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Vitamin B12: the Fuel for a Healthy and Vibrant Life!

Uncategorized Aug 08, 2023

Imagine a potent nutrient that keeps your metabolism firing on all cylinders and plays a vital role in numerous functions of your body. This is Vitamin B12. It not only safeguards your DNA, but also elevates your immunity, mood, focus, and memory, acting to reduce stress and migraines. But that's not all - Vitamin B12 is also a crucial ally in the absorption of other essential nutrients, impressively boosting your well-being.

Bid farewell to days of low energy and say hello to optimal health! Vitamin B12 is like a conductor leading the symphony of your body, ensuring your energy is always at its peak. Furthermore, it plays a critical role in maintaining bone health and contributes to the proper functioning of your gut, warding off unpleasant issues like bloating, constipation, and diarrhoea.

It is a vitamin produced by bacteria in the intestines and is directly linked to gut health, as it is a key player in the nutrient absorption process. When Vitamin B12 consumption is...

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Low-Carb Kung Pao Chicken

Uncategorized Aug 01, 2023

Low-Carb Kung Pao Chicken: A Nutrient-Packed Meal for Weight Loss

 

This Kung Pao Chicken recipe is an excellent choice for anyone on a low-carb diet or aiming to lose weight without sacrificing taste or nutrition. Perfect for both lunch and dinner, this dish is a balanced blend of protein, vegetables, and healthy fats, making it a standalone meal that requires no side dishes. Plus, its simplicity and quick preparation time make it an ideal option for everyday cooking.

 

Nutritious and Delicious Kung Pao Chicken

Ingredients:

- Chicken breast for lean protein

- A mix of colourful vegetables like onion, sweet red pepper, carrot, broccoli, and zucchini

- Bean sprouts for an extra crunch

- Soy sauce and water for a savoury sauce

 

Cooking Steps:

1. Start with cubing the chicken and vegetables for uniform cooking.

2. Sauté chicken, onion, and bell pepper until just tender.

3. Add in the broccoli, bean sprouts, and carrots, cooking until crisp-tender.

4. Create a...

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Expert Nutritionist Strategies in London: Alleviating Menopause Symptoms Through Diet

Uncategorized Jul 27, 2023

Empowering Women Through Menopause: Personalized Nutrition and Lifestyle Solutions from London's Leading Experts

The journey through menopause is a pivotal phase in a woman's life, marked by profound hormonal shifts that manifest in a spectrum of physical and emotional challenges. At the heart of Raquel Britzke's clinic in London, a narrative unfolds—one of countless women navigating these changes, seeking solace and solutions in the expertise of our dedicated nutritionists and dietitians. This story is not just about managing symptoms; it's a testament to transforming the menopausal experience through tailored nutrition and lifestyle interventions.

 

A Symphony of Support: Holistic Strategies for Menopausal Wellness

Within the walls of our London clinic, we've encountered the diverse ways in which menopause touches our patients' lives—from the heat of flashes to the ebb and flow of mood swings. Our response? A symphony of support, grounded in the latest research...

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Unlocking Whey Protein's Potential: Expert Sports Nutrition Advice from London's Top Nutritionists and Dietitians

Uncategorized Jul 25, 2023

Elevate Your Health and Fitness with Whey Protein: Expert Insights from Raquel Britzke Clinic's Team of Specialist Nutritionists

Whey Protein emerges as a standout dietary supplement within the health and fitness industry, renowned for its extensive benefits among exercise enthusiasts. Derived from milk, this supplement is refined through an advanced process into several forms, including concentrate, isolate, and hydrolysed whey. These variants are rich in amino acids, crucial for a wide range of bodily processes.

The team of nutritionists at Raquel Britzke Clinic, experts in weight loss and sports nutrition, endorses Whey Protein as a dynamic supplement suitable for a wide range of health objectives, from slimming down to boosting athletic performance. They particularly highlight the value of opting for organic, isolated, or hydrolyzed forms, which are free of artificial additives, for the most efficient protein intake.

Integrating Whey Protein with a diet of whole foods can...

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Overnight chia

recipe Jul 20, 2023

Do you want to learn how to make this delicious, nutritious recipe that satisfies and even helps you lose weight? 

So let’s get to the recipe!

Chia coconut pudinng 

Ingredients: 

  • 300ml coconut milk or almond milk
  • 40g chia seed
  • 50g chopped of red fruits (strawberries or blueberries or blackberries)
  • 1 tablespoon of sweetener xylitol or a few drops of stevia
  • 2 tablespoons unsweetened plain Greek yogurt (optional)  

Method of preparation: 

1. In a container or cup add the Greek yogurt and set aside. 

2. Mix the vegetable milk with the chia and sweetener and add it over the yogurt. 

3. Store in the fridge for at least 12 hours. 

4. Remove from the fridge and add the chopped the red fruits on top. 

5. Okay, now just enjoy yourself! 

You can change the fruits according to your preference, but I recommend opting for fruits with less carb content, such as strawberries, blackberries, blueberries, raspberries, passion fruit, kiwi,...

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5 steps to Lose Weight

With 15 years of experience in transforming lives and delivering incredible results in healthy weight loss, I present here the top 5 tips for those of you who are eager to embark on your weight loss journey right now!

1. Peel and Unwrap Wisely:

Choose to eat more real food instead of processed and industrialized products, even those claiming to be "healthy." These items often contain high amounts of sugar, salt, and hydrogenated fats, which add more calories to your diet and hinder your progress towards your ideal weight.

2. Hydrate Intelligently:

Steer clear of sugary sodas, calorie-laden juices, and alcoholic beverages! Opting to hydrate with water is the best decision for weight loss. Studies indicate that caloric drinks not only add extra pounds but also quickly turn into body fat. Regularly drinking water keeps your body hydrated, preventing the confusion of thirst with hunger, which helps control your appetite.

3. Consume More Vegetables and Choose Whole Foods:

These foods are...

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Are carbs really that bad?

low-carb weight loss Jul 13, 2023

We hear every day that sugars and carbohydrates are not good for us, and they can cause weight gain if consumed excessively. There is some truth and some misinformation in these claims, so let me explain further.

There are three types of carbohydrates: sugar, starch, and fiber, and they are all composed of sugar molecules. However, when we talk about sugar, we are referring to a type of carbohydrate called simple carbohydrates, which contain one or two sugar molecules. On the other hand, complex carbohydrates, such as starch and fiber, consist of many more sugar molecules.

Simple carbohydrates are quickly absorbed by the body due to their simple molecular structure. They lead to rapid spikes in blood sugar levels, and the body needs to work hard to regulate and remove the excess sugar. If the calorie intake exceeds our body's needs, it can result in initial fat/weight gain. It's essential to control blood sugar levels for effective weight management. Regularly consuming sugars in...

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How DNA testing can help us to learn about our body

At our clinic, we offer DNA testing to identify your genetic patterns and provide scientifically-backed dietary recommendations tailored to your genes.

Genes play a significant role in shaping who we are and influencing various aspects of our lives. Through the analysis of specific gene pairs, our DNA test can determine the most suitable diet for your genotype. If you've tried generic diets in the past without success, it's likely because they weren't personalized according to your DNA. In our clinic, our trained dietitians/nutritionists analyze your test results to create a customized meal plan based on your genetic profile. No more guesswork when it comes to macronutrient composition! Your dietitian will know precisely whether your metabolism favors a low-carb, low-fat, or balanced diet. This strategy not only helps with weight loss but also improves overall health and helps prevent modern diseases. With the DNA test, you can also gain insights into your carbohydrate sensitivity...

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6 steps to keep yourself motivated

1. Think about why you want to lose weight

If you have a clear reason in your mind why you want to lose weight, you are more likely to stay motivated and strive. If it is not clear the main reason you are doing it, you may give up.

E.g. I want to improve my health, or I want to live longer, or I want to feel good in a bikini’.

2. Set long-term goals

The best way to lose weight and maintain your weight loss is by setting long terms goals.

See the weight loss journey as a new lifestyle, by adopting new habits into your daily routine.

E.g. cooking from scratch for you and your family, trying new healthy recipes, packing your lunch box.

3. Set realistic and specific goals

With the help of a nutritionist, you can set realistic and specific goals. Be as specific as possible so it will keep you more motivated. The higher the expectations the higher chance to give up. Be honest with yourself and expect what is achievable.

E.g. I want to lose 10 kgs in 12 weeks for my summer holiday.

...

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Vegan diet: how does it work?

Veganism is a philosophy of life, based primarily on an ethical ideal and aimed at fighting the exploitation of animals. For this reason, the vegan diet is a plant-based diet, free of all animal foods such as meat, dairy, eggs, and honey.

People who adopt veganism in their lives, contrary to what many think, eat very well and in a varied way and nothing monotonous. Vegans eat any type of plant food origin, such as cereals, fruits, vegetables, tubers, vegetables, roots, mushrooms, seeds, among others.

Many people confuse a vegan diet with a vegetarian diet, know the main differences:

  • Egg-Lacto-vegetarian: it does not eat meat, but it consumes foods of animal origin (milk, eggs, and honey, for example).
  • Lacto-vegetarian: it does not eat meats and eggs, including products that use eggs as an ingredient.
  • Strict vegetarian: DO NOT EAT anything that is of animal origin.
  • Vegan: DO NOT CONSUME anything that is of animal origin, either in food, clothing and other aspects of life.

Compared...

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