As part of our efforts to support everyone in adopting a healthier lifestyle, we are delighted to have arranged a 20% discount off The Food Doctor’s complete range of deliciously nutritious foods. From their Savoury Seed Mix & Dry Roasted Bean Mix; to some delicious Granolas & Mueslis, all deliver excellent levels of protein and fibre to enhance your diet. Their latest addition, ‘Wholesome Pots’, just require boiling water to create a nutritious snack of grains and pulses flavoured naturally with vegetables and herbs, perfect after a yoga class.  So stock up now for your Springtime focus on wellbeing and EAT BETTER FOREVER with The Food Doctor.

To view The Food Doctor’s complete range of foods please simply click Food Doctor

Remember, in order to save 20% at check out you must quote HHC20

If you haven’t yet been on one of The Healthy Holiday Company’s specialist holidays you can still take advantage of this great offer from our friends at The Food Doctor.  However, we would of course very much like it if you were to experience one of our exceptional holidays too!  If you’re interested in getting in to shape and learning more about diet and nutrition, then opt for a luxury detox retreat with in:spa for the chance to really learn about nutrition (everyone receives a one to one nutritional consultation from our expert nutritionist) and you’ll enjoy the gourmet cleansing cuisine created by our specialist chefs.  See in:spa retreats for full details.

Alternatively, you may prefer a fitness focused holiday with fitscape or an inspiring yoga holiday with destination yoga

Amelia Freer, long standing and highly regarded in:spa nutritionist, wrote an article for The Market magazine in January entitled: Turn your Diet Inside Out.  If your waistline and energy levels are not as you would wish them to be, you may need a detox.  Amelia explains what that means and how to do it.

Sometimes, our food selections and lifestyles are less than ideal, particularly over the festive season. But in fact, we are all exposed to a wide range of toxins every day. Some are a natural part of our diet and environment and some are man-made. Our liver is the hero here: working tirelessly on our behalf to eliminate and neutralise unwanted substances such as excess hormones, fats, drugs, environmental chemicals, food additives and pharmaceuticals and yet this is the organ that we often take for granted.

If the liver gets overburdened, its ability to detoxify can become impaired and health problems can follow. I like to
describe it as our body’s post office – everything that we eat, drink, inhale and absorb gets sent here to be sorted and re-packed before being forwarded on – it’s our internal filter. The liver also turns excess sugar into fat as well as producing bile, which helps to digest the fats we eat. And of course, healthy digestive function is crucial in supporting the elimination process that the liver starts.

According to the British Liver Trust, more than 16,000 people in the UK died from liver disease in 2008, and that number keeps on rising. Liver disease is the fifth biggest killer in England and Wales after heart disease, cancer, stroke and respiratory disease. Excess alcohol is the number one cause of liver failure and excess sugar is the second.

In 2009/10, there were over a million alcohol-related admissions to hospital according to the NHS Information Centre. This is an increase of 12% on the 2008/09 figure and more than twice as many as in 2002/03. And, as the liver converts sugar into fat, a high-alcohol, high-sugar diet is a fast track to a fatty liver, one of the first indicators of
liver problems.

Abdominal weight is a sign that your diet may be too high in sugar (rather than fat as is often thought), and a word of warning – turning to paracetamol to relieve the symptoms of a hangover only places a heavier burden on the liver, so while it may remove the short-term pain, it won’t help your long-term health.

Here are some of the symptoms that a gentle detox may help relieve:

• Lack of energy, foggy head, sluggish metabolism
• Headaches, migraines
• Nausea
• Constipation, indigestion, bloating
• Dark circles under eyes
• Acne, skin rashes, hives
• Itchy, watery or sticky eyes
• Itchy ears, ear infections, stuffy nose or sinus problems
• Excessive sweating or strong body odour
• Joint aches, muscle aches and pains

The liver works in two phases and is dependant on specific nutrients to function effectively. As a nutritional therapist I often work with clients to sensibly look at what might be removed and what might be introduced into their diets and lifestyle to improve the efficiency of the liver. Antioxidants such as selenium, glutamine, glutathione, vitamin C, vitamin E, vitamin A and the B vitamins are just a few of the essential nutrients that aid detoxification.

However, when removing some of the common culprits that cause us to feel sluggish, we can sometimes feel worse before feeling better. Detox symptoms include headaches, fatigue, nausea and flu-like aches and pains. These are caused by a combination of the body’s withdrawal effects (usually from caffeine but also alcohol if this features highly in your diet) and from the liver releasing stored-up toxins into the blood stream that it hasn’t been able to cope with. If you do get these symptoms they only last for a day or two, so try to avoid over the counter medications as this defeats the purpose. However, if you’re detoxing from excessive alcohol or drugs, please seek the help of a professional first.

In Patrick Holford’s book The Holford 9-Day Liver Detox he suggests five habits to make and five habits to break

Five things to EXCLUDE:

• Alcohol
• Caffeine
• Gluten
• Dairy
• Refined sugar

Five things to INCLUDE:

• Eight large glasses of water per day
• Cruciferous vegetables (broccoli, brussel sprouts, kale, cauliflower)
• Sulphur-rich foods (red onions, garlic, eggs)
• Nuts and seeds every day
• Orange and red coloured foods

If this kind of detox feels too extreme for you then just consider what you can remove and what can you include in your diet each day, as being conscious of what and how you are eating is the first step. If you’re unsure about anything, seek the support of a qualified nutritional therapist who can also suggest nutritional supplements to aid
the process. Liver functions tests are available through your GP or you can buy home pin prick blood kits.

The Healthy Holiday Company offers week-long detox holidays called in:spa. A chef and nutritionist prepares the
food, and they offer yoga, exercise and massage, so if you don’t think you can avoid the temptations at home then this could be a good way to get started.

Wishing you good health.

By Amelia Freer FdSc, Dip ION

Whilst we would very much like everyone to only go on one of our Healthy Holidays, we realise that that is never going to be the case.  Everyone likes some variety.

So, for those of you who are about to go on your travels, without heading to one of our in:spa, fitscape or destination yoga venues, we thought you might appreciate it if we gave you some expert advice courtesy of one of our star nutritionists.

Nutritional therapist Amelia Freer explains how to stick to a healthy diet and lifestyle on your summer holiday.

1. Holidays are great for your health.  Most people work hard and experience a lot of stress, so it’s important not to try to do too much on holiday. Sleep as much as you can – get to bed early, lie in and take naps to help your adrenal glands recover and encourage relaxation.

2. Travelling can put a strain on your health and diet. Try to avoid processed and junk food at airports and on the flight. These will give you an immediate sugar rush, followed quickly by an energy slump – when you’ll want to have another sugary snack.

3. Plan what you’ll eat on the journey. Take a piece of fruit and a handful of nuts and seeds for snacks.  I like Bounce Balls and Nakd bars, both are natural with no added sugar.  I usually pack a salad in a Tubberware box to eat on the flight.

4. Drink plenty of water, especially when flying. All that air-conditioning and the thin air in the sky really dehydrates your body.

5. When on holiday, eat a big healthy breakfast, such as fruit and natural yoghurt followed by eggs or smoked salmon on wholewheat toast. Eat a good lunch plus snacks in the morning and afternoon and try to have a light dinner with no starchy carbohydates (pasta, potatoes or rice).

6. Take advantage of local and seasonal food. If you’re staying by the sea, eat lots of fresh grilled fish. Oily fish – including sardines, fresh tuna, salmon and mackerel – is particularly good as it’s rich in Omega 3, which keeps your skin hydrated and encourages healthy digestion as well as weight loss.

7. If you do plan a boozy night out, eat plenty of protein first and try to alternate glasses of alcohol with water. A couple of glasses of red wine is the best option. Cava has been found to be good for blood sugar management – it releases its sugar slowly into the body. Cocktails are the worst due to all the sweet mixers and sugar in them.

8. Try to eat a variety of different coloured fruits and vegetables – oranges, red peppers, green courgettes, yellow sweet corn – to get a wide range of antioxidants.

9. Lying in the sun feels great but you only need 10 minutes of unprotected sunshine to get your daily dose of vitamin D. After that you should use sunblock. As we get older, the collagen in our skin breaks down more rapidly, leading to lines, wrinkles and discolouring.

10. To prevent the breaking down of collagen, eat lots of purple fruits, such as fresh blackberries, blueberries and black grapes. One study showed that eating tomatoes reduces your risk of turning red in the sun so have a glass of tomato juice – though it’s much safer to use sunblock!

Amelia Freer is a member of the British Association of Nutritional Therapists and works for The Healthy Holiday Company.

Amelia worked in PR and event management for seven years and discovered the power of nutrition though treating her own poor health. After four years studying at the renowned Institute for Optimum Nutrition (and with her health completely restored), she relocated to Northumberland where she now runs her practice. Passionate about good health and food, Amelia is enthusiastic about re-installing healthy eating routines and encouraging people to rediscover great tasting, fresh and seasonal food. Amelia runs regular healthy cooking demonstrations and is a member of the British Association of Nutritional Therapists.  As well as being a resident nutritionist on many in:spa retreats each year, Amelia is also now hosting both in:spa and fitscape holidays.

For further information about all our nutritionists, please see in:spa nutritionists

Amelia Freer has been an in:spa nutritionist for several years and has helped numerous guests on in:spa retreats over that time. She is amusing, inspiring and very well informed.

Amongst her many areas of expertise is the subject of foods that are good for your skin. On Thursday 23 June from 18.30 – 20.00 at the Dermalogica store just off Kensington Church Street W8, Amelia will be giving a talk on this important and popular subject, with plenty of time for guests to ask questions afterwards.

Skin Superfoods – learn how to boost collagen, banish wrinkles, and moisturise from within. This will be an exciting and informative talk about the cutting edge research that is the next step in 21st Century skin care. While skin care ranges have introduced vitamins and plant extracts to skin creams, new research shows that taking in special skin nutrients internally can make skin glow. Come and hear how special foods can improve texture, hydration, protect you from free radicals and address pigmentation.

Price: Just £15 per person, to include a glass of wine and some tasty, healthy nibbles. Places are strictly limited, so please book early to avoid disappointment.

Booking: please call Nicola on 0845 458 0723

Location: Dermalogica, 8 Lancer Square, London W8 (just off the south end of Kensington Church Street)

Nearest tube: Kensington High Street

Click here to view map

Alli is one of our highly regarded in:spa nutritionists and passionate about sharing her knowledge and skills with everyone.  With this in mind, she has teamed up with guilt-free cake maker Ruth Feingold to host two baking workshops in June, focusing on sugar and gluten free baking.  A maximum of 10 guests can join the workshops in Alli’s kitchen in London’s Chiswick on 6 or 17 June.  From past experience, we’re sure that these events will be both fun and informative, and guests will enjoy a light lunch or supper as part of the festivities.

Alli and Ruth will teach you how to cook the following:

• Pistachio Cake
• Orange Torte
• Lemon Raspberry Muffins
• Banana Loaf
• Chocolate Coconut Muffins

If you have the time, we are happy to highly recommend that you join one of the workshops.

Dates:  6 June from 19.00 to 22.00 and 17 June from 10.00 to 13.00

Location:  Alli’s kitchen, 72 Thornton Avenue, London W4 1QQ  See map

Price:  £50 per person to include a light lunch or supper

Booking:  email alligodbold@msn.com or telephone 0780 359 6907

The English Tea Room at Brown’s Hotel, Mayfair has recently launched, under the guidance of acclaimed in:spa nutritionist Amelia Freer, their ‘TEA-TOX’, a healthy version of their award-winning Traditional Afternoon Tea. Served on tea-stands, guests can indulge in the following, without feeling too naughty:

Apple and cucumber jelly (100% pure apple juice, cucumber and gelatine)
Blueberries and lemon cream served in a chocolate cup (blueberries, lemon, low-fat crème fraîche and sugar-free Xoxoline chocolate)
Carrot seed cake (eggs, sugar-free xylitol, ground almond, potato flour, carrot, baking powder, cinnamon, sultanas, olive oil, sunflower and pumpkin seeds)
Orange cake with yogurt topping (orange, sugar-free xylitol, eggs, ground almond, low fat yogurt, low fat crème fraîche, lemon, honey and gelatine)
Raspberry sorbet (raspberries and sugar-free xylitol)

Smoked chicken with pear and walnut on a chicory leaf
Poached salmon with cucumber on baby gem leaf
Smoked mackerel with beetroot and horseradish on rye
Egg white, chive and mushroom duxelle on spelt bread

Hummus (chickpeas, garlic, lemon, coriander, tahini and olive oil) and
Guacamole (avocado, chilli and lemon juice) with crudités

Alongside a selection of different teas and herbal infusions including whole peppermint leaf, fresh ginger, chamomile, along with a blend of silver needle and rose.

The price of this special ‘Tea-Tox’ is £37 per person. Should guests wish to enjoy a ‘Champagne Tea-Tox’, then The English Tea Room will serve it with a glass of Dosnon & Lepage, Extra-Brut Champagne, which is low in calories, at £45 per person. Please call 020 7518 4006 and quote ‘Tea-Tox’ on making a reservation. Advance bookings are highly recommended. Afternoon Tea is served between 3pm and 6pm Monday to Friday and 1pm to 6pm on Saturday and Sunday.

in:spa nutritionist Amelia Freer says “This Tea-Tox is ideal for those who are keen to indulge in afternoon tea, without piling on the pounds. The ingredients are perfect for blood sugar balancing allowing guests to feel fuller for longer. With no salt or sugar, high in omega 3 and antioxidants and bursting with fibre it ticks all the healthy boxes. It is a must-try for all”.

Brown’s Hotel, Albemarle Street, Mayfair, London, W1S 4BP

Tel: +44 (0)20 7493 6020

Lorraine has been an in:spa nutritionist for several years and has helped numerous guests on in:spa retreats over that time. She is amusing, inspiring and very well informed and always gives thoroughly enjoyable presentations.

Thursday 23 June, 18.30 – 20.00

Amongst her many areas of detailed nutritional expertise is the subject of skin superfoods.  On Thursday 23 June from 18.30 – 20.00 at the Dermalogica store just off Kensington Church Street W8, Lorraine will be giving a talk on this important and popular subject, with plenty of time for guests to ask questions afterwards.

Skin Superfoods – learn how to boost collagen, banish wrinkles, and moisturise from within. This will be an exciting and informative talk about the cutting edge research that is the next step in 21st Century skin care. While skin care ranges have introduced vitamins and plant extracts to skin creams, new research shows that taking in special skin nutrients internally can make skin glow. Come and hear how special foods can improve texture, hydration, protect you from free radicals and address pigmentation.

Just £15 per person, to include a glass of wine and some tasty, healthy nibbles. Places are strictly limited, so please book early to avoid disappointment.

Booking: please call Nicola on 0845 458 0723

Location: Dermalogica, 8 Lancer Square, London W8 (just off the south end of Kensington Church Street)

Nearest tube: Kensington High Street

Click here to view map

Alli Godbold will be known to many of our in:spa guests as she has been a nutritionist on several of our retreats in recent years. What you might not know, however, is that she has just published a book of terrific healthy recipes called ‘Feed Your Health’.  We happily recommend it! To give you an idea of what it’s all about, here’s the helpful blurb on the back cover:

Known from her numerous appearances on TV and radio, Alli Godbold is a nutritionist who loves her food! Here is a collection of her favourite recipes, tried and tested at her popular cookery workshops. Alli believes healthy eating should be delicious – all about exciting flavours as well as maximum nutrients, and not about denial. You will be inspired to cook dishes that will not only delight your friends and family but also enrich their health!

Try a couple of these recipes and you will be hooked; never again will you reach for a ready meal! Easy to prepare, most of the dishes are ready in under 30 minutes and don’t require any fancy culinary skills Get chopping, invite your friends over, and feed your health …

A nutritionist regularly interviewed on TV and radio and quoted in the press, Alli began her career as an international model. Traveling the world gave her an opportunity to sample many local cuisines – including those of Japan, Italy and France – and presented her with a mission to combine exciting culinary experiences with optimum health. Alli currently provides services as a nutritional therapist for in:spa retreats and New You Boot Camps as well as managing her own practise, offering private consultations and cookery workshops from her home in London. She also works in the community, teaching healthy eating and cooking to people with disabilities through the Adventures in Eating project and with the Asian Centre in Wood Green, London.

Order: if you would like to order a copy of Alli’s book, at just £13.99, please click here

Who says sensible eating means boring? The nutrition experts at a in:spa introduce Elfreda Pownall to the joys of being good. The Sunday Telegraph magazine, 2 January 2011

No salt, sugar, wheat, dairy, alcohol, caffeine or red meat: the meals on in:spa holidays sound a bit hair-shirt. But when you see the huge spread at your first breakfast – oat crumble, scrambled eggs and smoked salmon, tomatoes baked with garlic, spelt bread with tahini spread, fruit salad, smoothies, mint tea – you realise meals will be far from a penance.

Amelia Freer, the nutritionist on my recent in:spa holiday, says healthy eating is not about denying yourself. ‘We’re not saying these things are bad for you, just that most people’s diets are too high in them, and that it is good to spend a week without them – and to know that you can. It’s about retraining the taste buds. This week is a chance to introduce all sorts of alternatives; our diets should be about variety.’ The in:spa chef, Michael Arthur, who has devised these recipes for Stella (see below), agrees.  ‘If you use lots of herbs and spices – more than most recipes call for – you can make delicious dishes without needing to add sugar or salt,’ he says, though he sometimes uses Perfect Sweet (xylitol) instead of sugar and Braggs liquid aminos in place of salt.

‘Eating this way is about keeping your blood sugar in balance,’ says Freer, ‘and never feeling hungry. If you eat every three hours – three meals plus a snack mid-morning and mid-afternoon – and have protein with every carbohydrate, you keep your blood sugars stable, and avoid tiredness. Blood-sugar highs create fat, and lows bring cravings – you just have to eat that Twix because it’s too long since your last meal.’

With a very sweet drink, like the juice here, Freer serves eight almonds, enough protein to keep insulin levels from sky-rocketing. In the private consultations she gives during In Spa holidays she helps people put their own diets in order, teaching me that a mid-afternoon snack would help me avoid early-evening toast-and-Marmite binges, and helping a fellow guest kick a serious caffeine addiction. Freer is realistic and endlessly encouraging. ‘I would never say don’t go out for a celebration meal, or say no to a slice of birthday cake. Just get back on track the next day.’ Who says sensible means boring?

Healthy breakfast: Apple-soaked oats with plum compote - a delicious healthy breakfast recipe for apple-soaked oats with plum compote and yogurt, from in:spa

For the compote
150g (5½oz) plums or other stone fruit
150ml (5fl oz) orange juice
1 cinnamon stick, broken in half

For the oats
60g (2¼oz) whole rolled oats
150ml (5fl oz) apple juice
40g (1½oz) soya yogurt
15g (½oz) mixed seeds (sunflower, pumpkin and sesame)

- The night before, quarter the plums, discard the stones and put the fruit in a pan with the orange juice and cinnamon. Bring to the boil then simmer until really soft – 10 to 15 minutes.

- Put the oats and apple juice in an airtight container, put the lid on and refrigerate.

- Toast the seeds in a dry frying-pan and store in another airtight container (you can do a week’s worth in one go if you like, as they store well).

- In the morning drain off any excess liquid from the oats and stir in the yogurt. Spoon compote into a tumbler or small bowl, top with the soaked oats and sprinkle generously with seeds.

Health snack: Beetroot and apple juice - a delicious healthy recipe for a mid-morning snack of beetroot and apple juice, from in:spa

5 beetroots
1 apple

You will need a vegetable juicer for this.  Scrub and trim the beetroot but don’t peel them, as the real goodness is in the skin. Wash and quarter the apple. Make the juice, skim the froth off the top and serve with ice.  ‘Eat eight raw, unsalted nuts with this sweet juice to keep a good blood-sugar balance,’ says the in:spa nutritionist.

Healthy recipe: Quinoa tabbouleh - a delicious healthy lunch recipe of quinoa tabbouleh, from in:spa

‘Quinoa is one of the healthiest foods imaginable,’ says the in:spa nutritionist Amelia Freer. ‘It’s a vegetarian source of protein and contains every amino acid your brain needs to function. You could serve this salad with grilled chicken breast and the lentils with apple and shallot .’

Serves four

150g (5½oz) quinoa
1 orange
40g (1½oz) curly parsley
25g (1oz) coriander
25g (1oz) mint
10 pitted black olives
1 lemon
40g (1½oz) hazelnuts

- Cook the quinoa in 1 litre (1 pint 15fl oz) boiling water for 10 minutes (ignoring the instructions on the packet to cook it longer). Drain and run under cold water then leave to dry in the strainer. Squeeze the juice of the orange over the quinoa while it’s draining.

- Wash all the herbs and dry them very thoroughly. Chop coarsely, taking care not to overchop the coriander and mint in particular as these can quickly turn to mush.

- Cut each olive into eight pieces and finely grate the zest from the lemon. Toast the hazelnuts in a dry frying-pan until golden, then chop roughly.

- Put the quinoa, herbs and olives into a bowl and mix well. Squeeze the juice of the lemon over it, place in a serving bowl and scatter with the lemon zest and chopped hazelnuts.

Afternoon snack Oatcakes and hummus

‘Hummus, used as a dip for vegetable sticks or spread on a couple of oatcakes, makes a good afternoon snack,’ says Freer.

Healthy recipe: Oven-roasted salmon on spinach with tahini - a delicious healthy supper recipe for oven-roasted salmon on spinach with tahini sauce, from in:spa.

At in:spa, a vegetable soup or salad is served before the main course. Clearspring tamari is available from Sainsbury’s at £2.69 for 150ml. Braggs liquid aminos are available from bevital.co.uk at £2.95 for 180ml.

Serves four

For the sauce
100g (3½oz) tahini paste
Juice of 1 lemon
2 tsp tamari or liquid aminos
100-150ml (3½-5fl oz) water
2 cloves garlic, crushed

For the salmon
4 salmon fillets, each 175g (6oz), skin on
Olive oil
3 shallots, thinly sliced
350g (12oz) spinach
2 red chillis, finely chopped

- Put the tahini, half the lemon juice and the tamari into a bowl and whisk with a bit of the water. Keep adding the water in small amounts until the sauce has the consistency of single cream. Add more lemon juice to taste. Whisk in the garlic.

- Preheat the oven to 200°C/400°F/gas mark 6 and line a baking-sheet with parchment.

- Score about five lines into the skin of each salmon fillet with a sharp knife, being careful not to cut too far into the flesh. Rub the skin with olive oil and sear skin-side down over a medium to high heat in a frying-pan, moving the fish about so it doesn’t stick. Cook for about five minutes or until the skin starts to brown and crisp. Remove the fish from the pan and place it skin-side up on the baking-parchment.

- Brush a big lidded frying-pan with olive oil and sauté the shallots until soft. Add the spinach and cook for one to two minutes with the lid on, just enough to wilt the leaves. Place in a colander to drain. Put the salmon in the oven for two minutes to finish cooking.

- Spoon a generous amount of tahini sauce in a circle around the edge of each plate. Place a quarter of the spinach just off centre, sprinkle the chilli over it, then sit the salmon on top of the spinach. Serve immediately.

Eat more frequently to lose weight and have bags of energy, says in:spa nutritionist Lorraine Perretta.

Many people believe that eating snacks will cause them to gain weight but in reality the opposite is true. It’s what you snack on that counts. Food contains a variety of nutrients that play specific roles in the body. For example protein foods like meat, fish, eggs and dairy products help the body to make strong muscles and smart brains. Fats (contrary to popular belief is not an ‘F’ word) are essential in small amounts and specific types, e.g. those fats found in nuts, seeds and oily fish like salmon and sardines.

Now here comes the tricky bit, carbohydrates. Carbohydrate foods provide the body with energy; energy to power muscles and the brain. Carbohydrates are found in starchy foods like bread, pasta, potatoes and rice as well as fruits and vegetables. These foods break down into glucose which is a fancy name for sugar. And it’s the sugar that provides the energy for the body.

The trick to having bags of energy and a slim figure is to eat the right amounts of protein, fats and carbohydrates – AND the right kind of carbohydrates. Some carbs like rice, bread, potatoes and pasta convert to sugar very quickly, hence they’re called fast releasing carbohydrates. While fruit and vegetables are slow releasing. The body likes the amount of glucose in the blood to be very constant; it doesn’t like it when sugar levels are too high or too low. So when carbohydrates release sugar faster than the body can use it, there’s a big spike of sugar in the blood. The body in an attempt to reduce the blood sugar level, converts the sugar to fat (that’s right fat!) and then there’s too little sugar in the body resulting in a dip in energy, often experienced as mid morning and mid afternoon slumps, and a craving for sweets, sugar and stimulants.

So the best way to control weight and maintain even energy levels is to eat slow releasing carbohydrates like fruit and vegetables. Combine these foods with some protein and a small amount of the important fats at regular intervals during the day and sugar levels will remain constant and the body won’t feel the need to store the excess sugar as fat.

Some top tips:

• Always eat breakfast

• Eat small frequent meals and snacks, aim for 6 a day: breakfast, mid morning, lunch, mid afternoon, evening meal and an evening snack

• Combine protein with carbohydrates to help stabilise blood sugar levels

• Reduce caffeine found in coffee, tea and cola drinks. These stimulants affect blood sugar levels.

• Reduce alcohol as this is similar to sugar and can upset blood sugar balance.

• Avoid adding sugar or honey to foods and drinks.

• Avoid or reduce cigarettes

• Eat fresh fruit rather than dried as dried fruit is very concentrated sugar

• Eat foods high in fibre including green leafy vegetables, beans, peas, and lentils

• Exercise! When there’s an elevated level of sugar in the blood, exercise to convert the sugar to energy, otherwise the body will be tempted to store the excess sugar as fat.

Sample meals and snacks

- smoothie with fresh fruit, fruit juice plus dairy or soya yoghurt

- an egg on whole meal toast

- a bowl of porridge with natural dairy or soya yoghurt

- grilled haddock or kipper on whole rye toast

- chicken, fish or cheese with salad sandwich on wholemeal bread

- tuna and brown rice salad

- wholemeal pasta with chicken or fish sauce

- crudités with houmous

- rye crispbread with chicken, tuna or tofu

- nuts (almonds, hazelnuts) and seeds (sesame, sunflower, pumpkin) with a piece of fruit

Ideal plate: when having a meal aim for the following ratio of protein, starchy carbohydrates and vegetables. This helps to maintain even blood sugar levels and aids in weight control.

25% Protein: meat, fish, beans, nuts and dairy products
25% Starches: potato, bread, rice
50% Vegetables and Salads

For lots of nutritious, delicious in:spa ideas – see our healthy recipes