<![CDATA[YOUR DIET ADVICE - Blog]]>Tue, 14 Jul 2026 11:06:57 +0100Weebly<![CDATA[How to Create Long-Lasting Healthy Behaviours]]>Mon, 05 Jan 2026 07:09:02 GMThttps://www.yourdietadvice.com/blog/how-to-create-long-lasting-healthy-behaviours
How to Create Long-Lasting Healthy Behaviours
How to Create Long-Lasting Healthy Behaviours
At the start of a new year, many people feel motivated to set lifestyle goals such as losing weight, exercising more, or eating healthier. While motivation is a great first step, it’s often not enough on its own. To avoid giving up after a few weeks, it’s essential to understand how healthy behaviours are formed—and how to make them last.
Start by Integrating Healthy Habits Into Your Routine
Once you’ve identified the healthy habits you want to develop, the next step is to fit them into your daily routine.
A routine can be defined as a repeated behaviour that requires little conscious thought and only a small time commitment. When a new behaviour becomes part of your routine—and is easy to do—it is far more likely to stick long term.
For example, rather than aiming to “eat healthier” in general, try a specific and simple habit such as eating a piece of fruit after lunch or drinking a glass of water after breakfast.
Integrate your habits into your routine
Integrate your habits into your routine
How Long Does It Take to Form a Healthy Habit?
Research from a UK study found that it takes an average of 66 days to form a new habit. However, this varies depending on the type of behaviour:
  • Simple habits, such as eating fruit or drinking water, are formed more quickly
  • Physical activity habits, like doing sit-ups or going for a daily walk, can take around 1.5 times longer
Overall, habit formation ranged from 18 days to 254 days—meaning it can take anywhere from less than a month to over eight months to fully establish a new behaviour.
Be Patient and Kind With Yourself
Because behaviour change takes time, patience is key. You do not need to perform your new habit perfectly every single day.
Importantly, the same study found that missing a day did not negatively affect long-term habit formation. Going on holiday, having a busy day, or stepping out of your routine does not mean you’ve failed.
What matters most is your ability to re-establish your routine afterwards.
Be patient and kind to yourself
Be patient and kind to yourself
Reduce Decisions to Support Healthier Choices
Another crucial factor in building long-lasting healthy behaviours is reducing the number of decisions you need to make each day.
When faced with choices, we naturally tend to select the option that is:
  • Easiest
  • Fastest
  • Most enjoyable
By planning ahead, you make healthy choices the default. Helpful strategies include:
  • Preparing meals or meal components in advance
  • Checking the menu before going to a restaurant
  • Packing lunch instead of buying it
  • Scheduling workouts or exercise sessions with a friend
These strategies remove decision-making from the moment and make healthy behaviours easier to maintain.
Reduce decisions to support healthier choices
Reduce decisions to support healthier choices
Avoid Doing Too Much, Too Fast
Research consistently shows that trying to change too much at once rarely leads to lasting success. Instead, focus on one or two small changes at a time.
Allow these habits to become established—ideally over more than a month—before adding new ones. Sustainable health is built gradually, not overnight.
Avoid doing too much too fast
Avoid doing too much too fast
Final Thoughts: Build Habits That Fit Your Life
To create long-lasting healthy behaviours:
  • Choose simple, realistic habits
  • Focus on one or two changes at a time
  • Make the habit easy and accessible
  • Be patient and consistent, not perfect
For example:
  • Want to eat more fruit? Keep it washed and visible on the kitchen counter
  • Want to drink more water? Carry a water bottle with you
  • Want to eat healthier overall? Plan your meals in advance

Small, consistent actions—repeated over time—are what truly lead to lasting health.

Here is a template to help you to track your habits. You can get it for free by clicking here FREE Resources.
Build habits that fit into your life
Build habits that fit into your life
Reference
The Importance of Creating Habits and Routine, Katherine R. Arlinghaus, MS, RD, and Craig A. Johnston, PhD. American Journal of Lifestyle Medicine. March April 2009.
]]><![CDATA[Mediterranean Pasta Salad — Fresh, Flavorful & Easy to Make]]>Thu, 06 Nov 2025 07:50:21 GMThttps://www.yourdietadvice.com/blog/mediterranean-pasta-salad-fresh-flavorful-easy-to-make
Mediterranean Pasta Salad
Mediterranean Pasta Salad
🌿 A Fresh and Simple Mediterranean Pasta Salad

If you’re looking for a light, refreshing, and easy-to-make pasta salad, this Mediterranean Pasta Salad is the perfect choice.
It’s bursting with color, crunch, and flavor — from juicy cherry tomatoes and crisp cucumber to briny olives and creamy feta cheese. Tossed in a simple lemon and balsamic dressing with za’atar or oregano, it’s a dish that truly captures the essence of the Mediterranean diet.

Perfect for summer lunches, BBQs, or healthy meal prep, this recipe is as versatile as it is delicious.
Mediterranean Pasta Salad on the table
Mediterranean Pasta Salad on the table
Watch the video of the recipe here.​
​
🍅 Ingredients

Serves: 4
Prep time: 15 min
Cook time: 10 min

For the salad:
  • 250 g pasta (fusilli, penne, or farfalle)
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1 small red onion, finely sliced
  • ½ cup Kalamata olives, pitted and halved
  • ½ cup feta cheese, cut into cubes
  • 2 tbsp chopped fresh parsley or basil

For the dressing:
  • 3 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tbsp balsamic vinegar
  • 1 tbsp za’atar or dried oregano

​🥣 Instructions
1. Cook the pasta
Bring a large pot of salted water to a boil. Cook the pasta until al dente.
Drain and rinse under cold water to stop the cooking process. Let cool slightly.

2. Prepare the dressing
In a small bowl or jar, whisk together olive oil, lemon juice, balsamic vinegar, and za’atar (or oregano).

3. Assemble the salad
In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, red onion, olives, and feta cheese.

3. Toss & chill
Pour the dressing over the salad and toss gently to coat.
Sprinkle with fresh parsley or basil.
Chill for 30 minutes before serving for best flavor, or enjoy immediately.

NUTRITION INFORMATION per portion
540 Kcal | 30 g Fat | 53 g Carbs | 15 g Protein | 6 g Fiber

💡 Tips & Variations
  • Add grilled chicken, tuna, or chickpeas for extra protein.
  • Swap regular pasta for wholegrain or lentil pasta to boost fibre and nutrients.
  • Store leftovers in the fridge for up to 3 days — great for meal prep!
  • Try adding roasted red peppers or sun-dried tomatoes for extra depth of flavor.

🌞 Why You’ll Love This Recipe

This Mediterranean pasta salad is:
✅ Quick and easy to make
✅ Packed with fresh, wholesome ingredients
✅ Ideal for lunchboxes or picnics
✅ Vegetarian and easily adaptable for any diet

🧄 The Mediterranean Diet in a Bowl

The Mediterranean diet is known for being one of the healthiest in the world — rich in vegetables, healthy fats, whole grains, and lean proteins.
This salad brings those principles to your plate in the most delicious way possible, proving that eating healthy doesn’t have to be complicated.

You might also like this recipe Mediterranean Sea Bream Baked in the Oven. 
]]><![CDATA[A Simple Moment That Teaches Kids the Value of Real Food]]>Tue, 04 Nov 2025 10:00:36 GMThttps://www.yourdietadvice.com/blog/a-simple-moment-that-teaches-kids-the-value-of-real-food
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Why I Chose Fresh Peas Instead of Pre-Shelled Ones

I could have bought pre-shelled peas — it would have been much more convenient!
But when I saw these fresh peas still in their pods, I didn’t hesitate. They immediately brought back warm childhood memories — when my grandparents or relatives would give us fresh peas, and I’d sit with my mum, shelling them together.

And let’s be honest — fresh peas simply taste better. Their natural sweetness and crisp texture are unbeatable!

A Beautiful Way to Connect with Your Child

When I got home, I left the peas on the kitchen counter. My son noticed them right away, looked curious, and asked what they were.
I told him they were peas and asked if he wanted to help me shell them. He said yes, full of excitement!

It might seem like a small and simple activity, but it’s actually a powerful learning experience.
Shelling peas can be a moment of connection between parents and children, a chance to see food in its most natural form, and even to taste fresh peas raw — discovering their surprising sweetness.

Besides, this hands-on task helps kids develop fine motor skills while learning where their food comes from.

Why Involving Kids in Food Matters

Don’t miss this important window of opportunity to involve your children in food and cooking from an early age.
Healthy eating isn’t just about giving kids nutritious meals — it’s about making them part of the process.

Let them:
  • Choose vegetables at the market
  • Help wash or prepare ingredients
  • Mix, stir, or even serve family meals

When children feel involved, they naturally become more curious and open to new foods, especially vegetables.

My Advice to Parents as a Dietitian
This is one of the first strategies I recommend to parents who come to me because their children have a very limited or picky diet — especially those who avoid vegetables.
And most of the time… it works! 🌱

If you’re worried that your child’s diet may not be providing the right nutrients for healthy growth and development, I can help.
You can book a free consultation with me through my website to get personalized nutrition guidance. 💚

Check out Adam's Kicthen series on youTube.
]]><![CDATA[Creamy Risoni with Mushrooms – Easy &Healthy Weeknight Dinner]]>Tue, 04 Nov 2025 09:34:19 GMThttps://www.yourdietadvice.com/blog/creamy-risoni-with-mushrooms-easy-healthy-weeknight-dinner
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There are days when all we crave is a warm, creamy, and flavourful dish — but without spending hours in the kitchen. This creamy Risoni with Mushrooms is exactly that: a practical, nourishing meal, perfect for those weeknights when you need something cosy and satisfying.

What is risoni?
Risoni (also known as orzo) is a type of pasta shaped like a grain of rice. It’s incredibly versatile and easy to cook. You can use it in soups, salads, or — as in this recipe — in a creamy risotto-style dish that takes less time and effort than a traditional risotto.

Why you’ll love this recipe
Beyond being delicious, this recipe is a great way to include mushrooms, which are rich in antioxidants, fibre, and B vitamins — nutrients that support metabolism and immune health.
The result is a balanced meal with complex carbohydrates, healthy fats, and protein (which you can boost with chicken, tofu, or legumes).

Podes ver o video desta receita no YouTube.
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​🧂 Ingredients (serves 4)
  • 1 tbsp olive oil
  • 1 tbsp butter (or extra olive oil for a dairy-free version)
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 300 g mushrooms (button, chestnut, or mixed), sliced
  • 1 cup (200 g) risoni/orzo pasta
  • 3 cups (750 ml) hot vegetable or chicken stock
  • 1/4 cup (60 ml) white wine (optional)
  • 1/4 cup (60 ml) cream or Greek yoghurt (optional, for creaminess)
  • 1/4 cup grated Parmesan cheese (or nutritional yeast for vegan)
  • Salt and black pepper, to taste
  • Fresh parsley, chopped, for garnish

👩‍🍳 Method

1. Sauté the aromatics:
Heat olive oil and butter in a large pan over medium heat. Add the onion and cook until soft and translucent. Add the garlic and cook for another 30 seconds.

2. Cook the mushrooms:
Add the mushrooms and cook until golden and most of their moisture has evaporated. Season with a pinch of salt.

3. Toast the risoni:
Stir in the risoni and cook for 1–2 minutes until lightly toasted — this adds a lovely nutty flavour.

4. Deglaze (optional):
Pour in the white wine and let it simmer until almost evaporated.

5. Simmer:
Gradually add the hot stock, one cup at a time, stirring often until the liquid is absorbed before adding more. This takes about 12–15 minutes, similar to making risotto.

6. Finish:
When the risoni is al dente and creamy, stir in the cream (or yoghurt) and Parmesan. Adjust seasoning with salt and pepper.

7. Serve:
Garnish with fresh parsley and a drizzle of olive oil. Serve immediately.

🌿 Tips and Variations
  • Add spinach, kale, or peas for extra colour and nutrients.
  • For a vegetarian or vegan version, swap Parmesan for nutritional yeast and use a creamy plant-based alternative instead of dairy.
  • Boost the protein with grilled chicken, prawns, or sautéed tofu.

✨ A comforting, balanced meal
This dish proves that healthy eating doesn’t have to be complicated. It’s quick, satisfying, and perfect for sharing with family.
Serve with a simple green salad, and you’ll have a complete, balanced, and delicious meal.

You might also like these recipes gnocchi-with-mushroom-sauce-and-spinach.html and mushroom-and-pea-quinoa-risotto-with-asparagus.html
]]><![CDATA[Anti-Inflammatory Diet for Endometriosis]]>Tue, 28 Oct 2025 06:12:16 GMThttps://www.yourdietadvice.com/blog/anti-inflammatory-diet-for-endometriosisHow Nutrition Can Help Reduce Pain and Inflammation
How Nutrition Can Help Reduce Pain and Inflammation
How Nutrition Can Help Reduce Pain and Inflammation
What Is Endometriosis and Why Diet Matters
Endometriosis is a chronic, complex inflammatory condition that affects around 190 million girls and women worldwide, often causing pain, fatigue, and reduced quality of life.
While there is no cure, research shows that diet and lifestyle changes can influence inflammation, hormone balance, and gut health — all of which play a role in endometriosis.
Among several dietary approaches, the anti-inflammatory diet stands out for its ability to help reduce pain and inflammation. Other approaches sometimes used include the Mediterranean diet, low-FODMAP diet, gluten-free diet, high-fibre diet, and low-nickel diet.
The right choice depends on your individual symptoms, history, and preferences — ideally guided by a registered dietitian.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet focuses on nutrient-dense, whole foods that help calm inflammation and support overall health.
It’s similar to the Mediterranean diet but with a few important differences:
  • Greater variety and colour in fruit and vegetable intake
  • More fatty fish and lean proteins
  • Fewer refined carbohydrates
  • High intake of healthy fats (like olive oil, nuts, seeds)
  • Regular use of anti-inflammatory herbs and spices such as turmeric and ginger
Foods to Avoid or Limit
These foods can promote inflammation and worsen symptoms:
  • Alcohol
  • Caffeine (coffee, colas)
  • Gluten (wheat, barley, rye)
  • Red and processed meats
  • Saturated and trans fats
  • Deep-fried foods
  • High-sugar foods (cakes, sweets, desserts)
  • Refined carbohydrates (white bread, pastries)
  • Ultra-processed foods (low in fibre, high in additives)
  • Dairy (for some individuals)
Anti-Inflammatory Foods to Focus On
🫐 Fruits
Brightly coloured fruits — especially berries, cherries, and citrus — are rich in antioxidants and vitamin C, both known to reduce inflammation and support tissue repair.
 Examples: raspberries, blueberries, oranges, kiwi, guava, strawberries.

🥦 Vegetables
Cruciferous and leafy greens like broccoli, kale, cabbage, spinach, and pak choy contain sulforaphane, a powerful antioxidant that supports liver detoxification and lowers inflammation.

🥜 Nuts and Seeds
Chia, flaxseed, walnuts, pecans, and almonds are excellent sources of omega-3 fatty acids that help counter inflammation.

🥫 Legumes
Beans, lentils, and chickpeas are rich in fibre and plant protein — helping balance blood sugar and reduce inflammatory markers.

🐟 Fish and Seafood
Wild salmon, sardines, and mackerel are loaded with omega-3s, which have strong anti-inflammatory effects. Choose sustainably caught fish when possible.

🍳 Eggs
Eggs are rich in choline, a nutrient that supports liver function and hormone metabolism. Free-range eggs contain higher omega-3 and vitamin D levels.

🍗 Lean Poultry
Chicken and turkey provide quality protein to maintain muscle and energy levels. Pair with vegetables for a balanced meal.

🍵 Tea
Green tea, peppermint, and chamomile teas have antioxidant and calming effects. Green tea contains EGCG — a compound known to reduce inflammation.

🍫 Dark Chocolate
Dark chocolate (at least 70% cocoa) is rich in flavanols, which may improve blood flow and lower inflammation.

🌾 Whole Grains (in moderation)
Opt for brown rice, quinoa, oats, or buckwheat. These are high in fibre and support gut health, but portion size matters — pair with protein and healthy fats to prevent blood sugar spikes.

🌿 Turmeric
Contains curcumin, a potent anti-inflammatory compound. Combine with black pepper to enhance absorption.
​
🍇 Other Anti-Inflammatory Nutrients
  • Resveratrol: grapes, strawberries, pistachios, peanuts
  • Quercetin: olive oil, berries, citrus fruits, onions, broccoli
  • Vitamin E: olive oil, rice bran oil, peanuts
Healthy Snack Ideas
If you need a snack between meals, choose:
  • A handful of unsalted nuts or seeds
  • Carrot or cucumber sticks with hummus
  • A boiled egg
  • A few berries
  • A couple of squares of dark chocolate (70%+)
Lifestyle Habits That Support Healing
  • Track your food and symptoms – Identify personal triggers through a food journal.
  • Prioritise sleep – Quality sleep helps balance hormones and repair tissues.
  • Manage stress – Chronic stress increases inflammation. Try yoga, mindfulness, or spending time in nature.
  • Move regularly – Exercise releases endorphins, reduces pain, and boosts mood.
Key Takeaway
here’s no universal “endometriosis diet”, but an anti-inflammatory eating pattern has strong evidence for reducing inflammation and pain.
For the best results, seek personalised guidance from a registered dietitian.
 If you’re looking to understand how food can help you manage your endometriosis, book a free consultation with me to start your personalised nutrition plan. 💛
]]><![CDATA[Reactive Hypoglycemia: Symptoms, Causes, and How to Manage It]]>Wed, 24 Sep 2025 09:10:06 GMThttps://www.yourdietadvice.com/blog/reactive-hypoglycemia-symptoms-causes-and-how-to-manage-it
Reactive Hypoglycemia: Symptoms, Causes, and How to Manage It
Reactive Hypoglycemia: Symptoms, Causes, and How to Manage It
Most people are familiar with the concept of high blood sugar and its connection to diabetes. But what about the opposite problem—when your blood sugar dips too low, especially after eating? This lesser-known condition is called reactive hypoglycemia, and while it can feel unsettling, understanding it can help you manage symptoms and protect your long-term health.

​What Is Reactive Hypoglycemia?

Reactive hypoglycemia (RH) happens when your blood sugar drops too low—usually within a few hours after eating a meal high in carbohydrates. This can occur immediately or up to five hours later.
The main culprit? An excessive release of insulin. Normally, insulin helps move glucose (sugar) from the bloodstream into the cells to be used for energy. But if the pancreas releases too much insulin at once, blood sugar levels can plummet, leaving you with unpleasant symptoms.
Clinically, hypoglycemia is defined as a blood glucose level below 55 mg/dL (3 mmol/L), ideally measured during an episode of symptoms.

​Symptoms to Watch For

​Reactive hypoglycemia can show up in many ways. Common signs include:
  • Headache and dizziness
  • Shakiness or trembling
  • Sweating
  • Blurry vision
  • Nausea or vomiting
  • Confusion or difficulty concentrating
  • Anxiety or a rapid heartbeat
  • Intense cravings for sugary foods
  • Trouble sleeping
Not everyone experiences all of these symptoms, but if you frequently notice them after meals, it’s worth paying attention.

​Types and Causes of Reactive Hypoglycemia

​Reactive hypoglycemia is different from fasting hypoglycemia, which occurs when you haven’t eaten. In RH, the timing after meals provides clues:
  • Alimentary RH: Happens within 1–2 hours of eating, often seen after bariatric surgery.
  • Idiopathic RH: Occurs around 3 hours after meals, with no clear cause.
  • Late RH: Appears 4–5 hours post-meal and may be linked to insulin resistance and an increased risk of developing diabetes.
If RH occurs alongside other conditions—like insulinoma (a rare pancreatic tumor), other cancers, or diabetes—it’s essential to work with a doctor to rule these out. Interestingly, RH is also more common in people who’ve undergone bariatric surgery, particularly 1–3 years after gastric bypass.

​Why Seeing a Doctor Matters

​Because low blood sugar can have several underlying causes, medical evaluation is important. Your doctor might recommend tests such as an oral glucose tolerance test (OGTT) to better understand your body’s response to carbohydrates.
Weight changes can also offer clues:
  • Weight gain is more commonly linked to insulinoma.
  • Weight loss may suggest neoplasia (cancer-related hypoglycemia).

​Managing Reactive Hypoglycemia Through Diet

If no serious cause is identified, the main strategy for managing RH is lifestyle and dietary adjustments. While it’s tempting to try popular diets you find online, such as low-carb or keto, these plans can be restrictive, difficult to maintain, and sometimes worsen symptoms.
Instead, a dietitian can help you design a personalized eating plan based on your habits, health goals, and nutritional needs.

​General Nutrition Tips for Reactive Hypoglycemia

​To help stabilize blood sugar and reduce symptoms, consider these guidelines (adapted from clinical recommendations):
  • Eat regularly: Have small meals or snacks every 2.5–3 hours. Stick to consistent meal times.
  • Balance snacks: Avoid fruit on its own—pair it with protein or healthy fat (e.g., apple + nut butter, berries + yogurt, banana + cheese).
  • Build balanced meals: Include protein (meat, fish, eggs, tofu), complex carbs (brown rice, quinoa, wholemeal pasta, new potatoes), healthy fats (olive oil, avocado), and plenty of vegetables.
  • Switch up your carbs: Try whole grains like quinoa, pearl barley, or rye bread instead of white bread or refined carbs.
  • Limit sugar and refined foods: Avoid overly processed foods, sugary drinks, and very ripe fruit.
  • Be mindful with alcohol and caffeine: If you drink alcohol, pair it with food; reduce caffeine intake if it worsens your symptoms.

​Final Thoughts

Reactive hypoglycemia can feel unsettling, but it doesn’t have to take over your life. By learning to recognize symptoms, working with your doctor to rule out underlying causes, and adopting balanced eating habits, most people can manage it effectively.
If you suspect you have RH, don’t self-diagnose or rely solely on internet advice. Instead, keep a food and symptom diary and consult with a healthcare professional—especially a registered dietitian—for personalized guidance.

Case Study: Emily’s Journey With Reactive Hypoglycemia

​To bring this condition to life, let’s look at Emily’s story.
Meet Emily:
 Emily is a 38-year-old woman from the UK who spent most of her life struggling with unexplained symptoms. She could never go long without eating—if she tried, she’d quickly become shaky, weak, anxious, and moody. Her heart would race, her energy would crash, and brain fog set in. Exercise made things worse, and alcohol—even in small amounts—left her feeling unwell. Around her period, the symptoms became more intense.
Despite several visits to her doctor, Emily was told repeatedly that her blood sugar looked “normal.” Tests like HbA1c and finger-prick checks never revealed a problem, so she assumed she simply had a “fast metabolism.” In reality, her body was battling reactive hypoglycemia all along.
​Finding Clues
The turning point came when a colleague—whose child has type 1 diabetes—noticed the pattern and suggested Emily try a blood glucose monitor. Sure enough, the results showed a rollercoaster: her blood sugar would spike to 8–9 mmol/L after meals, then crash to 4 mmol/L or lower within just over an hour. These dips matched perfectly with the moments she felt at her worst.

Around the same time, Emily stumbled across a YouTube video on reactive hypoglycemia, and everything clicked. She learned that the pancreas can sometimes over-respond to sugar and carbs, releasing too much insulin and sending blood sugar plummeting hours after eating. While not everyone feels symptoms at 4 mmol/L, Emily’s rapid drops made her feel terrible.
​
Her GP’s practice nurse took things seriously after reviewing Emily’s food diary and glucose data, referring her to an endocrinologist. Unfortunately, the NHS process was long and frustrating—14 months of testing, including several mixed-meal tests and a grueling 19-hour fasting test, before she finally received a formal diagnosis.
Taking Control
​While waiting for answers, Emily decided to seek private help and began working with Joana, a nutrition specialist. Together, they focused on:
  • Following a low-GI, balanced diet with small portions of complex carbs paired with protein and healthy fats.
  • Using a continuous glucose monitor (CGM) to spot triggers and patterns.
  • Adding a bedtime snack to prevent night time crashes.
  • Identifying and avoiding personal triggers like alcohol, caffeine, bananas, apples, pasta, and oats.
  • Supporting her gut health with probiotics and whole foods.
​
Over time, Emily discovered that her blood sugar wasn’t only influenced by food—stress, hormones, exercise, and even her menstrual cycle all played a role. She learned to adjust her carb intake during stressful days, heavy exercise, or around her period.
Living With Reactive Hypoglycemia
It took Emily about a year of trial, error, and learning to feel confident managing her condition. Today, she eats balanced meals and regular snacks, avoids known triggers, and takes steps to support her hormones and gut health. While the NHS offered limited guidance, Emily found that education and personalized nutrition advice made all the difference.
Her story highlights just how under-recognized and under-researched reactive hypoglycemia can be—and how important it is to listen to your body, track your symptoms, and advocate for yourself.
I'm really grateful to Joana. She helped me implement a low GI diet for suspected reactive hypoglycemia in a quick time frame. The diet plan was easy to follow and tailored to me. I noticed positive changes over the next month, energy, skin, weight and blood glucose improved. Joana was supportive and contactable through-out, having very knowledgeable insights and tips, not just limited to diet, wellness and lifestyle too. Very approachable and professional, she has massively helped my health."
​
- Emily Gray
**Lessons From Emily’s Story
Emily’s journey shows that managing reactive hypoglycemia is possible with the right approach. Here are a few takeaways you can learn from her experience:

✅ **Track your symptoms and meals** – Keeping a diary helped Emily (and her nurse) see clear patterns.
✅ **Consider using a glucose monitor** – Even a simple device can reveal how your blood sugar reacts to different foods.
✅ **Don’t ignore your instincts** – If symptoms persist despite “normal” test results, keep advocating for yourself.
✅ **Balance your meals** – Pair carbs with protein, fat, and fiber to avoid sharp spikes and crashes.
✅ **Watch for personal triggers** – Everyone is different; what triggers one person may not affect another.
✅ **Look beyond food** – Stress, hormones, exercise, and sleep can all influence blood sugar.
✅ **Seek specialist support** – A dietitian or nutritionist can help you create a plan tailored to your lifestyle.
​If you know someone who may be experiencing symptoms of reactive hypoglycemia, please consider sharing this post with them. Because this condition is often underrecognized and misdiagnosed, increasing awareness is essential. Together, we can help more people access the knowledge and support they need to manage their health effectively.

Author

Hi, I’m Joana, a UK Registered Dietitian. I help busy adults reach their weight goals by making small, realistic lifestyle changes that add up to big results. If you’d like to find out how I can support you, book a free call and let’s chat about your goals.
]]><![CDATA[Creamy eggplant & chickpea pasta (vegan & kid-friendly)]]>Sun, 14 Sep 2025 09:46:40 GMThttps://www.yourdietadvice.com/blog/creamy-eggplant-chickpea-pasta-vegan-kid-friendly
Creamy eggplant & chickpea pasta (vegan & kid-friendly)
Creamy eggplant & chickpea pasta (vegan & kid-friendly)
Looking for a quick, healthy, and family-friendly pasta recipe? This creamy eggplant & chickpea pasta is the perfect answer! Packed with roasted eggplant, protein-rich chickpeas, and a silky tahini-garlic sauce, it’s a vegan pasta dish that’s both nourishing and comforting.

Whether you enjoy it warm for dinner or cold the next day, this dish is incredibly versatile. It makes a refreshing lunchbox meal for kids, a nutritious work lunch idea, or a wholesome weeknight dinner the whole family will love.
​ Why You’ll Love This Recipe 

🌱 Vegan & dairy-free – Naturally creamy without any cheese or cream.

🍆 Perfect for eggplant lovers – Roasting brings out the eggplant’s sweet and smoky flavor.

👩‍👧 Kid-approved – Mild flavors with a creamy texture that little ones enjoy.

🍴 Meal-prep friendly – Delicious hot or cold, so it’s great for leftovers and packed lunches.

💪 Nutritious & filling – Balanced with carbs, protein, fiber, and healthy fats.
Ingredients (Serves 4)
  • 400 g penne pasta
  • 1 L water
  • 1 large eggplant (about 600 g), diced
  • 200 g cooked chickpeas
  • Olive oil (about 2 tbsp)
  • 1 tsp paprika
  • 1 garlic head
  • Salt (to taste)
  • 2 tbsp tahini
  • Juice of 1 lemon
  • 1 tsp cumin powder
  • 1 tsp black pepper
​Method

Step 1 – Cook the pasta
Bring water to a boil, season with salt, and cook the pasta until al dente. Drain and set aside.

Step 2 – Prepare the eggplant
Soak the diced eggplant in salted water for 20 minutes. Drain well.

Step 3 – Roast the eggplant
Spread the eggplant on a tray, drizzle with olive oil, sprinkle with paprika, and roast at 160°C for 40 minutes until tender and golden.

Step 4 – Roast the garlic
Cut the tip off the garlic head, drizzle with olive oil, season with salt, wrap in foil, and roast alongside the eggplant for 40 minutes.

Step 5 – Make the creamy sauce
Blend most of the roasted eggplant with the roasted garlic, lemon juice, tahini, cumin, black pepper, and salt until smooth and creamy.

Step 6 – Mix everything together
Toss the pasta with the creamy sauce, add the remaining roasted eggplant pieces, and fold in the chickpeas.
​Serving Suggestions

Dinner → Serve warm with a side salad or roasted veggies.

Lunchbox → Pack it cold in a container for a refreshing pasta salad.

Toppings → Sprinkle with parsley, sesame seeds, or chili flakes for extra flavor.
Tips & Variations

🌾 Make it gluten-free – Swap regular pasta for gluten-free penne, rice pasta, or quinoa pasta.
​
🌿 Add greens – Stir in baby spinach, arugula, or kale for extra nutrients and color.

🥑 Creamier texture – Add a spoonful of avocado to the sauce for a richer, smoother finish.

🍅 Extra flavor boost – Mix in some roasted cherry tomatoes or sun-dried tomatoes for sweetness and tang.

🧄 Shortcut option – If you’re short on time, sauté diced eggplant and garlic on the stove instead of roasting.

🌶️ Spicy kick – Add chili flakes or a pinch of cayenne to the sauce if you like it hot.
Nutritional Information (per serving)
(Approximate, based on 4 servings)

Calories: 574 kcal | Protein: 25 g | Carbohydrates: 103 g | Fiber: 13 g | Fat: 17 g
​This pasta dish is a nutrient-dense meal, combining the fiber of eggplant, the protein of chickpeas, and the healthy fats of tahini. It’s filling yet light—making it perfect for both adults and kids.
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✨ Try this creamy vegan eggplant pasta recipe for your next weekday meal or meal-prep session. It’s simple, wholesome, and absolutely delicious—proving that healthy food can be both easy and satisfying.

If you like eggplant, you might also like this recipe Fusilli pasta with baked eggplant, tomato sauce & parmesan cheese.

Please let me know in the comments if you like these recipe.
Pasta with eggplant & chickpeas
Pasta with eggplant & chickpeas

Author

I’m Joana, a Registered Dietitian in the UK. I’ve been helping busy adults lose weight by helping them to identify the small changes in their lifestyle that will bring results. Book a free call with me to learn how we can work together.
]]><![CDATA[Osteoporosis - is it just a disease of old age?]]>Tue, 17 Jun 2025 08:05:43 GMThttps://www.yourdietadvice.com/blog/osteoporosis-is-it-just-a-disease-of-old-age
Osteoporosis - is it just a disease of old age?
Osteoporosis - is it just a disease of old age?
Osteoporosis - what is it?
The word osteoporosis means “porous bones”, which means that there is a decline in bone density, making them fragile and at increased risk of fracture.
This disease is silent, it develops over several years, without symptoms. And it is often only detected when there is a fracture.

Although osteoporosis is often associated with a disease that appears in old age, it begins to develop much earlier than that!

Therefore, it is important to take care of bone health from an early age, even in childhood.

Bone Peek Mass Bone mass reaches its peak in adolescence and up until the age of 30. From the age of 30, the decline in bone mass begins, in a very progressive manner. If up until then, the nutritional intake of calcium and vitamin D has been sufficient, you will have reached the maximum potential for bone mass, and thus will be at lower risk of reaching low bone density and fracturing a bone.

Menopause and bone health
During menopause, there is a decline in estrogen levels, which in turn accelerates the loss of bone mass. Therefore, women in postmenopausal age are at greater risk of developing osteoporosis.

Dietary recommendations for good bone health
1. Consume foods rich in calcium, reaching the following daily recommendations:
Recommendations for daily intake of calcium.
Recommendations for daily intake of calcium.
These recommendations may differ in specific cases, such as the following:
Recommendations for daily intake of calcium.
Recommendations for daily intake of calcium.
*Calcium intake recommendations vary by country, for example in Canada and the United States of America, the recommended daily intake of calcium is 1000mg for an adult, per day.

How to consume 700 mg of calcium per day (for example)?

Breakfast
1 yogurt (150 g) + 2 dried figs + 30 g almonds = 390 mg

Snacks
1 slice of cheddar cheese (30 g) or 100 g cottage cheese + 1 slice of whole-wheat bread (100 g) = 293 mg

Lunch or dinner
2 boiled eggs or 1 cup of fresh orange juice = 60 mg

TOTAL = 743 mg calcium
How to consume 700 mg of calcium per day (for example)?
How to consume 700 mg of calcium per day (for example)?
Other sources of calcium:
  • Canned sardines with bones, ½ can of 60 g = 273-407 mg calcium
  • 1 yogurt (150 g) = 240 mg calcium
  • 1 cup of milk (200 ml) = 240 mg calcium
  • 2 slices of cheddar, gouda or edam cheese (30 g) = 240 mg calcium
  • 2 triangles of cheese (15 g) or 100 g cottage cheese = 120 mg calcium
  • 4 dried figs = 180 mg calcium
  • 2 large slices of wholemeal bread (100 g) = 106 mg calcium
  • 1 tablespoon of sesame seeds = 87 mg calcium
  • 1 tablespoon of tahini = 63 mg calcium
  • 1 jar of rice pudding 55 g = 60 mg calcium
  • 2 oranges or orange juice = 60 mg calcium
  • 30 g of almonds = 60 mg calcium
  • 2 boiled eggs = 50 mg calcium
  • 2 tablespoons of hummus = 20 mg calcium

Note: If you do not drink cow's milk, choose plant-based milks that are fortified with calcium. And shake the container well before consuming.

You can use the following link Calcium Calculator | Osteoporosis Canada to calculate your daily calcium intake.
Sources of calcium.
Sources of calcium.
Calcium supplements
If your calcium intake does not meet the recommendations, you may want to consider taking a supplement. However, it is important to know that it is preferable to consume foods rich in calcium rather than taking supplements, since foods contain other minerals that are important for good bone health.
  • Calcium citrate supplements can be taken at any time.
  • Calcium carbonate supplements are best absorbed when taken with meal.
  • Do not take more than 500-600 mg of a calcium supplement at one time.

Calcium absorption
Calcium absorption depends on several factors, such as age, adequate vitamin D, and individual calcium needs. On average, our bodies absorb about 25 to 75% of the calcium in our diet. For example, a child absorbs 75% of the calcium in their diet, while an elderly person absorbs about 25%.

Our bodies also adjust calcium absorption depending on the amount of calcium ingested. For example, if a diet is too rich in calcium, our bodies absorb less calcium from the diet, and the same goes for vice versa. Phytates present in nuts, seeds and cereals interfere with the absorption of calcium, as do phosphorus and magnesium from supplements.

2. Get enough vitamin D. Vitamin D is important for the absorption of calcium. If the amount of vitamin D is inadequate, calcium absorption decreases by about 10%. This can be obtained through:
  • sufficient exposure to direct sunlight, between the months of April and October. It is recommended to expose arms and legs (without sunscreen!) to the sun for 30 minutes/day, between 11 am and 3 pm;
  • Intake of foods rich in vitamin D. The recommended daily intake of vitamin D is 5 to 10 micrograms/day

Foods that provide 5 micrograms of vitamin D:
  • Cod oil 2 g
  • Grilled herring 30 g
  • Tinned/steamed salmon 50 g
  • Tinned sardines 60 g
  • Margarine 60 g
  • Egg yolk 100 g

If you do not consume foods that contain vitamin D on a daily basis, consider taking a daily vitamin D supplement of 400 IU (10 µg). If you have osteoporosis, the dose of vitamin D supplementation will be different. It is important to talk to your doctor to prescribe the appropriate dose.
Foods that provide 5 micrograms of vitamin D.
Foods that provide 5 micrograms of vitamin D.
​3. Follow the Mediterranean diet to get all the nutrients you need for good health. This includes eating a variety of vegetables, fruits, whole grains such as barley, oats and quinoa, as well as protein foods such as dairy, legumes, nuts, seeds, eggs, fish, poultry and meat.

4. Eat enough protein from both animal and plant sources, and ¼ of your plate should be protein foods. This includes legumes such as beans, dried peas, lentils, peanuts, nuts and seeds (without added salt), butter, eggs, milk and dairy products including cheese and yogurt, lean meats, poultry and fish.

5. Avoid consuming large amounts of sugary foods and carbonated and sugar-sweetened beverages. This includes soda, fruit juices, punch or cocktails, sweetened coffee or tea.

6. Drink coffee in moderation. The recommended total amount of coffee is about three 250 ml cups per day (less than 400 mg of caffeine). Drinking more than this can decrease the amount of calcium your body stores.

Cola and energy drinks also contain caffeine. Black tea contains much less caffeine than coffee and may protect bone health. Green and black tea (regular and decaffeinated) contain natural plant compounds called polyphenols. These compounds may help build bone.

7. Reduce your alcohol intake. Drinking alcohol regularly can increase your risk of developing osteoporosis, which is a risk factor for fractures.
Other Considerations
If you have recently broken a bone, have celiac disease or inflammatory bowel disease, or have been taking prednisone (a glucocorticoid) for a long time, you may be at higher risk of developing or worsening osteoporosis. Talk to your dietitian about whether you need to make additional lifestyle changes.

Conclusion
Osteoporosis is not a disease that only appears in old age. This disease begins to develop much earlier than that, without any signs or symptoms. From childhood, the nutritional intake of calcium and vitamin D must be adequate for the individual to reach their maximum bone peak mass. After the age of 30, bone mass begins to decline.

A healthy diet, such as the Mediterranean diet, with adequate amounts of dairy products, protein and vitamin D, at all stages of life, as well as regular physical activity, are important for good bone health.

If you need help from a health care professional to help you develop a personalized diet to improve your bone health, please schedule a free consultation with me through my website.

References
Nutrition. Second edition, Paul Insel and others. American Dietetic Association.
Oxford handbook of Nutrition and dietetics, Second Edition, Webster-Gandy Madden Holdsworth. Oxford University Express.
PEN Nutrition Eating Guidelines to Prevent and Manage Osteoporosis (Adults)
BDA food fact sheets calcium Calcium - BDA

Author

I’m Joana, a Registered Dietitian in the UK. I’ve been helping busy adults lose weight by helping them to identify the small changes in their lifestyle that will bring results. Book a free call with me to learn how we can work together.
]]><![CDATA[Egg, Cottage Cheese and Olive Sandwich]]>Thu, 05 Jun 2025 09:22:40 GMThttps://www.yourdietadvice.com/blog/egg-cottage-cheese-and-olive-sandwich
Egg, cottage cheese and olive sandwich
Egg, cottage cheese and olive sandwich
This egg, cottage cheese and olive sandwich is quick to prepare and is a delicious meal. Whether for breakfast or even a light lunch, it will leave you feeling full, as it has a good protein and fiber content.

This recipe has a special ingredient: za’atar, which is a spice blend widely used in the Middle East. It consists of a mixture of dried thyme, oregano, sumac, and sesame seeds. You can make za’atar at home, or you can substitute dried oregano in this recipe.
Za'atar
Za'atar
Ingredients (1 serving)
  • 1 boiled egg
  • 120 g cottage cheese or cream cheese
  • 1 teaspoon black olive paste
  • Half a cucumber, diced
  • Half a tomato, diced
  • 1 teaspoon za'atar
  • 1 teaspoon olive oil
  • Pinch of salt and black pepper
  • Bread

Method
Mix all the ingredients in a bowl and eat with your favorite type of bread.
Recipe Egg, cottage cheese and olive sandwich
Recipe Egg, cottage cheese and olive sandwich
If you try this recipe, let me know what you think!
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For more recipes, check out my blog. 

Author

I’m Joana, a Registered Dietitian in the UK. I’ve been helping busy adults lose weight by helping them to identify the small changes in their lifestyle that will bring results. Book a free call with me to learn how we can work together.
]]><![CDATA[How to ensure a colorful plate at every meal time?]]>Wed, 28 May 2025 07:44:40 GMThttps://www.yourdietadvice.com/blog/how-to-ensure-a-colorful-plate-at-every-meal-time
How to ensure a colorful plate at every meal time?
How to ensure a colorful plate at every meal time?

Planning your meals is essential to following a healthy diet.

Starting by making a shopping list, with the priority being to ensure that your shopping cart includes a variety of vegetables, from fresh to frozen, is essential!

We all know how important it is to eat vegetables, but following the recommendations for a healthy diet is not always easy. So we must think of strategies that make our daily lives easier, especially by saving time.

I believe that if we have healthy foods in our fridge, ready to eat, such as fruits and vegetables that have already been washed and prepared, we are more likely to eat this type of food on a daily basis.
Colourful salad with beetroot, tomato, carrot, red cabbage and cucumber. Salad dressing: balsamic vinegar, olive oil, lemon juice and honey.
Colourful salad with beetroot, tomato, carrot, red cabbage and cucumber. Salad dressing: balsamic vinegar, olive oil, lemon juice and honey.
To ensure a colorful plate at every meal, preparing a salad with a variety of vegetables in advance will make it easier. You can store the salad in a tightly sealed container in the fridge, without adding any seasoning. If you wish, prepare a salad dressing in a separate container. For example, one of my favorite salad dressings is lemon juice, olive oil, balsamic vinegar, and honey.

Every week, try a different combination of vegetables for your salad, always taking advantage of the opportunity to include seasonal vegetables. In addition to these being the best price, their flavor and nutritional content will be at their best.

By taking into account this advance planning of vegetable preparation, little by little, you will create new healthy eating habits, which will reflect on your health and well-being.
Picture
Nutritional aspects of colorful vegetables

The importance of consuming vegetables of various colors has to do with their different nutritional properties. Each vegetable, depending on its color, will be richer in certain nutrients with different functions in our body. For example:

  • Yellow vegetables - such as yellow paprika, carrots, pumpkin, sweet potatoes, lemon - are rich in beta-carotene, flavonoids, potassium, and vitamin C.
  • Red vegetables - such as beets, tomatoes, red peppers, and pomegranates - are rich in lycopene.
  • Green vegetables - asparagus, kale, arugula, lettuce, cucumber, broccoli, zucchini, green beans, spinach - are rich in calcium, folate and vitamin C.
  • Purple vegetables - eggplant, red cabbage, red onion, beetroot - are rich in vitamin C, lutein and flavonoids.

It is important to note that when vegetables are cooked they may lose some of their properties, mainly losing a large part of their vitamin C content, so we should consider cooking methods that reduce vitamin loss, such as steaming. If you boil vegetables, you can then use the cooking water to make soups, or cook rice or pasta, for example.

Here are some salad suggestions to try this summer:

I hope you like them.

If you are worried that your fruit and vegetable intake is insufficient and are having difficulty including more fruit and vegetables in your diet, I can help you! Book a free consultation with me by clicking on this link.

Author

I’m Joana, a Registered Dietitian in the UK. I’ve been helping busy adults lose weight by helping them to identify the small changes in their lifestyle that will bring results. Book a free call with me to learn how we can work together.
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