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


Eat Your Heart Healthy

The nutritional advice covering how to maintain a healthy heart and cardiovascular system sits very well with both a vegan and vegetarian diet. But within the foods that we might be advised to eat, there are some that stand out as having really great benefits.

Spinach – Homocysteine is an amino acid produced naturally in the human body usually in response to eating protein. Raised levels are linked with narrowing of the arteries and thus increased blood pressure. Folate, found in spinach (and other dark green vegetables) can help reduce homocysteine levels.

Beetroot – research shows that drinking 250ml of beetroot juice daily supplies a healthy dose of nitrates that can help counteract hypertension. High blood pressure is a risk factor for cardiovascular disease as the increased speed of blood through a weakened artery can lead to aneurysm, or a bulge, in the aorta.

Kiwi fruit – Vitamin C is a major component of collagen and contributes to elasticity of the arteries combatting hardening. Kiwi, peppers, kale, sweet potato and citrus are all useful sources of vitamin C.

Garlic – Polysulfides, found in garlic, help increase flexibility of blood vessels, which can help guard against high blood pressure. Garlic has anti-inflammatory properties and so can protect against atherosclerosis, a process in which fats build up in the arteries forming hard plaques.

Nuts – you may be surprised to know that cholesterol levels can be improved by eating 30g of nuts daily. The two main types of cholesterol are both required ideally in the right ratio. The low-density lipoprotein, or LDL, delivers cholesterol to where it is needed whilst another high density version (HDL) mops up the excess. Nuts contain a good balance of fibre and fats that help keep a favourable ratio. Almonds with their skin on are ideal as are hazelnuts, Brazil and walnuts.

Extra virgin olive oil – cholesterol is a fat and as such is more prone to being damaged by free radicals. Olive oil contains antioxidants in the form of vitamin E and phenolic acid that help protect the cholesterol.

Oats – a rich source of beta-glucan, a fibre that binds to cholesterol in the intestines and prevent reabsorption into the blood. Just 3g daily can reduce both total and LDL cholesterol by 5-10% and so one oatcake offers around 1g whilst a small bowl of porridge serves up well over the 3g daily dose.

Tomato puree – tomatoes contain lycopene, a carotenoid with antioxidant capabilities offering some protection to damaged arteries and may also inhibit inflammation of the arterial wall. Lycopene is more easily absorbed after heating and so ketchup or tomatopaste are useful additions to the diet.


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.


Eating for energy

January can be a tough month to get through and it can be hard to get back into the swing of things especially after the excesses of the festive season. Nutrition is a powerful tool in boosting energy levels so changing the way you eat can be an easy way to beat the January blues.

Everything we eat and drink will be used to provide fuel for energy and nearly every nutrient is involved in the process of making energy somewhere along the line. Many factors can help with maintaining energy levels including regular exercise and consistent sleep patterns. However others can interrupt the process, notably caffeine and refined sugar which might help in the very short term but the benefits can diminish with overuse.

There are a few key nutrients that you might focus on when eating to promote energy levels;

Chromium, the trace mineral, can help with managing blood sugar levels and metabolising carbohydrates. Chromium isn’t widely available in the diet compared to some other nutrients although it is found in raw onions, tomato, black pepper, broccoli and pulses.

The B group of vitamins are utilised in the whole process of making energy. No one B vitamin is more important than others and most are found in a wide range of foods including wholegrains, avocado and dark green vegetables. However vitamin B12 is found in animal sourced foods and so can be lacking in a vegan or vegetarian diet.

Iron is one of the more familiar nutrients but according to the World Health Organisation, ‘iron deficiency is the most common and widespread nutritional disorder in the world’. Iron is required for the formation of red blood cells and so closely associated with energy production. Dietary iron comes in two forms – heam and non-heam. The former, found in animal flesh, is very easily absorbed whilst the latter, found in vegetables and dairy, less so but can be found in chickpeas, beans, peas, Beetroot, chard, spinach, dried apricots, tomato paste and ginger.

Within the Vertese® range there are two standout products that are ideal for supporting energy levels;

Multivitamin & Mineral offers B vitamins, including B12 as well as chromium and iron together with calcium, magnesium and copper, all of which contribute to normal energy yielding metabolism.

Beetroot, B12 and Iron Complex, a supplement specifically designed to support energy levels, offers B12, iron and vitamin C to help iron absorption and support normal energy yielding metabolism.

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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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How can you tell if you may need to adopt a free-from diet?

There are many reasons why someone might choose to adopt a free-from diet and we do have to remember that for most people who do, it is a choice. That’s not to say that someone doesn’t have a food intolerance but for the time being the biochemical testing methods aren’t that accurate and many are simply unproven and unreliable which is unhelpful, I know.

The first step in this process is not to assume that you do have an allergy or intolerance. That said it does seem that health bloggers and celebrities espouse avoiding this or that, giving the more ‘popular’ ones a bad reputation, often undeserved and that does bring the language of food intolerances into everyday conversation.

As I said, some of the tests are unreliable as well as expensive, but they are very believable and official-looking so how do you find out if you are amongst the tiny minority living with a food intolerance?

The first stop is your GP as what you think might be food related may have other simple explanations. They may order a blood test to check the number of antibodies for specific foods but this is unlikely as even if antibodies are present for a food, it doesn’t mean you are intolerant, simply that you’ve eaten it. In other words, have a handful of, say, walnuts now and then every day for five days, do a blood test and there will most likely be increased numbers of antibodies for walnuts.

You may wish to see a nutrition professional in person who can guide you through the process. But I would be wary of seeing one who thinks everyone has an intolerance, instead try and find a more balanced starting point and feel free to ask them questions by way of an email before you meet.

Intolerances can have a multitude of signs, ranging from bloating and digestive discomfort to dry skin to frequent colds and infections and a nutrition professional is the perfect person to guide you on exactly what to eat, potential pitfalls and easy swaps that you may not have thought of.

There are many resources online and you may find that there is a society or just a Facebook group dedicated to helping you avoid said food. Most of these groups are casually run and so there may be a lot of anecdotal chat but the official websites tend to have added extras such as book recommendations, recipes, travel advice and general support.

If you are about to start a free-from diet then here’s a simple way to keep a track of how you feel. List your most pressing symptoms and grade them from 0 – 10 with 0 being a rare occurrence and 10 being something that is debilitating and happens frequently. Then put the list away and revisit it in ten days, rescoring the symptoms. I find that it helps people gauge any improvements as feeling a bit better’ might be welcome but hard to measure.

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