Haidee Harvey-Brown Nutrition

For those on instagram I have been running a competition on there for the past week which closes at midnight tonight! 👀

Up for grabs is a personalised diet and supplement plan from yours truly (worth £75!), complete with an initial assessment, and Feel will also be providing you with a months supply of the perfect supplements to suit your health goal! 💪

Expert nutrition guidance with a bespoke nutrition plan AND the recommended supplements made from high quality and effective ingredients delivered right to your door! Yep!!

To enter all you need to do is head on over to instagram (here is the link direct to the post - https://www.instagram.com/p/CVa9RiCsyHA/?utm_medium=copy_link)

🔸️Like the post
🔸️Make sure you are following me and and
⭐Share this post to your stories!

🥳🥳 Good luck to anyone entering!

ℕ𝕖𝕨𝕤𝕝𝕖𝕥𝕥𝕖𝕣 𝕚𝕟𝕔𝕠𝕞𝕚𝕟𝕘🖋

This week I'm bringing you 3 ideas on how to upgrade your post workout nutrition with some winning flavour combos 🙌🙌

Have you signed up to my newsletter yet?? ☺️🙏 I'd be super grateful!

You can go to; hhbnutrition.co.uk/newsletter and simply add your name and email.

They'll go out bi-weekly to bring you healthy recipes, informative articles, and lifestyle/habit tips from yours truly 🙋🏼‍♀️

Ya'll know I'm a pretty big fan of a good smoothie or smoothie bowl for cramming in something nutrient dense after a workout so I figured I'd share some good ones!

*note: these particular ones rely on protein powder (can be any variety of dairy/plant based etc) so I may put together future ones if many of you don't have or want to use them in smoothies. Just let me know 🤗👌

ℂ𝕝𝕚𝕖𝕟𝕥 𝕤𝕙𝕠𝕦𝕥 𝕠𝕦𝕥! 🙌🚴‍♀️🚴‍♀️

Today's post is dedicated to an incredibly hardworking client who I have had the absolute joy of working with for a few years now. 🤗 It has been, and continues to be massively rewarding to see both the progress made within her sport, but also the daily habits around nutrition, mindset, and overall health! 💚

Recently Rhian hit an impressive milestone cycling 112 mile from Bristol to Llangattock! Not only did she smash this ride that was over 7 hours long, she recovered like a superhero, feeling totally good and fine the next day! 💪🦸‍♀️

Using a completely personalised approach we have spent some time figuring out what foods work best around training and during events to make her feel on top form, identified where changes needed to be made (hello more carbs and protein), and what nutritional challenges we needed to overcome to make sure we were looking at performance and health in the long term, while pushing to such high intensities!

For any big event Rhian follows a race day prep guide ✍ again created with her specific nutritional needs in mind, that covers;

🍠 Meals in the days leading up to the race.

🍠 The morning of.

🍠 Food, hydration, and electrolytes during.

🍠And post race nutrition to kick start the recovery process.

By following this every time it takes the stress out of the nutritional side, as well as significantly lowering the risk of energy crashes, or other factors that could get in the way of performing (we stay away from energy gels which so many cyclists rely on whilst putting up with a range of discomfort or issues as a result!).

Over time we learn new things, demands and lifestyle factors change, goals change, and so we continue adapt nutrition and daily habits along with this!

So proud of Rhian's dedication, the brilliant role model she is to female cyclists, and that I get to be part of her support team! 😁

💁🏼‍♀️If you have any question on my sports nutrition services, personalised guides or meal plans,OR are looking for some additional support with your own sports/performance goals you can pop me a message here, or email me on [email protected].

Happy December something 🙌🎁💃

For those of you still in search of Christmas gifts for friends and family....how about treating them to a head start on a healthier, more positive new year?! 💪

I have gift vouchers available for any and all nutrition services I offer 🤗

These could be perfect for anyone who;

*Is currently, or is wanting to pursue a health or performance goal.

*Is struggling with a particular health issue/symptoms, or

*Could do with some extra TLC and self care in 2021!

*Needs saving from another 'new year new me' crash diet or trend!! 🙅🏼‍♀️👌

These can be purchased at the cost of a particular session/service (these include initial consultations, monthly memberships, personalised meal and supplement plans), or simply at a value of your choosing to be used towards these.

Currently all sessions are held online, and I will always give any new clients a free intro call before sessions.

Any questions on the vouchers, what the sessions involve, and pricing - please comment if you are happy for a public answer or you can contact me via messenger and email ([email protected]) ✌

𝔹𝕦𝕥𝕥𝕖𝕣𝕟𝕦𝕥 𝕊𝕢𝕦𝕒𝕤𝕙 𝕋𝕦𝕣𝕜𝕖𝕪 ℂ𝕙𝕚𝕝𝕚 🥘

Rainy weekend? I gotchu covered 😉 Healthy seasonal comfort food at its simplest & best!

Cosy up with a big ol'bowl of this & tuck in 🤗 Save the recipe and add to your Autumn meal prep 👌👌

Ingredients;
🔸️500g Turkey mince
🔸️1/2 red onion
🔸️4 garlic cloves
🔸️2 stalks celery
🔸️1 pepper (I used half a green pepper & half a red pepper here)
🔸️1 medium-small butternut squash
🔸️3 tsp ground cumin
🔸️2 tsp ground coriander
🔸️3 tsp smoked paprika
🔸️1 tsp turmeric
🔸️1 tsp mixed dried herbs
🔸️1 tsp sea/rock salt
🔸️1/4 tsp black pepper
🔸️1/4-1/2 tsp chili flakes to taste (the heat intensifies as it cooks so you can always add more towards the end if unsure)
🔸️1 heaped TBSP tomato puree
🔸️??? Pasatta (or 1 tin chopped tomatoes)
🔸️Small handful fresh coriander

🔶️Garnish of choice; avocado, guacamole, cheese, sour cream, yogurt.

Method;
1) Coat squash in oil & roast in an oven preheated to 180 C (for around 40mins). Can be done ahead of time if wanted.
2) Heat 1 TBSP of oil in a large pan over medium heat. Finely chop onion & celery and add to the pan to soften. Chop or mince the garlic and add to the pan next.
3) Cut the pepper into bite sized pieces and add to the plan along with the turkey mince. While browning the mince add in all the spices and tomato puree, combining well. At this point you can also add in the stalks of the coriander leaves finely chopped (save the leaves for later)
4) Pour in the pasatta or chopped tomatoes and the same amount of water (or some bone broth if you have it). Stir well and leave to simmer for another 15-20mins.
5) Once the squash is well cooked remove from the oven and add to the pan. Add in roughly chopped coriander leaves, and take off the heat.
6) Serve with any garnish of choice!

You can of course add in some kidney or canellini beans, and mix up the type of meat used. I love this version because of the extra veggies crammed in 😁

ℙ𝕣𝕠𝕥𝕖𝕚𝕟 ℙ𝕠𝕨𝕖𝕣 𝕦𝕡 - do you get enough??⁠

For many of the common themes that I see ensuring enough protein in the diet can be a key driver in feeling, performing and looking better; Imbalanced or low s*x hormones, poor energy, cravings and blood sugar issues, low mood, stalled gym/sports performance or poor recovery, to name a few!⁠

Increasing protein can also be incredibly helpful in weight loss due to it being the most satiating macronutrient, helping to curb cravings or overeating, supporting balanced blood sugar/energy levels, and when increased alongside weight training helps build lean muscle mass to increase metabolism 💪🏼⁠

A few quick tips to ensure your not missing out;⁠

* Include complete proteins in as many meals as possible (those that contain all essential amino acids) - e.g. eggs, fish, meat, dairy, tempeh.⁠

* If using plant based sources combine; e.g quinoa with lentils, chickpeas with sunflower/sesame seeds (soaking grains, beans, and pulses overnight also helps us digest them better)

* An egg can be added to pretty much any meal or had as a snack for a quick boost and the yolk is a nutrient power house.

* Boost sweet meals such as porridge, yogurt or pancakes with nuts and seeds such as; chia seeds, h**p seeds, almond butter.⁠

* Use a good quality protein powder that works well for your digestion to supplement meals that fall short.⁠

* Batch cook some protein sources so they can easily be added to meals throughout the week or buy ready to eat proteins - for example a roasted chicken, homemade meatballs, boiled eggs, tinned fish, cooked lentils.⁠

* Switch up refined grains for buckwheat, quinoa, lentil/ chickpea pasta.⁠

🥣 Deets - Pan fried wild salmon (bought frozen), boiled egg, cinnamon roasted sweet potato, kale, cherry toms, & kraut. Same old I know but I love it 😏

*How much we all need of course varies depending on our size, goal, activity level, current health/conditions etc, which can take some trial and error (or the help of an professional to guide 🙋🏼‍♀️)

𝕀𝕟𝕘𝕣𝕖𝕕𝕚𝕖𝕟𝕥 𝕊𝕡𝕠𝕥𝕝𝕚𝕘𝕙𝕥 - 𝔹𝕣𝕠𝕔𝕔𝕠𝕝𝕚 𝕊𝕡𝕣𝕠𝕦𝕥𝕤 🥦🌱⁠

If you thought broccoli was the superhero of the vegetable world prepare to be excited! Just me? No? In any case may I present to you, these small but mighty broccoli sprouts! ⁠

In general sprouting foods leads to higher nutritional value and/or nutrients that are more easily broken down and absorbed from that food, as well as being better for our gut (think sprouted grains, nuts, seeds, legumes, beans).⁠

These are a food I regularly recommend to clients, and include in my own diet, for their high vitamin and mineral content and especially when I am looking to give the liver some extra support in detoxification and in balancing hormones! They are small, day old, plants of the broccoli...👩🏼‍🏫 high in a an active plant compound glucoraphanin (around 20x more than broccoli), which gets converted to Sulforaphane.⁠

SULFORAPHANE - is really what makes broccoli sprouts extra special. Its benefits and numerous but in short it provides antioxidant and anti-inflammatory benefits, boosting glutathione (known as the master antioxidant), helps natural detoxification processes, the regulation of estrogen, has been found to support heart health, brain function including reducing symptoms of depression and anxiety, and helping to protect against cancer. 💪🏼⁠

HOW TO SPROUT - if you google it you will probably find site after site saying you need a germinator jar/sprouting lid, these are cheap and easy to find online. I do not currently have one but really should as they make the easy process even easier!⁠

You simply need to add a couple of TBSP of broccoli seeds to a jar and cover with a few inches of water overnight. Then drain and rinse either using the jar mentioned or through a VERY FINE sieve/strainer. Cover loosely with the lid or use a tea towel with an elastic band. They will need rinsing and draining 1-2 times per day until bright and green as pictured - this was after 3 days then store in the fridge. Give them space to sprout and make sure they are not sat in water by keeping the jar tipped on an angle.

P.s ya can totally just buy them too 👌

Qs? Drop them below 👇

🤔🤔 no please 🤦🏼‍♀️
Low calorie diets made up of processed shakes, soups, and bars, are not the answer and are certainly nothing new....we've all seen various companies with their "meal replacement" shakes, with more and more of them introduced lifestyle driven diseases have grown to dangerously large levels - they havnt worked.

I got sent this by a friend at the start of the month asking what I think (followed by a rant and an apology for my rant 😅) and it just makes me so damn frustrated. To target a condition mainly caused by overeating, and more specifically overeating processed foods, with other new processed foods makes no sense. I read a little further into it and by low calorie it means 800 or just above....for 3 months!!! Of course people are going to loose weight in the short term, but highly likely to run into other problems like hormonal issues, erratic mood and energy, nutrient deficiencies, sleep problems, I could go on, and certainly won't be setting themselves up for long term success with their blood sugar, metabolism and so, weight loss!

I do want to mention they are working with those that sign up for 9 months after this 3 month low calorie protocol, while going back to 'nutritious foods' (I dont know what this part looks like or involves in terms of type of foods/teaching etc) so there is hope for some better education and ways of building a healthy lifestyle BUT we need to start with EDUCATION on WHOLEFOODS 🙏🙏

I genuinely think those 3 months suggested are damaging mentally and physically, we need to teach and give practical sustainable ways to those with T2 diabetes, or pre-diabetes to replace processed foods (especially refined carbohydrates) and a starch/carb heavy diet with healthy fats, quality protein, good fiber rich veg, and encourage movement (especially lifting weights 🏋️‍♀️🏋️‍♀️ in this case).

Closing note: processed foods will solve nothing! Education, wholefoods, habit and behaviour change = long term success 👏

Extra note; I have worked with those with T2 diabetes on an individual and group basis, so please do reach out if you or someone you know needs help with this or coaching through lifestyle changes.

HEALTHY MASH UP - Can be the theme of this weeks meals 🌈🌈👌👌

The only way I can realistically, and fairly routinely, get in the amount of different varieties and overall portions of veggies in on a weekly and daily basis is with batch cooking, a lil bit of prep and planning, combined with long term built in habits in the way I shop and put meals together.

A weekly meal prep can feel a little overwhelming, or just an absolute hassle that you dont want to spend your weekend time on if you don't do it regularly BUT I promise you you'll thank your past self during the busy days! 💁🏼‍♀️

JUST.EAT.REAL.FOODS - Here's a few simple tips/habit shares when it comes to getting in more veg every week...

🥕 Batch roast some starchy veg - this makes it way less likely we rely on processed carbs such as breads too much and we up the micronutrients and fiber of a meal. Think things like sweet or white potatoes, parsnips, squash, etc.

🥕 Have raw salad veg and leafy greens on hand - name me a meal that can not have greens like spinach thrown on it! (Btw...If you do I'm totally gonna throw a wacky solution back at you to make it possible!). Things like rocket, watercress, peppers, celery, or cherry toms. Fermented veg are amazing for having on hand too for a no cook nutrient boost.

🥕 Keep some frozen veg handy to fall back on, that take 5-10mins to steam or can be mixed into stir fries, stews/soups. My favs are a cauli/broccoli mix and green beans. The mixed packs can be a great way of adding more variety. They can also be done in the microwave in 2 mins if in a time pinch (just make sure you dont use plastic containers or bags to do so - heat + plastic = toxins from packaging in food....no thanks 🙅🏼‍♀️)

Last week sweet potatoes (of course) were the star of the show along with some mixed roasted courgette, aubergine, mushrooms, and garlic, then had salad veg and sauerkraut on hand, with some leftover cauliflower rice (another batch cook fav!). This week I've got some parsnips, carrots, leeks and kale as the 🌟🌟

(Brands/places tagged)

A friendly sunny reminder to get more 🧂SALT🧂 in your life right now 👌😘

We could all probably do with drinking a little more H20 but we also need to replace lost electrolytes from sweat to be properly re-hydrate ourselves! Sweat is salty thanks to sodium content...we need to replace this as well as other minerals (potassium, magnesium, calcium) so just downing a bucket load more water will not do the trick for those of us exercising in this heat, which right now also includes a walk outside (hence pic of me currently melting en route to work 🙋🏼‍♀️🥴 ITS FINE!! 😎)

Not replacing these lost minerals can cause symptoms such as headaches and brain fog, muscle cramps, fatigue, and digestive issues 😖

The easiest way to help balance these is to simply add a pinch of good quality sea/rock/pink salt to your drink. Add along with a squeeze of juice to still or sparkling water and you basically have your own homemade electrolyte drink 🙌🙌🍹

On the flip side this is why you feel more thirsty with processed salty/high sodium foods....its essentially your body trying to dilute down excess sodium. Make sure you are always choosing a good mineral salt NOT table salt. It is table (processed) salt that is associated with health concerns such as high blood pressure, not mineral salt which is a good source of a variety of essential minerals as opposed to sodium alone.

P.s. stainless steel bottles are MAGICAL 🦄🦄 for keeping drinks cool for long periods of time! Ice cold hibiscus and berry tea is hiding in mine 😋

𝕊𝕦𝕞𝕞𝕖𝕣 𝕋𝕒𝕔𝕠 𝕓𝕠𝕨𝕝 🌮🌮🥗

Who needs some hot weather healthy food inspo 🙋‍♀️🙋‍♂️

I gotchu 😉 with a 3-in-one BIG flavoured taco inspired salad bowl, complete with a homemade taco seasoning, and a roasted red pepper and jalapeno salsa 👌

For this recipe I used some white fish (basa fillets cooked from frozen) but you could mix up the protein source for a chicken, ground beef/lamb, salmon or roasted chickpea taco bowl - just use the same spice mix and either roast of pan fry.

Step 1: Taco mix
* 1/2 Tbsp Paprika
* 1/2 Tbsp Cumin
* 1-2 tsp Mild chili powder
* 1/2 Tbsp Garlic powder/granules
* 1/2 tsp Salt
* 1/4 tsp Pepper
* 1 tsp Oregano
* Optional pinch of cayenne pepper (my chili powder had quite a kick to it so I left out) 🌶🌶🧂

Step 2:
Season the basa fillet with the above mix (I used about 1/2 tbsp per fillet at a guess) and put in the oven to bake for around 20-30mins, depending on size of fillet. Fresh bot frozen will take more like 15-20mins🐟🐟

Step 3: Salsa - all pulsed together in the food processor as pictured.
* 1 tin chopped tomatoes
* 1 jar roasted red peppers
* 7-10 slices jarred jalapeno (depending on how spicy you like - of course feel free to load up more or only use 4-5)
* Juice of half a lime
* 1 tbsp dried coriander leaves (or a large handful of fresh would be A-mazing I just didn't have on hand)
* 1-2 garlic cloves - finely chopped/minced
* 1 tsp sea salt
* Optional - 1/4-1/2 a red or yellow onion. Again I didn't have on hand but this would be a good addition - just add to the food processor first or finely chop by hand to make sure no large chunks so nobody cries while eating your salsa! 🥫🍅🌶

ASSEMBLE!!
For the base I used a mix of spinach and mixed leaves that I dressed in apple cider vinegar and a dash of salt. Then added some chopped avocado, a MUST with anything taco if ya ask me 🥑👌 chopped tomato, and pepper.

Top with the cooked basa fillets or protein of choice, then spoonfuls of the punchy salsa, some natural yogurt (coconut yogurt for dairy free) or sour cream, and some baked corn chips - I used Rude Health olive oil baked lentil bean and corn chips 👏👏