What vegetarians need to eat each day…

Here is a summary of what we need to eat each day if we are vegetarian, from the Vegetarian Society.

  • 4-5 servings of fruit and vegetables
  • 3-4 servings of cereals/grains or potatoes
  • 2-3 servings of pulses, nuts and seeds
  • 2 servings of milk, cheese, eggs or soya products
  • A small amount of vegetable oil, margarine or butter
  • Some yeast extract that has been fortified with vitamin B12

It can be difficult to obtain the right amount of protein with a vegetarian diet, but these foods have high levels:

  • Dairy products
  • Eggs
  • Nuts & seeds
  • Peas, beans, lentils
  • Soya products and mycoproteins
  • Wheat protein (seitan)
  • Wholegrains (rice and cereals)

Vegan Eats – Peanut Butter Breakfast Smoothie

Ever since investing in a better blender, smoothies have well and truly become my breakfast of choice, particularly during the working week. Versatile, delicious and full of goodness, there are so many ways that smoothies can pack a nutritional punch, waking you up good and proper, and providing a solid (or liquid, as it happens) foundation for the rest of the day.

That being said, it’s best to make sure that the ingredients you put in your smoothie will actually give you that energy boost you need. Luckily I’ve been working with Vertese, who have been very helpful in advising me on how to keep my morning momentum going. Nutritionist Samantha gave me a list of breakfast ideas (including scrambled tofu, which makes for the perfect vegan full English!) and offered pointers on how to maintain blood sugar level balance and strive for sustained energy.

I knew a nutty, berry-filled smoothie would work best for me taste-wise, so when I stumbled upon this recipe for a peanut butter and jelly smoothie, I couldn’t wait to try it out. It doesn’t disappoint, and is bursting with nutritious ingredients to set you up for the day ahead.

I start by pouring about a cup full of non-dairy milk into the blender (by a cup full, I literally mean a teacup of liquid). Vertese recommend coconut milk as it is a good source of protein and fat, but I will generally use whichever non-dairy milk I have at the time, so sometimes oat, almond or soya milk. I’ll then add 1 banana, 2 tbsps of peanut butter, 2 handfuls of frozen blueberries, 1 tsp of vanilla essence and 4 pitted dates. I also throw in a heaped tsp of chia seeds for an extra shot of protein, as well as a tsp of maca powder for some added vitamins. After a quick blitz in the blender, you’ll be left with a delicious, naturally sweetened breakfast drink with that signature PB & J flavour.


This smoothie not only tastes great, but is high in vitamins and nutrients, too. The peanut butter is a source of protein, while the bananas, blueberries and dates provide a healthy dose of potassium. Vitamin B – to combat tiredness and low mood as well as to maintain your nervous system – can be derived from the maca powder and fibre from the blueberries. You can customise the smoothie by throwing in any other nuts, seeds and superfood powders you might like; you can never go too far wrong with smoothies in my opinion, so feel free to be adventurous!

Waking up to this smoothie every weekday has really helped to compound the good work that my supplements from Vertese have been doing. Since beginning my course of Ahiflower Oil, Mushroom D and Beetroot B12 and Iron Complex supplements at the beginning of the year, I have found myself with substantially more energy in the mornings. Whereas before I would be struggling to keep my eyes open on the tube, I now feel as though it’s the middle of the day, rather than first thing in the morning. Sensible bedtimes and relaxing evening routines have helped too; a combination of this, the supplements and my go-tobreakfast smoothie will, I’m sure, make for some wonderful mornings to come.


What’s the Best Way for a Vegetarian to Lose Weight?

In these weight obsessed times it seems almost normal, at least if certain elements of the media are to be believed, to see fat as bad and thin as good. Therefore it seems almost normal to make decisions about what we eat based on whether said food or meal is going to help us lose or gain weight.

But for those people who have made a decision to follow specific food plans for whatever reason, which includes a vegan or vegetarian diet, managing weight isn’t always the first priority. After all, it’s quite possible to have a 100% vegetarian diet but eat poorly and gain weight, so what’s the best way for a vegetarian to lose weight?

The rules of weight loss don’t change for vegetarians, and despite what some experts might have you believe, it really is down to calories. But eating less might result in only temporary weight loss as too little forces the body into famine mode and can encourage muscle breakdown. The most effective method is to lose weight slowly, and eat in a way that doesn’t make you so hungry that you have to use will power to stick to your chosen plan (after all, we all know that will power can be limited).

Calorie intake differs for men and women, level of fitness and activity, but as a rule of thumb, 1200 – 1400 for a woman and 1400 – 1600 for a man should be about right for sensible and sustainable weight reduction. I generally don’t like counting calories as it can make eating rather joyless, but if you download an app on your smartphone and enter what you eat it does help guide you. It’s an easy process and helps give you an idea of how many calories are in that handful of nuts we can all grab without thinking about it.

An easy way to reduce hunger is to eat small portions of food at regular intervals, each containing complex carbs, protein and a little fat. By combining the food groups you can take advantage of the way that the human body breaks down food to make energy. The food groups break down at different speeds, and so mixing them up provides short and medium term energy. By the time the body has digested the food and used up the glucose created from it you should find that you are naturally hungry. By eating little and often you won’t have to rely on your will power and hope that you can be ‘good’ today and not ‘break the diet’.

Here’s a typical day;


  • Small bowl of porridge (complex carbs)
  • Apple (carbs and fibre)
  • Palmful of walnuts (protein and omega 3 fats)

Mid morning snack

  • Almond butter (protein and fat)
  • Two oat cakes or one rye cracker (complex carbs)


  • Hummus (fat and protein)
  • Granary bread (complex carbs)
  • or lentil and tofu salad (protein and fibre)
  • Pumpkin seeds (fat and protein)


  • Half a small avocado (fat and protein)
  • Mixed seeds (protein and fat)
  • Crumbled oat cake (complex carbs)


  • Roast vegetables (fibre)
  • Mixed bean curry (protein and complex carbs)
  • Brown rice (complex carbs)
  • Soy yogurt and fruit (protein and fibre)

You might have to really watch quite how many nuts and seeds you use to stick to the ideal calories count, but remember that the fat is useful for several reasons, not least managing appetite and increasing satiety.

I am not an exercise expert (just as most personal trainers aren’t nutrition experts) but my best advice is not to overdo it and exercise every day for hours, instead to find something that you enjoy and that you can manage on a regular basis. Don’t just do cardio, it’s important to do weight bearing exercise as well, as toned muscles use up glucose and help maintain metabolic rate even when you are sitting on the sofa. Exercise doesn’t have to be gym based, as sports, walking briskly uphill and even bouncing on a trampoline will do just as well so don’t feel obliged to break out the Lycra.


Top Tips for Becoming and Staying Vegan

Here at Vertese®, we get to work with some great people. In today’s blog post, Katy from littlemissmeatfree shares her experience of embarking on a vegan diet. Her top 10 tips for becoming and staying vegan are below.

As a vegan food writer and cookery tutor, I’m often asked for ideas how to become (and stay) vegan. I’ve put together a list of ten helpful tips, exclusively for Vertese®:

  1. Try some varieties of non-dairy milk and find a few that you really enjoy. They range from almond to rice, soya to coconut, so there is something for every taste. Try non-dairy yoghurts and cheeses too, which are readily available in large supermarkets.
  2. If you feel the challenge of becoming fully vegan over night is too much, then try one meal at a time. Switch your usual lunch for an avocado, sesame and lime wrap and order a soya latte at the coffee shop.
  3. The internet is a great place to find vegan recipes. There is a strong vegan community on Twitter, Facebook and Instagram where you can share recipe ideas, photos and chat all things vegan.
  4. Plan your supermarket shop to include lots of seasonal fruits and vegetables. Buy colourful ingredients that you are attracted to for delicious home-cooking and get creative in the kitchen!
  5. Become familiar with the names of animal-ingredients that may be in processed foods like biscuits and sweets, for example lactose and shellac. Some animal-ingredients are labelled as E-numbers too, like E120. If in doubt, Google it.
  6. Many restaurant chains have specific vegan menus, for example Carluccio’s and Pizza Express. Eating out as a vegan isn’t difficult; you can always call the restaurant in advance and ask them to prepare something that is vegan friendly.
  7. Get used to people asking you where you get protein from. It’s useful to be prepared for this by listing nuts, seeds, lentils, beans and soya products. Protein deficiency is a rare condition in the western world and a well planned vegan diet can easily contain the recommended amounts.
  8. There is no longer a ‘type’ of person who is a vegan. People become vegan for many reasons including animal welfare and ethics, environmental issues, to reduce food costs, for a healthier lifestyle and to enjoy a greater variety of food.
  9. Bake a vegan cake. You’ll be hooked.
  10. Ensure you are getting all the essential nutrients by taking a Vertese® Supplement. My favourite is Vertese® Beetroot, B12 and Iron Complex, which is perfect for busy people on the go!

Katy Beskow


Week One, Following a Vegan Diet

So, welcome to my week one update on my newly adopted vegan diet! I can’t believe I am actually doing it – I am so proud of myself!

EVERYONE seems to be shocked when I tell them I’m now vegan. Their reactions tend to be similar to The Scream painting, followed by mutterings of ‘is she really going to do the whole month?!’. Actually, I’m really finding it an absolute breeze so far.

First of all, let’s talk food. Everyone thinks vegans eat lettuce and only lettuce and are going to starve themselves. NOT TRUE. I may only be in week one, but I’ve got plenty of food to eat! As I eat fairly healthily anyway, my actual meals haven’t been much different to my norm – I’m just having slightly larger portion sizes to make up for the lack of a grilled chicken breast in my salad. Instead of reaching for the (more than) occasional chocolate bar, I’m reaching for an apple or some melon instead.

Here’s some meal suggestions that I’ve tried, tested and loved so far this week. Let me know if you would like me to post any full recipes, as these are all so quick and easy to make!


  • Porridge with soya milk
  • Fruit salad


  • Bagel with homemade guacamole
  • Bagel with jam and banana
  • Tomato and vegetable pasta


  • Rice noodle stir fry with broccoli, sweet corn, carrot, cucumber and spring onion with sweet chilli sauce
  • Quinoa salad with beetroot, sweetcorn, spinach and mixed beans

The lovely Samantha over at Vertese has also been giving me some super helpful tips. Did you know that cinnamon helps you stay fuller for longer?! I’m not a massive fan of cinnamon but I’ve been sprinkling it on my porridge as and when I can remember and it does seem to be doing the trick – I’m not hungry until about 4 hours after eating! Result! I’m going to experiment more with cinnamon over the next few weeks, I’ll keep you guys in the loop!

There is a massive preconception that being vegan or eating healthily is expensive. Let’s just get to the truth here – IT’S NOT! My normal weekly shop comes to around £35 for two people, plus a few lunches. My weekly shop this week cost £40… that is only £5 difference! AND we’re actually making more packed lunches, so in the long run it is probably cheaper! Eating healthily for cheap can be done. We had our shop delivered from ASDA, but I might try out some other supermarkets to see how they differ.

So, now I’ve actually gone vegan, has it been worth it so far? I’ve been keeping a little food and mood diary to track my eating habits and see how this affects my body and wellbeing. So far, I’ve not really had anything negative to put! One massive change is that I don’t feel bloated and stuffed anymore. I had a really bad habit before of over eating, whereas now, even if I eat a slightly larger meal for dinner, it isn’t sitting on my stomach for hours after. My stomach looks a little flatter for this too, result! I’m not really noticing any changes in my energy levels yet, or any other physical changes, but I’m sure this is something that will probably take a little longer to kick in.

If you’re thinking of adopting a vegan lifestyle too, here are some tips that I hope will help you:

  • Just take the plunge and do it! For me, taking the leap to say ‘I’m going to commit to being vegan’ was actually the toughest part!
  • Don’t starve yourself of ‘cheat days’ – by this, I mean that there are plenty of foods to indulge in that are vegan friendly. It’s okay to enjoy a packet of crisps as part of a healthy, balanced diet – treat yourself with a weekend off! (Walkers Ready Salted & Salt and Vinegar are vegan friendly!)
  • Soya milk – ok not really a tip, but try it. I think it makes my porridge taste nicer!
  • Have some support – my boyfriend has been a star and has gone vegan too, to support me. It’s really helped and has completely removed any temptation. If you don’t have anyone willing to commit with you, maybe suggest to your parents or partner that you have a family vegan meal once a week? If not, even just moral support can be helpful. Tell your colleagues, get their backing (after all, you don’t want them accidentally putting cow’s milk in your coffee!)

Remember you can follow my journey with me across Twitter and Instagram by using the hashtag #VeganJodetopia – come and say hi! I’m sharing photos of my meals and all my highs and lows from this new lifestyle!

I’m so excited for what the rest of the month holds!

Jodie x


Useful Tips for Following a Sugar Free Diet

We all know we should be aware of how much sugar we eat, but if you are someone who has a sweet tooth you’ll know that cutting down on sugar isn’t always simple. Here are some simple pointers to help you on your way to following a sugar free diet, or at least reducing how much sugar you eat.

Check labels

If you have a bigger theme for your eating plan, such as following a vegetarian or vegan diet, or perhaps you are gluten free, then that will obviously be your main focus. It’s easy to overlook other elements in favour of maintaining the bigger picture so start to check labels and look for sugar in the list of ingredients. You may see it listed as glucose, sucrose, cane sugar, molasses, fructose – anything with an ‘ose’ at the end is a sugar.

The higher up the list an ingredient appears the more of it there is, so if there are any sugars listed amongst the ingredients, then they really should be towards the very end.

Origins don’t matter

Organic, fair trade, natural, farm fresh – all nice to have but if its sugar you want to avoid then where it comes from doesn’t make a difference in this situation. If the sugar in the recipe is organic or fair trade then it will still behave exactly the same way in the body as the cheapest refined white sugar.

What else is in it?

You might read that some sources of sweetness are great sources of this or that, which sounds alluring and makes them far more appealing. For example, both black strap molasses and palmyra jaggery (palm sugar) are often touted as being rich in minerals. Whilst this is true one doesn’t need or use very much of either to get sweetness and so mineral content is irrelevant. There are far more minerals in vegetables and nuts, so don’t be fooled into thinking you are helping your nutrient status by having something sugary.

What about honey?

There is a lot of talk about honey being natural, but when you think about it so are many sugars – they come from a field after all! People often say that honey is antibacterial and antiviral but in truth that is applicable if the honey is applied to burns and its contribution to gut bacteria is minimal because we don’t consume it in meaningful quantities. If you are looking to reduce or cut out sugar then be mindful of how much honey you have, it still counts, and has as much fructose (fruit sugar) in it as high-fructose corn syrup, the type that is commonly used to sweeten fizzy drinks in the US.

Is there anything I can eat to help cut sugar cravings?

We tend to crave carbohydrates such as sugar when levels of glucose in our blood are low. Glucose is created from the food groups, but it’s carbohydrates that are broken down to release their glucose most rapidly. Protein is slow to break down, as is fat, so eating small meals combining a little protein, fat and complex fibrous carbohydrates every time creates an even feed of glucose – a drip drip if you like. The result is reduced appetite and fewer sugar cravings.

Are there any supplements that can help sugar cravings?

Chromium, a trace mineral, is found in a few foods including broccoli, lettuce and oats and can help encourage the cells to absorb glucose more readily meaning that it helps us manage the glucose levels in the blood. In turn this might reduce sugar cravings, but eating small meals at regular intervals each with fibre, protein and a little fat helps too. Chromium is also found in the Vertese Multivitamin and Mineral, especially formulated for vegan and vegetarian diets.


Going Vegetarian to Vegan

Over the coming weeks, we’d like to introduce you to some of our blogger friends who will be telling you about their experiences of following a vegetarian, vegan or free-from diet, challenging misconceptions, sharing useful hints, tips and recipes.

They are working closely with our expert nutritionists to make sure they are getting the most from their diet, and the nutrition they need.

You’ll be able to follow their stories over the coming weeks. We hope you’ll find it useful hearing about their experiences.

Meet Nadia from notsoquietgirl who recently turned vegan.

My name is Nadia, and I am a writer living in London. By day, I work in the Customer Service department for a social media company, drinking my body weight in (soya) cappuccinos.

After nearly 5 years of vegetarianism, I decided to transition into veganism around 6 months ago. For me, it is the best thing I feel I can do for my health, the wellbeing of the environment, and the welfare of animals. The more I began to educate myself about the benefits of leading a vegan lifestyle, and the more informed I became on its positive impact, the more sure I was that I wanted to cut dairy and eggs out of my diet entirely.

New Year, new start

It’s easy to let your sleeping pattern get totally out of whack over the holidays; late nights and lie ins were nice at the time, but I’ve been finding it pretty hard to adapt to a working routine again.

The sudden cold snap and darker days haven’t helped; all in all, a month into the new year it’s been quite a tough start. So I was more than a little grateful when the lovely team at Vertese® got in touch.

They worked with me to figure out where I could use some help with my health, expertly recommending supplements that, combined with a balanced diet, should give me a boost from the inside out.

To combat my low mood and energy, as well as to help improve my skin, I’ve been taking Ahiflower® oil containing omega 3 and 6, a mushroom vitamin D supplement and a beetroot, B12 (typically hard to get from plant based diets) and iron supplement, nightly. The capsules are gelatin free, making them totally vegan friendly.

I’m excited to see how I personally benefit from these supplements and will be reporting back throughout the coming weeks.

Read Nadia’s full story here


Going vegan for the month

Here at Vertese®, we get to work with some great people. In today’s blog post, Jodie from Jodetopia shares her initial experience of embarking on a vegan diet for the month of February. She’ll be sharing hints, tips and challenging some common misconceptions about vegan diets and how Vertese are helping her learn about her bodies nutritional requirements.

photo of Jodie

Hi, I’m Jodie and I’m going to be adopting a vegan diet this February, and hopefully, sharing my experiences with you.

A face to the name

Let’s start off with a little bit about me, so you know the girl behind the coming few articles…

I’m 20 years old, live in Kent in England and work full time in property management (i.e. a world away from the blogosphere). I have a lovely little space on the internet where I blog about all things life, beauty and fashion. You can find me over at or on Twitter @Jodetopia – feel free to pop over and say hi!

Saying goodbye to those food habits

Those who know me personally will be aware that although I try to eat healthily as much as I can, I am easily swayed, like many, by a good pizza or Mexican (I am literally obsessed with nachos). I’ve been toying with the idea of a vegan diet for a while now, as I really do think this is the best way for me to be the healthiest version of myself.

It’s partly psychological – the foods that sway me from my healthy eating are foods which cannot be consumed following a vegan diet. If I completely ban myself from eating these foods, I cannot even be tempted to eat them! You hear so many stories about how healthy vegans are so I really want to see if this dietary change lives up to the hype.

Getting on top of my health – will a vegan diet help?

I am generally quite a weak person – I pick up colds easily, I’m tired pretty much 90% of the time, I can sleep for England and there is normally something or other wrong with me. I think a lot of this is due to my diet, going back and forward between eating healthily and then binging on junk food the next week really cannot be doing me any favours. I’m really interested to see how this changes over February – will a vegan diet give me a new found energy? Will I be able to stay out past 11pm without needing a nap in the corner?

The facts that stood out to me

A lot of young people eat badly, and I think this is such a worrying factor of modern day life. Everywhere you go there are fast food restaurants or cake shops or advertisements of a juicy GBK burger. These companies are literally shoving all this bad food in our faces and essentially brainwashing us from a young age to think it’s OK to eat unhealthily. Have you ever noticed how next to many primary/secondary schools there’s a corner shop full of chocolates and crisps? They’re relying on children to spend their pocket money on sweets after school!

Did you know that in 2014, studies showed that 31.2% of children aged 2 to 15 were classed as either overweight or obese? How awful is that!

Away from the data and back to me

Although weight loss is not my primary reason for changing to a vegan lifestyle, I want to focus more on my internal health and mental wellbeing, I am hoping that I will see some weight loss too. I’ve recently had my contraceptive implant removed, and I should see a change in weight from this also. I’ve taken some rather unflattering ‘before’ photos of my body, in the hope that my ‘after’ photos will be much better – I’ll put them side by side at the end of the month as a big reveal!

I’m hoping that by adopting a vegan diet, not only will I become healthier, but I’ll also be able to show YOU, that eating healthily doesn’t have to be hard. It doesn’t have to be expensive. You won’t get sick and weak from cutting out meat. You won’t automatically become a tree hugging hippie (unless that’s your thing, in which case that’s totally cool).

Get the date in the calendar and join me on my journey

So, join me on my journey of being vegan. I started February 1st, and committing myself to the whole month of February. Will I continue after February? Well, it depends on the results I see! Follow my journey on Instagram and Twitter using the hashtag #VeganJodetopia and don’t forget to come and say hello!

Jodie x


Following a gluten free diet

Did you know that whilst 1% of the population has gluten intolerance, or coeliac disease, some 19% of the population believe that they have a problem with gluten and follow, to some extent or another, a gluten free diet?

Rather than pass comment on whether someone is or isn’t really gluten intolerant, let’s look more closely at what gluten is and how it can affect us.

What is gluten?

Gluten is made from gliadin and glutenin, both proteins which, when combined, create a gooey bond that gives baked goods flexibility, volume and texture. Gluten is found in wheat, barley and rye and whilst it used to be thought that oats were also a potential source, they contain a protein, which is, if you like, a second cousin once removed of gluten and so tolerated by many people who are gluten-intolerant.

What does it do?

For people living with coeliac disease, gluten causes the villi in the intestines to atrophy, or flatten, which vastly reduces the surface area available for nutrient absorption. Thus a coeliac eating gluten can experience nutrient deficiency which can present in a great number of ways ranging from failure to thrive in children to urgent diarrhea, dry skin, depression and severe discomfort in both adults and children alike.

Can gluten intolerance be tested for?

Yes but ideally you’d have to be eating gluten for a test to be effective. Genetics plays a role in coeliac disease and any predisposition can be tested for as specific genes are found in over 97% of adults with coeliac disease but only 40% of the general population. Additionally blood tests can identify the presence of two types of antibodies produced when the ceoliac is eating gluten.

By the way, the tests one sees advertised online or in health food shops are not usually the same type and look for different antibodies. If these are raised then the assumption is made that the individual is gluten intolerant, a controversial conclusion that is not accepted in the mainstream.

Does it matter if a coeliac has gluten?

Yes, it does matter. They can have unpleasant and immediate physical reactions, but even if they don’t, which is possible, the villi in the intestines will be flattened with continued exposure which will reduce nutrient absorption leading to deficiency problems in the longer term which can be cumulative and more subtle.

For a non-coeliac who has gluten it is hard to say if it matters, as their reasons for avoiding gluten might be non-specific.

Are gluten free foods always healthier than the regular versions?

No, although it could be said that marking a food as ‘gluten-free’ has started to become synonymous with ‘good for you’. Yet taking the gluten out of a familiar food means replacing it with other elements to replicate the familiar texture and feel. Higher levels of fats and sugars are not uncommon which may be a fair price to pay for a ceoliac but isn’t what the other consumers had in mind when they thought they were making a healthier choice.

I feel better when I cut gluten out of my diet, does that mean I am gluten intolerant?

It doesn’t, no, simply because you might be making better food choices as you’ve imposed boundaries on your usual diet. For example, you might not be having biscuits or sandwiches during the day, instead taking lunch from home. Bear in mind that for the GP to successfully test you for gluten intolerance you’d have to be eating gluten, which is a conundrum.

Of course the decision to avoid a food is yours but if you choose to follow a gluten free diet be sure to do your research first, so you can understand the full impact to your health.

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Setting your nutrition goals for the New Year

Setting goals for the year ahead is a smart way to stay more mindful about what you eat, as well as address minor (or major) issues that cause you discomfort or anxiety. Setting nutrition goals is increasingly common although most tend to be triggered by a desire to lose weight, which is as good a reason as any to improve your diet.

Like all New Year resolutions, its easy to set goals that may be positive, but so ambitious that even the most hearty might find them difficult to achieve. When it comes to nutrition or weight loss goals, my advice is to be kind to yourself as well as specific about what you want.

For example, rather than promise that this year is going to be the year that you get fit and lose weight instead decide what being fit might feel like to you. Make a list that suits you – it could be weight related, such as I want to lose x kilos or something related to a biochemical marker, such as blood pressure or cholesterol levels. Chart the weight loss and set goals that still challenge you but are realistic, such as losing 1kg this week and 2k next.

When it comes to fitness, have a wish list but build in points at which you can enjoy your progress. Maybe you’d like to take part in a local 10k run this year so chart your progress and manage your goals by running, say 10 metres one day this week. Then increase to 100m next week and then 1k next month, so that you can enjoy your increasing abilities.

For someone who is starting on a vegan or vegetarian diet for the first time you may wish to get support online as there are some wonderful resources available. Rather than embark on a new plan without planning its best to research the area before starting so that you are comfortable with what you are doing. I suggest writing down a menu for two or three typical week days and a whole weekend, including where to buy the food and what preparation might be involved. This will give you a good template for the first few days, which can be confusing.

You might consider investing in a consultation or two with a nutrition professional who can guide you through everything from menus to alternatives, weight loss to cholesterol. They will also be able to advise you on which – if any – supplements you might benefit from. Together you can set specific goals and your consultant will show you how to achieve them.

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