Monthly Archives: June 2016

Stories I loved this week.

white roses

What a week it’s been here in the UK. Huge divisions have been exposed that will take a long time to heal. It’s time to move forward.

I love these types of articles – a 10 year oral history of The Devil Wears Prada, one of my all time favourite movies (who’s with me on hating the ending of the Paris trip?). (Variety)

A great vitamin D primer – what is it, its importance in the body and how to get more of it. Vitamin D deficiency is a big problem in the UK, with our rainy summers and dreary winters. (goop)

Hormone-free alternatives to the pill. (Stylist)

More on the importance of nurturing your gut bacteria – how your gut health effects your emotional wellbeing. (Elle)

4 different women, 4 different incomes. A fascinating look at how different women budget and spend their money. (Esquire)

 

Stories I loved this week.

bike in the golden hour

It’s been a bit of daze of working and studying recently. I’ve managed to squeeze a few fun things like seeing Sarah Wilson speak last week and have some lovely dinners with my friends and my boys.

Only a few more weeks of study and I’ll be done for the summer! What are your summer plans?

Science is showing us that depression is an inflammatory condition, not a chemical imbalance as previously thought. It’s amazing that there more information emerging about the importance of the gut microbiome. (Well + Good)

I’m still thinking about the amazing 10% Human. So much fascinating research about the gut microbiome (i.e. the good and bad bacteria in our gut), its effect on our immune system and the connection to so many modern disease like obesity, depression, eczema and diabetes.

Why smoothies are better than juices. It’s about that fibre! (Nutrition Facts)

I really want this amazing summer dress. Y’know, for when summer finally arrives in London. (Finery)

How to poach an egg, including an Australian version. I need to learn this skill this summer! (Bon Appetit)

How restaurants ‘trick’ you into drinking more wine. (Science of Us)

Simple Baked Wild Salmon and Vegetables

bakedwildsalmon

I threw this together early this week after a long day of clinics when I knew we needed to eat well and I couldn’t justify the expense (both caloric and monetary) of ordering in.

From start to finish, the meal took me 30 minutes, including cooking time. Simple, but so rewarding AND filling.

Definitely one to keep in mind for those days where you really can’t be bothered to cooked anything elaborate or simply haven’t got your meal prep right for the week.

What you need:

Salmon fillets, preferably wild – 1 per person

1 lemon, cut in half

Any vegetables with a short cooking time – courgette, asparagus, tomatoes, aubergine, broccoli or broad beans would work well here

Greens – spinach, watercress or wild leaves would work well

2 – 3 tbsp olive oil

Greaseproof paper

Salt & pepper

bakedwildsalmonandveg

How to make it:

  1. Pre-heat your oven to 190C.
  2. Line a baking tray with enough greaseproof paper to cover, but not hang over the sides.
  3. Oil the paper with 1 tbsp olive oil.
  4. Place the wild salmon fillets on the tray and squeeze the juice of half the lemon over them. Season with salt and pepper.
  5. Add your choice of vegetables on to the rest of the tray. I chose asparagus with the woody ends chopped off and halved plum tomatoes.
  6. Pour the rest of the olive oil over your vegetables.
  7. Slice the other half of the lemon and pop the slices onto the salmon to garnish.
  8. Put the tray into the oven and bake for 20 minutes, or until the salmon is cooked inside.
  9. Serve with chopped greens – I opted for spinach.
  10. Enjoy!

bakedwildsalmondinner

Stories I loved this week.

cretanbeach

Another week goes by and it’s another week that I’m closer to finishing my second year of my nutrition degree. I had my final practical assessments last week, which were nerve wracking and amazing at the same time and my final year exam is on 9th July. Which means that I had better get cracking on the studying!

That’s one of the benefits of the weather not being so great right now in London. I’m not stuck inside poring over books, while everyone is enjoying the sun. Schadenfreude, I know. Once the exams are done, next up is to book another holiday to have something to look forward to. We’re thinking Corsica or Sardinia for somewhere different. Have you been to either?

How Brexit might affect women in Britain.  (Refinery 29 UK)

Speaking of Brexit and BrIN (!), are you registered to vote?  (Gov.UK)

Better ways to use your food processor. (Bon Appetit)

The definitive guide to adaptogens – herbs that protect your body from stress and fatigue. (Well + Good)

Time goes, no matter what you do. I’m covetous of the time I have. I want to make sure I use it more wisely.” A great piece on how we have more time than we think. (New York Times)

Weight loss is a long term process – patience is key. (Greatist)

A great summary of all the things you need to know about poop. (The Science of Us)

A great guide to high heat cooking processes. (goop)

I Tried It: Going To Bed Early

bed

I’ve been burning the candle at both ends for at least seven months now, trying to fit everything in. Being a good mother, being a good wife, cooking, studying for my nutrition degree, doing coursework, working four days a week and trying to fit in some form of regular exercise. I’m exhausted just typing this out.

I’ve been cutting corners on my sleep for too long. Going to bed at 11pm, but lying in bed until midnight, on my phone, then expecting to get up at 6:15 the next morning feeling refreshed. It really is no wonder that the past two weeks have seen me going to bed between 9:30 and 10:30pm most nights, absolutely exhausted. Like fast asleep as soon as I hit the pillow exhausted.

I’m a big advocate of listening to what my body tells me, but in the case of sleep, I’ve been completely disregarding it. I’ve been acting like I’m 25 again and trying to get by on little sleep, with no consequences. Well, there are consequences – dark circles under my eyes, spots and over reliance on coffee, to name a few.

There’s also the little fact that at nearly 3, my son still doesn’t consistently sleep through the night. So going to bed late just compounds the effect of a broken night’s sleep.

It’s hard to overstate the healing powers of sleep and how much the body uses the time to repair and heal itself. Looking at the Chinese medicine clock, your gallbladder (11pm – 1am), liver (1 – 3am), lungs (3 – 5am) and small intestine (5 – 7am) are all active at night and use this time to refresh and regenerate.

Sleep also has a huge effect on weight loss and maintenance, cognitive ability, body repair and regeneration and insulin sensitivity. It’s fascinating to see studies that show that interventions that reduce sleep time by as little as 2 hours daily can induce a state of insulin resistance in otherwise healthy persons within a week, and halving sleep time to 4 hours or less is able to induce insulin resistance after a single night!

So what were the benefits to me of getting some extra sleep? Unsurprisingly, I woke up feeling a little more refreshed than normal, my energy levels were higher, so I could just bounce out of bed, without my usual sluggishness and I was in a far better mood throughout the day.

I can’t say that I’m going to continue going to bed so early every night, because I truly need that time in the evening after my son goes to bed to relax and unwind, but I plan to go to bed earlier at least three nights every week. Here’s to positive habit forming!

Photo by Quin Stevenson