Why join Reset + Rebalance – 3 mini client journeys
Curious about Reset + Rebalance, the 3 month 1:1 programme of targetted nutrition and psychology support that helps t1ds rewrite their management and find peace in the messy of t1d life without resorting to restriction or losing their sanity? Learn why it works and hear from some of the folks who have already worked through the programme.
Curious about Reset + Rebalance, the 3 month 1:1 programme of targetted nutrition and psychology support that helps t1ds rewrite their management and find peace in the messy of t1d life without resorting to restriction or losing their sanity?
Learn why it works and hear from some of the folks who have already worked through the programme.
Stella*
Main issue or challenge:
Stella initially reached out to me as she was struggling to control her blood glucose levels, despite being very vigilant at checking, correcting, and carb counting. She said she wasn’t receiving much support from her healthcare team, and so was interested in my 1:1 offer. She didn’t feel she was getting good quality sleep as she’d often wake overnight with hypos, which she’d then rebound high with. She was also experiencing some health anxiety around long-term complications from type 1. She was also experiencing IBS-like symptoms and reactions to specific foods, though medical tests had all come back inconclusive.
What we worked on:
Digestive health: including focused food monitoring and symptom tracking, slowly increasing soluble fibre, identifying food triggers whilst retaining as many foods in the diet as possible, adding in specific foods and supplements to support the mucosal lining of the gut.
Psychological tools to reduce health anxiety and focus on acceptance around the type 1 diabetes.
Ran thorough blood tests to understand key nutrient levels and biomarkers of t1d health, immunity, and inflammation.
Reviewed CGM data together to spot patterns, especially around menstrual cycle hormonal shifts.
Modulation of the stress response: targetted foods and nutrients, lifestyle factors, and out of sessions homework.
By the end of the programme:
Stella’s HbA1c and cholesterol level had come down, and her time in range went from 50 to 81%.
She says, “for the first time in years my HbA1c has come down! It has stubbornly been stuck at 54 for the last few years, and is now 50. My cholesterol has also come down from 5.3 to 4.5. I told the nurse about your work and how it's really helped my diabetes understanding and management.”
She also saw an improvement in the gut symptoms she was experiencing. After daily stomach aches and bloating, she was symptom-free by the end of our work.
“I have loved working with Beth! After each of our sessions she provided me with such detailed food plans, and has helped me to manage my blood sugar levels. I now have such a better understanding of my body, and my time in range has improved. I'm so glad I came across Beth - she's so knowledgeable, helpful, and friendly, and I really enjoyed all our sessions together.”
2. Julie*
Main issue or challenge:
Julie came to me presenting with diabetes distress. She was guessing insulin doses, not able to weigh food, and not wanting to go hypo so purposefully ran high. She had been misdiagnosed as type 2, and despite managing her glucose levels with food and weight loss, she suspected this was an incorrect diagnosis. 6 years later, when she experienced DKA, she was re-diagnosed as having LADA (Latent Autoimmune Diabetes in Adults, also known as type 1.5). She also had a diagnosis of Hashimoto’s, had found herself in a pattern of yo-yo dieting, and wanted to get on top of her health again.
What we worked on:
Practical tools to support optimal meal planning, preparation, and regular eating, including anticipating stumbling blocks and co-creating proactive strategies.
Healing her food relationship: cultivating the ceremony of food, understanding which foods Julie liked to eat and finding ways to make this possible with her glucose management.
Dialling down inflammatory processes: that were most likely driving her insulin resistance, and other autoimmune conditions.
Optimising her insulin sensitivity: through gentle nutrition, mindful movement, and targetted nutrients.
Uncovering nutrient deficiencies via testing: correcting these deficiencies whilst also unpicking the route cause, and supporting optimal digestive processes to ensure adequate absorption of nutrients.
By the end of the programme:
At the beginning of our work, Julie’s HbA1c was in the 90s. When she emailed an update a few weeks after our sessions ended, this is what she said, “I have dropped my HbA1c from 90 to 66, I have lost 9kg, and my blood pressure is now 127/72 without meds.”
She’d also made some really positive life decisions too, which reduced her overall stress levels, and helped her prioritise what was meaningful to her.
“Beth is amazing. I was diagnosed with LADA in 2020 and have really struggled with controlling the diabetes, weight gain, self-esteem and further autoimmune diseases. I worked with Beth over the 12 weeks to look at getting all the ducks in a row. She was motivating and positive, taking time to think about me holistically. I had a number of life challenges and health issues during our time together and she helped me to navigate through this and the impact on my blood glucose levels. By the end of our time together my confidence has grown, my HbA1c and time in range has improved and I have learned ways to manage this. I still have more work to do, I think T1D never stops needing work, but Beth has started me on my way. The best decision I have made to look after myself - working with Beth!”
3. Mary*
Main issue or challenge:
Mary was referred to me by another practitioner. She had a recent diagnosis of T1D, and felt at a complete loss as to what she should and shouldn’t eat, and wanted support with her nutrition, exercise, and work/life balance. She was menopausal, had recently moved house, had slightly raised cholesterol levels, and had just come out of hospital after an emergency admission due to acutely infected gallbladder with large stones. She was also experiencing very loose stools and urgency to go to the loo.
What we worked on:
Balanced plates for each meal: ensuring all 3 macronutrients were present with her main meals.
Adopted an anti-inflammatory Mediterranean style of eating: for overall health, and recovery post t1d diagnosis.
Supported liver and gallbladder health: to promote optimal bile production and flow, and to optimise detoxification pathways in light of the gallbladder stones.
Managed cholesterol levels: through increasing soluble fibre, adding in a targetted clinical-grade probiotic, focusing on omega 3 sources, and adding in vitamin C-rich foods.
Nutritional education: specifically around carbohydrate counting, tips and tricks to make this easier, the glycaemic load of foods, food pairing to slow down carbohydrate absorption, and more!
By the end of the programme:
Mary felt so much more confident in not just her t1d health, but managing her digestion, and supporting her gallbladder. Her stools were more formed and she wasn’t rushing to the loo anymore.
She said, “thank you SOOOOO much for all the help you’ve given me over the past few months. I feel so very lucky to have found you - I couldn’t have wished for a better person to help me in my ongoing journey with T1D and nutrition.”
She was more able to engage in the healthcare system too, understanding what would be checked as part of her diabetes annual review, and discussing options around a carbohydrate-counting course like DAFNE.
“I cannot praise Beth enough for her expertise, wisdom and knowledge on all things nutritional and T1D. I feel blessed to have found her - she has helped me immensely and it has been an absolute joy to work with her and I would like to have her in my top pocket forever - she is a superstar!”
*client names changed to maintain confidentiality.
And there you go! 3 in-depth client stories that highlight the breadth and depth of this work. Come and Reset + Rebalance with us!
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5 clever tricks to eat well whilst home-working
As you read this, it’s very likely you’re staying at home, self-isolating and in full lockdown mode. Along with the massive shift in how we work, how we relate and how we communicate (virtual Hinge date, anyone?), how we eat has had to change too. For most of us, we’ll be consuming all three meals at home.
[Originally written for Sylk Magazine]
5 clever tricks to eat well whilst home-working
As you read this, it’s very likely you’re staying at home, self-isolating and in full lockdown mode. Along with the massive shift in how we work, how we relate and how we communicate (virtual Hinge date, anyone?), how we eat has had to change too. For most of us, we’ll be consuming all three meals at home.
Working from home is a bit like having one two many wines: the fantasy is so much better than the reality. It can be easy to slip into bad habits: hurriedly eating food over your laptop, working late into the evening and skipping dinner or letting two coffees become a satisfactory breakfast.
That’s why it’s super important to put your best fork forward and ensure you’re eating as well as you can during these uncertain and solitary times. Maybe you have more time on your hands (no commute) and you want to level up your cookery game? Perhaps you’ve realised a new-found importance for your body and keeping it well? I hear you.
I’m not here to discuss coronavirus, there is plenty of information out there, but what I *can* offer are nutritionist-approved tips & tricks, help & hacks to ensure you’re eating as well as you can to optimise your mind, body and soul.
Home-working Hacks
Get into your Groove
Our bodies and minds love routine. It’s hard when everything else is up in the air, but I would really encourage you to find structure where possible. If you’re anything like me, my new normal is a working day that revolves around food. It keeps me motivated, divides my day up nicely and means I avoid any hangriness.
Top tips:
- Establish set mealtimes and stick to this throughout the week.
- Take proper breaks, move away from your desk and power down your laptop. Use this time to connect with someone or do some deep breathing or read a book: just make sure you properly stop working.
Eat Real Food
Prioritise, where possible, whole foods (fruits, vegetables, grains, good quality meat & fish) and avoid heavily processed and nutritionally-void foods. At the end of the day, this is about balance – if you fancy some chips, go for it, but why not make them yourself using sweet potatoes and a bit of cinnamon? (The cinnamon is a game-changer BTW).
Top Tips:
- Limit processed foods (biscuits, shop-bought cakes, sweets) and enjoy as occasional treats.
- Focus on whole foods; aim for eight portions of fruits & veggies per day.
- Try cooking every meal from scratch.
Prep like a Pro
Remember all those times you wished you’d been able to make a proper lunch at home? Well now’s your time. With a bit of forethought, you can have delicious lunches fit for a Queen!
Top tips:
- Batch cook some recipes at the weekend (curries, stews & soups are a good shout, see recipe inspo below) and eat throughout the rest of the week.
- Fire up your oven at 9am, pop in some baking potatoes, and come 1pm you’ll have a warming and nourishing jacket spud.
- Stretch meals: if you’re roasting a chicken, have leftovers in a stir-fry the next day and make stock out of the carcass.
Get Creative
When you think of where to buy food, supermarkets probably spring to mind first, but there’s a whole range of other options out there – veg boxes, recipe box companies, milk delivery services. Now is the perfect time to sign up, or dig out your old subscriptions.
Top tips:
- Use recipes box companies like Mindful Chef or Farm Drop.
- Find a local greengrocer, butcher or fishmonger.
Love your Larder, Fawn over your Freezer
With isolation looming over you, it’s a good idea to make use of cupboard staples and freezer favourites. They keep longer than fresh, naturally, and are often cheaper. Plus, freezing food locks in vitamin and antioxidant content. This is all about feel-good food in a cinch.
Top tips:
- A handful of frozen blueberries in porridge or on pancakes.
- Some frozen peas in a stir-fry.
- Frozen spinach in a smoothie.
- Tins of pulses and beans offer up great plant-based sources of protein and high fibre amounts.
Larder & Freezer Friendly Foods Shopping List
I am most definitely not encouraging any panic buying, but if you did need to restock your larder or have an online shop due, these are my go-to cupboard staples that also pack a nutritional punch.
Canned oily fish (sardines, mackerel, anchovies, salmon, herring).
Excellent for a boost of omega 3 (an essential fatty acid that we can only find in food). Omega-3 fatty acids are known for their anti-inflammatory properties & fish is also a great source of protein.
Tinned tomatoes
A nutritional powerhouse full of vitamins C, E & K & high in lycopene, a bright red carotenoid that has powerful antioxidant activity. Tinned tomatoes often have higher amounts of lycopene compared to fresh.
Kidney beans
These legumes are packed with fibre & offer a good source of protein. They provide a range of B vitamins, including a healthy whack of folate. Try adding these to tomato-y soups, stews or blending them up in soups.
Frozen cauliflower
Packed with vitamin C & fibre. Offers liver support (cauliflower belongs to a group of vegetables called cruciferous, known to support detoxification pathways). An excellent addition to any curry or stew, or – my new fave trick – adding them to smoothies to create a rich & creamy texture.
Green tea
Contains high amounts of L-theanine, an amino acid which can support anxiety & concentration. Rich in polyphenols & EGCG, a powerful anti-inflammatory compound.
Frozen berries (blueberries, strawberries, raspberries)
Aka the darlings of my freezer! These guys are packed with antioxidants (molecules involved in protecting your cells from the effects of damaging free radicals). They're such a versatile staple, adding colour & nutrients to any smoothie, porridge or 9pm yogurt bowl.
Rolled oats
Loaded with fibre & beta glucans, a naturally-occurring polysaccharides (fancy way of saying starchy carbohydrates). Beta glucans can be useful in many immune conditions, including infection prevention, immune enhancing effects & as an antioxidant.
So there we have it, my top nutritional tips for eating well at home, some superstar foods to have in and some top-drawer recipes to power up your health and cooking.