Raquel Britzke

Did you know that losing weight has many meanings?!

You can lose weight by changing your body composition by losing fat or losing weight.

Step on the weighing scale and look at the numbers decreasing is a reason to celebrate, but it might mean a loss of your total weight and not necessarily only fat loss. The difference between losing weight and losing fat is not shown by the scale, and even if it’s a great ally for the weight loss process, it does not define what is being lost in this body composition change.

Weight loss or measures loss can also reflect on the elimination of body fluids or muscle loss. By losing muscle, weight reduction is being incorrectly done and unhealthy, since muscle is a vital tissue that maintains health and activates metabolism its loss will result in a lack of energy, stress, lower mood during the day, increases osteoporosis and nutrient deficiency, among others.

Body fat is the portion of the bodyweight that should be eliminated in the healthy and...

Stress, very intense physical activities, hormonal changes and the consumption of some energy and alcoholic foods or drinks and dehydration can cause migraines, which is a very strong headache with intense sensitivity to light.

Generally, foods such as gluten, milk and dairy, soy, corn, sugar, some citrus fruits, and eggs can cause migraines because they are characterized as allergenic foods that result in body intolerances. These intolerances occur when we eat the food and we can’t digest it properly. Thus, because of the improper chewing, some smallest particles of food are released into the blood and can activate the immune system and produces inflammation in the body, which can be caused by an allergy, intolerance, itching, sneezing, and migraine.

However, it’s not everyone who develops theses allergies/intolerances to these foods and, consequently, migraines. It is necessary to check which food causes intolerance. 

What should you include in the diet to...

Every day we are exposed to various types of toxins through the environment, air, water, food that needs to be metabolized and eliminated so that they are not accumulated, causing overload and organic dysfunctions that can lead to the development of chronic degenerative diseases.

Our body performs the natural process of detoxification which purpose is to eliminate certain toxic substances (exogenous or endogenous). The two main organs that exert this mechanism are the liver (60%) and the intestine (20%), although it can occur in all cells of the body.

Toxins are called xenobiotics and come from:

- Food sources: food additives from industrialized products, agrochemicals, heavy metals (aluminium, mercury, lead, etc.)

- Environmental origin: plastics, utensils, pollution, cosmetics, medicines etc.

- Endogenous origin: metabolites from the cells that need to be eliminated.

In order for the detoxification process to take place effectively in the body, it is important to prefer foods and...

When the process of weight loss is initiated, usually, the main action taken is to count the calories of food consumed even if it is healthy or processed food. When a goal for weight loss is established, for example, the brain sends the idea that you need to eat fewer calories to reduce your body weight.

Do you know what calories mean?

A calorie is the amount of energy that foods can provide to the body which will send the energy to each organ perform its functions. This energy is present in every food that adds quality to the meal and body's cells as well as in low nutritional quality food, which does not provide good nutrients to the metabolism.

So, is counting calories beneficial and important for human health? 

It depends on the nutritional strategy. Counting calories strategy can be important for the weight loss process if the amount of food is adjusted to be consumed in a day and if it is according to the goal of each person, the reduction in total calories will...

Food consumption offers nutrients that will generate energy for the proper function of the body and the brain. For this to be possible, is important to make meals that will signalize the brain that the body is being fed and it starts the production of enzymes that digest and absorb all nutrients. This process is related to time and place in which it is made any type of meal and it can interfere with health and well-being if you are not mentally connected with the food at the time of the meal.

How important is it to eat slowly?

It is essential to eat slowly any meal. When this attitude is taken, there’s a better understanding of what is and what will be eaten and which nutrients will be provided to body metabolism and the mind. As soon as we think of some food or meal, neurotransmitters and hormones found in the intestine activate the neurons of hunger and satiety in the brain and activate the process of digestion and absorption.

Thus, when a meal is held, the enzymes in the...

This is Margareth Viegas. She started the TRANSFORM360 program in January and is being advised by one of our nutritionists, Karline.
After 4 weeks following the program, she lost 7.6 kg and reduced her waist by 11 cm!
She is progressing a lot every week and most importantly, she has a much better quality of life and health.

In addition, she also stopped smoking. Contrary to the common misconception that people who stop smoking gain weight, in her case, it was very positive as she lost more weight than expected during the 4 weeks!

Margareth works full time and has a very busy routine. What makes the difference is that she is super organised and her new hobby is preparing her meals. This makes it much easier for her to follow her meal plan properly and have such good results.

At TRANSFORM360, the goal is to lose 20kg in 6 months. Each patient has a monthly appointment with a nutritionist from our team. All meal plans and support are personalised in an individualised way according to...

Intense exercise, tiredness and body aches can be reflections of an inadequate diet, which is low in vitamins and minerals and with a high level of stress. Some foods when added in an adequate and balanced diet can help with muscle recovery, improve the energy throughout the day and eliminate some substances that cause damage to the body. With anti-inflammatory and antioxidant functions, these foods reduce the inflammation caused by stress, restore necessary nutrients eliminated in this process and decrease the toxins circulating in the blood to reduce body pain.

It is important to remember that each food should be eaten according to each person’s routine, metabolism and according to their goals.

What foods can help relieve muscle pain?

- Fish (salmon, tuna, sardines): they are sources of omega 3, an essential nutrient for the regeneration of muscle fibers.

- Dark green leaves (arugula, spinach, kale, lettuce, mustard, endive, Brussels sprouts, etc.): rich in minerals such as...

What is Irritable Bowel Syndrome (IBS)?

It is a digestive disorder that is characterised by a group of common symptoms including recurrent abdominal pain and discomfort, as well as changes in bowel habits such as frequency and consistency of your stool.

IBS is diagnosed when symptoms are present for at least three to six months and in the frequency of 3 days a month at least.

The main symptoms of IBS are:
Changes in normal bowel movements, including constipation and diarrhoea.
Changes in the appearance of stools, including texture and colour;
Swelling of the stomach;
Flatulence and belching;
Abdominal pains and cramps;
Nausea, heartburn or reflux;
Loss of appetite.

Tests:
Expired hydrogen test
Food intolerance test

 

IBS Nutritional Treatment: 
Low fodmap diet
Probiotic and Prebiotic Supplements

 

Some foods that we should avoid in IBS:
Milk and Dairy Products,
Gluten (wheat, barley, rye);
Refined sugar and flour;
Caffeine and alcohol;
Common allergens;
Spicy foods;
...

Conhecida não só pelas consultas mas também pelos seus programas online e pela grande presença nas redes sociais, a nutricionista brasileira em Londres Raquel Britzke é hoje um dos nomes mais sonantes do mundo da nutrição.

Com clientes em 74 países a participarem nos seus programas de nutrição, Raquel é um exemplo de compreensão e aproveitamento do modelo online na nutrição - e compartilhou conosco alguns dos segredos do seu sucesso como nutricionista brasileira em Londres.

Depois de se formar em nutrição no Brasil em 2008, a nutricionista brasileira Raquel se mudou para Londres, onde fez uma pós-graduação pelo Comité Olímpico Internacional na Inglaterra.

O passo seguinte passou por abrir uma clínica de emagrecimento e nutrição esportiva com uma aposta forte nas redes...

A few months ago, rumors emerged about the consumption of celery juice and the benefits it could generate to the body, mainly leading to weight reduction when ingested in the morning on an empty stomach. For a while now, green juices have been pleasing the public because they are characterized as detox juice, which eliminates all toxins from the body. One of the most commented and consumed juices at the moment is the celery juice and, in this article, we will discover if everything said about it is really true.

Do you know what celery is and why has this food become so famous?

Due to a large amount of water, minerals such as calcium, magnesium, potassium, vitamin C and fiber, is also a low-calorie food, it becomes an ideal choice in diets. All parts of this vegetable are edible: the root, the stem and the leaves. It’s usually used in juices, but can be added to soups or salads.

Many celebrities like Jeniffer Garner, Kim Kardashian, Miranda Kerr drink celery juice early in the...