NUTRITION IN A NUTSHELL WORKSHOPS AND COURSES - A GREAT WAY TO GET THE ESSENTIALS OF GOOD NUTRITION IN A GROUP SETTING
OR BUY THE WORKBOOK FOR £20 AND DO IT IN YOUR OWN TIME
next workshop date to be confirmed
One day workshop based on sound nutritional advice and designed to help you make good food choices which can help with long term health, energy levels, digestion and weight management. The cost is £120 and includes comprehensive notes, recipes and food.
The day includes:
My aims - to inspire you! And
The day includes:
- Blood Sugar Balancing - What is it and why does it matter to all of us?
- Fat - Why we need it and why the type of fat matters so much
- Nutrient Density - what it is and how to get it
- Practical demonstrations
- Full notes, recipes and food!
My aims - to inspire you! And
- To give you the confidence to make healthy food choices.
- To give you ideas for simple, nutritious and tasty food.
- To give you an awareness of how food directly affects health.
- That you will notice an improvement in some of your symptoms.
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introduction to nutrition in a nutshell
Good nutrition is arguably one of the most important health issues we are facing in a world where many people are over-fed but under-nourished. We have an abundance of cheap, mass produced and nutrient-depleted edible products which cannot provide all the nutrients we need, while our modern lifestyles and polluted environment demand more of exactly these missing nutrients to enable us to cope with stress and detoxify the increasing number of ‘new to nature’ substances.
This course focuses on a nutrient dense way of eating which aims to tick as many nutritional boxes as possible while considering the environment and our impact on the planet. Thankfully, what’s good for the planet is often, also, good for us. There is a lot in the press about the environmental impact of farming and food production, especially meat and dairy, and this has resulted in strong recommendations to go vegan to save the planet. I feel this is not the best answer, as getting all essential nutrients on a vegan diet can involve lots of imported food and monocrops, which are themselves damaging to the environment.
My approach is to advocate a mixed diet incorporating sustainably reared animal protein alongside lots of vegetables, nuts, seeds and pulses. This is a more pragmatic approach which recognises there are some nutrients it can be harder to get from a vegan diet. Arguably much of the environmental impact of farming comes from the methods, and there is a regenerative farming movement which explains how thoughtful 'extensive' farming can be beneficial to the environment.
The course has been designed to help you to make changes to your diet which can support steady mood and energy, the means to manage your weight in a sustainable way, and generally feel better. It is based on a common-sense approach to nutrition backed up by my understanding and practical application (ie food and recipes) of the effects of food on health and wellbeing. It is pragmatic and aims to make it easy to provide yourself and your family with a good foundation diet which you can experiment with to find out what suits you best.
The health messages we receive these days can be confusing, so the course explores some of them and make it easier for you to see the wood for the trees.
I would expect you to feel some benefits from the changes I suggest, even in the first week or so. Most people who have taken the course genuinely feel better after a few weeks. Some of the things they report are:
There is no ‘one size fits all’ when it comes to diet but many of the basic requirements are similar for most of us. The suggestions I make share many similarities with worldwide traditional diets which have been shown, time and time again, to support good health. The key components of these include lots of vegetables, herbs/spices, olive oil, nuts, fish, eggs, good quality meat and pulses complemented with good social support systems and an active life.
The term ‘plant-based diet’ is frequently interpreted as a vegan diet, and can give the impression that animal products are a no-no. I prefer to use plant focussed, meaning the inclusion of a high number of different unprocessed plant-sourced foods. Plants provide many different nutrients and medicinal properties, so by having a high number and variety of these in our diet we will be ticking lots of boxes, including supporting our gut bacteria – a diverse diet has now been shown to promote a healthy diverse microbiome (gut bacteria colony), which is strongly linked to overall health. Most people today eat perhaps less than 10 different vegetables in a week, hardly any herbs and spices, and very few legumes/pulses, nuts and seeds.
We probably need to move on from the ‘Five-a-day’ message now; human nature and modern life being what it is, we all go for the simple option – fruit is easier than veg, and broccoli, frozen peas, carrots and onions are probably our staple veg. Without the variety we aren’t getting the full range of vitamins, minerals and multitude of antioxidants and other phytonutrients (plant nutrients) we need to achieve and maintain good health now and in the longer term.
Another unfortunate term currently being used is ‘clean eating’. What this really means is unprocessed food – no additives, responsibly sourced and grown/raised with minimal chemical and drug input and preferably cooked from scratch. While undeniably a healthy way of eating, this judgemental term can contribute to feelings of guilt around food, which I feel is unhelpful and divisive.
Real food is nourishing and delicious and one of life’s great pleasures. I hope you will take this away from the course along with your understanding around what we need for good health and what you as an individual might need.
Overview
Blood sugar balancing and protein, its effect on energy, mood, weight, diabetes risk and more - and how to manage it, with ideas for quick and simple meals and snacks to get you started.
Fats, the good, the bad and the ugly! Just what it says – exploring some of the confusing messages we’ve been given over the past 50 years about fat and cholesterol, clarifying which fats are beneficial and which are best to avoid.
Digestion - you are what you absorb, so supporting digestion is as important as what you eat.
Nutrient Density is about making every mouthful count - getting your vitamins, minerals and antioxidants and why food quality and provenance is important to our health.
The principles I will elaborate on are:
This course focuses on a nutrient dense way of eating which aims to tick as many nutritional boxes as possible while considering the environment and our impact on the planet. Thankfully, what’s good for the planet is often, also, good for us. There is a lot in the press about the environmental impact of farming and food production, especially meat and dairy, and this has resulted in strong recommendations to go vegan to save the planet. I feel this is not the best answer, as getting all essential nutrients on a vegan diet can involve lots of imported food and monocrops, which are themselves damaging to the environment.
My approach is to advocate a mixed diet incorporating sustainably reared animal protein alongside lots of vegetables, nuts, seeds and pulses. This is a more pragmatic approach which recognises there are some nutrients it can be harder to get from a vegan diet. Arguably much of the environmental impact of farming comes from the methods, and there is a regenerative farming movement which explains how thoughtful 'extensive' farming can be beneficial to the environment.
The course has been designed to help you to make changes to your diet which can support steady mood and energy, the means to manage your weight in a sustainable way, and generally feel better. It is based on a common-sense approach to nutrition backed up by my understanding and practical application (ie food and recipes) of the effects of food on health and wellbeing. It is pragmatic and aims to make it easy to provide yourself and your family with a good foundation diet which you can experiment with to find out what suits you best.
The health messages we receive these days can be confusing, so the course explores some of them and make it easier for you to see the wood for the trees.
I would expect you to feel some benefits from the changes I suggest, even in the first week or so. Most people who have taken the course genuinely feel better after a few weeks. Some of the things they report are:
- Better energy
- Better mood
- Weight loss and easier weight management
- Reduction of hormonal problems like PMS and hot flushes
- Reduction of joint pain
- Reduction of headaches
- Improved digestion
- Improved sleep
There is no ‘one size fits all’ when it comes to diet but many of the basic requirements are similar for most of us. The suggestions I make share many similarities with worldwide traditional diets which have been shown, time and time again, to support good health. The key components of these include lots of vegetables, herbs/spices, olive oil, nuts, fish, eggs, good quality meat and pulses complemented with good social support systems and an active life.
The term ‘plant-based diet’ is frequently interpreted as a vegan diet, and can give the impression that animal products are a no-no. I prefer to use plant focussed, meaning the inclusion of a high number of different unprocessed plant-sourced foods. Plants provide many different nutrients and medicinal properties, so by having a high number and variety of these in our diet we will be ticking lots of boxes, including supporting our gut bacteria – a diverse diet has now been shown to promote a healthy diverse microbiome (gut bacteria colony), which is strongly linked to overall health. Most people today eat perhaps less than 10 different vegetables in a week, hardly any herbs and spices, and very few legumes/pulses, nuts and seeds.
We probably need to move on from the ‘Five-a-day’ message now; human nature and modern life being what it is, we all go for the simple option – fruit is easier than veg, and broccoli, frozen peas, carrots and onions are probably our staple veg. Without the variety we aren’t getting the full range of vitamins, minerals and multitude of antioxidants and other phytonutrients (plant nutrients) we need to achieve and maintain good health now and in the longer term.
Another unfortunate term currently being used is ‘clean eating’. What this really means is unprocessed food – no additives, responsibly sourced and grown/raised with minimal chemical and drug input and preferably cooked from scratch. While undeniably a healthy way of eating, this judgemental term can contribute to feelings of guilt around food, which I feel is unhelpful and divisive.
Real food is nourishing and delicious and one of life’s great pleasures. I hope you will take this away from the course along with your understanding around what we need for good health and what you as an individual might need.
Overview
Blood sugar balancing and protein, its effect on energy, mood, weight, diabetes risk and more - and how to manage it, with ideas for quick and simple meals and snacks to get you started.
Fats, the good, the bad and the ugly! Just what it says – exploring some of the confusing messages we’ve been given over the past 50 years about fat and cholesterol, clarifying which fats are beneficial and which are best to avoid.
Digestion - you are what you absorb, so supporting digestion is as important as what you eat.
Nutrient Density is about making every mouthful count - getting your vitamins, minerals and antioxidants and why food quality and provenance is important to our health.
The principles I will elaborate on are:
- Eat LOTS of veg, including greens every day
- Increase the variety of plant foods in your diet – we are aiming for at least 40 different types in a week, then even more!
- Eat good quality protein with every meal
- Eat the right kind of fats
Comments on the course from participants:
"Thank you Tina. I have really enjoyed the course and got so much from it. Those evenings in your kitchen were precious and taught me so much." AM (2021)
"You've changed our lives for the better." Jo & Issy (2019)
"I was impressed how you structured the day, kept everyone's interest and how you communicated so much information about food, its production and how to prepare it. It was good fun preparing, cooking then getting around the table to share our collective effort which was delicious. You are a content expert and very knowledgeable and the nutrition and health data you retain indicates your personal passion for this important aspect of healthy living. Your course has truly inspired and motivated me to regain my confidence in preparing and eating wholesome food for myself." CY (one day course)
"Improve your diet - Improve your life!" Rob Bookham
"Great Course - everyone should come! Not just for people with problems/symptoms." PB
"I found Tina's course so interesting and comprehensive. It was great to be reminded how clever our bodies are and empowering to be given information that enables me to eat delicious food that is good for me." PG
"It's a great format of information and practical demos on how to implement it. Lovely atmosphere and great management of all the personalities. I shall miss it next Thursday! I like the way in which you give information to which you are clearly committed without preaching." AW
“This is a very informative and empowering course, some of the traditional ‘old’ ideas about importance of protein and fish and vegetables – a good and varied diet – hold true.”
“The course gave me a thorough understanding of how and why eating healthily can make such a difference to so many aspects of life.” CE
“I feel really positive about the changes I’ve made to the way I eat, and the benefits, and feel like this is a change for life, not a diet!” CL
“I really like Tina’s enthusiasm and positive energy. I also appreciated the written information too. A well thought out course, which I am sure will grow…” FS
"I found this a wonderful course. I have talked to all my friends about you!" MB
"Very informative. Great advice to put into everyday practice." IJ
“I’ve really enjoyed the course,Tina, thank you! The ‘shop’ was great, the cooking too.”
“Really enjoyed, more energy. Sharing with my family top tips.”
“Have thoroughly enjoyed the course – much better understanding – thank you.”
“Thoroughly enjoyed it & made great gains in knowledge and understanding.”
"You've changed our lives for the better." Jo & Issy (2019)
"I was impressed how you structured the day, kept everyone's interest and how you communicated so much information about food, its production and how to prepare it. It was good fun preparing, cooking then getting around the table to share our collective effort which was delicious. You are a content expert and very knowledgeable and the nutrition and health data you retain indicates your personal passion for this important aspect of healthy living. Your course has truly inspired and motivated me to regain my confidence in preparing and eating wholesome food for myself." CY (one day course)
"Improve your diet - Improve your life!" Rob Bookham
"Great Course - everyone should come! Not just for people with problems/symptoms." PB
"I found Tina's course so interesting and comprehensive. It was great to be reminded how clever our bodies are and empowering to be given information that enables me to eat delicious food that is good for me." PG
"It's a great format of information and practical demos on how to implement it. Lovely atmosphere and great management of all the personalities. I shall miss it next Thursday! I like the way in which you give information to which you are clearly committed without preaching." AW
“This is a very informative and empowering course, some of the traditional ‘old’ ideas about importance of protein and fish and vegetables – a good and varied diet – hold true.”
“The course gave me a thorough understanding of how and why eating healthily can make such a difference to so many aspects of life.” CE
“I feel really positive about the changes I’ve made to the way I eat, and the benefits, and feel like this is a change for life, not a diet!” CL
“I really like Tina’s enthusiasm and positive energy. I also appreciated the written information too. A well thought out course, which I am sure will grow…” FS
"I found this a wonderful course. I have talked to all my friends about you!" MB
"Very informative. Great advice to put into everyday practice." IJ
“I’ve really enjoyed the course,Tina, thank you! The ‘shop’ was great, the cooking too.”
“Really enjoyed, more energy. Sharing with my family top tips.”
“Have thoroughly enjoyed the course – much better understanding – thank you.”
“Thoroughly enjoyed it & made great gains in knowledge and understanding.”
