We are what we eat. Top model and now qualified nutritionist, Rosemary Ferguson shares some of her tips on how we can all make the most of what we eat to stay fit, healthy and energised.
“My philosophy is all about making healthy living achievable; I believe that life has to be lived and through nutrition and a bit of self-care you can give your body the tools it needs to cope with the crazy lives we lead. I believe that food should be the first port of call to feel better in yourself, mentally and physically”
However, there will be times throughout our lives when our bodies will also need supplements. Rosemary sheds light on some of these…
Acne, hair and skin
Thyroid and hormone issues can wreak havoc on both hair and skin. Glossy hair and glowing skin are a sign of a healthy gut where toxins are being dealt with regularly and efficiently. Healthy bacteria account for about half of our body weight!
- Often teenagers do not drink enough water to expel the toxins causing acne
- Eat colourful foods rich in antioxidants
- Stay away from refined carbohydrates
- Too much diary is not good for skin
- Eat plenty of fibre
- Use Slippery Elm for helping with an inflamed gut which in turn effects the skin
Sleep is the new buzz word amongst nutritionalists. Getting enough off the right type of sleep allows the body and the mind to heal.
- Make sure you get around 8 hours of REM sleep every night
- Do not look at screens that emit ‘blue’ light which interferes with sleep
- Put all devices onto sleep (yellow) light at night
- Magnesium in the bath helps to calm and relax
As we get older we don’t process sugar as efficiently. As a result foods we used to tolerate become problematic. Our livers are under increased pressure as they deal with the hormone imbalance as well as breaking down sugars. For example the sugar in wine becomes hard to digest and the liver struggles and therefore stores it away as fat. The dreaded middle age spread is actually visceral fat which sits around your middle and can be dangerous, effecting our metabolism and long term health.
- Stop snacking between meals to give the liver a break
- Take daily exercise to regulate metabolism
- Eat lots of fibre to help with gut health (we eat only 25% of the fibre we should compared to other countries)
- Stay off the wine – have three alcohol free days a week
- Effective supplements include: DIM, Agnus Castus, Black Cohosh, sage,
- Soy is good for regulating oestrogen production but only if it’s not processed and soy should not be taken with thyroid issues.
Anxiety and Depression in adults and children
Like with most aspects of our health the gut microbiome is all important. A healthy gut will help to regulate serotonin levels. Low serotonin can lead to anxiety and depression.
- Magnesium is recommended as a supplement and can be put into the bath as salts for kids
- B Vitamins can also help to alleviate symptoms as can 5-HTP
- For adults CBD oil has proven beneficial
BUTTERBEAN TRAYBAKE DRIZZLED WITH HOMEMADE PESTO
- 4 carrots halved lengthways
- 1 cauliflower cut into florets
- 2 sweet potatoes cubed
- 400g of butterbeans
- 30g parsley
- 1 cup of cashews
- 1 lemon
- Olive oil
- Preheat oven to 180 degrees.
- Prepare your veg and spread out onto a flat baking tray. Drizzle with olive oil and season well with salt & pepper.
- Place in the oven for about 30-35 minutes.
- In the meantime make the pesto. In a blender or food processor add the parsley, juice of 1 lemon, cashews, salt, pepper, and a good glug of olive oil. Blend to your preferred consistency.
- Remove the tray from the oven, add 300g of spinach and mix through well. Plate up and drizzle your pesto all over.
For other delicious and healthy recipe ideas visit: Rosemaryferguson.co.uk
Rosemary’s first golden rule is NOT to just grab the nearest vitamin you can find. We are inundated with new supplements and wonder herbs that promise youth and vitality but as Rosemary points out “nobody is the same and everyone has different nutritional needs – what works for one doesn’t necessarily work for the other”.
Time spent with a qualified nutritionist is the best way forward for your body. “Getting the right supplement is crucial”
Rosemary Ferguson runs a Wednesday clinic in London at 22 Harley Street, London, W1G 9PL
For any more details please contact:
“Rose’s health always shines from the inside out” (Stella McCartney)