I’ve been pretty slack on the breakfast front lately, and have been alternating between a protein smoothie and yoghurt and granola. Both are delicious and high in protein but well, it was all getting a bit samey. Overnight oats are such a favourite of mine as I can chuck it all together the night before and breakfast is there and waiting for me in the morning. This vanilla protein overnight oats is a new addition to my repertoire but it’s definitely one I’ll be adding to the breakfast rota.

Serves 2:

Ingredients:

• 1 cup oats
• 2 scoops vanilla protein powder (I use OMG! NO WHEY by Kin – a great tasting vegan protein powder)
• 1 teaspoon vanilla essence
• 3 cups oat milk
• 1 teaspoon cinnamon

Directions:

1. Mix all the ingredients together (I use a big Tupperware container or Kilner jar), cover and refrigerate overnight.
2. In the morning, add milk/water to loosen. Top with berries/almonds/granola/whatever you fancy. That’s the beauty of overnight oats. They are just so versatile and you can mix and match depending on what you fancy!

For more overnight oat ideas see here and here!

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Enter, KIN. KIN add probiotics (good gut bacteria) and fibre to their WHEY-LESS protein powder range which makes it much gentler on the stomach, and thus easier to digest. It’s rare that I am truly taken by a product but I have been genuinely impressed by their product range.

Taste and Texture

I have been through my fair share of powdery and gritty protein powders that were full of artificial sweeteners and tasted nothing like they said they would. It is therefore SO refreshing to find a product that delivers on both taste and texture. When it comes to mixing protein powders with just water, texture is right up there on my importance list and I doubt you will find a smoother blend than this one (I’ve mixed with water in a shaker bottle, and with my nutribullet).

My personal favourite is the WHEY-LESS Choc Mint because it actually tastes like mint choc chip ice cream, which is pure heaven. Not only that, it contains 125 calories, 23g of protein and only 4.7g of carbohydrates (of which 0.2 g are sugars). This is perfect to hit your protein requirements without adding excessive carbohydrates.

If you’re on the hunt for a new protein powder, especially if you have struggled to digest one before, I couldn’t recommend KIN enough.

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Serves 1:

• 1/2 cup oats
• 1.5 cups oat milk
• Pinch of salt
• 1 scoop protein powder ( I use the OMG! NO WHEY Vanilla protein powder by Kin)
• 1 teaspoon vanilla essence
• 1 teaspoon cinnamon
• 1 heaped teaspoon peanut butter
• 1 tablespoon macca
• Toppings of your choice – I used pomegranate and bee pollen

Directions:

1. Cook oats with oat milk according to packet instructions and add a pinch of salt
2. Stir in the rest of the ingredients and mix well (you may need to add more milk to loosen)
3. Serve in a bowl and top with whatever you fancy!

This works really well as overnight oats too!

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The beauty of overnight oats is that there’s no exact precision when it comes to making it.  The basic rule of thumb is one part oats to one part liquid.   That aside, you can pretty much add what ever ingredients that take your fancy.

These will keep in the fridge covered for 3 days, although you may need to add some more milk to loosen it.

Serves 3

Ingredients:

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This is a great post workout smoothie as the banana (carbohydrate) helps the body to absorb the protein powder more efficiently.

Having protein with every meal and snack is really important to help balance blood sugar levels, manage energy levels and balance hormones.

Serves one.

Ingredients

• 2 cups almond milk
• 1 scoop Vega Sport Performance protein powder in vanilla
• 1/2 frozen banana
• Handful raspberries
• Dash of cinnamon
• 1 tablespoon flax seeds

Method

Mix all together in a nutribullet or blender and voila.  Add more almond milk accordingly if you like your smoothies thinner (I prefer mine on the thicker side).

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With this tin in hand you can pretty much cook any Indian dish.  Now, there are a host of different dishes and cultures within India, and my experience lies with Gujurati dishes. This is what I know and what I’ve been taught from my mama (if you have any issues – please take these up with her directly :-)), so this is what you’ll be getting today.

I must say this post is proving a joy to write.  It’s funny how you can ‘know’ something in a certain language, but when it comes to the English translation it throws you a little.  You see, I’ve been taught the names of these spices in Gujurati, so the English translation, whilst I know it, takes just that little bit more effort to recall  (*cue various WhatsApp message to the mother and Googling*).  There’s also the added pressure of actually being Indian, so there’s not a lot of room for error.

The Indianos are also big believers in the healing power of foods, so I’ll give as much information as I can on the health benefits of these spices.

I digress.  Get these spices, and the dabba and you’ll be good to go forth and conquer the curry.  I say curry, but that’s not what we refer to our dishes as – there’s a lot more to it than that.  Not having a moan #JustSaying

The essentials:

1. Salt.

Easy peasy. A globally used and accepted site.

2. Black mustard seeds (Rai)

Used mostly in Gujurati cooking, mustard seeds, er taste of mustard, and give a tangy flavour to dishes.  These go especially well with lentil dishes.

3. Cumin seeds (Jeeru)

Famous for its warm, earthy flavour, heating these seeds brings out the oils from within, adding to the flavour of the dish.  This is why at the beginning of every Indian dish (apart from chicken curry – it’s optional) cumin seeds are heated in oil as the very first step (along with mustard seeds).

4. Cloves (Laving)

These are used whole and ground to make up part of the garam masala mix.  Be careful when you are eating your dish – biting into a whole clove can be quite bitter!

Good for: Anti-inflammtory, antioxidant, circulation and digestive health

5. Cinnamon sticks (Tuj)

Sticks are preferred over the rolled variety as they give a sweeter aroma.  Broken bits are used in the beginning when the oil is heats up, flavouring the oil which gives additional flavour to the food being cooked. Cinnamon is also a key ingredient in garam masala. I’m a big fan of cinnamon in general and this goes especially well in lentil (dhal) dishes.

Good for: insulin sensitivity, anti-inflammatory, antioxidant

6. Red chilli Powder (lal marcha)

The name gives it away.  The more you add, the hotter your dish will be.  Even if you’re not a massive fan of hot foods, add a pinch – it will add some flavour without too much heat.

7. Turmeric (haldi/haldher)

This deep, richly coloured yellow spice is used in most dishes and what gives it its characteristic colour.  It’s also what makes your food smell amazing (good for eating, not so much if you’re heading out to a party straight after).  Use with caution – your rarely need more than a 1/4 tsp – any more and your risk your dish looking like it has jaundice.

Good for: Antioxidant, anti-inflammatory and boosts the immune system (any Indian kid will tell you that at the first sign of a cough or cold your mum will be making haldher dudha – turmeric in warmed milk with a host of other spices like cloves and cinnamon). It works a treat!

8. Dhana Jiru (ground coriander and cumin mix)

Literally just that.  Great with vegetables.

9. Garam masala

A mix of ground cloves, black pepper, cinnamon and cardamom, this spice blend gives a heat to dishes (not in the spicy vindaloo way – for lack of a better expression) but in a more warming and flavourful way.  You make make up your own mix or buy the ready mix in packets (these are generally less potent so you can afford to be a bit heavy handed).

10. Asofoetida (hing)

A member of the fennel family this powder is pungent and comes in a funny bottle. Used especially in dhal dishes to aid digestion (or prevent gas as my mum so eloquently puts it) as lentils are said to be quite acidic.

The tins and spices are best bought from an Indian shop (especially the spices which just seem that much more potent). Our (and by this I mean my mum’s) go to staple is Ealing Road in Wembley, although you can also them online via Amazon.

The post The Essential Indian Spices Kit appeared first on Neema Savvides | Fertility Nutrition.

1. Best for digestion: Probiotics

A personal favourite of mine. These help to boost the beneficial bacteria in your gut which in turn helps the digestive process (this is really great especially if you suffer from bloating) and also boosts the immune system (70% of the immune system is in the gut)

Ditch: The yoghurt drinks (full of sugar)

Go for: At least 4 billion live bacteria (these tablets will need to be kept in the fridge).

Top tip: Best taken first thing in the morning about 30 minutes before breakfast.

2. Best for clear skin: Zinc

Zinc supports the liver, helping it to process and clear out excess toxins and hormones – both of which contribute to spotty skin. Zinc is also a great wound healer, helping to clear old scars and speeding up the life of existing spots.

Top tip: Best taken in the evening after your evening meal (taking zinc on an empty stomach can make you feel queazy).

3. Best for brain power and skin: Fish oils 

Natures brain food. Omega 3’s help to boost brain power, reduce inflammation, and support the nervous system.

Ditch: synthetic sources of fish oils

Go for: Oils derived from fresh cold water fish. Look for a ratio of 3:1 omega 3:omega 6 (at least 200-300mg DHA).

Top tip: when you open the capsules they shouldn’t smell fishy – this means they are rancid. Keep tablets in the fridge to keep them fresh.

4. Best for sleep: Magnesium

Magnesium is a natural relaxant, and deficiencies are known to affect sleep quality. Our bodies cannot store this mineral, and it gets depleted at times of stress, intensive exercise and as a result of a poor diet (sugar and caffeine) so it’s important to consume sources throughout the day.

Top Tip: Take 1-2 hours before bed.

5. Best for Energy: Spirulina

This seaweed is packed full of nutrients to help boost flow and increase our red blood cell count (the more blood cells, the more oxygen and nutrients we have, thus more energy).

Top tip: Powders are more readily digestible and you can add it to smoothies and juices. If you can’t stomach the taste capsules are also available.

The post The smart person’s guide to supplements (my top 5!) appeared first on Neema Savvides | Fertility Nutrition.

Food and hormones are so intrinsically linked that what you eat can drastically affect your monthly symptoms.  One of the most common symptoms is bloating, which can leave you feeling heavy and struggling to fit into your favourite jeans.  This is usually a result of hormonal changes which causes the body to retain water, causing bloating, as well as gas (a build up of air in the stomach and intestines).

Diuretics are not the answer

Many over the counter PMS medications are available to help combat bloating.  These are mainly in the form of diuretics, which help you to excrete excess water through urination.  The trouble with these is that as well as water you also lose important minerals (mainly potassium and magnesium, both of which are required to combat bloating).  They also do not treat the underlying cause of the symptoms (namely a hormonal imbalance) as they are merely masking the symptoms. By reducing the levels of these important minerals, they can in fact make your bloating worse.

Your diet is the answer

Following these few simple dietary rules can provide significant relief from monthly bloating:

Foods to avoid:

Wheat – these products are difficult to digest and as gas is produced as a by-product of digestion, they contribute to bloating.  Avoid bread, pasta and cereals and aim for quinoa, sweet potatoes and brown rice instead.

Salt – these cause the body to retain water.  Remember that most processed foods (ready meals, crisps etc) contain high levels so avoid these and avoid adding salt to your meals.  Processed meats (salami, sausages, bacon), canned soup, ready meals, and salty snacks like crisps and pretzels are especially high in salt, as well as condiments like soy sauce, ketchup and bottled dressings.  Aim for fresh fruits, vegetables, natural yoghurt and plain (unsalted) nuts and seeds instead.

Refined sugar – these make it difficult for the body to process the hormone oestrogen.  They also cause blood sugar levels to rise, which in turn promotes the retention of water.  Water molecules also bind to glucose (sugar) molecules, causing bloating.  On the flip side, avoiding refined sugars will cause the body to release stored water molecules.

Alcohol – this increases the severity of PMS symptoms.  It compromises liver function leading to a build up of hormones.  It is also dehydrating, therefore causing bloating.

What to have:

Potassium – bananas, sweet potatoes, yoghurt, spinach, beans and pulses are all rich sources of bloat reducing potassium.

Magnesium – Consuming magnesium rich quinoa, brown rice, nuts and seeds can all help to reduce the effects of bloating.

Water – when you’re dehydrated the body holds on to as much water as possible, leading to bloating.  The more you drink, the more your body is encouraged to release the water it has been storing.

Fibre – think brightly coloured and green leafy vegetables.  Fibre binds to hormones (oestrogen) and thus helps to remove any excess hormones from the body.

Tea – fennel, dandelion, peppermint, chamomile and ginger tea can help to reduce bloating symptoms.

Supplements:

As mentioned above taking a magnesium supplement can really help with bloating.

Look out for the Part 2 in which we cover  food cravings…

The post PMS symptoms part 1: Beat the monthly bloat appeared first on Neema Savvides | Fertility Nutrition.