The latest views, news and research for people who like to eat well and be healthy

 Recipes to balance blood sugar
The home-made granola on my Nutri Natters blog is naturally sweet. It's packed with nuts, seeds, oats and spices, including cinnamon (helps to balance blood sugar)

A warming bowl of lentil soup is welcome on a chilly spring day.  The lentils provide protein to balance blood sugar and the spices help to lower inflammation in the body

If you've never tried quinoa, a seed that cooks like a grain, now's your chance with these easy quinoa recipes.

With Easter coming up, have fun making these nutty, dark chocolate nibbles for friends. Make sure you save some for yourself - cook's perks!

Diabetes and the nation
My professional association, BANT, has been asked to join the All Party Parliamentary Group for Diabetes. At last, our message about outdated "one-size-fits-all" dietary advice is being heard in the right places! Let's hope effective  action is taken soon.



 Nutritional therapy to protect against Diabetes

Recent figures show there are over 4 million people in the UK living with Type 2 Diabetes, while a further half a million may remain undiagnosed.  This disease places a huge burden on individuals and the NHS, yet there is compelling evidence that dietary and lifestyle steps can prevent, and even reverse, diabetes and pre-diabetes. 

Healthy eating and insulin resistance
 Controlling the release of insulin is a key factor in warding off diabetes. Although you've heard me say many times that there is no "one-size-fits-all" nutrition plan,  many people will benefit from the following advice:
  • Cut down on sugar by avoiding processed foods. You'll be amazed how much of the white stuff is crammed into breakfast cereals, ready-meals, fruit yoghurts, cordials, fizzy drinks and anything labelled "low-fat" (usually clue that sugar has been added).  Check labels before you buy - 4 grams of sugar measures about one teaspoon. So that's 2 teaspoons of sugar already added to a small serving (100 grams) of one supermarket's own-brand cornflakes
  • Artificial sweeteners aren't the answer, either. A 14-year study of 66,000 women concluded that artificially sweetened drinks increased the risk of diabetes just as much as sugar. Plant-based sweeteners such as stevia and xylitol, available from health food shops and supermarkets,  are a healthier option
  • Pile your plate with a colourful array of vegetables, including leafy greens. A big helping of broccoli, cabbage, cauliflower, kale or courgettes can replace some of those starchy carbohydrates such as pasta, couscous and white rice. "Cauliflower rice" is particularly delicious and so easy to prepare.
 Is it your genes?
A simple DNA mouth swab test can determine how you are genetically wired to process sugar. For example, if you have a compromised TCF7L2 gene (one of the genes included in the DNA test), you may be prone to diabetes and weight gain. I don't mind confiding that my own DNA test revealed weakened sugar metabolism. The good news is that you can influence your genes through healthy food choices and exercise to avoid future health problems.
I am continuing my offer of a myDNAhealth genetic test for £195 until the end of May 2016. The package consists of a DNA mouth swab test kit and lifestyle questionnaires,  a detailed personalised test report and a consultation with me designed to help you achieve your optimal health and weight goals. Please get in touch if you would like to know more.

Remember, I offer a free, no-obligation 10-minute consultation for anyone who wants to find out more about personalised  nutritional therapy. Just email me your phone number and I'll call you.  In three months' time you could be a different person!

Wishing you good health, 


I'm always pleased to hear from clients old and new. If you have a health concern you would like to discuss in confidence before making an appointment for a nutritional therapy consultation, please get in touch through my web site contact form or send me an email with your phone number,
Copyright © 2016 Rita Carmichael,  All rights reserved.
Rita Carmichael,Registered Nutritional Therapist DipION, FdSC, mBANT, CNHC
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