, the DASH diet (dietary approaches to stop hypertension) or reducing carb consumption to a moderate level.
Whichever dietary approach you want to embark on, it is best undertaken in association with a Registered Dietitian or Registered Nutritionist specialising in diabetes & I have tagged a few practitioners in.
Remember all health concerns & conditions need be discussed & diagnosed initially by your GP who will then refer you on to an NHS diabetes service or Registered dietitian/Nutritionist working within the private sector.
Do check out our infographic for more information on symptoms & how to access a wealth of resources produced by DiabetesUK.
#diabetes #diabetesweek #type2diabetes #type1diabetes
#prediabetes #mediterraneandiet #dietitians #dietitian #londondietitian
It’s hot, hot, hot & it’s Nutrition & Hydration Week!
This year has been tough for many. We would like to say an enormous thank you to all NHS front line staff & everyone else who has supported the community throughout the recent pandemic.
A recent study of healthcare workers found that during Covid-19 ‘peaks’, less than 50% of staff were able to consume 500-1000mls/day of liquid per shift.
Did you know that approximately 60% of the adult human body is made up of water?
Dehydration is dangerous & can lead to us feeling tired, dizzy or lightheaded. Dehydration ranges from mild ie a loss of no more than 5% of our body weight to moderate, to severe which is a loss of over 10% of body weight. This is life threatening & requiring urgent medical care.
So look out for dehydration particularly in very hot weather:
1️⃣ Check colour of urine as darker urine is an indicator we are not having enough
2️⃣ drink in response to thirst. If you are feeling thirsty, this is a biological mechanism simply telling us we need to drink.
It is recommended we have 6-8 glasses of fluid per day & here are some tips for increasing your fluid intake a little more:
✅ try & drink tap/or filtered tap water throughout the day. Add lemon slices, mint or a few berries or try sparkling water (my favourite) either alone or diluting it with some fresh juice.
✅ remember other drinks also count towards our fluid intake including decaffeinated coffee, fruit/herbal or weak breakfast teas, unsweetened juices, infused or flavoured waters.
✅ limit caffeine intake to 400mgs/day (approx 4 cups coffee/day).
✅use a refillable water bottle & carry it with you. Challenge yourself to drink it by lunchtime or dinner.
Employers have a responsibility under health & safety regulation FFP2/3 to ensure you have regular rest breaks & easy access to fluids & food throughout the working day.
Nutrition & Hydration Week is in essence a gentle reminder to us all of a basic human requirement, that sometimes get overlooked for staff, patients & care home residents alike.
#nhweek #nutritionandhydrationweek #nutritionandhydrationweek2021 #dietitian #dietitiansofinstagram #dietitians #londondietitian
Leading on from our recent 2 reels on delicious milk & water based kefir drinks.. let’s discuss a little bit more about fermented foods in general.
Fermented foods have been used for over 10000 years, notably for their preservation properties & their ability to change the function of food/drinks & enhance both sensory & nutritional value.
In recent years, fermented foods have been increasingly known for their potential beneficial effect on our gut health. This maybe through increasing the microbial diversity of the gut or the ratio of beneficial bacteria in our gut.
But how strong is the research?
Well, one of the most researched foods is kefir. A fermented drink made by adding kefir grains (colonies of yeast & lactic acid bacteria) traditionally to cows or goats milk. This is left to ferment for around 48 hours, the grains are then removed & the kefir is ready to drink.
See our ‘step by step’ reels with details on how to prepare 2 yummy kefir drinks.
Current research shows that regular consumption of kefir can improve our digestion & tolerance to lactose. It may also have an anti-bacterial effect, in addition to helping lower cholesterol & blood pressure.
If we however take a step back, most of the current research has been undertaken in animals or in laboratory studies which dilutes the ability to apply these directly to humans.
So whilst we cannot say definitively there is sufficient research to support kefir in improving our health, it is a low cost, safe & tasty drink enjoyed by many thousands of people.
It can certainly form part of a balanced diet. Milk kefir is a rich source of protein & it’s more easily digested due to the fermentation process. People who cannot tolerate lactose often find they can tolerate kefir in small quantities.
Kefir contains Vits A, B1, B2, B5, C & K as well as calcium, magnesium & phosphorus.
Research for other fermented foods such as kombucha, soy & kimichi is at present minimal.
#fermented #fermentedfoods #fermenteddrinks #probiotics #probiotic #guthealth #guthealthmatters #gut #digestivehealth #londondietitian #dietitians #dietitiansoninstragram
Great to spend some time with the legendary @grahamsimpsontravel from @simpsontravel during his recent visit to Meganisi.
Graham & his team have been working tirelessly to ensure Simpson villas are ready and waiting to receive their discerning clients.
Thank you @simpsontravel.
#simpsonstravel #ionianislands #ioniansea #summer #mediterraneanlife #greece #ionianislands #meganisi_island #meganisi
Two (approx) 40 gram portions of fresh fruit, a small bowl of whole grain granola including a handful of nuts & I have made an excellent & delicious start to achieving 30 grams fibre today aimed at optimising my gut health 😊.
For me this has to be accompanied by great cup of coffee & freshly squeezed juice.
Happy Friday everyone, the weekend is almost here 👍!
#gut #guthealth #digestivehealth #breakfast #mediterraneandiet #dietaryfiber #fibre #dietitian #dietitiansofinstagram #londondietitian #symprove #begoodtoyourgut.co.uk
UK hospitality is finally opening up ‘cautiously’!
I had the great pleasure of meeting a friend for The Picnic afternoon tea @tinglondon @shangrilalondon on Wednesday afternoon.
We consumed everything on offer from asparagus & cheese quiche to Yorkshire rhubarb mousse, whilst savouring the iconic landscape views from the 35th floor @theshardlondon.
It was a special treat after months of lockdown, as we caught up on news whilst enjoying first class hospitality & drinking delicious champagne & the occasional cup of fruit tea (pictured).
Thank you to @tinglondon for looking after us so very well. I shall return!
#afternoontea #afternoontealondon #theshard #theshardlondon #lockdownlifting
Testimonials
What our clients have to say
I was initially referred to Mrs Shepherd following a diagnosis of IBS in 2012. At that time she introduced me to a low fermentable carbohydrate (FODMAP) diet which was a complete revelation. Within a three month period, I noticed a significant improvement in all of my symptoms and, with Mrs Shepherd’s professional expertise and guidance, […]DC
Teacher
Sian was my saviour through my treatment. She instilled so much confidence in me that I followed her advice on foods I could and could not eat. She is a professional and knowledgeable in her trade, her service was impeccable. I had regular consultations with Sian who also worked closely with Dr Karp, my oncologist. We were overwhelmed that my bloods were good, including my iron levels and blood cells. This was due to changes in my diet.SM
Higher Education Tutor
It was lovely to meet you today. I was so excited for your information that I instantly installed the ap. You have given me great hope and I feel it will work. You have such a wonderful way of doing your job and sympathising with what I am going through. Having met many doctors with my symptoms, I feel there is finally light at the end of the tunnel. I am just grateful Dr Miller recommended you.JS
Company Director
I visited Sian after being recommended by a gastroenterology consultant I have a non alcohol fatty liver. After my first session with Sian she introduced the idea that the cause may be that I binge eat. Having the open, honest and calming conversation with Sian really opened my eyes to my eating habits. She recommended a programme for me to improve my liver health and I now feel so much better. Thank you Sian for your coaching.CP
Local Government IT Consultant