Portion Size?

Bonus Q & A. This week you asked mostly about Portion Size. And ladies and gents – SIZE MATTERS.  How many? How much? What weight? How many grams is that? How big a handful? Is that enough? Am I putting in too much? …..etc…..

You asked in relation to our recipes/ideas/creations.  When sharing my ideas I need point out its usually instant so I can give you a list of ingredients, BUT I know, I don’t usually tell you how much to use, so I wanted to address this question of portion size firstly in relation to our “recipes” and secondly in general.

 

PORTION SIZE in our creations:

The simple, honest, no nonsense answer as to why we don’t usually include a weight or measurement is because

A) We don’t usually weigh or measure our ingredients.  *

B) Because the recipes or ideas we share are usually a one off/first time/instant/this is what I just made and its great – kind of thing.  So making it again could mean we use a different portion size of each ingredient or other ingredients!

C) Also, we don’t TELL you how much because we try to EMPOWER you to make your own decisions and creative choices when it comes to food.  You might not like one of the ingredients we use, so you can try the recipe and leave that out/substitute it.  You may love something in there, so want to include more.  And that’s fine.

(* Can I just add we haven’t really attempted baking yet in any pro manner – baking will and does require more precise measurements and when we cross that bridge things may become more precise – for now a cup means use the same cup for all cupfuls in this recipe, a handful means your own hand size, table spoon is the one in the drawer next to the knife and fork, tea spoon is the one your stir the milk in with)

more “Portion Size?”

Complete the Cook – week 1

Welcome to the first in a series of Complete the Cook posts, where we share our favourite product recommendations that work in what we are eating / cooking / blending and creating now!  This is without money changing hands, no endorsements etc just what we use, find helpful, cheap, easy – what makes sense, comes in on budget, tastes good and of course is pretty healthy too!  This should help you create your shopping lists if you want to try any of these no nonsense meal ideas too!

Full Complete the Cook blog CLICK HERE but here are the bones of it for you:

3 recipes this week:

Breakfast – with the “Straight Up” yoghurt pots from The Collective Dairy

Strawberry Salad – with the “Perfectly Imperfect” range from Tesco

Green Smoothie – with chopped mango chunks from Tesco

If you like Complete the Cook and you want more, or you simply want to get ahead of the game and receive more recipes, ideas, tips and cheat sheets etc just sign up to be one of the first to receive our new email newsletter starting this summer!

Remember we also offer personal, made to measure plans (online or 1 to 1) to get your health/energy/weight/fitness back on track, put a spring in your step, help you shop smart, budget, and eat well.  We also offer fully comprehensive weight management programmes and health coaching, so drop me a line info@nitakothari.com if you’d like to find out more.  We’d love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them!
 
For a free, no obligation, consultation just get in touch: info@nitakothari.com and mention this post before the end of July!

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Seasonal Eats and Fresh Ideas for June

Its time for an update on seasonal eats and fresh ideas for June!
Welcome to the summertime!  In the UK, we have hit it – its pouring with rain, thunder and lightening and soooo hot you cant sleep or breath.  Hay fever is here so we are all coughing and sneezing, eyes streaming and faces puffy!  Yay – hello summer.
Although – saying that, the mornings are definitely brighter earlier and as long as its not shockingly bad weather wise, its light enough in the evenings to hit the pub garden after work for a quick pimms/gin/cider…..or get down to the beach for a few beers….Anyone?
So summer season is here and as well as the light and the beer gardens and the hay fever, I have been indulging a few of my favourite seasonal eats in the way of fruits and veggies that are great, fresh and local this time of year.
Check out this weeks BLOG for more info on seasonal eats, summer recipes and fresh ideas June, where we talk about whats good now, the easiest stuff to grown yourself and remember the importance of hydration in the summer months.

grow your own

You can also join us HERE for our pick of summer cocktails, seasonal summer suppers (more seasonal eats!) and to keep our collective eye on this little beauty – our first grown your own attempt….

For more on hydration see our work with Nutrition and Hydration week /For top tips on growing strawberries this summer AND/OR grow your own tomatoes /More from us: just sign up or email

Monday Motivation

GOOD MORNING MONDAY! No one advises looking back right? Usual motivational advice is to look ahead positively to what we can achieve, become, develop etc…. BUT as last week was just so busy and so good this Monday Motivation is gonna be a recap of last weeks greatness – we should always celebrate the wins right?

We started last Monday with the quote (as pictured) from Henry Ford.

Tasty Tuesday saw our breakfast bowl recipes included on the Kitchen Table for National Vegetarian Week 2016 –  http://www.nationalvegetarianweek.org/no-nonsense-nutrition-breakfast-smoothie-bowls/ (you still have until the end of the month to sign up – ie hit the sign up button over on our Facebook page, so we can send you those recipes, direct to your inbox, for free, to keep forever!) plus we shared a delicious and healthy appetizer idea for dinner parties.

Wednesday we were Walking for Health and the Thursday Blog was back on errrr Thursday, in full support of Mental Health Awareness week 2016 – highlighting Relationships (a very interesting one even if I say so myself) http://nononsensenita.blogspot.co.uk/2016/05/mental-health-awareness-week-2016.html  and on Friday we joined a revolution – Jamie Olivers Food Revolution! http://www.jamiesfoodrevolution.org/

The weekend was quiet until a little bit of Sunday Science turned our focus to learning some fart facts – in the name of science and health only! http://www.jamiesfoodrevolution.org/

You see, we were busy, interactive and fully supporting so many events last week – definitely a week worth a look back, definitely worth a round up and re share, and one that deserves a pat on the back I think! A great bit of Monday motivation to boost us into this week!

*What did you achieve last week?
*What were your successes?
*Your wins?
Remember, celebrate and share them with us today on Facebook

Mental Health Awareness Week

This week in the UK is National Mental Health Awareness Week, so we’re doing our part now to raise awareness.  This year the theme and focus of National Mental Health Awareness Week “Relationships“.

We wanted to highlight the fact that its Mental Health Awareness week as its a fantastic initiative to get those of us who are fortunate enough not to suffer mental illnesses such as depression, anxiety, PTSD, to better understand the everyday problems and challenges faced by those who do.  And thats a whopping 1 in 4 of us currently in the UK, experiencing mental health problems every year (stats from Mind: http://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/)

Focus on Relationships:

With no nonsense nutrition we talk a lot about food/drink and what we consume on a daily basis to keep our bodies healthy.  What we don’t mention as much, although think about and practice all the time, is feeding our minds (as well as our bodies and bellies!) – which obviously includes feeding our relationships.

Relationships can span anything and everything from that with with your partner, family and friends, to for example your relationship and how you interact with work, finance, education, spirituality and learning. (Plus of course our relationships and how we think about food).  Therefore relationships and how we think about them have the potential to impact on just about everything in our daily lives. Keeping your mind on your relationships and how you interact and react to aspects of them, is a very big task we face every day.

This year for Mental Health Awareness Week, the mental health foundation are asking us to make a “Relationship Resolution” https://www.mentalhealth.org.uk/relationships/my-relationships-resolution.

Have a read via the link above and a think about yours.  Then tell me – Whats your Relationship Resolution?  You can share it with us via our social media channels – Facebook and Twitter for a start – just use the hashtag #RealtaionshipsResolution

There’s more on this weeks BLOG here.

Positive Steps Walk

Positive Steps walk details……read on …..

We do nutrition – you know that, so why am I telling you again. Well we talk a lot about food and drink and what we consume on a daily basis, but what we don’t mention as much, although we think about and practice a lot, is feeding the other aspects in our lives as well as our bellies – ie our minds, our relationships, even our finances and career. You may have come across the concept of PRIMARY FOODS – its been knocking about in a few different guises so we have more details and a great exercise for you to focus on your own primary foods coming in the next blog.

In the meantime though, talking about feeding the mind, I wanted to let you now that I’m taking part in a charity walk for Mind in Croydon the mental health charity and resource. I’m bringing it back to my roots and walking, not running, Sunday 26th June. If you want to join me on the Positive Steps walk let me know by emailing me here: info@nitakothari.com and I will send over the details for entry. Rain or shine, I imagine it will be quite a laugh if we get a group together… drinks and a good feed afterwards as well anyone?

Who’s IN ??????

MORE INFO: The Positive Steps walk is a 15km WALK (no running) around Lloyd Park in Croydon to benefit the Mind in Croydon charity.  Mind is a charity and resource for better mental health and positive steps is the walk we can do to help raise awareness of the charity and of mental health in the Croydon borough in general.  You can register with MIND in Croydon for a minimal fee and if you want to you can fund raise for the event too. Its the taking part that counts as far as I’m concerned though, so come walk with us – I’m looking forward to seeing you there!

See our EVENTS calendar on June 26th for more info or visit: http://www.mindincroydon.org.uk/positive-steps.asp 

To register or find out more about our plans for the day simply email me: info@nitakothari.com

For more details about MIND in Croydon: http://www.mindincroydon.org.uk/index.asp

You can also find details over on our Facebook page

All about eggs !

Morning all – today I wanted to re-share the egg blog. Easter – its all about eggs right? And I know its not Easter just yet, but its nearly, almost, just about, round the corner Easter and nearly, almost, just about, round the corner time for a weekend chocolate indulgence!

I’m sorry and in full disclosure – the blog is not about eggs of the chocolate variety, but it is all about eggs.   Thought we’d mix it up a bit and talk about real eggs – yolks and all!

So go ahead and READ MORE HERE about real eggs, the frittata vs tortilla debate, plus full recipes. How about eggs for breakfast/lunch/dinner today? Plus as always you can check out Facebook / Twitter / Instagram for more…..

And to all those celebrating we wish you a very HAPPY EASTER x

Day 5 Nutrition and Hydration Week

On today – Day 5 Nutrition and Hydration week we are looking further at dehydration.  Its all very well to emphasize how much we should be drinking and that hydration matters, but how do we know if we are dehydrated? READ MORE HERE

The NHC say: “Water makes up to 60% of an adult’s and 75% of an infant’s body weight and performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate temperature, lubricating our joints and acting as a shock absorber.”

The NHS says: “Water makes up over two-thirds of the healthy human body. It lubricates the joints and eyes, aids digestion, flushes out waste and toxins, and keeps the skin healthy.”

(info sources are listed on the full blog here)

So hydration matters for all those things – carrying nutrients, regulating body temperature, lubricating joints, aiding digestion, flushing out toxins, keeping skin healthy….. its really important, BUT its also really understandable that keeping that level of water topped up in our system can be hard and we can easily become dehydrated.  If we are exercising, in a hot climate, if we are ill or recovering, if we are simply not drinking enough we should be looking out for the early warning sign of simply – THIRST.  Yep – you shouldn’t really ever feel that thirsty.  Once you feel thirsty, you are probably already a little dehydrated.

After thirst comes:

  • Dry mouth,
  • Becoming light headed
  • Dizziness
  • Perhaps followed by tiredness
  • You will probably get a headache
  • You will also notice if you are dehydrated your urine will be darker in colour
  • And you will pee a lot less often

Severe dehydration will take on all these symptoms and more:

  • You may also feel unusually tired and lethargic
  • You may become confused
  • The dizziness may not pass if you are severely dehydrated
  • A weak and/or rapid pulse may be another symptom

These symptoms are very important to look out for in others too – if you know anyone complaining of these sorts of symptoms treat as dehydration – ie get them some water and/or cool them down. You may need to replace lost salts/electrolytes if the cause of the dehydration has been sweating (heat, exercise etc) so put a little salt and sugar into water to make up a solution for them to drink. *NOTE: Severe dehydration can become a medical emergency and require immediate attention, so please refer anyone with severe symptoms to a medical professional as soon as possible*

READ MORE from this weeks blog

FIND OUT MORE from Day 5 Nutrition and Hydration Week

CONTACT US FOR MORE info@nitakothari.com and remember if you are looking to book a consultation, quote Nutrition and Hydration week for booking discounts all this week

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Day 4 Nutrition and Hydration Week

Thirsty Thursday and Day 4 Nutrition and Hydration week we are sharing the full blog here with a focus on alcohol and (de)hydration: READ MORE

What about alcohol? It’s a fluid, its made of fruits and some even comes out of taps…

One of the most common questions when talking about hydration or more likely dehydration is the one of ALCOHOL. People looking for a hangover cure – if hangovers are caused by dehydration isn’t hydration the means to the end?

Not quite.

The NHC says: “Dehydration can occur as a result of drinking too much alcohol. Alcohol is a diuretic, which means that it makes you urinate more. If this fluid isn’t replaced you may become dehydrated, so drinking alcohol should be balanced with drinking non-alcoholic fluids, such as water”.

Simple. But you’ve tried to drink water in between beers, or match wine with soda water, mix spirits with soda and drink long drinks to get more fluid in that’s not just alcohol too. Doing that will help. Ensuring you are fully and properly hydrated before you know you will be drinking alcohol will help. Drinking water after alcohol consumption and before you sleep will help. And yes, gulping down a glass of water on waking will help too. BUT as alcohol is a diuretic, you will use the toilet more when you drink, you will rid yourself of more fluid than you take on board and topping up before, during and/or after the event will not help 100%. Sorry to break it to you. The only way to not get a hangover = not drink. No nonsense. Not fair.

The British Nutrition Foundation says: “Alcoholic drinks contain water, but drinking alcohol increases the amount of water you lose as urine, so drinks with a high alcohol content, such as wines and spirits, are not the best choice to stay hydrated. Normal strength beers, lagers and ciders also cause an increased loss of water as urine. However, because they are more dilute, drinking them causes a net gain in water overall. It is still important to keep alcohol consumption within the recommended limits (no more than 14 units per week for both men and women)”

And they make a great point. Think about the units of alcohol you’re drinking. Its recommended (in the UK) men should drink no more than 21 units of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week.

If you are a pregnant or lactating woman, my advice would be to avoid alcohol entirely. In my opinion it’s simply not worth the risk.

If you want to look into alcohol consumption / limits / risks etc further on Day 4 Nutrition and Hydration Week:

Drinkaware – https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/why-does-alcohol-make-you-pee-more

And here is a simple breakdown from NHS change for life: http://www.nhs.uk/change4life/Pages/alcohol-lower-risk-guidelines-units.aspx

For more on day 4 Nutrition and Hydration week please see their website here: www.nutritionandhydrationweek.co.uk

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