Breakfast oat pancakes

A client recently shared their healthier breakfast pancake recipe with me this week and I thought I’d share for all to enjoy over the weekend!

Serves 2

100ml skimmed milk

1 tsp sugar

80g oats (blitzed to a power)

1 egg yolk

2 egg whites – whipped until fluffy

Banana mashed / fresh berries

Natural / Greek yoghurt



Blitz the oats until they resemble a powder.

Whip the two egg whites until thick and fluffy.

In a separate bowl combine the powdered oats with the remaining ingredients, fold in the egg whites.

Heat a large non-stick pan and mist with spray oil, add spoonfuls of the mixture to make small pancakes, turn halfway through cooking.

Serve topped with mashed banana or fresh berries such as raspberries and strawberries and a dollop of Greek yoghurt.


sleep Nutrition

Food to Help a Good Night’s Sleep

We all know how important it is to have a good night’s sleep, to ensure we feel well and have a productive day.  However, research suggests that around a quarter of people report poor sleep.  Evidence shows that a lack of sleep has a negative effect on our body’s ability to regulate our appetite, meaning we overeat and often crave sugary foods to provide the energy that sleep should have restored.

So, how can our diet help us to sleep well?

  • Have a warm milky drink before bed, its something your Grandmother will have told you to do as a child, but there is scientific evidence to support this, milk is shown to help our muscles relax and thereby helps the body relax and get ready to sleep!
  • Have a couple of Brazil nuts, these are high in the nutrient Selenium, if we don’t have enough of this in our diet we can struggle to get to sleep. Three Brazil nuts is enough.
  • Have carbohydrates with your evening meal, evidence suggests that the serotonin released in the brain after consuming carbohydrates helps to calm the body.
  • Avoid sugary foods which cause spikes in our blood sugar throughout the day and makes us feel worse rather than better. Sugar contains no nutrients and nothing our body needs.
  • Avoid caffeine after lunchtime, as a stimulant it might be nice to enjoy a morning cuppa or coffee, however avoid it after lunch and switch to water to hydrate. Even decaf varieties contain some caffeine (often around 12mg per mug) and can disrupt sleep in some people.  Remember cans of coke, energy drinks and chocolate also contain caffeine!
  • Reduce your alcohol intake, although it may help you feel sleepy, the effects are short lived and prevents the body from falling into a deeper sleep, meaning you will feel tired in the morning. It also provides empty calories and sugar and so is best limited to one small glass!
  • Finally, try and eat a healthy balanced diet overall, this will help you maintain a healthy weight, excess weight in itself can cause sleep problems. To get further advice seek support from an AfN Registered Nutritionist.


weight-loss Nutrition

Top tips for weight-loss

Whether you have a lot or a little to lose, its great to get some helpful tips:

  • Include protein at each meal, protein helps to keep us full for longer, which helps you stick to healthier choices throughout the day. Protein can be found in meat, fish, eggs, beans, pulses, lentils, milk, yoghurt, cheese and alternatives.
  • At meal times make sure half your plate is vegetables or salad, not only does that increase your intake of vital micronutrients and antioxidants it also reduces the calorie content of the meal!
  • Check your portion sizes, your hand is a great guide to your required portions – a fist is the size of your serving of potato, pasta or rice; palm of your hand is the protein; handful for a vegetable portion, try and include 2-3 at each meal. Also make sure your plate is not too large, a large plate means a bigger portion as we tend to eat what is in front of us.
  • Read the food label and avoid foods with added sugar, these increase your blood sugar levels and increase your sweet tooth and desire to eat more. If the nutrition information on the back of pack says more than 5g of sugar per 100g chances are its not a good option.
  • Drink enough fluid, we often mistake hunger for thirst, its important we drink enough to keep hydrated and help our brain function correctly.  Its recommended we have around 1.5-2lts a day and water is a good choice as its free from sugar and sweeteners.
  • Make sure you get enough sleep, adults need 7 – 9 hours sleep each night. A lack of sleep means the body cannot function optimally the next day and also increases our desire to eat energy dense and unhealthy foods.
  • Try and get in some activity each day, walk the children to school, take the stairs instead of the lift, have a lunchtime stroll.  Increased activity will boost your endorphins, the feel good chemical and help to burn a few extra calories.
  • Remember to lose weight sensibly, any diet which claims you will lose a stone in a week is not to be trusted. You should aim to lose a steady 1 – 2lbs per week by making small changes and improvements to your lifestyle habits, this will ensure your body does not feel deprived and make it easier to keep the weight off.
  • Visit NHS choices to find out if you are a healthy weight:

For more help contact Dr Lisa Gatenby for tailored advice to suit your lifestyle. /

healthy diet


immune boosting foods Home

Foods to boost your immune system

Its that time of year when everyone starts to pick up coughs and colds and feel under the weather.  Although colds are viral infections we can all benefit from including health boosting foods to help prevent catching the bugs! Here are my top tips:


Include plenty of vegetables into your daily diet, different coloured vegetables contain different nutrients and antioxidants, so try and vary your intake.  Try garlic, onions tomatoes, butternut squash, broccoli, spinach and cabbage.  You could make a quick tasty stir fry or a warming stew in the slow cooker.


Try a tasty vegetable soup for lunch, make your own or use a shop bought carton of fresh soups such as chicken and vegetables or spicy tomato.


Include some berries, such as blueberries, raspberries and blackberries, fresh or frozen are both good, add them to your porridge or top your favourite Greek yoghurt with a generous handful.  Berries and other fruit such as kiwi and oranges have a high vitamin C and antioxidant content and help to boost our immunity.



Include some chillies in your diet, labelled as antibacterial, anti carcinogenic as well as high in antioxidants and flavinoids, these help add flavour and a touch of spice to warm you up.  As well as chillies its worth including garlic, ginger and spices to your weekly diet.


Make sure you stay hydrated, its recommended that we drink around 6-8 glasses of fluid a day. Water is a perfect drink as its contains no sugar or sweeteners.


Don’t drink too much coffee/tea or alcohol each day, too much, ie more than 4 cups of coffee/tea a day or more than 2-3 units of alcohol a day all adds extra strain on our bodies and therefore affects our immune system.


Be careful not to eat too much sugar, we should have no more than 30g of sugar a day, thats equivalent to 7 teaspoons.  When we consider sugar is added to many daily foods such as cereal, beans, bread as well as the more obvious cakes and biscuits its important we keep an eye on our intake to help our body function as well as possible.


Try and include some gut friendly foods, information is emerging which suggests if we look after our gut health by consuming a diet with a wide variety of different foods and some extra gut friendly foods such as Kefir, natural yoghurt and ferment foods such a Sauerkraut, this helps boost our gut health and immune function.

Finally make sure you get enough sleep, we can’t expect our bodies to work well and fight off all the winter bugs if we are not allowing ourselves enough time to rest and sleep. Try and relax in a bath or by listening to a favourite tune and make sure you get to bed at a reasonable time.  Most adults need between 7-9hours sleep each night to help brain and body function correctly and help improve our wellbeing.

For more advice and a nutritional consultation, get in touch, Dr Lisa Gatenby