Katy Flello Therapy

nutritional therapy for digestive problems

WOMEN DIETARY ADVICE

  • Incorporate some organic produce in your diet to reduce the load on the liver and to avoid hormone disruptors. Many pesticides have estrogenic effects which can lower egg quality. Meats, fruit and vegetables.
  • Gluten – Cut down on gluten consumption (particularly bread which is full of sugar). Swap bread with rice or oatcakes. You can purchase gluten-free oatcakes (Nairns range). A great snack for you would be oatcakes with peanut butter or hummus.
  • Drink hot lemon in the morning. Wakes up the metabolism and has the added effect of acting as a liver cleanser. Cut a slice of fresh lemon, squeeze some juice in and add boiled water. Drink as much during the day as you can.
  • Drink LOTS of filtered water at least 2-3 litres a day. Avoid tap water which may contain pesticides and other chemicals. Avoid water in plastic bottles as the plastic may leach hormones. Dehydration can cause your blood to become thick and decrease circulation in the body, as well as many other issues. Buy a stainless steel 1-litre bottle to drink from. Aqua Zingers which you can purchase from Amazon are great, you can juice fresh fruit in the bottom to give the water flavour. Also by putting fruit in our water we hydrate more efficiently which can lead to better bowel movements.
  • Boost Fibre. It is important to boost fibre as it aids the elimination of unwanted estrogen from your body. Whole grains such as brown rice, oats, rye and fresh fruit and vegetables. Dark leafy greens (watercress, rocket and spinach) , Quinoa, Beans and Ground flaxseed.
  • Keep insulin levels steady by eating 3 meals with healthy snacks in between such as fruit (berries are best) and nuts. It is so so important that you eat breakfast every day. Porridge, homemade granola (recipe attached), smoked salmon and avocado will help sustain you for longer. Think about high protein. Egg, chorizo and avocado mixed together would be a great breakfast. Also, think about adding milled down flaxseeds on your granola. Look at Linwoods milled down flaxseeds. ( I have sent you some recipes for breakfast bars which are great for keeping blood sugars stable).
  • Boost antioxidant levels (main sources listed below):-
    • VITAMIN C – Berries, citrus fruits, leafy greens, red peppers
    • VITAMIN E – Nuts, seeds, and their oils.
    • CO-ENZYME Q10 – Beef, chicken, pork, salmon, trout, and oranges.
    • SELENIUM – lamb, turkey, cod, halibut, salmon, sardines, tuna and brazil nuts.
    • N-ACETYLCYSTEINE – Chicken, duck, pork, turkey, dairy, eggs, onions and red peppers.
    • LYCOPENE – Guava, grapefruit, tomatoes, watermelon.
    • ZINC – Beef, chicken, lamb, pork, spinach, oysters, pumpkin seeds, nuts, wheat germ, cocoa.