Latest news with #NicholaLudlam-Raine
Daily Mirror
a day ago
- Health
- Daily Mirror
Nutritionist shares best time of the day to drink coffee to reap the benefits
Coffee can boost your effectiveness and mood or overload your stress hormones and disrupt your sleep pattern depending on when you have your cup Coffee enthusiasts will be well aware of the effects their daily brew, from disrupting sleep patterns and hormone levels to enhancing metabolism and physical performance. But one expert suggests timing your first cup for mid to late morning could maximise benefits whilst minimising sleep disruption. Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed, explained: "The best time to drink coffee is typically mid-to-late morning, so around 9:30-11:30 AM. "This is when cortisol levels start to dip. Drinking coffee immediately upon waking may reduce its effectiveness, as cortisol (the alertness hormone) is naturally high in the early morning. "In the afternoon, coffee can still provide a boost, but it's best to avoid it too late in the day, especially if you're sensitive to caffeine. Caffeine can have a different impact on different people, so if it makes you jittery or anxious, it's best to avoid." Working with Coffee Friend, the nutritionist revealed that caffeine typically remains active in your body for approximately five to six hours. This means even an afternoon brew could still be influencing you well into the evening hours. She advised cutting off coffee consumption by roughly three pm daily to prevent interference with your sleep patterns. Whilst this guidance primarily applies to caffeinated varieties, opting for decaf doesn't give you carte blanche to keep sipping throughout the evening either. Nichola said: "Decaf coffee contains very small amounts of caffeine (typically 2–5 mg per cup compared to 70–150 mg in a regular coffee). While it is unlikely to affect sleep for most people, those who are very caffeine-sensitive might still need to be cautious about drinking decaf close to bedtime." Beyond giving you an energy kick and raising cortisol levels, coffee can also deliver some health perks. The nutritionist explained: 'Coffee is one of the biggest sources of antioxidants in the diet, helping to combat oxidative stress and inflammation.' 'Caffeine may help improve focus, memory, and reaction time. Regular coffee consumption has also been linked to a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's. Caffeine can slightly increase metabolic rate and fat-burning, making it a potential aid for weight management when paired with a balanced diet and exercise.' 'Regular coffee drinkers appear to have a lower risk of developing type 2 diabetes, potentially due to its effect on insulin sensitivity. Coffee can boost dopamine production, which may help improve mood and reduce the risk of depression.' Different varieties of coffee have also been associated with varying health impacts, with new research on instant coffee revealing it could be raising the chances of dry age-related macular degeneration (AMD). This condition cannot be reversed and slowly destroys central vision. Published in the Food Science & Nutrition journal, the study read: "Previous cohort studies suggested that coffee was beneficial for AMD. In contrast, our study provided a more detailed stratification of coffee types and yielded different results. We found that instant coffee significantly increases the risk of AMD." However, it's not all doom and gloom for coffee lovers, as ground coffee and decaffeinated coffee didn't pose the same significant risk as instant coffee, which was linked to a staggering 6.92-fold increased risk of AMD.
Gulf Today
26-06-2025
- Health
- Gulf Today
Favourite meals can change your behaviour
The good news? There's a simple switch that could make a huge difference – and you won't even taste it. Experts like GP Dr Sarah Jarvis and dietitians Nichola Ludlam-Raine and Azmina Govindji are championing potassium-enriched, lower-sodium salts such as LoSalt as a no-fuss alternative to regular table salt. You use it exactly the same way – in cooking, baking, or at the table – but with significantly less sodium, and a dash more health benefits. As Dr Jarvis puts it, this isn't just about cutting sodium, but increasing potassium too, which helps lower blood pressure. Behaviour change doesn't have to mean self-denial or chucking out your favourite meals. It starts with small, smart swaps: tasting before you sprinkle, switching your salt shaker and learning to spot hidden sodium in everyday foods. And yes, there are plenty of delicious dishes that can help retrain your palate without feeling like a compromise. To prove the point, we've rounded up a flavour-packed recipe that is full of colour, texture and spice – and low in salt. Thai prawn noodle soup Serves: 2 Prep time: 5 minutes | Cook time: 8 minutes Ingredients: 2 very low salt organic vegetable stock cubes 1 lemongrass stalk, halved and thinly sliced 1 red chilli, deseeded and thinly sliced 2 heads pak choi, shredded (300g) 100g wholewheat noodles 150g raw king prawns ½ x 28g pack coriander, leaves only 1 tsp fish sauce 1 tsp LoSalt Method: 1. Place the stock cubes and 800ml boiling water in a large saucepan and bring to the boil. Add the lemongrass, chilli, white parts of the pak choi and noodles and simmer gently, covered for 5 minutes. 2. Add the green parts of the pak choi, king prawns, coriander, fish sauce and LoSalt, cook for 1-2 minutes until the prawns are pink and cooked through. 3. Serve in 2 soup bowls. Cooks tip: Try using egg noodles or folded rice noodles and replace the prawns with roasted shredded chicken The Independent
Scottish Sun
16-06-2025
- Health
- Scottish Sun
Top nutritionist reveals the popular staple you should NEVER eat for breakfast… and what to grab instead
Find out the best bets to have energy the whole day below SOUR TASTE Top nutritionist reveals the popular staple you should NEVER eat for breakfast… and what to grab instead Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) A TOP nutritionist has revealed the one thing you shouldn't eat for breakfast – chocolate spread. Nichola Ludlam-Raine has shared how to get your day off to the best possible start – and why some of Britain's favourite breakfasts are doing more harm than good. Sign up for Scottish Sun newsletter Sign up 6 Fry ups are sadly off the list of healthy brekkies Credit: SWNS 6 6 Slices of white toast with chocolate or biscuit spread are slammed, for being 'carb heavy' and lacking in fibre, protein and plant diversity – with the spreads 'essentially sugar and oil'. Nichola revealed unfortunate truths about the nation's favourite morning meals, including that there can be up to 14 teaspoons of sugar in a bowl of processed cereal, and 16 grams of fat in a bacon butty. She also shared ideas for nourishing yet delicious alternatives to jumpstart your day, keep you satisfied through the morning, and increase your energy and focus. Nichola, who partnered with St. Dalfour [ a fruit spread company that claims to use quintessentially French methods and all-natural ingredients, said: 'The biggest mistake I see people making is choosing a carb-heavy breakfast that lacks fibre, protein and plant diversity – for example, white bread with butter or chocolate spreads, and that's it. 'As a dietitian, I recommend switching to sourdough or wholemeal bread, which offers more fibre, protein and has a lower GI - i.e. its energy is released more slowly, adding a nut butter for healthy fats and protein, and opting for a lower-sugar, higher-fruit-content fruit spread or jam. "Adding some fruit in the form of sliced banana or berries would be a bonus too. 'A great hack is to keep a 'diversity jar' of mixed seeds handy - I always suggest this to my patients - to sprinkle on toast, yoghurt, porridge and more." It comes after research revealed breakfast is the least healthy way to start the day for many Brits – with 31 per cent still favouring the full English. Other top morning meals respondents routinely reached for were a classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and an old faithful, porridge. But a quarter rarely or never think about whether their breakfast is good for them – prioritising ease, speed, and familiarity instead. Drinks to avoid if you want to stay energised, according to nutritionist Kayla Daniels As a result, 32 per cent at least sometimes feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, American, and Italian. Nichola added: 'There's no one-size-fits-all 'perfect' breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre, such as many boxed sugar or honey-coated cereals, white toast with sugary chocolate or biscuit spreads, and pastries, or high in saturated fat and low in plant-based nutrients like greasy fry-ups. 'But you don't have to give these up altogether – why not adapt your next full English instead? "Swap fried pork sausages for leaner, grilled protein like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach. 'Use wholegrain toast and cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too. 'Other favourite breakfasts you can adapt include porridge or overnight oats, wheat biscuits, and wholemeal toast – choosing how to top each of these can make all the difference. 'Avoid over-sweetening with sugar or syrups, choose jams or fruit spreads with a higher fruit content, and pair with nut butters or a sprinkling of seeds for healthy fats and plant points. "Adding plain yoghurt, or serving kefir alongside, will help to boost the protein content for satiety too. 'This will help to avoid blood sugar spikes followed by dips – which can leave you feeling tired, irritable, and hungry again quite quickly. 'We should also ideally take the time to chew properly and avoid eating on the go – eating too quickly can impair digestion and may lead to feeling sluggish or overeating, as the body's fullness signals take time to register. 'Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings.' The research also found 48 per cent of adults eat a healthy breakfast only once every few days, despite 85 per cent claiming this is important to them. But more would reach for a healthier option if it was more convenient (40 per cent) or tasted just as good as what they usually eat (39 per cent). While 53 per cent indulge in processed and ultra-processed foods in the morning at least a few times a week. Rowland Hill, a spokesperson for St. Dalfour added: 'It's wonderful to see so many of us are becoming more conscious of the negative effects of overprocessed foods and opting to prioritise quality and freshness. 'But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves. 'That's why we want to inspire audiences to enjoy a touch of French flair at breakfast — or any time of day — with our C'est Parfait recipe inspiration." 6 Chocolate spread is a no-go, according to a top nutritionist Credit: Getty 6 Fruits are a key part of a healthy start to the day Credit: Getty 6 Old faithful porridge provides slow release energy throughout the day Credit: Getty
The Irish Sun
16-06-2025
- Health
- The Irish Sun
Top nutritionist reveals the popular staple you should NEVER eat for breakfast… and what to grab instead
A TOP nutritionist has revealed the one thing you shouldn't eat for breakfast – chocolate spread. Nichola Ludlam-Raine has shared how to get your day off to the best possible start – and why some of 6 Fry ups are sadly off the list of healthy brekkies Credit: SWNS 6 6 Slices of white toast with chocolate or biscuit spread are slammed, for being 'carb heavy' and lacking in fibre, Nichola revealed unfortunate truths about the nation's favourite morning meals, including that there can be up to 14 teaspoons of sugar in a bowl of She also shared ideas for nourishing yet delicious alternatives to jumpstart your day, keep you satisfied through the Nichola, who partnered with St. Dalfour [ Read more Health 'As a dietitian, I recommend switching to sourdough or "Adding some fruit in the form of sliced banana or 'A great hack is to keep a 'diversity jar' of mixed seeds handy - I always suggest this to my patients - to sprinkle on It comes after research revealed breakfast is the least healthy way to start the day for many Brits – with 31 per cent still favouring the Most read in Health Other top morning meals respondents routinely reached for were a classic bowl of cereal, But a quarter rarely or never think about Drinks to avoid if you want to stay energised, according to nutritionist Kayla Daniels As a result, 32 per cent at least sometimes feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, Nichola added: 'There's no one-size-fits-all 'perfect' breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre, such as many boxed sugar or honey-coated cereals, white toast with sugary chocolate or biscuit spreads, and pastries, or high in saturated fat and low in plant-based nutrients like 'But you don't have to give these up altogether – why not adapt your next full English instead? "Swap fried 'Use wholegrain toast and cook with minimal added fat – reduced salt or sugar 'Other favourite breakfasts you can adapt include porridge or 'Avoid over-sweetening with sugar or "Adding plain yoghurt, or serving kefir alongside, will help to boost the protein content for satiety too. 'This will help to avoid blood sugar spikes followed by dips – which can leave you 'We should also ideally take the time to chew properly and avoid eating on the go – eating too quickly can impair digestion and may lead to feeling sluggish or 'Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings.' The research also found 48 per cent of adults eat a But more would reach for a healthier option if it was more convenient (40 per cent) or tasted just as good as what they usually eat (39 per cent). While 53 per cent indulge in processed and Rowland Hill, a spokesperson for St. Dalfour added: 'It's wonderful to see so many of us are becoming more conscious of the negative effects of 'But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves. 'That's why we want to inspire audiences to enjoy a touch of French flair at breakfast — or any time of day — with our C'est Parfait recipe inspiration." 6 Chocolate spread is a no-go, according to a top nutritionist Credit: Getty 6 Fruits are a key part of a healthy start to the day Credit: Getty 6 Old faithful porridge provides slow release energy throughout the day Credit: Getty
Daily Mirror
16-06-2025
- Health
- Daily Mirror
UK's favourite breakfasts could be harming your health, warns nutritionist
A nutritionist has warned not all breakfasts are created equal, and some of the nation's favourite morning meals are doing more harm than good - including some of the worst foods to start off your day Nutritionist Nichola Ludlam-Raine has critiqued some of Britain's cherished breakfast choices, suggesting they might not be the health boost we often think they are, calling out some of the worst foods to start off your day. She has blasted white toast paired with a chocolatey or biscuity spreads for being 'carb heavy' and deficient in fibre, protein and plant diversity. Branding the spreads little more than 'sugar and oil'. It's bad news for cereal, and bacon lovers, too, as she points out that processed cereals can contain up to 14 teaspoons of sugar per bowl and a bacon butty can be laden with 16 grams of fat. Teaming up with St. Dalfour, Nichola voiced her concern: "The biggest mistake I see people making is choosing a carb-heavy breakfast that lacks fibre, protein and plant diversity – for example, white bread with butter or chocolate spreads, and that's it." It comes after research revealed breakfast is the least healthy way to start the day for many Brits with 31% still favouring the full English. Other top morning meals Brits routinely reached for were a classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and porridge. But a quarter rarely or never think about whether their breakfast is good for them, choosing instead to prioritise ease, speed, and familiarity. As a result, 32% feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, American, and Italian. Nichola commented: "There's no one-size-fits-all "perfect" breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre." The study found that most people would opt for healthier choices if they were more convenient or tasted as good as what they usually eat. However, Nichola reassures us that we don't need to completely abandon our favourite breakfast items. Instead, she suggests making small, manageable changes. Here are some of her alternative suggestions: Switch to sourdough or wholemeal bread for more fibre and protein, and a lower GI - meaning its energy is released more slowly. Add nut butter to your toast for healthy fats and protein, and opt for a lower-sugar, higher-fruit-content fruit spread or jam. Swap fried pork sausages for leaner, grilled proteins like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach. Cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too. Avoid over-sweetening porridges or overnight oats with sugar or syrups, and choose jams or fruit spreads with a higher fruit content. Pair porridge with nut butters or a sprinkling of seeds for healthy fats and plant points. To ensure you can easily incorporate these healthier options into your routine, Nichola suggests keeping a 'diversity jar' of mixed seeds on hand to sprinkle on toast, yogurt or porridge. She suggests that these minor adjustments can help maintain steady blood sugar levels, preventing the fatigue, irritability, and hunger pangs that often follow a sudden drop. "We should ideally take the time to chew properly and avoid eating on the go," she adds. "Eating too quickly can impair digestion and may lead to feeling sluggish or overeating, as the body's fullness signals take time to register. "Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings." Rowland Hill, a spokesperson for St. Dalfour added: "It's wonderful to see so many of us are becoming more conscious of the negative effects of over processed foods and opting to prioritise quality and freshness. But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves. "That's why we want to inspire audiences to enjoy a touch of French flair at breakfast - or any time of day - with our C'est Parfait recipe inspiration."
