Vegan Diet. Everything you need to know

Written by female personal trainer, London based, Justina Triasovaite.

Are you thinking of changing your diet? Have you ever thought of going Vegan? Many people are becoming more conscious of what they consume. Now more than ever, people are adopting diets that reflect their moral and ethical viewpoint. The top of the list for many of those who switch their eating habits is the vegan diet.

A vegan diet is based on eating a wide variety of plant-based foods and completely ditching foods that come from animals. There are many reasons for becoming vegan; health and sustainability top the list for many people.

It is important, when deciding to dramatically change your diet, that you do the research and prepare yourself for the way your new eating habits will affect your body and your lifestyle. Below are some tips and snippets of important information that should aid your vegan journey!

Where to start?

Whether you adopt a vegan diet because you want to lose weight or because you object to eating animal-based food products the change will involve paying attention to your nutrition. Becoming a vegan can have significant health benefits and help you lose weight. By eating less high-calorie foods and adopting high-fibre alternatives research has indicated that this can be a good long-term strategy to lose weight.

However, plenty of unhealthy food is vegan friendly. So, as with other diets you must be vigilant and disciplined if your goal is to lose weight.

Being vegan means ditching meat and eggs and finding alternative sources of protein. You will naturally also begin to eat more nuts, grains, pulses and a wider variety of vegetables.

Examples

Someone who is used to eating meat everyday will probably find it difficult, at first, to break that habit. Meat is often the central ingredient in many lunchtime and dinner meals. It might be jarring to see this staple ingredient removed. But thankfully there are many tasty alternatives to meat that will ensure your meal plan for the week is varied and exciting.

Here are a few examples of meals that a typical vegan might eat on a weekly basis.

They are plenty of available recipes and a wide variety of vegan cookbooks are now available that have been designed by top chefs. Going vegan is often a huge inspiration to people who want to become better at cooking at home. When you are aware of every ingredient and every calorie that goes in to your body you will naturally become a more informed chef and often a healthier person.


Who it is for?

Anyone can become a vegan. A vegan diet is suitable for people of many different body types and conditions. However, it is important if, for example, you are anaemic that you take extra care to construct a diet that allows you to get enough iron.

Why Vegan?

As mentioned above there are various reasons for becoming vegan. Some people will choose a vegan diet because they believe it is a good way to become healthier and lose weight. Others will abstain from meat and animal derived foods for ethical reasons and might oppose the treatment of animals in the meat industry. These two reasons can be called Dietary and Ethical veganism.

Some people become vegans for environmental reasons. Environmental vegans are opposed to the impact the meat industry is having on the world. They would say that the industrial farming of animals on a mass scale is harming the world and effecting the sustainability of life on earth.

Below are some points for and against veganism that might help you to decide whether this is the dietary path for you.

If you’ve adopted a vegan diet you will probably have stopped eating as much saturated fat. The result of this is obviously positive. Consuming less saturated fat will help you to lose weight and contribute to lowering your blood pressure. The lower fat content of a vegan diet from the lack of meat and dairy products is great for people who are adopting veganism to lose weight.

Becoming vegan will also increase the number of antioxidants in your body. This will increase the ability of your body to protect its cells from air pollutants and radiation.

In the long term, adopting a vegan diet has also been shown to lessen your environmental impact on the world. So, whether your reasons are dietary or ethical, there are multiple benefits to becoming vegan.

However, you should be aware that if your vegan diet is not properly managed it can be detrimental to your health. If you stop getting your protein from meat and also stop eating dairy products without finding suitable vegan-friendly replacements your body will suffer.

A vegan diet can also mean you miss out on certain important nutrients such as vitamin B-12, calcium and foliate. Not consuming these nutrients can result in serious issues such as a loss of muscle and bone density. You can also experience digestion problems by relying on alternative protein sources such as pulses and legumes.

Some of the problems with switching to veganism can be attributed to a transition period. Do not despair if the first few weeks are rough, and you find the dietary routines tough to maintain. Many have shown that the vegan diet can be an exciting and healthy long-term option!

Going Vegan for Good

Hopefully the tips above have given you some information that will allow you to make an informed decision about your diet. There is a tonne of wacky diets out there that also have their advocates, so it is important to stay informed.

I would recommend consulting your doctor or a personal trainer before you make any dramatic changes. The tips above should have given you a good indication of what a vegan diet can do for you. Ultimately you have to decide whether adopting a vegan diet aligns with your health goals or your ethical and environmental stance.

Need more info? 

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Ketogenic Diet. Everything you need to know

Written by female personal trainer, London based, Justina Triasovaite.

The new year is well under way and you may have set fitness goals at the beginning of the year that you are now struggling with. A good way of complimenting your fitness regime is adjusting your diet. The keto diet is a low-carb and high fat diet that is a great way of losing fat fast and
could be a great way to kick start your fitness journey Keto is short for Ketogenic and is one of the most widely used diets in recent years for
burning fat quickly and getting in to great shape. It is all about low-carbs, using excess fat and entering ketosis.

If you are looking struggling with your resolutions and are looking for a different way of eating that is simple and proven to work on a wide variety of people and body types, the Keto Diet may be for you. However ketogenic diet is not for everyone and you should be very careful. As i always say- experiment, access and make a decision based on results. You might want to start with combining your current diet with Keto and see how you feel before you transition to full ketosis.

Carry on reading for more tips and information below.

How does it work?

The keto diet consists of protein, a tiny amount of carbs and a significant amount of fats. The idea behind the ketogenic diet is that eating a small amount of carbohydrates and plenty of fats helps alter your metabolic state to the extent that your body will begin to burn fat instead of carbs for energy. This state is called ketosis.

If you are not on the Keto diet your body gets its energy from burning carbs to produce glucose. When you deprive your body of carbs to burn your liver will convert fatty acids into ketones.
This alternative process uses your fat for your fuel. As a result of this you will being to lose weight. Whilst the diet was originally designed to combat epilepsy, and has been successful at doing so, in recent years it has been the diet of choice for many fitness fanatics looking to lose weight.

What to eat..


It is important to prepare a varied meal plan because you have to be quite strict with yourself if you want the diet to work effectively.
Some people worry about low-carb diets as many of our staple meals are based around carbohydrates and many of our favourite culinary indulgences are high in sugar. But fear not. Here are a few healthy and appetising meal examples you can eat when embarking on
the keto diet.

There are a few groups of food that fit neatly in to the keto diet. Seafood, meat, poultry, cheese and oils are all foods that work great within the keto diet structure. You should try avoiding sugary and starchy foods. Steer clear of bread, rice, pasta, and potatoes. You
should also stop drinking beer, fizzy and energy drinks which are high in sugar.

Who it is for?

As we touched on above, the keto diet was originally developed to treat epilepsy sufferers. But over time people have begun to use the diet for more general fitness purposes as it is also an effective way to lose body fat.

The diet has been shown to work for people hoping to lose weight, gain muscle and lower inflammation. But it is also worth noting that because of the stringency of the keto diet it may not be appropriate for people with existing liver or kidney problems. The keto diet may also result in nutrient deficiencies and constipation. If this worries you then maybe this isn’t
the diet for you.

Why do people do it?

The keto diet may not necessarily be the right choice for you. But loads of people are doing it, which may lead you to ask why?

A look at the pros and cons may help to further explain.

There are obvious positives to adopting the keto diet. The most noticeable of these is the body fat loss. If you are looking to lose weight the keto diet has been proven to help many
people.
The keto diet is also great if your job dictates how active you are able to be on a daily basis. If you live a fairly sedentary life you will benefit from the keto diet because it keeps your carbohydrate intake to a minimum. Its very easy to plan your meals. 

Some have questioned whether the keto diet is a good long-term solution to weight loss.For many people the low carb diet may prove difficult to maintain. Whilst the diet is suitable for people with sedentary lifestyles and desk jobs, relying on ketosis is not great for people who lead active lifestyles.
If you are in the early stages of the keto diet you may feel sluggish and unable to focus effectively. The brain needs glucose and cannot survive on the energy derived from fatsalone. If you are already used to a low-carb diet this may not be a problem, but it is certainly something to consider for newcomers.

Keto or not keto?

If you are looking for a change of diet, I recommend giving the keto diet a try. In the internet age information is easy to come by but it is important that you are cautious when deciding to change your diet entirely.

I would recommend consulting your doctor or a personal trainer before you make any dramatic changes. Hopefully the tips above have given you a good indication of what the keto diet can do for you.

Need more info? 

Email: [email protected]Mobile (text or call): 07944 916 9906Say hello on Facebook!: facebook.com/justinatraining Contact Justina: justinatraining.com/contact

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7 Ways To Avoid Fat Gain During Celebrations Period

Written by female personal trainer, London based, Justina Triasovaite.

In this article, I’m going to give you 7 simple tips on how to avoid putting on the pounds this festive season.

When the Christmas table is full of rich, creamy, greasy, tasty and sweet things, it's very hard to resist and keep watching your waist line.

All we want to do is stuff our faces, be lazy and enjoy our holidays. But hold on, you have been working so hard to fit in that tight dress or fitted shirt, you don’t want to ruin everything just because it’s the holidays. Use my tips and you can avoid getting fat, but still enjoy Christmas time with your family and friends.

1) KEEP YOUR BODY WELL HYDRATED

​Although it's the holidays, it's doesn't mean you should stop drinking water.
Have glass of water before every meal - it's going to fill your stomach, which will stop you eating so much food.
Keeping your body hydrated will also help with hangovers.
Have at least one litre of water before going to sleep.
While water is really good for fat loss, it also helps prevent headaches, can improve your mood and prevents from dehydration which can lead to overheating, constipation and kidney disease.
But how much water we should drink?
General advice is 2l glasses a day. But if you want to take drinking water to the next level, you can find much more accurate calculations here.

2) KEEP AN EYE ON SUGAR INTAKE

Sugar, sugar sugar… It's everywhere.
Sugar is the biggest enemy not only for your body imagine but your health too.
The Festive Season, which usually lasts about two weeks, can lead to very high daily sugar intake.
It can be up to 2000-3000 extra calories a day. Horrible. Little chocolate here and followed by mince pies and cakes there.
Most of the time, excessive consumption of sugar can be prevented by you being aware of how much you ate already that day.
It's very easy to forget what we have already eaten during the breakfast or lunch.
Keep it simple - have your treats once a day.
Try to limit sugar intake by choosing what you really like. Whether it is a piece of chocolate or piece of cake, make sure it only chocolate or only cake.
Think twice whether you're eating because your hungry, or because it's just there. Is it worth the calories? Really Interesting charts here  It's totally worth looking at that chart before doing shopping.

​3) HAVE A BIG BREAKFAST WITH A LOT OF PROTEIN

​Start your day with a big protein breakfast.
Protein is going to keep you full for much longer than carbohydrates and it will also keep you away from snacking until your next big meal.
Protein=packed breakfasts don't have to be boring. Check this amazing site for high protein breakfasts . It also includes quite a few veggie options.
Protein consumption is extremely important for all of us. And especially if you are trying to build muscle or lose fat.
Protein is one of the most important part for building and maintaining muscles. However you must be aware of protein overeating.
Once your body has had enough of it for building and repairing your muscles, it's simply going to be and excessive calories which can contribute to fat gain.
How much protein do I need? There is a great protein intake calculator here:

4) STAY ACTIVE

If you are not a gym goer, the festive period can lead to fat gain, which is going to be very hard to shed afterwards.
Knowing that your caloric intake is going to increase, you have to make sure you are moving more than usual.
You don't have to get a gym membership, or sign up for something you've never done before because you are not going to it anyway.
But it's vital for you to add some sort of activity, even if it's fast walk to the shop, train or long walk in the park or shopping centre.
Be aware of your body. Stand up, stretch and move around.
Most people spend their holiday period hosting visitors and going to their family and friends.
Rather than sitting for long periods with the temptation to snack, invite your close people to go for a long walk around your local area, such as a nearby park.
This applies for for a regular gym goers too. You still need to do some exercising.
But due to excess post-exercise oxygen consumption (EPEOC)  - in other words AFTERBURN you don't need to go to the gym everyday and you can still you can maintain your current form without gaining excessive amounts of fat.
Latest research found that after burn effect can last up to 36 hours after a workout.

5) CHRISTMAS DOESN'T LAST TWO WEEKS

It's very easy to get into the holiday mood for two weeks. But you shouldn't stop exercising between Christmas and New Year. You can easily fit in 2-3 workouts. And even if you are far away from your gym, you can complete a home workout. Here is a little example:

* 20 squats

* 20 lunges

* 10 press-ups

* 10 dips

* 10 burpees

* 50 jumping jacks

Repeat it 4 times.

6) GET TO KNOW YOUR ALCOHOL

There is no need to say how bad alcohol is for you. But if you are still going to drink, it you should know a few facts.
There's a really good caloric calculator Is here
This website is great not only for festive period you can use it in daily life.
Sometimes we are not aware of all calories consumed with alcohol.
You've probably heard the saying ‘empty calories’. Well, calories from alcohol can be classified as empty as they have no nutritional value.
But the worst might not actually be the drinking but the day after when the hangover kicks in. I'm sure you have noticed that after a heavy drinking session, you are craving for something greasy and filling probably followed by another pint. And this all counts towards your waistline. So choose wisely - quality and quantity is what matters.
I hope you found these tips useful. Please share this article with your friends and family.
If you enjoyed this article, please share your thoughts with me - maybe you have more tips how to survive Christmas overeating fest!

7) PROTEIN

In general, eating more protein than carbs will keep you full longer and less hungry. You will be full quicker, meaning there will be less space for fat and carbs. Fill your plate with a different variety of meat and fish, instead of pastries and potatoes… Enjoy 🙂

I hope you found these tip useful and going to share it with your friends and family. Keep fit and healthy.

Need more info? 

Email: [email protected]Mobile (text or call): 07944 916 9906Say hello on Facebook!: facebook.com/justinatraining Contact Justina: justinatraining.com/contact

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The Best Diet: Scientific Research [Data-Based]

Finding a right diet might be extremely challenging, especially as we seem to have an incredible variety to choose from.  You can see how it's easy to get lost.

At the moment there are as many different opinions as there are diets. Every week a new fact finds its way through the media packed with all the the pros and cons of that particular diet.

Yes, you end up very confused and not knowing what's good and what's bad for you.

Today I'm going to discuss the latest scientific research around the most popular diets. At the same time I'll try to give you the best solution in terms of your diet.

Most Talked About and Discussed Diets: Let's Look at Real Facts

Let's look at the following diets: paleo, ketogenic and vegan.

Paleo Diet

Ripe, ripening, and green blackberries.jpg
By Ragesoss - Own work, CC BY-SA 3.0, Link

(Wikipedia on paleo diet) This diet is one of the diet fads which promotes eating only food which was available Paleolothic era.

This diet include foods like:

And typically excludes:

Why?

Like most modern diet-fads Paleo diet promises to improve your overall health and help with body composition compared to typical western diet or national nutritional guidelines (check this link for the UK's government 'eating well guide').

What the Latest Research Says

I have found 3 very interesting studies regarding Paleo diet and body composition and bone health.

1. Long Terms Studies

Here's a link discussing long term studies.

- 105 obese individuals
- 2 years

Conclusion: Average weight loss -5kg / ~ 5.6% body fat reduction.

Note: these studies wasn't strictly supervised, so additional proves might be required.

2. Study for Type 2 Diabetics

(Check the link for the study here)

32 type 2 diabetes obese individuals divided in two groups:

a) supervised exercises
b) unsupervised exercises
12 weeks
Paleo diet + exercise

Conclusion: both groups lost ~7kg of total weight, group a lost 6.4 kg of fat, group b ~5.6kg fat loss, both groups: liver fat reduction, improved insulin sensitivity.

3. Study: Randomized control trial evaluation of a modified Paleolithic dietary intervention in the treatment of relapsing-remitting multiple sclerosis

Find the link for the study here.

- 17 individuals with relapsing-remitting multiple sclerosis
- Modified paleo diet + exercise

Conclusion

Paleo diet may be useful in treatment or management of MS by reducing fatigue, improving quality of life, increasing exercise capacity.

Quick Summary

Ketogenic Diet

A cream-coloured powder is poured from a tin into a measuring jug on an electronic kitchen scale.
By Colin - Own work, Public Domain, Link

(Wikipedia link here) The keto diet is high far, adequate protein low carb diet. Primarily use to treat epilepsy in children. The diet is forcing the body to burn fat for energy rather than carbohydrates.

What latest research are saying about ketogenic diet impact on your body composition and health:

1. Study Effects of Ketogenic Diet in Obese Patients

Click on this link to find out more about the study.

- 24 weeks
- 83 obese patients (39 man 44 woman)

Results:

Conclusion

During the 24 weeks of studies it has been proven that for obese people it is safe stay on the ketogenic diet for much longer than previous short term studies have shown, and have no side effects.

2. Study: Ketogenic diet may raise a risk of diabetes

Check this link and this link.

- Short term (3 days)
- Clinical mice

Results: Decreased glucose tolerance, further leading to increased lipid oxidation and lower respiratory exchange ratio.

Conclusion

This is latest studies on Ketogenic diet. But it has been conducted with animals in a laboratory. Scientist stated that further research is needed to confirm findings. So I'm going to leave it for you to decide if you should take it into account 🙂

Vegan Diet

Wikipedia article page view statistics infographic
By Heinrich Boell Foundation, Friends of the Earth Europe - Meat Atlas, 2014, p. 57., CC BY-SA 3.0, Link

(Wikipedia link on vegan diet here) This diet consists of vegetables, grains, nuts and fruits.

What latest research are saying about vegan diet impact on your body composition and health:

1. Study: a two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet

More info here.

- 2 years and 14 weeks
- 64 postmenopausal woman

Results: Individuals in the vegan group lost more weight than those in the moderate low-fat diet.

Conclusion

Women on a plant based diet lost more weight than those on a low fat diet. It is important to note that these studies do not state percentage of body fat, which is a very important factor indeed. This is because merging to a plant based diet can cause significant muscle mass loss rather than fat loss. So be very aware of this fact and make sure you get the right amount of protein.

Study 2: Micronutrient Gaps in Three Commercial Weight-Loss Diet Plans

More info here.

- short term 7 days
- males

Results: The vegan diet failed to provide 90% of recommended amounts for B12, B₃, D, E, calcium, selenium and zinc.

Conclusion

Some extra supplementation might be needed for a balanced diet.

After researching about plant based diets I found a significant amount of information about the vegan diet to be very useful for diabetics. It is proven to lower the cholesterol levels and helps to prevent cancer. It also helps to reduce inflammation as well as reduces risk of cardiovascular diseases.

What Will Work for You?

Finding right diet is not easy. And it's not straight forward process. If you are going to decide to follow one of the fad diets you must understand that it's not necessary going to work for you. Even though it might have worked for your colleague or neighbour, we are all extremely different; our bodies handle diets in different ways.

You're not going to know if one of the diets will work for you until you try it. You must listen to your body, which is going to send you positive or negative signals informing you if the way you're doing it is suitable for you.

Negative signals:

Positive signals:

If you have find yourself ticking 3 or more negative signals, stop your current diet immediately and start experimenting with different food.

From my experience extreme diets never had positive long term impact on my clients or on myself. Balance is the key. See it like a puzzle. Take a few pieces from paleo diet, a few pieces from keto diet, a few pieces from vegetarians. Experiment and don't settle until you will receive only positive signals from your body.

How to Change Your Diet

Creating and applying new habits is not an easy task. The best way to do it is to asses and and understand where are you at now.

Follow these simple 5-steps system to understand how to make easy changes to your diet and find a suitable nutritional path for you:

No matter what diet you are going to choose - choose it wisely and do not put your body under the stress of hunger.

I'm always available for a consultation and would be more than happy to assess your food journal and give you an advice on where to start.

Simple Healthy Breakfast Ideas: No More ‘Morning Indecision’

Written by female personal trainer London based Justina Triasovaite.

I often get asked about my own eating habits. But the one I get asked about the most is breakfast. In fact, it looks like people say that lunch and dinner are much easier to be creative about.

Female personal trainer Justina Triasovaite justinatraining.com

Hi! I'm Justina Triasovaite, a female personal trainer in London. In this article I'll be showing you a few healthy breakfast ideas to help you with 'morning indecision'. They are simple and nutritious, I hope you enjoy them.

I like to keep my breakfast simple because most of time I eat at work. So I usually prepare my breakfast the evening before. When I am at home though, I like to get creative 🙂

When at your desk:

If you need to prepare your breakfast in the evening or grab a quick something from the fridge, here are my top choices:

Breakfast at home

Final Thoughts

These are a few options you can play around with. Try new food. Follow your body's needs. See how your body will react. Follow your energy levels... The only way to understand what works for you best is to observe your body.

Some people might feel bloated from diary or might get hungry very quickly hungry after having porridge or maybe too heavy after having eggs...

Experiment, observe and find your balance!

Take Advantage of a FREE Session!

If you're in London and interested in having a chat regarding personal training find my contact details below. Go here for plans and pricing. Looking forward to meeting you!

Female personal trainer Justina Triasovaite justinatraining.com

Email: [email protected]Mobile (text or call): 07944 916 9906Say hello on Facebook!: facebook.com/justinatraining Contact Justina: justinatraining.com/contact

Is Gluten Free Diet Good to Fight Tiredness & Fatigue?

Female personal trainer Justina helps her readers with interesting articles regarding personal training and related issues.

We often tend to find excuses about things we don’t clearly understand. One of the examples could be feeling tired and thinking of the thousand reasons, why we feel this way: spring tiredness (lack of vitamins), bad weather tiredness, lack of motivation (no energy to do anything, nothing interesting around you), etc. are the most often scenarios. What if the reason to that is not related to weather, season, or any other outer circumstances and it all depends on what you eat?As a female personal trainer, I truly believe in the power of healthy eating and mindset. Some products we eat might be harmful to our bodies, and without even knowing it, we could be doing some real harm to it every single day. One of those things can be gluten.

What is gluten exactly?

Gluten is a protein found in wheat, barley and rye.For people with gluten intolerance, high in take of this substance can cause digestive disorders, such as abdominal pain and bloating. According to NHS, gluten intolerance, or Coeliac disease, affects one in every 100 people in UK.

As mentioned above, gluten can initiate variety of gut disorders (bloating, abdominal pain, indigestion, constipation, etc.) as well as cause more general symptoms, such as fatigue, tiredness and nerve damage. It is important to increase awareness about this topic, as there might be people around you who might be suffering from this disorder without even knowing it.

Where can gluten be found?

Gluten can be found in foods that contain wheat, barley or rye: pasta, bread, other meals made of flour. It can even be found in prepared meals, some sauces. That’s why, as a female personal trainer, I always advice my clients to read the product labels carefully in the store. Gluten or no gluten, there is a lot of important information or even warnings that you should be aware of before eating the product.

What should I do to eliminate tiredness and fatigue?

My main advice would be to listen to your body and see what is best for it – if after reading this you think that your tiredness might be a result of gluten intolerance, you can try eliminating foods rich in gluten for a couple of weeks or a month and see how it goes. If your mood and energy levels increase dramatically, I think you can easily make the conclusions yourself. Digestive health highly affects the individual’s overall wellness and health. That’s why I can’t stress enough – nutrition is key to achieving any body transformation goals, as well as positive mindset.

Is gluten forbidden in a healthy diet?

There is no harm to consume gluten in moderation with other products if you are not gluten intolerant, though. If you get plenty of nutrients from fruit and vegetables and other high quality foods, workout regularly and have positive attitude towards your body, you can have an occasional treat. Simply don’t forget to keep a healthy balance in your nutrition. Of course, if you suspect that you might be gluten intolerant, try eliminating it completely from your diet and if it changes the way you feel dramatically, considereliminating gluten for good.

How can I know exactly if I am gluten intolerant?

The only certain way to find out if your tiredness and digestion problems are the results of consuming products rich in gluten, is to go to a doctor’s office and take the necessary tests. Although, according to Bodybuilding.com, the tests show only the Coeliac disease, whereas your symptoms might have been caused by non-Coeliac gluten sensitivity. The only way to be sure is to take the clinical tests as well as try gluten elimination diet.

What are the alternatives of gluten containing foods?

According to Web MD, instead of choosing products, containing gluten, you can substitute them with corn and rice-based products (e.g. cereals, cookies, pasta etc.). Although have in mind that you always have to look at the product labels carefully and see if there are not any hidden ingredients that could contain gluten. Check out healthy foods section in your supermarket to see the assortment of gluten free products. There are plenty of alternatives to make you feel full and satisfied: consider rice and potatoes instead of pasta. What about snacks? Use rice cakes, corn chips, popcorn instead of crackers – they are all gluten free.

All in all, don’t start following the popular nutrition trends just because everyone on social media is talking about it. If you suffer from similar symptoms as described in this article, consider eliminating gluten for a couple of weeks and see what happens. Always consider getting professional help from your nutritionist/fitness trainer or doctor, just to be sure that by avoiding certain foods you are not doing more harm than good to your body.

Let’s Work Together!

Get in touch using any of the links/info below.

Looking forward to hearing from you!

Email: [email protected]

Mobile (text or call): 07944 916 9906

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