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Tips & Advice Archives | Page 4 of 4 | DISHIN' IT OUT

Archive | Tips & Advice


the ultimate guide to vitamin d | dishinit.co.uk

Why do you need it?

In February we talked about Calcium- a vitamin critical for bone health- and how to get enough of it when dairy is off the table.  Today we are going to  hit on Vitamin D, another big player in bone health that we need to pay attention to.

The body makes Vitamin D when the sun hits the skin, but this is an inactive form.  This inactive form is then activated in the liver and kidneys.  Vitamin D improves calcium absorption in your gut and manages the calcium and phosphorus in your blood.  The vitamin is important in nerve function, disease prevention and, of course, bone health.  It was the Vitamin D in cod liver oil that proved to be the cure for the childhood disease rickets- a softening of the bones.

Just as with calcium, there are some people who have to pay special attention to Vitamin D.  You may be at risk of a deficiency if you are…

  • pregnant or breastfeeding
  • a person with darker skin
  • a person with little sun exposure (whether housebound or covered for cultural reasons)
  • obese OR
  • have an Inflammatory Bowel Disease

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dairy free calcium | dishinit.co.uk
Why do you need it?

Calcium.  We know it is vital for strong bones and teeth, but that is just one of the many roles it plays in the body- and not just in supporting acts either.  Elsewhere this mineral works in muscle contraction (the heart? muy importante!), hormone release (insulin is a big one), nerve impulses (any type of movement- walking, talking, breathing), blood clotting (no bleeding out here) and the constriction and relaxation of blood vessels (blood flow).  Can we agree that if calcium is low you will run into some serious problems?

The good news is the body has a huge storage locker of calcium that it can pull from if you don’t get enough from your diet.  The bad news is this storage locker is your very bones and teeth and osteoporosis can result if this reservoir is taken advantage of too frequently.  Though most people get enough through diet, some of you will have to pay more attention to getting your calcium in than others.  You are in this category if you…

  • have dairy allergies,
  • have celiac disease,
  • have Crohn’s disease or Ulcerative colitis,
  • are a teenager,
  • are a women who is also an athlete OR breastfeeding OR post-menopausal, or
  • are vegan (ovo-lacto-vegetarians are in the clear- you guys get more than most others do!)

If you fall into any of these groups, keep reading – you are at risk of a calcium deficiency and getting the calcium you need will require you to be intentional and informed.  You take on the intention, and I’ll cover the informed bit? Alright, then.  Here we go… Continue Reading →

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THE DISHLIST (a monthly compendium of food-related greatness)- 8.1.15

Happy New Year, y’all!

I’m starting with the best- not just of this list, but of any article on food/nutrition that I’ve read this year (calendar year- not just the last week, ya smart alec).  It is longer, but worth the read.  In it, Bee Wilson  gives brilliant insight into what healthy eating actually means and what takes us there.

No diet, no detox: how to relearn the art of eating by Bee Wilson

In Defence of Food is a program based off of the book (also In Defence of Food: An Eater’s Manifesto)by Michael Pollan.  The book was huge in helping me put into more concise terms for my patients how to get to a healthier place… Eat food.  Not too much.  Mostly plants.  We would start with that, and during our sessions unpack each phrase in relation to where they stood with food.  If you are a reader, get the book!  If you are not a reader (or like me, are too much of a reader and already have five books going) watch this show – it’s a perfect summary.

In Defence of Food on PBS or get the book…


Good news, folks!  Buckwheat might be the answer to the steel-cut-oats-shaped hole in my life since moving to Northern Ireland.  Here is hoping!  I tried the recipe in the article and didn’t love it but could see potential, so I’ve been experimenting like crazy with the grain.  Should be posting soon what I’ve found that works.

Bye Oatmeal:  You Should be Making Buckwheat Porridge for Breakfast

Another good article from Bon Apetit magazine.  If you’ve ever been dismayed by a tasteless result from trying your hand at healthier cooking, this article will show you what you likely did wrong and how to fix it.

‘It’s Just a Bunch of Salads’ and Other Healthy-Cooking Common Mistakes

Oh, and this cutting board…if anyone wants to buy it for me, you can be my guest…



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How To Really Eat Healthy- It's not what you think! | dishinit.co.uk

If you are reading this, you likely have some interest in health and wellness.  You poor, poor soul.  

You are unwittingly taking on the challenge of becoming scientist, detective, and lie-detector – working to discern what is actually helpful amongst the rubbish healthy eating facts hurled at you from the internet, chiropractors, health food stores, personal trainers, doctors, late night radio, and your next door neighbor.  One says paleo, another says low fat.  One says count calories, another says count carbs.  One says eat every two hours, another says fast every two days.  Each opinion just as dogmatic as the next contradictory one.  If you are driven to stress eat a bag of Percy Pigs, I don’t blame you.

Good news, though – after studying nutrition up to the post-graduate level, I have come to this conclusion: eating well isn’t nearly as complicated as people make it out to be, and it certainly isn’t as restrictive.  So, put down your Sherlock hat and allow me to boil down all my hoity-toity education and years of work experience into five sweeping principles of eating well.

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