All Posts By

Kate Taylor

Jun 29

MUMS CREAMY CHICKEN RISOTTO

By Cooking, Recipes No Comments

Mum is a lover of really easy meals. And being a mum myself I now know why. This isn’t like the traditional risotto you have to continuously stir, it’s adapted so you can out the lid on and come back when it’s pretty much done.

INGREDIENTS
1 tbsp rapeseed oil
2 medium chicken breasts (roughly 500g)
1 onion
350g arborio rice
1 packet of chicken flavoured cup of soup
1/2 a chicken stock cube
4 cups of boiling water (1L)
1/2 cup of frozen peas (100g)
1/2 cup of single cream
Black pepper
Dried mixed herbs
Parmesan cheese

METHOD
Heat the oil in a large pan over a medium heat.
Brown the chicken and onion with some black pepper and dried mixed herbs.
Add the rice and stir for 1 minute.
Add the cup of soup mix, stock cube and water. Stir.
Turn down the heat, cover and simmer for 15 minutes. Stir occasionally to avoid sticking.
Add the peas and cream and cook uncovered for a further 5 minutes. If the risotto is starting to stick, loosen with a dash of extra water.
Serve with a sprinkle of black pepper and grated parmesan cheese.

Jun 17

Nutrition as we age

By Food for thought, Guidelines, Hydration, Tips No Comments

A topic I don’t spend enough time talking about, however it’s only after recent discussions with my parents, in laws and my husband’s 92 year old nan that I’ve realised it’s a particularly niche area that not many people know much about. I actually spoke at a retirement home on this topic in late 2019 and shared some easy tips the residents could implement themselves or with the help of their own families.

This is especially important at a time when loneliness and being isolated can impact your nutrition status too.

Nutritional requirements change as we hit our late 30’s, into our 40’s and onwards from there. It’s never too late to start but by building these habits early it means you’ll be setting yourself up for when you are just that little bit older. Without trying to over complicate things, and in no particular order, here are just a few science backed tips that can help.

Protein.

Research suggest that as we age, we actually need more protein, yet we tend to consume much less (Morley et al, 2016). Think about your grandparents, would they consume a good source of protein at every meal. Probably not. If we could get every care and retirement home to provide a protein-based drink per day imagine the difference that could make to the elderly population. An increase in protein consumption can assist with the reduction of muscle wastage and even improve rates of new muscle being built. Less muscle to support our frame means we are more likely to fall. Less people falling means less pressure on the NHS and more people living with a better quality of life. Obviously, encouraging protein consumption through consuming protein rich foods would be far more beneficial from a nutritional standpoint but for convenience a drink may be more suitable. Perhaps framing it like a milkshake might get more individuals onboard?

Hydration.

Of all the topics we covered at the retirement home, hydration definitely had the most interest and questions, which in all honesty is great because it means a lot of these residents weren’t hydrated enough. I sent a post workshop follow up with the urine colour chart for them to use. Last year I bought dad a water bottle, he was never drinking enough (water that is). Now every time we Facetime he has it with him, like he’s proving a point. Being dehydrated can lead you to feel less energised, tired and generally flat. It’s a big easy win. Make sure you use a reusable bottle if you can too.

Vitamin D supplementation.

In the UK everyone over the age of one is currently required to take a supplement of 10ug (micrograms) of vitamin D3 per day. This has now been extended to cover not only winter months but also the summer months too due to us being in lock down because of Covid-19. Those with darker skin should also take a vitamin D supplement all year round as they aren’t able to absorb as much vitamin D3 from sunlight due to their skin pigmentation. This also applies to the older population group too, coupled with the fact this group of people spend a fairly large amount of time indoors. Vitamin D is involved in many things, namely, the maintenance of strong bones and teeth, supporting our immune system and has positive associations with mood. It comes in tablets or sprays which may be suitable for those who have trouble swallowing.

Fish oil supplementation, AKA Omega 3.

The research on fish oil intake and supplementation is only growing. Fish oil is comprised of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show it positively effects the bodies reduced ability to build muscle in the elderly (anabolic resistance). As well as helping to facilitate weight loss and assist in improvements with depression. Yet the majority of the adult population fail to consume the recommendation of one portion of oily fish per week which is our main source of omega 3. One average portion is thought to contain around 450mg (milligrams) of EPA & DHA combined. Recommendation wise if you consume no oily fish (salmon, herring, mackerel, trout, sardines, pilchards) you are looking at anywhere between 300-1800 milligrams per day.

If you are taking any blood thinning medication (such as Warfarin) then you should consult your GP before taking a fish oil supplement due to it having similar effects on the blood. You can obtain omega 3 from other food sources however the dose is very low. These include linseeds, rapeseed oil, walnuts and pumpkin seeds. For those with allergies to fish or on a vegetarian/vegan diet there are algae sourced supplements available.

Resistance training.

This was another really good tip for the retirement home in particular as the warden mentioned that they offer chair workouts but don’t usually get a lot of uptake. Your body weight is enough, no expensive equipment is needed. So many people still just focus on cardiovascular exercise in a bid to burn more calories, however by doing resistance/strength training once or twice a week you are in fact strengthening your muscles so when you do go for that run, walk or cycle you’ll perform better and recover faster. As we age, continuing to strength train helps reduce muscle wastage and maintains our bone strength.

In summary….

As always my motto is if every attendee takes just one thing away from every workshop, blog post or social media caption that helps them, then my job is done. And quote of the day goes to one gentleman who was walking outside when I left. In his words “when I heard a nutritionist was coming in, I thought it was going to be really boring, but I actually learnt so much, thankyou!” And that’s what this job is all about.

I’m also pleased to say, mum and dad are now delving into the world of protein shakes and taking regular fish oil supplements, if they can, you can.

May 26

ICED COFFEE SHAKE

By Recipes No Comments

Due to popular demand. And endless sunshine. It’s an easy one

INGREDIENTS

1 scoop vanilla protein (whey or vegan)
Ice
150ml milk of your choice
Water
Coffee

METHOD
Boil the kettle
Melt 1 teaspoon of coffee with a dash of water
Put all ingredients into a blender
Blend

May 19

SUMMER SHAKE

By Recipes No Comments

I’m always asked about protein shakes. Yes they are a healthy part of our diet and can be a convenient way to get protein in. Here’s a quick recipe. This one works best with a fruit flavoured powder.

INGREDIENTS

Ice
Water
1 scoop banana whey
Handful of spinach
2 pineapple rings
Semi skimmed milk

METHOD
Blend

May 14

#38 THE VEGAN DIET

By Sunday Shutdown Series No Comments

SUNDAY SHUTDOWN #38 THE VEGAN DIET

I was asked by one of my high school friends to cover this. And with good reason too. I have previously discussed it in my post on The Gamechangers movie on Netflix if you’d like some further reading.

The vegan diet gets hailed as the be all and end all of healthy eating sometimes. And whilst there are elements of it we can all take into our current lifestyle I wanted to set the record straight.

The main things to think about

  • Excluding all animal products from the human diet isn’t suitable for most people, it can leave the diet lacking vital nutrients and also be a form of controlled obsessive eating masking other problems like eating disorders.
  • Vitamin B12 is an essential nutrient which only comes from animals. We cannot make it in our own body. Therefore if we don’t consume animal products we must take a supplement. This is fine in principal, we do it for other nutrients too. However it’s worth noting that when we obtain nutrients from food we get other nutrients too. So in this instance, we get B12 from animal sources but we can also get protein, dietary fats, iron and zinc to name a few.
  • Dairy is the main source of iodine for the human population. It can also be obtained from things such as seaweed however not in the same quantities. To date we have no data on how iodine deficiency may or may not affect those adopting a vegan diet. Iodine is important for brain development, particularly for pregnant women and their babies.
  • From an environmental perspective, yes consuming less meat is advisable. But if we all just stopped consuming animal products, we’d be in a bit of a pickle too. Take the current state of affairs in the UK.
  • Dairies are having to throw away excess milk because it’s not in demand as much as it was. This is because the hospitality sector has near on closed down. Imagine if everyone stopped consuming milk. That’s just one example.
  • What about for losing weight. There is no superior diet for losing weight. It comes down to consistently being a in a calorie deficit.
  • You can safely consume a vegan diet, I’d just ensure you get some advice to ensure you aren’t lacking any macro or micro nutrients. .

So my advice….

Consume less meat. Consume less dairy. Don’t exclude them completely unless its for a medical or ethical reason.

Apr 28

ZUCCHINI SLICE

By Recipes No Comments

A true Australian staple as a kid. Hot or cold. At a BBQ or in your lunch box. Keeps in the fridge for 3 days.

INGREDIENTS
400g Zucchini / Courgette for those in the U.K. (about 2 medium ones)
5 free range eggs
100g of bacon pieces or sliced ham
1 Onion
150g Self raising flour
120g Cheddar cheese
60ml veg oil

METHOD
Preheat the oven to 170C.
Line a pan with baking paper (roughly 20cm x 30cm. Many roasting trays are about this size).
Finely chop the onion and grated the zucchini and cheese.
Whisk the eggs in a large bowl.
Add the flour and stir until combined.
Mix in the remaining ingredients and season with black pepper.
Pour into baking tray and cook for around 30mins.
A butter knife should come out clean when checking if cooked and it should be lightly brown on top.
Once cooled cut into bars. Serve cold, it’s much better and less gooey.

Apr 26

#37 Soya

By Sunday Shutdown Series No Comments

SUNDAY SHUTDOWN #37 SOYA

I get this question all the time – “but I heard soya isn’t good for you is it because of the estrogen?” Let’s debunk this shall we.

What is soya?

Soya is a legume and popular nowadays as a milk alternative. It is also consumed as soya beans (edamame) and tofu.

Why do people think soya is “bad”?

The majority of the evidence around soya being “bad” for you comes from animal studies and those conducted in a lab. We know that the findings from these studies cannot be applied to humans as we are a different species all together and how something affects animals is different to how it can affect humans (I’ve discussed this before). Soy contains phytoestrogens. These are different to the hormone estrogen found in the body. Even though they both contain the word estrogen, the way they function is very different.

Soy consumption in Asian populations and cardiovascular disease

The body of thought existing around soy consumption in Asian population groups and a lower rate of cardiovascular disease has never been proven. Whilst, Asian populations consume a large volume of soy based products and yes there is a lower rate of cardiovascular disease, research has failed to show this is the cause. This population group also consume a wide variety of other foods (think fruit and veggies) which we don’t in the western world. They are also less stressed, they live in sunnier climates and are far more social than we are. This all plays a role in health and cannot be excluded from the conversation.

Soy consumption and bone health

Bone health, particularly in post-menopausal women. This has been well researched and concluded that there is a positive association with soy consumption and increased bone mineral density. This means it’s good for your bone health. However it’s not known if this is because of the protein and calcium content of soy which is similar to cows milk or because of the isoflavones (a compound found in soy). It certainly hasn’t been shown to be detrimental though. (Messina. M. 2016)

A few studies have reported a reduction in blood pressure although this wasn’t the main aim of those studies, therefore further research is needed here.

Soy consumption and breast cancer

Finally, when looking at the evidence on soy consumption and breast cancer a review in 2010 (Hilakivi-Clarke et al) concluded that soy consumption throughout your life can have a protective effect. This is also the case when discussing menopausal symptoms and bone loss. This doesn’t mean you should only consume soy, it means consuming it as part of your diet is safe, encouraged and actually starting it in your youth may have benefits when you are older.

My advice….

…if you cannot consume dairy and need a milk alternative then soya is a good choice. Actually out of all the milk alternatives soys protein content is highest in comparison to dairy, the others don’t stand a chance. And anyone who’s preaching that soy consumption is detrimental to your health…I’d be asking for the studies proving it.

Apr 21

CURRIED SAUSAGES

By Recipes No Comments

A family classic passed down from my nanna, to mum and now to me and my sister.

INGREDIENTS
1 large onion
1 small apple
1 teaspoon salted butter or margarine
1 teaspoon curry powder
1 teaspoon plain flour
1 cup (250ml) water
1 desertspoon strawberry jam
1 dessertspoon chutney
1 dessertspoon tomato ketchup
1 teaspoon sugar
handful sultanans
8 sausages of any flavour (i used half pork and half beef)

METHOD
Preheat the oven to 180C.
Roughly chop the onion and apple, discarding the core.
Add the butter/margarine, onion and apple to a pan on a medium heat and cook stirring occasionally until brown. If you have a pan that is oven proof then use that (as this will go in the oven later).
While that’s cooking on the hob, cook your sausages under the grill or in the oven.
Mix the curry powder and flour with a dash of water to a smooth paste.
Add this, the water, jam, chutney, tomato ketchup, sugar and sultanas to the pan once the onions and apple have browned.
Turn the heat down to low, stir until combined and after 2 minutes turn off.
Once the sausages are cooked, slice them into circles and add to the mixture. Stir to combine.
Place the mixture in a baking dish (or use the pan you have from the beginning if it’s oven proof) in the oven for 20 minutes until bubbling.
Serve with mashed potato or rice.
TIP: When making mash I leave the skin on as it adds extra fibre and just deal with it being a little lumpy.

Apr 21

BOMBAY SLAW

By Recipes No Comments

This is a recipe that was a favourite at my previous job at Gather & Gather I always make it for BBQs with friends and family and so many people love it, I hope you do too.

INGREDIENTS

1 red cabbage
1 white cabbage
4 red onions
6 carrots
1 bunch of coriander
Juice of 4 limes
300ml sweet chilli sauce
250g Bombay mix
2 tbsp toasted pumpkin seeds
Salt and black pepper

METHOD

Evenly shred all the vegetables and grate the carrot. Pour in the lime juice and sweet chilli sauce.
Marinate in the fridge for at least 2 hours.
Toast the pumpkin seeds over a low heat until they start to pop.
Stir through the Bombay mix and coriander, Top with the pumpkin seeds.
Serve.

NOTE: don’t stir the Bombay mix in too long before serving or it will go mushy.

Apr 06

Pregnancy post #8 – my birth story

By Personal, Pregnancy No Comments

The reason I am sharing my story is because when I was pregnant I found a lot of comfort in reading other mother’s stories and learning about all the different ways labour and birth can go. It gave me comfort and educated me to prepare for my own. I hope this can do the same for those reading this.

Summary

  • First Time Mum
  • 41 + 2
  • 9/2/2020
  • Baby boy (gender known)
  • Kit Taylor Law
  • 7lb 5oz
  • MLU, labour ward, c-section, TENS machine, pethidine, epidural

How it all started

Exactly 41 weeks, on my dad’s birthday I woke up at 20 past 1 in the morning with contractions. They were quite strong as even after taking 2 paracetamol I couldn’t get back to sleep so I sat up in the living room trying not to wake my husband. However, he knew I’d got up and came to see what was going on at 238am (he was very specific about the time). At this stage I called the hospital to let them know my labour had started but my waters were still intact and they said to stay at home which was my plan anyway.

We started timing the contractions using the Freya app (from The Positive Birth Company) and by 6am I was having 3 in 10 minutes so we decided to head to the hospital. For me, all my contractions were in my back, which I’d later find out was due to baby being back to back, I never felt a contraction in my tummy throughout my entire labour. Having planned to birth on the midwife led unit we headed straight there, I was examined to be told I was 1cm dilated. Most people have said how disheartened they would have been, but for me I was fine because I knew where I was at and could manage it. The midwife also told me that even though I felt contractions she thought perhaps some of them were actually just the baby moving rather than a true contraction. We headed home, I hopped in the bath and we waited it out. My waters went at 830am. I’ll never forget it because we were watching Phillip Schofield on This Morning tell the world he was gay. I called the hospital and they told us to come in when we were ready, we got there at about 11am.

The hospital

Again, we were given a room on the midwife led unit and I laboured there all day and all night until about 130am the following morning. During this time, I couldn’t eat, vomited all over myself and my husband, used the shower to help with my contractions, also used the TENS machine and opted for pethidine as a source of pain relief. After being examined twice throughout the day and night I was only 3cm dilated despite being in labour for 24 hours and the midwives advised me it was best to move up to the labour ward where baby could be monitored more closely. I wasn’t having a water birth (which I’d hoped for), but I was ok with that.

Moving to the labour ward

The midwives put me in a wheelchair, and we arrived upstairs. Thankfully the midwives looking after me stayed with me until their shift ended at 8am. I was still 3cm. They hooked me and baby up for monitoring (with a clip on his head) and after discussions I was put on the syntocinon drip to try and make my contractions stronger. At this point the pethidine was due to be topped up but we decided against it as we were also considering an epidural and couldn’t have both. After discussions I opted for the epidural in a bid to get some rest, I’d been awake for over 24 hours at this point. This is the first of two instances where things didn’t go very smoothly. They had me prepped, sprayed the cold spray on my back and the anesthetist got called away to an emergency, I waited 4 hours for another one to come, with no pain relief. Needless to say at 4am when I finally got my epidural, I slept for a good few hours. The drip was still going, however, not quite as everyone had hoped. Every time the dose of hormone was increased, to try and make the contractions stronger and in essence help me to dilate, baby’s heart rate would drop and it was taking longer to recover each time. In essence, they couldn’t increase the hormone enough to help me dilate without a risk to baby. After 14 hours on the drip, and me now being 5cm dilated at most the consultant came in and advised that it would be best to try another 4 hours and then we would do a c section if there was no further progress.

Final decisions

In the midst of all this happening there were so many other people coming in, all disagreeing with each other, looking at the chart, talking to the midwives and me and I was feeling even more uncomfortable as each minute passed. I had told my hubby to go home (we only live 5 minutes from the hospital) have a shower and freshen up. An hour into the next 4 hours I wasn’t comfortable with how things were going anymore, the consultant came back and I told her to take me for a c section, this was about 8pm (43 hours after my first contraction and 36 hours after my waters had gone). I was upset because I hadn’t eaten in 2 days, was only half-way to being 10cm and was sick of too many opinions and changes. However, I will say I felt so empowered that I had made the final decision for us and our baby. I called my husband to come back as soon as possible, it wasn’t an emergency as baby was ok because they turned the drip off. I was still contracting naturally but just not very strong.

At 10pm they wheeled us down to theatre. I was just about to be transferred to the theatre table to be told there was an emergency of higher priority than me, so I was wheeled back to my room. Finally, at 10 past midnight on the 9th of February we went back to theatre and at 0034 Kit Taylor Law joined our family. He cried straight away which was music to our ears. When the surgeons took him out, they confirmed the cord was around his head, which explains why I wouldn’t dilate. The midwives were hoping that by having me on the drip he would move and the cord would come free but it didn’t. Now I have some answers it’s much easier for me to process what happened.

Afterthoughts

Whilst I didn’t like the consultant, or her decisions I cannot speak highly enough of the midwives, across all four shifts who supported me during labour, three of them even came to visit me on the ward the following day. My husband was also my rock, without him I could not have got through those two days and all that followed, I’ll be forever grateful.

I also cannot speak highly enough of The Positive Birth Company, which I firmly believe helped frame my mindset for labour and birth and contributed to how I feel today. Positive, happy and content I made the right decisions.