I am now back living in Nairobi and have started hosting informative Nutrition talks with a tasty and nutritious meal included. My first talk was held last Friday at the Karen Surgery Studio, it focussed on the importance of balancing blood sugar levels and included key diet and lifestyle tips to keep levels within the optimal or 'healthy' range throughout the day. 

My guests started off the day with a refreshing carrot, ginger, apple and cucumber juice - this combo contains an army of antioxidants to help protect the body's cells from free radical damage, helping to boost the immune system. Once I had filled everyone's minds with helpful tips to combat the damaging effects that long term dysglycaemia (imbalance of blood glucose levels) may cause, it was time to sit down and try the nutritious food that I had prepared. 

The Lunch Menu
Nibbles
Dehydrated Sukuma Crisps
Mains
Roasted Red Pepper and Tomato Tart
Spinach Roulade with a Mediterranean Mushroom Filling
Mung Bean, Quinoa and Walnut Salad with an Apple Cider Vinegar and Mustard Dressing
Vibrant Butternut Squash and Beetroot Salad with a Balsamic Vinaigrette 
Dessert
My Favourite Raw Mini Banoffee Pies

Should we snack throughout the day?
There is a huge component of individuality to nutrition, some people’s metabolism might blossom on five or so meals a day, whereas other’s might work more efficiently with only three. I would suggest experimenting and listen to your body’s hunger signals to figure out what is best for you. The key point is to not starve or restrict yourself of food, as this could lead to other problems.

Tips:
1. Don’t miss meals.
2. Listen to your body - if you are hungry or experience any low blood sugar symptoms (restlessness, irritability, shakiness, poor concentration, fatigue etc) then opt for a healthy snack to keep you going till your next meal. Long periods without eating for some people, may cause the body stress, releasing the stress hormone cortisol, which could promote fat storage.
3. Balance blood sugar levels - eat protein with every meal and snack to slow down the release of glucose into the blood.

Balancing blood sugar levels
Throughout the day blood sugar levels may fluctuate outside the preferred range. Swinging from being very high after a meal, stimulant or stress, to being very low, say if you skipped a meal. Insulin is a hormone responsible for maintaining blood sugar levels within the desired range, but during times of blood sugar imbalance can get out of control.

After a carbohydrate dense, sugar rich meal too much insulin maybe produced, which could result in blood sugar levels dropping too low leading to unpleasant symptoms. This is when you might find yourself reaching for sugar loaded options or stimulating caffeinated drinks. Here, healthy snacking could help.

What to snack on?
Even though the world has just about got over the crazy low fat craze of the 90s, many people are still resistant to snack on certain, what I would call ‘goodies’ like nuts and seeds because they still believe that they are ‘fattening’. It is a myth that if you eat foods high in fat, even healthy fats it will make you fat. Opt for snacks containing protein, fibre and beneficial fat to slow down the release of glucose into the bloodstream, helping to maintain blood sugar levels. 

Snack ideas
· 1 portion of fruit (apple/pear/plum/handful of berries) with a handful of raw unsalted nuts (almonds/cashews/pecans/brazils/walnuts)
· Vegetable crudites (carrots, celery, cucumber, peppers) with hummus/guacamole/cottage cheese/nut butter
· 2 oatcakes with smoked salmon
· A boiled egg with a few cherry tomatoes
· A small pot of olives & a handful of unsalted pistachios
· ½ an avocado with a tbsp of cottage cheese
· Small pot of prawns with tabasco

An exercise nutrition blog I compiled for Oncore; one of the best workouts to do in London, it is a high intensity full-body spinning workout with pumping music and motivational instructors.

Sport and exercise nutrition is all about fuelling your body, recovering from stress, building skills and maintaining your ideal body composition. Many people think that losing weight means cutting down big time on food……WRONG! If you are trying to lose weight just try eating adequate amounts of the right food at the right time.

PRE-WORKOUT
FUEL SOURCE: Complex carbohydrates, such as oats, wholegrain pasta and brown rice. These carbohydrates will help fuel your exercise regime.

TIMING: Eat no less than 2 hours before exercise. However, if you feel you need something to energise you,  before your 7am spinning class, try a small banana (~30 minutes before).

HYDRATION
If exercising for longer than 30 minutes, sip water throughout your workout.
Aim to drink 1.5-2 litres water a day (sip sip sip throughout the day).

POST-WORKOUT
REPLENISH: energy (glycogen) stores, water and electrolytes to increase muscle size, quality and repair any damage caused by the workout.

ELECTROLYTES: are minerals such as potassium, sodium, magnesium and chloride that help maintain proper fluid levels in the body and regulate muscle function. They are lost in sweat so try some refreshing and hydrating coconut water - which is packed with electrolytes.

FOOD AND TIMING: Have a snack/meal rich in carbohydrates and protein, 30-60 minutes after to help promote recovery, muscle repair and growth.

RECIPES
Post spinning breakfast ideas:

Blueberry and Almond Bircher Muesli (make the night before)
Serves 1

1/3 cup jumbo oats
3/4 cup almond milk
1 tbsp. sunflower seeds
1 tbsp. pumpkin seeds
1 tbsp. ground flaxseeds
1 tbsp flaked almonds
1/2 tsp ground cinnamon
1/2 cup fresh blueberries (1/4 mashed, 1/4 whole)
1 tsp almond butter

1. The night before, mix the oats, flaxseeds, cinnamon and milk until well combined.
2. Mash 1/4 cup of blueberries with a fork or blend quickly in a food processor, then add to the oat mixture.
3. Add the seeds and almonds.
4. Place in a sealed or covered container overnight in the fridge.
5. In the morning, stir in the almond butter and top with the remaining whole blueberries.
6. Serve cold.

WHEYhey!! Whey is a natural protein found in milk, it contains very little fat, carbohydrate or lactose. Known as a complete protein, it is said to help repair and rebuild lean muscle tissue, great after a workout! However, if you are dairy intolerant, try a pea, hemp or rice protein powder instead.

Mango and Spinach Smoothie
Serves 1

1/2 a ripe mango (cubed)
4 tbsp natural yoghurt/soya yoghurt/coconut yoghurt
1 scoop whey protein powder (or an alternative protein powder or just add 1 tbsp unsalted, unroasted cashew nuts)
1 tbsp ground flaxseeds
1 tbsp lemon juice
1 handful spinach
200ml (1 cup) water

1. Blend all ingredients up in a blender. Pour into a glass/bpa free plastic bottle and take it with you to your workout to have afterwards.

I found this versatile therapeutic herb and natural sweetener at Borough Market. Great for making fresh cinnamon and liquorice root tea, a brilliant way to keep colds at bay.

Liquorice is mainly grown in hot dry climates such as in Southern Europe and Asia. It is derived from the Greek meaning 'sweet root' and man is it sweet! Liquorice contains a therapeutic compound called glcyrrhizin which is responsible for the sweet flavour as well as it's beneficial effects on the body. Some of which include; respiratory conditions (such as asthma and the common cold; due to it's expectorant properties), inflammatory conditions (such as arthritis and gout), viral and fungal infections and liver disorders. Liquorice may also play a role in hormonal balancing due to the adaptogenic properties of glcyrrhizin and has been shown to support adrenal function by increasing the half-life of the stress hormone cortisol, allowing the adrenal glands to rest and restore function. 

Liquorice teabags are available at most supermarkets, but to get the full benefit, use the real deal. Also, please be aware that I do not mean go away and eat liquorice sweets and candies, these sweets usually contain sugar/molasses, liquorice extract, and a binder such as flour and/or gelatine.

NOTE
★ Do NOT use liquorice root if suffering from hypertension (high blood pressure) or if pregnant.
★ Long-term, high-dose use of glcyrrhizin/liquorice root can cause potassium levels in the blood to drop, causing water retention, which in turn can lead to hypertension. Please see a practitioner before using liquorice for chronic conditions.

Liquorice and Cinnamon Tea
1 cup water
1 stick of liquorice root
1 cinnamon stick

1. Boil 1 cup of water in a pan.
2. Add the liquorice root and cinnamon stick and leave to steep for 5 minutes.
3. Pass the boiled water through a strainer and into a teapot or mug.
4. Discard the liquorice and cinnamon.

I threw together these choccie cookies today as I needed to use my extremely ripe, blackened bananas. I used nuts and seeds that I had in my cupboard, so feel free to improvise. They turned into the perfect tea-time cookies; great chunky texture with a powerful chocolate hit.

Nutritional goodness
Packed with nuts and seeds, these cookies are protein rich and very filling. A brilliant easy, free from recipe to rustle up if you are short of time. The riper your bananas the sweeter they will be, so if using super ripe bananas then you may only need 1 tbsp of the honey. I personally prefer a bitter and powerful cacao kick so I would leave out the honey altogether, however I recommend a raw mixture taste test before making that decision, as it may not be up everyone's street.

Make your own
3 ripe bananas
4 tbsp nut/seed butter (I used 2 tbsp pumpkin seed butter and 2 tbsp almond butter)
2 tbsp coconut oil
1 tsp vanilla extract
1/3 cup pumpkin seeds
1/3 cup sesame seeds
1/3 cup desiccated coconut
1/3 cup walnut pieces
¼ cup raw cacao
1-2 tbsp wild honey (sweeten to taste)

1. Preheat the oven to 180°C.
   
2. Blend the bananas, vanilla, nut/seed butter, oil and cacao (and honey if using) in a food processor until smooth.
   
3. Stir in the desiccated coconut, walnuts and seeds.
   
4. Spoon the mixture (around 1 tbsp per cookie) onto a lined baking tray.
   
5. Bake for around 10-15 minutes.
6. Leave to cool.

A refreshing salad packed with energising and enzyme rich sprouts, served with a light sesame dressing.

Nutritional goodness
Sprouts are living foods; the sprouting/germinating process enhances their nutritional profile and digestibility. This recipe also contains good sources of calcium, magnesium and Vitamin E from the sesame seeds.

Make your own
Salad
1 carrot
Half a cucumber
1 cup mixed sprouts (such as; mung beans/alfalfa/chickpea/aduki beans/lentils/china rose/broccoli)
1/4 cup roughly chopped coriander
1 tbsp sesame seeds

Dressing
1 tbsp extra virgin olive oil
1 tbsp tahini 
1/2 tbsp coconut sugar (or wild honey)
1 tbsp lime juice
1/2 tsp minced fresh ginger
hot water to thin

1. Start by whisking together all the dressing ingredients until well combined, adding a splash of water to thin.
   
2. To make the ribbons, peel and slice the carrot and cucumber using a vegetable peeler.
   
3. Toss the vegetables in a serving bowl with the mixed sprouts.
   
4. Drizzle over the dressing and sprinkle with coriander and sesame seeds, .

A quick rich and creamy dessert that can be russelled up in no time at all.

Nutritional goodness
This recipe contains good quality protein and beneficial fats to help slow down the release of glucose into the bloodstream. The creamy consistency is created by the avocado, nut butter, coconut oil, and bananas. The bananas also add mood boosting qualities, due to their high tryptophan content.

Make your own
1 large ripe avocado
2 ripe bananas
1 tbsp melted coconut oil
4 tbsp raw cacao powder
1 tbsp maple syrup
2 tbsp hazelnut butter
Topping: Crushed roasted hazelnuts and/or gently roasted coconut flakes.

1. Blend all the ingredients (except the toppings) in a food processor until smooth.
   
2. Place in the fridge to chill for 15 minutes.
   
3. Lightly roast a handful of crushed hazelnuts in a dry frying pan (add a tbsp of coconut flakes too if you fancy). Scatter on the top and enjoy.

A simple paleo bread recipe using one of my favourite ingredients, coconut flour. Coconut flour is made from dried, ground coconut meat, an extremely fibrous and absorbent flour.  

Nutritional goodness
This grain and nut free, protein rich bread is great as a base for an open sandwich, and goes hand in hand  with a bowl of steaming soup. This recipe provides substantial amounts of fibre, thanks to the flaxseeds and coconut flour and Vitamin E from the sunflower seeds; helping to optimise digestion and skin health respectively.

Make your own
4 eggs
3/4 cup coconut flour
1/3 cup ground flaxseeds
1/4 cup coconut milk or any nut milk
1/4 cup melted coconut oil
1 tsp bicarbonate of soda
1 tsp Himalayan/sea salt
1.5 tbsp finely chopped fresh rosemary or thyme (leave a tsp for the the top)
2 tbsp sunflower seeds

1. Preheat the oven to 180°C.
   
2. Whisk the eggs, coconut oil and milk together in a bowl.
   
3. In a separate bowl, mix the dry ingredients together, including the herbs and 1 tbsp of the sunflower seeds.
   
4. Add the dry to the wet ingredients, making sure there are no lumps.
   
5. Spoon the mixture into a pre-lined loaf tin, sprinkle with the remaining 1 tbsp of sunflower seeds and some leftover herbs.
   
6. Bake for 40 minutes (or until a skewer comes out clean).

A perfect breakfast option served with raspberry coulis and flaked almonds. They can also be served as tea time drop-scones when entertaining friends and family; simply spread on your favourite topping.

Nutritional goodness
Buckwheat is a seed related to rhubarb and sorrel, it contains numerous flavonoids, and is particularly rich in the antioxidant rutin. Rutin has been shown to offer cardiovascular benefits; such as helping improve circulation.    

Make your own
Pancakes
1 cup almond flour
1/2 cup buckwheat flour
3 large free range eggs
1 tbsp water
1 tsp vanilla extract
1 tbsp wild honey or pure maple syrup
1/4 tsp baking soda
1/4tsp sea salt
1/2 tbsp cinnamon
Coconut oil for cooking
(1/4 cup toasted flaked almonds for the garnish)

Raspberry coulis 
1 cup fresh/frozen raspberries
2 medjool dates (pitted)
1/2 cup water

1. For the pancakes; whisk the eggs, water and vanilla together, then add the remaining ingredients and whisk until well combined (no lumps).
   
2. Heat the coconut oil in a frying pan on a medium heat.
   
3. Scoop 1 heaped tablespoon of batter at a time onto the pan.
   
4. Pancakes will form little bubbles. When the bubbles pop open, flip the pancakes over and cook the other side.
   
5. Remove from the heat and add to a plate, cover with a tea towel to keep them warm.
   
6. Repeat the process with the remaining batter, add more oil to the pan if needed.
   
7. For the coulis; add all the ingredients to a pan on a medium. Stir frequently until the dates melt and the mixture becomes thick and glossy (add extra water if needed).
8. Serve the pancakes with the raspberry coulis and lightly toasted flaked almonds.

My dinner tonight; tasty grain free pancakes made from chickpea flour and fresh fragrant rosemary. 

Nutritional goodness
Chickpea flour is also known as gram, garbanzo bean flour or besan, it is packed with protein, used as a staple ingredient in Indian, Pakistani and Bangladeshi cuisines. Chickpeas contain isoflavones, a class of phytoestrogens known for their hormone balancing effects.

Make your own
Serves 4
140g (1 cup plus 1 tbsp) chickpea/gram flour
250ml water
​1 egg
½ tsp Himalayan salt
1 tbsp freshly chopped rosemary
Virgin coconut oil for cooking

1. Combine the salt, flour, egg and water to make a thick batter.
2. Stir in the finely chopped fresh rosemary.
3. Leave to stand for 30 minutes.
4. Fry the pancakes using coconut oil to grease the pan.
5. Add your chosen fillings; I used homemade hummus, lemon and garlic prawns, avocado and a sprinkle of coriander.