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INSERT INTO `node__body` VALUES ('testimonial',0,34,117,'en',0,'<p>\"It was empowering discussing my food diary and simple, practical changes that I can make. In particular, choosing a few main points to action helped me to focus my efforts, feel motivated and not overwhelmed.\"</p>','','basic_html'),('testimonial',0,35,118,'en',0,'<p>\"Enjoyed making positive steps towards understanding my body and it\'s needs\"</p>','','basic_html'),('testimonial',0,36,119,'en',0,'<p>\"What I enjoyed the most was the hands on approach, relaxed atmosphere and info delivered by someone who is clearly passionate about what they\'re doing\"</p>','','basic_html'),('testimonial',0,37,120,'en',0,'<p>“Brilliant insight and looking forward to making clear actions based on those insights. Would highly recommend!”</p>','','basic_html'),('testimonial',0,38,121,'en',0,'<p>\"I think you are offering a really important service. Everyone was very professional yet warm and welcoming which created a safe environment for participants to express themselves and make the most of the learning opportunity.\"</p>','','basic_html'),('article',0,44,282,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p>','','basic_html'),('article',0,46,283,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,47,174,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Gino’s culinary journey is one that blends passion with purpose, turning a lifelong love of cooking into a mission to nourish both body and soul. His path has taken him from the warmth of his family kitchen to the demanding world of fine dining, and now to NuMi, where his expertise is helping others reconnect with the food they eat. We’re excited to introduce you to Gino, our talented in-house chef, whose dedication to wholesome, flavorful cooking is at the heart of everything we do.</p>','','basic_html'),('article',0,48,193,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Clyre’s journey into holistic healing is deeply rooted in her lifelong connection to nature and a passion for nurturing both body and soul. With a background in nursing and extensive experience in complementary therapies, she brings a unique blend of traditional knowledge and alternative practices to her work. We’re delighted to introduce Clyre, whose commitment to reducing stress and restoring balance in her clients’ lives is at the heart of her healing approach at NuMi.</p><p><strong>A Journey Rooted in Connection and Healing</strong><br>Clyre’s story begins in Reading, but she grew up in the serene surroundings of Bath, in a hardworking and thoughtful family. While her family leaned towards logical, scientific thinking, Clyre was always more attuned to the intuitive and emotional aspects of life. From an early age, she sensed that there was more to the world than what could be seen, feeling a deep connection to nature and animals. As a child, she instinctively practised healing on her pets, guided by an inner belief in the power of touch. This love for nature eventually expanded into a fascination with the Moon, planets, and the influence of astrology and moon cycles on our lives.<br><br><strong>Nursing: A Catalyst for Lifelong Learning</strong><br>After completing her A Levels, Clyre spent a gap year in Sweden as an au pair, where she discovered the invigorating health benefits of saunas and cold water dips. She then pursued Nurse Training at Southampton University College of Nursing and Midwifery from 1992 to 1995. This period was transformative for Clyre, igniting her lifelong interest in health and well-being. Her nursing education exposed her to a broad spectrum of human experience, covering sociology, psychology, and physiology, and included diverse placements across various specialities. It was here that Clyre’s curiosity deepened, particularly in human psychology and the broader, interconnected causes of dis-ease. She began to see health not just as a physical condition but as something deeply linked to an individual’s life story and even their ancestry.<br><br><strong>Exploring Alternative Healing</strong><br>During her nursing years, Clyre’s interest in alternative medicine and holistic healing grew. She earned a Massage Practitioner qualification in London and immersed herself in literature on spiritual growth, alternative therapies, and holistic health. Books like The Celestine Prophecy, The Alchemist, and works by Carolyn Myss and Deepak Chopra resonated deeply with her, reinforcing her belief in the connection between mind, body, spirit, and nature. In 1997, she completed a Natural Nutrition Course in London, which became a pivotal moment in her understanding of health and healing, particularly the idea that everything originates somewhere and can only change, not disappear.<br><br><strong>A Shift Towards Complementary Therapies</strong><br>After working in an HIV/AIDS and STD clinic at Chelsea &amp; Westminster Hospital, Clyre realised that mainstream nursing was becoming increasingly limiting for her. She sought a more empowering approach to patient care, which led her to the Royal London Homoeopathic Hospital, where she worked as a Complementary Therapy Nurse Practitioner. Here, she delved into vibrational medicine through homoeopathy and flower essences, and also completed her Reflexology training and Reiki levels 1 and 2. Her work at Charing Cross Hospital’s Oncology Department, providing complementary therapies to cancer patients, reinforced her belief in the healing power of massage and reflexology.<br>&nbsp;</p>','','basic_html'),('article',0,50,281,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>We’re thrilled to introduce you to Clair, our home cook consultant! With a career in, out and next to commercial kitchens and hospitality Clair has vast experience working with food and sourcing excellent ingredients. Alongside her professional career, with 4 kids, Clair knows her way around feeding a small army – so has provided NuMi with brilliant ‘home-cook’ insights to make sure our bespoke recipes are all; delicious, nutritious and accessible to home cooks.<br><br><strong>A Potted History</strong><br>Clair has worked as a professional chef and hospitality business owner for more than 2 decades – including Holt’s very own Byfords – and with it brings lots of valuable insights and experience to our NuMi team. Putting together great tasting dishes, understanding flavour – but also the practical elements like cost and ingredient accessibility is second nature for her. Being able to lean into this knowledge has left a marked stamp on our NuMi recipe book.<br><br><strong>Home-cook Insights</strong><br>Alongside her professional experience she also has excellent insight making meals for ‘all the family’ with tips, hacks and hints to bulk, batch and adapt meals to fit in with a busy schedule. We call this “The Clair Flair”. Below are two of Clairs favourite recipes she loves to make and eat at home.&nbsp;<br>&nbsp;</p>','','basic_html'),('article',0,51,251,'en',0,'<p>Boost your health with fibre! Discover our 5 top sources of fibre and learn how to incorporate them into your meals for better digestion and overall well-being. Check out our latest article for tips and insights.</p>','','basic_html'),('article',0,52,450,'en',0,'<p>Snacking isn\'t the enemy! Discover how healthy snacks can help stabilise your blood sugar levels and keep your energy stable throughout the day. Our latest article quizzes our in house expert Sarah and shares a few of our favourite nutritious snack ideas.</p>','','basic_html'),('article',0,53,252,'en',0,'<p>Confused by food labels? Our latest post breaks it down for you! Learn how to read nutritional info and understand serving sizes with Sarah to make healthier choices.</p>','','basic_html'),('article',0,54,449,'en',0,'<p>Life\'s twists and turns got you feeling off an even keel? Build resilience and bounce back stronger! Our latest post shares gentle tips on overcoming health setbacks, positive mental strategies, and practical steps to regain your routine with advice from our partner, Eve.</p>','','basic_html'),('article',0,55,280,'en',0,'<p>Ready to add more plants to your diet? Discover five simple swaps to boost your plant intake and enhance your health! From breakfast to desserts, our latest post offers practical tips and delicious ideas from our in-house chef, Gino. Join our <a href=\"https://numi.org.uk/classes-and-workshops\">nutrition workshops</a> to learn more about plant-based eating and healthy swaps.</p>','','basic_html'),('article',0,70,307,'en',0,'<p>Managing Irritable Bowel Syndrome (IBS) can be a delicate balance, but with the right approach, flare-ups can be significantly reduced. IBS affects each individual differently, so it’s important to adopt a personalised plan that addresses dietary triggers, stress management, and lifestyle habits. This blog has been written in collaboration with NuMi Health Coach and Partner, Sarah, on how you can take control of your symptoms.</p><p><strong>1. Dietary Adjustments</strong><br>Diet plays a crucial role in managing IBS, as certain foods can trigger flare-ups while others support a healthy gut. Homemade meals prepared with fresh, whole ingredients are ideal, as they allow better control over what you consume. Incorporating high-fibre foods such as wholegrains, fruits, and vegetables supports gut health by aiding digestion and promoting a balanced gut microbiome. Including a source of protein, like lean meats, fish, or plant-based alternatives, helps repair and maintain the gut lining, while fermented foods like yoghurt, kefir, or sauerkraut introduce beneficial bacteria that encourage a diverse gut microbiome. If you’re looking for home cooking inspiration check out our range of recipes in our&nbsp;<a href=\"https://numi.org.uk/recipes\">Online Recipe Book</a>.</p><p dir=\"ltr\">Keeping a food diary for a few weeks can be valuable for identifying personal triggers. Common culprits include dairy products, artificial sweeteners (e.g., sorbitol), caffeine, alcohol, and carbonated drinks, all of which can irritate the gut in some individuals. By recording your meals and symptoms, you can pinpoint which foods to avoid and adjust your diet accordingly.</p><p dir=\"ltr\"><strong>2. Stress Management</strong><br>Stress is known to aggravate IBS symptoms, making relaxation techniques a vital part of symptom management. Activities such as meditation, yoga, or even simple breathing exercises can help maintain a calm digestive system. Regular exercise is also beneficial—not only does it reduce stress, but it also helps regulate bowel movements. Gentle activities like walking, especially after meals, can alleviate discomfort, while more structured workouts can help manage stress levels and improve overall well-being. Engaging in mindfulness practices has been shown to have a positive impact on the gut-brain axis, which plays a role in regulating IBS symptoms.</p><p dir=\"ltr\"><strong>3. Aligning with Your Circadian Rhythm</strong><br>Gut health is intricately linked to your circadian rhythm, or internal body clock, which influences hormonal regulation and digestive function. Exposure to natural light in the morning helps regulate this rhythm, impacting hormones like serotonin (which promotes gut motility) and melatonin (which supports gut barrier repair during sleep). Aim for 5 to 30 minutes of morning sunlight, even on cloudy days, to support your circadian rhythm and improve gut health. Proper sleep hygiene also plays a role; try to maintain a regular sleep schedule and create a restful nighttime environment to further support your digestive system.</p><p dir=\"ltr\"><strong>4. Building a Personalised IBS Management Plan</strong><br>Managing IBS effectively requires a plan tailored to your specific symptoms, lifestyle, and triggers. It’s important to remember that what works for one person may not be suitable for another, so listening to your body and adjusting your routine accordingly is essential. Finding a balance between dietary choices, stress management, and lifestyle habits can significantly improve symptom control and quality of life.</p><p dir=\"ltr\"><strong>Supporting Your IBS Journey with NuMi</strong><br>We understand the complexities of managing IBS and provide a range of services to help you take control of your symptoms. Our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a> offer insights into your digestive health, allowing us to tailor diet plans that meet your specific needs and preferences. With our personalised approach, you’ll receive guidance on dietary adjustments, stress reduction techniques, and lifestyle changes designed to improve your gut health and overall well-being. Let us support you on your journey to better symptom management and a healthier, happier life.</p><p dir=\"ltr\"><strong>Sources</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/\">Irritable Bowel Syndrome (IBS) Overview</a>.</li><li dir=\"ltr\">British Dietetic Association. (n.d.). Irritable Bowel Syndrome and Diet.</li><li dir=\"ltr\">Harvard Medical School. (2020).&nbsp;<a href=\"https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection\">Understanding the Gut-Brain Connection</a>.</li></ol>','','basic_html'),('article',0,76,314,'en',0,'<p>The idea of a \'One Size Fits All\' approach to nutrition is increasingly being challenged as we gain a deeper understanding of the complexities behind individual dietary needs. Generic diet plans often overlook critical factors such as genetics, lifestyle, and health conditions, which can lead to unsatisfactory results or even unintended negative effects. In contrast, personalised nutrition tailors dietary guidance to each person\'s unique characteristics, offering more effective and sustainable outcomes. At NuMi, we support this approach through our comprehensive&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a>, designed to identify what will help you achieve your specific health goals. This blog is written in collaboration with&nbsp;<a href=\"https://numi.org.uk/blog/get-know-our-numi-partners-meet-sarah\">Sarah Marling</a> and explores why it’s time to move beyond generic diet plans and focus on what your body truly needs.</p><h5><strong>The Impact of Genetics on Nutritional Needs</strong></h5><p dir=\"ltr\">Our genetic makeup plays a significant role in how our bodies respond to certain foods. For example, some people have genetic variations that affect how they metabolise nutrients, such as fats or carbohydrates. Research has shown that individuals with a predisposition to type 2 diabetes may benefit from diets with lower glycaemic load to better manage blood sugar levels, while those with a genetic risk of cardiovascular disease might focus on reducing saturated fats and increasing omega-3 intake. These genetic differences underscore the limitations of generic diet plans, which often fail to provide the nuanced guidance necessary for individuals with distinct genetic profiles.</p><h5><strong>Lifestyle Factors Shape Dietary Requirements</strong></h5><p>Aside from genetics, lifestyle factors such as exercise habits, sleep quality, and stress levels significantly influence dietary needs. For someone who leads an active lifestyle, for instance, higher protein intake and additional carbohydrates may be necessary to support muscle repair and sustained energy levels throughout the day. On the other hand, a sedentary person might benefit more from a diet with lower caloric intake but richer in micronutrients to maintain a healthy weight and energy balance.&nbsp;</p><p>Stress and sleep patterns can also affect metabolism and appetite; a personalised dietary approach can help mitigate these effects by focusing on foods that support better sleep and stress management, such as magnesium-rich foods for relaxation. Our top pick for a magnesium boost is our&nbsp;<a href=\"https://numi.org.uk/blog/blueberry-and-almond-overnight-oats\">Blueberry and Almond Overnight Oats</a>&nbsp;</p><img data-entity-uuid=\"a66449a7-9839-4eb9-aceb-c1446786bb45\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Blueberry.jpg\" width=\"700\" height=\"350\" alt=\"\"><h5><strong>Health Conditions and Special Dietary Considerations</strong></h5><p>Health conditions further complicate nutritional needs, making personalised diet plans essential for some individuals. For example, someone with irritable bowel syndrome (IBS) might need to avoid specific food groups, while those with high cholesterol may focus on heart-healthy fats. A generic diet may not account for such medical conditions, potentially worsening symptoms or hindering progress toward health goals. Personalised nutrition plans can adapt to these needs, providing tailored recommendations that support overall well-being while addressing specific health challenges.</p><h5><strong>NuMi\'s Approach to Personalised Nutrition</strong></h5><p dir=\"ltr\">At NuMi, we recognise that each individual’s path to wellness is different. That\'s why we offer tools and resources that help craft a personalised nutrition plan suited to your needs. Our meal plans are customised to match your lifestyle, preferences, and health objectives, while our app tracks how your dietary choices impact your energy, mood, and overall progress. Whether you’re managing a health condition, training for an event, or simply looking to improve your daily nutrition, we support you in finding a sustainable balance that works for you.</p><p dir=\"ltr\">Personalised nutrition is not just about reaching specific health goals—it\'s about creating a lifestyle that nourishes your body in the way that suits you best. By moving beyond a \'One Size Fits All\' approach, you can unlock more effective, enjoyable, and lasting health outcomes.</p><p dir=\"ltr\"><strong>Book your&nbsp;</strong><a href=\"https://numi.org.uk/health-checks\"><strong>Health Check</strong></a><strong> today</strong></p><ol><li dir=\"ltr\"><strong>Harvard T.H. Chan School of Public Health</strong>. (n.d.).&nbsp;<a href=\"https://www.hsph.harvard.edu/nutritionsource/precision-nutrition/\">Precision Nutrition: A New Approach to Nutrition Science</a>.</li><li dir=\"ltr\"><strong>European Society for Clinical Nutrition and Metabolism (ESPEN)</strong>. (2020).&nbsp;<a href=\"https://www.researchgate.net/profile/Suzie-Ferrie/publication/372290364_A_Global_Analysis_of_Nutrition_Support_Practices_in_Patients_undergoing_Cytoreductive_Surgery_and_Hyperthermic_Intraperitoneal_Chemotherapy_for_Peritoneal_Malignancy/links/64c08f718de7ed28bac3018d/A-Global-Analysis-of-Nutrition-Support-Practices-in-Patients-undergoing-Cytoreductive-Surgery-and-Hyperthermic-Intraperitoneal-Chemotherapy-for-Peritoneal-Malignancy.pdf\">Guidelines on Specialised Nutrition</a>.</li><li dir=\"ltr\"><strong>NHS UK</strong>. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/live-well/eat-well/\">Nutrition and Diet</a>.</li></ol>','','basic_html'),('article',0,77,446,'en',0,'<p dir=\"ltr\"><strong>1. Prioritise a Balanced Diet:</strong></p><p dir=\"ltr\">A diet rich in whole foods not only supports hormone balance but also helps reduce common symptoms like hot flashes, mood swings, and fatigue. Include plenty of fruits, vegetables, and whole grains to ensure a good mix of vitamins and minerals. Foods high in omega-3 fatty acids, such as oily fish (salmon, mackerel), flaxseeds, and walnuts, can help regulate hormone levels and may reduce the frequency of hot flashes. Additionally, make sure you get enough calcium and vitamin D to support bone health, as the risk of osteoporosis increases with the emergence of menopause. Dairy products, fortified plant-based alternatives, and leafy greens are all good sources.&nbsp;</p><p dir=\"ltr\">Our favourite dish to ‘prescribe’ is our delicious&nbsp;<a href=\"https://numi.org.uk/blog/walnut-crusted-salmon-asparagus-and-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus and Broccoli Fried Rice</a> packed with omega-3s, you’ll be eating a tasty meal full of fibre, protein and plenty of healthy fats. You can check out a brilliant range of NuMi developed recipes&nbsp;<a href=\"https://numi.org.uk/recipes\">here</a>.&nbsp;</p><p dir=\"ltr\">If you’re looking for more support planning your meals, consider exploring our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Check Packages</a> which all include tailored nutritional consultations with meal plans built around you.</p><img src=\"/sites/default/files/inline-images/salmon.jpg\" data-entity-uuid=\"4bd119fa-ad7d-4deb-ac1e-cc762f0b6ba8\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>2. Stay Active:</strong><br>Regular physical activity offers multiple benefits during menopause, from weight management to mood enhancement from endorphins; alleviating pain and lowering stress amongst others. Exercise helps boost energy levels, reduces anxiety, and improves sleep quality. In Norfolk women experiencing menopause symptoms can take advantage of the county\'s natural beauty – making staying active more enjoyable.</p><p dir=\"ltr\">Here at NuMi we love&nbsp;<a href=\"https://www.nationaltrail.co.uk/en_GB/trails/peddars-way-and-norfolk-coast-path/\">Peddars Way and Norfolk Coast Path</a>! Both provide picturesque walking routes that allow you to combine exercise with nature. Whether you prefer a leisurely stroll along the coast or a brisk hike through heathlands, these trails cater to different fitness levels with a variety of trail lengths.</p><p dir=\"ltr\">We also highly recommend the&nbsp;<a href=\"https://www.visitthebroads.co.uk/\">Norfolk Broads</a>, which provide lots of extra opportunities for all the family too. We understand younger members of the family might not be interested in a lovely coastal walk, enter The Norfolk Broads. With kayaking, paddleboarding, cycling, and immersive guided nature walks –&nbsp;these give you chance to active all together –&nbsp;all whilst helping to manage menopause symptoms.&nbsp;</p><p dir=\"ltr\">However you achieve it, aim for at least 30 minutes of moderate activity on most days, and consider joining a local group or club to stay motivated and accountable.</p><img src=\"/sites/default/files/inline-images/move.jpg\" data-entity-uuid=\"4140d238-ed61-4bfa-8e87-bc4d1b5af9b8\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"393\"><p dir=\"ltr\"><strong>3. Practice Mindfulness and Stress Reduction:</strong></p><p dir=\"ltr\">Stress can exacerbate menopause symptoms, making relaxation techniques an essential part of symptom management. Mindfulness practices like meditation, deep breathing exercises, and yoga not only reduce stress levels but can also improve sleep and help alleviate menopause-related anxiety. Our blog with Partner Eve Lawson ‘<a href=\"https://numi.org.uk/blog/navigating-twists-and-turns-everyday\">Navigating the Twists and Turns of the Everyday</a>’ is a great read to get your started with practical tips</p><p dir=\"ltr\">Regular mindfulness sessions have been shown to lower the frequency and severity of hot flashes, while also promoting emotional balance. Apps like Calm or Headspace offer guided meditation sessions tailored for beginners.</p><img src=\"/sites/default/files/inline-images/Mindful.jpg\" data-entity-uuid=\"b4d56b7e-86a9-492b-bafa-796f500f6477\" data-entity-type=\"file\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>4. Consider Herbal Remedies and Supplements:</strong></p><p dir=\"ltr\">Herbal supplements such as black cohosh, red clover, and evening primrose oil are popular choices for managing menopause symptoms. These herbs have been traditionally used to help reduce hot flashes, night sweats, and mood fluctuations.&nbsp;</p><p dir=\"ltr\">However, it\'s important to consult with a healthcare professional before starting any new supplements, particularly if you are taking other medications or have existing health conditions. Additionally, some women may benefit from taking magnesium supplements to help with sleep disturbances and muscle cramps, or vitamin B6 to support mood regulation.</p><p dir=\"ltr\">For more support in this field consider exploring the range of services from our trusted friends and collaborators at&nbsp;<a href=\"https://norfolkmenopause.co.uk/\">Norfolk Menopause</a>, providing personalised menopause care.&nbsp;&nbsp;</p><p dir=\"ltr\"><strong>5. Sleep Hygiene:</strong></p><p dir=\"ltr\">Sleep disturbances, including insomnia, are extremely common during menopause due to hormonal fluctuations. Depending on the method of gathering data, as many as 6 in 10 women experience profound impacts on their sleep in self-reporting studies. Many of which report feelings of low energy and low mood –&nbsp;but it doesn’t have to be this way.</p><p dir=\"ltr\">Establishing a regular sleep routine, avoiding caffeine in the afternoon, and creating a calming bedtime environment can help improve sleep quality both in terms of ease of falling asleep but also staying asleep throughout the night. Practices such as taking a warm bath before bed, using calming scents like lavender, and keeping the bedroom cool can also aid in achieving a good quality night sleep.</p><img src=\"/sites/default/files/inline-images/coffe.jpg\" data-entity-uuid=\"7fa2b3b7-39be-459f-bcce-f06e75afaed1\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>6. Connect with Local Support:</strong><br>Sharing experiences with other women going through menopause can provide valuable support and reduce feelings of isolation. In Norfolk, finding local support groups or events can be facilitated by searching for terms like \"menopause support group Norfolk,\" \"women’s health meet-ups near me,\" or \"Norfolk menopause fitness classes.\" Online communities and social media groups can also be great resources for connecting with others who share similar experiences and for finding out about local in-person events. Sometimes, just knowing that others are facing similar challenges can make a big difference.</p><p dir=\"ltr\">Menopause is a natural phase of life, and while symptoms can be disruptive, they can be managed effectively through a holistic approach. Small, consistent lifestyle changes can contribute significantly to better health and symptom relief during this transition.</p><p dir=\"ltr\">At NuMi, we understand that every woman’s experience with menopause is unique, and we’re here to support you with a comprehensive range of services designed to help you take control of your well-being.&nbsp;</p><p dir=\"ltr\">Our offerings include tailored nutritional consultations, personalised meal plans, and expert fitness guidance, all aimed at helping you manage symptoms and improve your quality of life. Additionally, our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Check Packages</a> provide valuable insights into your current health, allowing us to personalise your care further and track progress over time.&nbsp;</p><p dir=\"ltr\">Whether you’re seeking advice on diet, exercise, or specialised support, NuMi is committed to empowering you through every step of your menopause journey.</p><p dir=\"ltr\"><strong>Sources:</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/menopause/\">Menopause</a>.</li><li dir=\"ltr\">British Menopause Society.&nbsp;<a href=\"https://thebms.org.uk/\">Managing Menopause Naturally</a>.</li><li dir=\"ltr\">National Institute for Health and Care Excellence (NICE). (n.d.).&nbsp;<a href=\"https://www.nice.org.uk/guidance/ng23\">Menopause: Diagnosis and Management</a></li><li dir=\"ltr\">National Trails.&nbsp;<a href=\"https://www.nationaltrail.co.uk/en_GB/trails/peddars-way-and-norfolk-coast-path/\">Peddars Way and Norfolk Coast Path</a>.</li><li dir=\"ltr\">Visit the Broads National Park:&nbsp;<a href=\"https://www.visitthebroads.co.uk/\">Discover the Broads</a></li><li dir=\"ltr\">National Center for Biotechnology Information. (2018).&nbsp;<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6078564/\">Managing Menopause with Natural Remedies</a>.</li><li dir=\"ltr\">Women\'s Health Concern. (2022).&nbsp;<a href=\"https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf\">Menopause and Insomnia Factsheet</a>.</li></ol>','','basic_html'),('recipe',0,92,372,'en',0,'<p>This cauliflower and chickpea curry is a flavour-packed, comforting dish that\'s simple to prepare and perfect for any night of the week. Rich in fibre and plant-based goodness, it\'s a nutritious option for those seeking a hearty, healthy meal. Add your favourite spices for extra depth and heat.</p><img src=\"/sites/default/files/inline-images/article-1-bottom.jpg\" data-entity-uuid=\"a0789f22-6214-4bd5-99ff-a180c5e3b8e9\" data-entity-type=\"file\" width=\"708\" height=\"384\"><p><strong>Step 1</strong></p><p>Heat a little olive oil in a large pan. Add onions and fry until starting to soften.</p><p><strong>Step 2</strong></p><p>Add the cauliflower, garlic, ginger, cumin seeds, curry powder and chilli if using and stir well. Cook for another few minutes until fragrant.</p><p><strong>Step 3</strong></p><p>Add in the tin of coconut milk and vegetable stock. Bring &nbsp;to the boil, and then add in the chickpeas.</p><p><strong>Step 4</strong></p><p>When the cauliflower has softened but still has texture, &nbsp;add in the spinach. If you’re using it, this is also the moment for &nbsp;adding the red hot chilli pepper.</p><p><strong>Step 5</strong></p><p>Add &nbsp;in &nbsp;the &nbsp;coriander &nbsp;(saving &nbsp;a &nbsp;little &nbsp;to &nbsp;garnish) &nbsp;and &nbsp; stir. When the spinach has wilted, it is ready to serve with the &nbsp;remaining coriander sprinkled on top. Enjoy!&nbsp;</p>','Welcome to Banana Blossom, where we take pride in offering a sensory feast for your taste buds. Our diverse menu goes beyond just 15 signature salads, featuring mouthwatering rice bowls and delightful rice paper rolls. Join us on a culinary adventure as we explore the incredible flavors and textures that await you at Banana Blossom.','basic_html'),('testimonial',0,95,401,'en',0,'<p>\"I went to NuMi for the Health Check+...my eyes were opened to increased risks with my current diet and exercise regime. The testing with Maria was so smooth &amp; comforting throughout, she was simply incredible. Sarah was very informative when taking my through my results showing where i could be better and gave me tools to assist me with my diet. Since being with NuMi I have taken on the advice...made some adjustments...which has had a positive impact on my life both mentally and physically\"</p>','','basic_html'),('testimonial',0,96,402,'en',0,'<p>\"Check-in\'s are really useful. Brings me back to my goal. Great idea.\"</p>','','basic_html'),('testimonial',0,97,403,'en',0,'<p>\"Having the app I found very useful, everything was in one place including the video call which was brilliant\"</p>','','basic_html'),('testimonial',0,98,404,'en',0,'<p>\"From the start it’s been incredibly easy, friendly and supportive. I’m really excited to have NuMi there with me as I adopt a more balanced lifestyle and diet. It would be intimidating on my own but I feel very happy with the service and what it will give me / allow me to do / achieve.\"</p>','','basic_html'),('testimonial',0,99,405,'en',0,'<p>\"The DEXA scan is so informative and the basis for forming the opportunities. I love data, therefore this is the perfect kick-start for making the changes. Throughout the experience nothing was unpleasant, the space alongside Maria\'s &amp; Sarah\'s manner were really warm and welcoming.\"</p>','','basic_html'),('recipe',0,100,444,'en',0,'<p>This recipe brings a delicious balance of Summer flavours ideal for an easy evening, but also plates beautifully - ideal for entertaining! Nutritionally this dish packs in plenty of fibre, with the option to add protein and a good proportion of beneficial micro-nutrients which are great for those wanting to improve their gut health. Discover how recipes like this fit into our <a href=\"https://numi.org.uk/how-it-works\">holistic wellness</a> journey.</p><h4>Method</h4><p><strong>Step 1. </strong>Put pasta water on to boil</p><p><strong>Step 2. </strong>Cook shallots and garlic in a drizzle of olive oil. Add the mushrooms once the shallots have softened and are translucent in appearance</p><p><strong>Step 3. </strong>Cook the pasta for 1 minute less than the packet instructions indicate. This is usually 8-10 minutes for dry pasta</p><p><strong>Step 4. </strong>Add the beetroot, liquid from the packet and half the walnuts to the shallots and mushrooms. Add black pepper and fresh (or dried) thyme. Heat through the mixture</p><p><strong>Step 5. </strong>Drain the pasta (saving a bit of pasta water) and add to the beetroot mixture</p><p><strong>Step 6. </strong>Toss the pasta in the beetroot and liquid and cook for another minute or so. Add a squeeze of lemon juice here too</p><p><strong>Step 7. </strong>Now it\'s time to plate! Top the pasta with the rest of the walnuts and fresh watercress</p><p><em><strong>Protein Options: </strong>You could add around 80g of a low-fat protein of your choice to boost the protein value in this recipe. Great protein choices include poached chicken breast, an oily fish such as salmon or mackerel, chickpeas or roasted tofu.</em></p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you have a bit more time, roasting your own beetroot from scratch is a great way to improve the dish! To do this, thoroughly scrub your beets, leaving the skin on and remove the leaves. Save the best looking ones for salad. For best results roast whole for 1 hour at 180 degrees with a bit of olive oil, salt, pepper, garlic and thyme. If you can, source organic beetroot, the flavour is even richer!</em></p>','','basic_html'),('article',0,101,445,'en',0,'<p>At NuMi, we continually enhance our approach to health and wellness by offering advanced tools to better understand your body. We are excited to introduce new features in our Health Checks, including the&nbsp;<strong>Grip Strength Test</strong> and three advanced metabolic assessments:&nbsp;<strong>VO2 Max</strong>,&nbsp;<strong>FatMax</strong>, and&nbsp;<strong>Resting Metabolic Rate (RMR)</strong> as well as&nbsp;<strong>Heart Rhythm (ECG Testing)</strong> and&nbsp;<strong>Lung Capacity</strong>. These additions, exclusive to Health Check+, are designed for anyone seeking to take proactive steps in their health journey – not just athletes. Let’s break down these tests and explore their benefits.</p><h3><strong>The Grip Strength Test: A Simple Yet Powerful Metric</strong></h3><p dir=\"ltr\">The Grip Strength Test, included in all Health Checks, is a quick and non-invasive measure that provides critical information about overall physical health and strength. Research shows that grip strength is linked to:</p><ul><li dir=\"ltr\"><strong>Cardiovascular Health</strong>: Studies like the one published in&nbsp;<em>The Lancet</em> indicate that lower grip strength is associated with an increased risk of cardiovascular disease and mortality.</li><li dir=\"ltr\"><strong>Functional Fitness</strong>: Grip strength is a reliable marker for overall muscular strength and can highlight changes in functional health - this is crucially important if we want to maintain our physical independence as we age.</li></ul><p dir=\"ltr\">This test is beneficial for everyone. Non-athletes can use it as a benchmark for better understanding their risk of becoming frail and losing independence as they age, while athletes can leverage it to assess strength and improve performance metrics.</p><img src=\"/sites/default/files/inline-images/NuMi%20Grip%20Strength.jpg\" data-entity-uuid=\"14e51bb9-e49e-453b-bb6c-b9d6f85e4f57\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>VO2 Max: Assessing Your Aerobic Fitness</strong></h3><p dir=\"ltr\">The&nbsp;<strong>VO2 Max Test</strong>, available in our Health Check+, measures the maximum amount of oxygen your body can utilise during exercise. Widely regarded as the gold standard for cardiovascular fitness, this test provides insights into:</p><ul><li dir=\"ltr\"><strong>Heart and Lung Function</strong>: Higher VO2 max levels indicate an efficient cardiovascular system, supporting better endurance and stamina.</li><li dir=\"ltr\"><strong>Health Risks</strong>: Lower VO2 max scores are linked to higher risks of chronic conditions like hypertension and diabetes.&nbsp; The results are a key indicator of longevity and quality of life as someone ages.</li></ul><p dir=\"ltr\">Whether you’re training for a marathon or just aiming to improve fitness, this test identifies your current aerobic capacity and helps set personalised goals.</p><img src=\"/sites/default/files/inline-images/_DSC5312_0.jpg\" data-entity-uuid=\"81db51b9-0990-41c1-bc2a-3106229336c0\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>FatMax: Discovering Your Optimal Fat-Burning Zone</strong></h3><p dir=\"ltr\"><strong>FatMax</strong> determines the exercise intensity at which your body burns the most fat compared to carbohydrates. This test offers benefits such as:</p><ul><li dir=\"ltr\"><strong>Weight Management</strong>: Identifying your FatMax zone helps you tailor workouts for more effective fat loss.</li><li dir=\"ltr\"><strong>Enhanced Performance</strong>: Athletes can use this information to optimise endurance by ensuring their fueling is adequate to sustain optimum performance during prolonged activities.</li></ul><p dir=\"ltr\">For non-athletes, FatMax provides a practical way to design exercise routines that yield maximum results within a shorter period of time by exercising at an intensity that will really make a difference.</p><img src=\"/sites/default/files/inline-images/_DSC5013.jpg\" data-entity-uuid=\"c720db1d-f685-4b51-801b-64a711836e33\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>Resting Metabolic Rate (RMR): Understanding Your Calorie Needs</strong></h3><p dir=\"ltr\">The&nbsp;<strong>RMR Test</strong> measures the number of calories your body burns at rest to maintain essential functions like breathing and circulation. Knowing your RMR enables you to:</p><ul><li dir=\"ltr\"><strong>Personalise Your Nutrition</strong>: Customise your daily caloric intake to match your body’s unique energy requirements.</li><li dir=\"ltr\"><strong>Achieve Weight Goals</strong>: Whether your goal is weight loss, maintenance, or gain, RMR provides a precise baseline for your plan.</li></ul><p dir=\"ltr\">This test is useful for anyone seeking to optimise their metabolism and better understand their body’s energy needs.</p><img src=\"/sites/default/files/inline-images/NuMi%20Health%20Checks.jpg\" data-entity-uuid=\"ed7c8aed-b75f-4e18-b6c5-0b0f7262d590\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>Heart &amp; Lungs: ECG and Spirometer Measurement&nbsp;</strong></h3><p dir=\"ltr\">Health Check+ now includes&nbsp;<strong>ECG (Electrocardiogram) Testing</strong> and&nbsp;<strong>Lung Capacity Assessments</strong> to provide a deeper understanding of your cardiovascular and respiratory health.</p><p dir=\"ltr\"><strong>ECG Testing</strong> measures the electrical activity of your heart, identifying irregularities like arrhythmias, early signs of heart disease, and abnormalities that may otherwise go unnoticed. This quick, non-invasive test supports preventative care by helping detect potential risks before symptoms arise, ensuring early intervention and peace of mind.</p><p dir=\"ltr\"><strong>Lung Capacity Testing</strong> (via spirometry) evaluates how well your lungs function, measuring airflow and volume to identify issues such as asthma, COPD, or reduced respiratory efficiency. Whether you’re improving fitness, recovering from illness, or managing lung conditions, this test provides insights for personalised breathing exercises and treatments.</p><p dir=\"ltr\">Together, these assessments offer a comprehensive view of your heart and lung health, empowering you to make informed decisions about exercise, recovery, and overall wellbeing.</p><img src=\"/sites/default/files/inline-images/NuMi%20Health%20Checks-1.jpg\" data-entity-uuid=\"9f113c4d-d29c-47ce-95d8-6d02d7be4229\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>Who Benefits From These Tests?</strong></h3><p dir=\"ltr\">Although these tests are frequently associated with athletes, their value extends to anyone interested in improving their health. Whether your goals include enhancing fitness, managing weight, or gaining insights into your long-term wellness, these assessments provide actionable data tailored to your needs. Athletes can fine-tune training programmes, while others can optimise weight loss or use these tools to build a foundation for healthier living.</p><h3><strong>Sarah’s take:</strong></h3><p dir=\"ltr\">These health checks are invaluable in providing me with the data and facts I use to tailor specific, actionable advice for the client. The majority of my clients want to feel better here and now, but also ensure that they maintain a high quality of life as they age.&nbsp; With the data from the Health Check, I can help them understand the actions they can take now that will help them achieve their short term health goals and which will also pay them dividends in their future.&nbsp; I especially love the information we gain from the client’s DEXA scan, Resting Metabolic Rate and VO2 max as these results are so insightful into the client’s risk factor for serious illness and what their quality of life may look like as they age if they continue on their current path. More importantly, the results give me a great insight into what needs to be done to change the course and help the client have a much brighter future.&nbsp; The response from my clients when I share the information and advice is priceless - they just love how it makes so much sense and they can see that it’s not too hard to make a massive difference to their future!</p><h3 dir=\"ltr\"><strong>Start Your Health Journey Today</strong></h3><p dir=\"ltr\">Today is the perfect moment to prioritise your long-term health. Whether you choose our standard Health Check or the comprehensive Health Check+, you’ll benefit from state-of-the-art assessments designed to empower you with knowledge and actionable insights.</p><p dir=\"ltr\"><a href=\"https://numi.org.uk/health-checks\">Take charge of your health in 2025. Book your NuMi Health Check today.</a></p><h3 dir=\"ltr\">Sources:</h3><ol><li dir=\"ltr\">Leong, D.P., et al. -&nbsp;<a href=\"https://doi.org/10.1016/S0140-6736(14)62000-6\">Prognostic Value of Grip Strength</a> (<em>The Lancet</em>, 2015)</li><li dir=\"ltr\">Bohannon, R.W. -&nbsp;<a href=\"https://doi.org/10.2147/CIA.S194543\">Grip Strength: An Indispensable Biomarker for Older Adults</a> (<em>Clinical Interventions in Aging</em>, 2019)</li><li dir=\"ltr\">Bassett, D.R., &amp; Howley, E.T. -&nbsp;<a href=\"https://doi.org/10.1097/00005768-200009000-00012\">Limiting Factors for Maximum Oxygen Uptake and Determinants of EndurancePerformance</a> (<em>Medicine &amp; Science in Sports &amp; Exercise</em>, 2000)</li><li dir=\"ltr\">Kodama, S., et al. -&nbsp;<a href=\"https://doi.org/10.1001/jama.2009.681\">Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality andCardiovascular Events</a> (<em>JAMA</em>, 2009)</li><li dir=\"ltr\">Achten, J., &amp; Jeukendrup, A.E. -&nbsp;<a href=\"https://doi.org/10.1080/02640410310001641401\">Maximizing Fat Oxidation During Exercise in Endurance Athletes</a> (<em>Journal of Sports Sciences</em>, 2004)</li><li dir=\"ltr\">Stisen, A.B., et al. -&nbsp;<a href=\"https://doi.org/10.1007/s00421-005-0085-2\">Maximal Fat Oxidation Rates in Endurance Trained and Untrained Men</a> (<em>European Journal of Applied Physiology</em>, 2006)</li><li dir=\"ltr\">Mifflin, M.D., et al. -&nbsp;<a href=\"https://doi.org/10.1093/ajcn/51.2.241\">A New Predictive Equation for Resting Energy Expenditure in Healthy Individuals</a> (<em>The American Journal of Clinical Nutrition</em>, 1990)</li><li dir=\"ltr\">Ravussin, E., &amp; Bogardus, C. -&nbsp;<a href=\"https://doi.org/10.1093/ajcn/49.5.968\">Relationship of Genetics, Age, and Physical Fitness to Daily Energy Expenditureand Fuel Utilization</a> (<em>American Journal of Clinical Nutrition</em>, 1989)</li><li dir=\"ltr\">NHS ECG Testing -&nbsp;<a href=\"https://www.nhs.uk/conditions/electrocardiogram/\">NHS - ECGTest</a></li><li dir=\"ltr\">British Lung Foundation -&nbsp;<a href=\"https://www.asthmaandlung.org.uk/symptoms-tests-treatments/tests/spirometry\">What is Spirometry?</a></li></ol>','','basic_html'),('article',0,102,447,'en',0,'<p dir=\"ltr\">12 months ago 50 hit me like a freight train, only a few years ago I was celebrating my 30th birthday out with my friends drinking, eating and generally living in the moment. By contrast, the concept of carefree nights out indulging with friends currently feels unobtainable. I’ve lost my Mojo!</p><p dir=\"ltr\">At 51 you find me feeling disconnected and like a stranger in my own body – not helped by my out of control menopause symptoms. Despite experiencing classic perimenopause signs for almost a decade – I just didn’t make the connection that I was actually experiencing the menopause. It’s not that I never thought it would happen to me, I just sort of forgot that I wasn’t 30 anymore! Last year I started HRT, but haven’t found the relief many of my friends report and it’s left me feeling a bit helpless.</p><p dir=\"ltr\">Being completely honest, I spend hours reading about symptom relief and expect things to start to improve within minutes of ordering the latest supplement, or running on a treadmill for 5 minutes.</p><p dir=\"ltr\">Eventually, after another sleepless night and a long scroll through Google, I found myself reading about DEXA body scans. I’d never really thought about bone density before, but as I read more about how menopause could impact my bones, it suddenly felt like something I should take seriously. That was how I first came across NuMi.</p><img data-entity-uuid=\"dbb06971-5c80-402b-8002-7d2f2e8670c6\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey-5.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">It wasn’t one specific symptom that pushed me to book a health check, but more a general frustration that nothing seemed to be working. I wanted definitive answers—something to help me feel in control again. I booked my appointment without overthinking it and, to be honest, just doing that felt like a step in the right direction.</p><p dir=\"ltr\">The experience itself turned out to be even more in-depth than I expected. I knew exactly what I’d signed up for, but going through the range of tests felt incredibly thorough. For the first time in ages, I felt like someone was actually paying attention to me and my body, not just ticking boxes. It was a far cry from my recent NHS experiences, which had often felt hurried and impersonal.</p><img data-entity-uuid=\"0c134d6c-5b46-4dea-abf4-871a10db1d9d\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey-4.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">When the results came through, Sarah, NuMi’s Health Coach, explained everything clearly. I never once felt judged or overwhelmed. Instead, she focused on what we could do to make things better. I left our video call feeling optimistic and, for the first time in a long while, empowered.</p><p dir=\"ltr\">Sarah suggested simple changes that felt manageable rather than daunting. Snacking throughout the day to keep my blood sugar stable, eating dinner a little earlier in the evening, and trying some new recipes with a menopause busting magnesium focus—many of which were perfect for my whole family. It felt refreshing to focus on small, achievable tweaks rather than drastic overhauls. Sarah’s approach made it clear that nothing about my situation was insurmountable, and that mindset shift alone was huge.</p><img data-entity-uuid=\"c233c637-26c5-44ba-aa09-db6bbdeb7a20\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">Since then, I’ve started to approach exercise differently too. I’ve ditched the ‘junk miles’—those aimless treadmill runs I used to convince myself were helpful—and focused on workouts that actually align with my goals. It’s been a revelation. I feel more in control of my body and less like a passenger waiting for it to fail me.</p><p dir=\"ltr\">And because NuMi is just outside Holt—a market town about 45 minutes from Norwich—it meant I could turn my visit into a bit of a treat. After my health check, I wandered through some of my favourite shops, stopped for coffee, and actually enjoyed myself for the first time in weeks. That combination of practical steps and personal space made the day feel like a real turning point. And, a huge bonus, parking was uncomplicated with a bay especially for me right outside!</p><img data-entity-uuid=\"b701b762-5b03-4735-b92f-1d529ec7b349\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey-6.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">It’s early days, but I finally feel like I’m heading in the right direction. And for the first time in years, that direction doesn’t feel entirely out of my control.</p><h3 dir=\"ltr\"><strong>Sarah’s take:</strong></h3><p dir=\"ltr\">Helen’s situation is so common and one that I hear time and time again - that feeling of no longer being in control of our body like we once were.&nbsp; I see women who so often comment to me that they no longer recognise themselves both physically and mentally as they move through the menopausal transition, and it’s a really stressful and upsetting situation for them to be in.&nbsp;</p><p dir=\"ltr\">Many of the women I work with try to use the same techniques to manage their weight as they used to when they were in their 20s and 30s, but our bodies don’t work in the same way at this stage of life.&nbsp; After they have been through the measurement session of the Health Check and they meet with me to go through the results, I see a huge mind-set shift from being out of control and confused by the overload of ‘influencer’ menopause advice, to now feeling that they can at long last be in control of their body again.&nbsp; And it doesn’t actually take too much to make a big shift in how they are feeling on a day to day basis as well as work towards their health goals.&nbsp; It’s about knowing exactly what to do at this stage of life to get our bodies to work their very best, and that’s where the data from the Health Check coupled with my advice related to nutrition, sleep, stress and exercise help many women just like Helen to regain control of their health.</p>','','basic_html'),('article',0,103,448,'en',0,'<p dir=\"ltr\">Maintaining muscle health is crucial for overall well-being and longevity. Strong muscles support daily activities, enhance metabolic functions, and reduce the risk of chronic diseases. At NuMi, we emphasise the importance of muscle strength assessments, such as the Grip Strength Test, to provide valuable insights into your health.</p><h3 dir=\"ltr\"><strong>The Role of Muscle Health in Longevity</strong></h3><p dir=\"ltr\">As we age, muscle mass and strength naturally decline—a process known as sarcopenia. This reduction can lead to decreased mobility, increased frailty, and a higher risk of falls and fractures. Maintaining muscle strength is essential for:</p><ul><li dir=\"ltr\">Functional Independence: Strong muscles enable us to perform daily tasks with ease, preserving independence as we age.</li><li dir=\"ltr\">Metabolic Health: Muscle tissue plays a significant role in glucose metabolism, aiding in blood sugar regulation and reducing the risk of type 2 diabetes.</li><li dir=\"ltr\">Bone Density: Muscle strength contributes to bone health, decreasing the likelihood of osteoporosis and related complications.</li></ul><img data-entity-uuid=\"591998a2-2dde-4341-8525-3bdc27e87abc\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-1.jpg\" width=\"700\" height=\"467\"><h3 dir=\"ltr\"><strong>Grip Strength: A Key Indicator of Health</strong></h3><p dir=\"ltr\">Grip strength is a simple yet powerful measure of overall muscle health. Research indicates that lower grip strength is associated with an increased risk of cardiovascular diseases and all-cause mortality. Regular assessment can help identify individuals at risk and monitor the effectiveness of interventions aimed at improving muscle strength.</p><img data-entity-uuid=\"ac117a1c-1347-49b3-8ec8-da6266a4f70f\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-4.jpg\" width=\"700\" height=\"467\"><h3 dir=\"ltr\"><strong>Role of DEXA Body Scans in Assessing Muscle Health</strong></h3><p dir=\"ltr\">DEXA (Dual-Energy X-ray Absorptiometry) body scans are a gold-standard tool for evaluating body composition, providing precise measurements of fat, muscle, and bone density. Unlike traditional methods such as BMI, which fail to distinguish between fat and muscle mass, DEXA scans offer a detailed breakdown of lean tissue and fat distribution. This level of insight is particularly valuable for monitoring muscle loss/gain, and tailoring strength-training programmes to individual needs. Additionally, DEXA scans assess bone mineral density, providing an indication of osteoporosis risk.&nbsp;</p><p dir=\"ltr\">By combining DEXA results with functional tests like grip strength, NuMi’s health assessments deliver a comprehensive view of musculoskeletal health, empowering clients to take proactive steps toward maintaining strength and mobility throughout life.</p><img data-entity-uuid=\"f6bb2746-2565-4953-9180-e436fd45c859\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-3.jpg\" width=\"700\" height=\"467\"><h3 dir=\"ltr\"><strong>Maintaining Muscle Health at Every Age</strong></h3><p dir=\"ltr\">It\'s never too early or too late to focus on muscle health. Here are some strategies to maintain and enhance muscle strength:</p><ul><li dir=\"ltr\">Regular Resistance Training: Incorporate exercises such as weightlifting, resistance band workouts, or bodyweight exercises like push-ups and squats to build and maintain muscle mass.</li><li dir=\"ltr\">Balanced Nutrition: Ensure adequate protein intake to support muscle repair and growth. Nutrients like vitamin D and calcium are also vital for muscle function and bone health.</li><li dir=\"ltr\">Active Lifestyle: Engage in regular physical activities, including walking, cycling, or swimming, to keep muscles active and functional.</li></ul><img data-entity-uuid=\"0f90d734-0c2a-41a6-8e7e-23c71fabfd94\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-5.jpg\" width=\"700\" height=\"467\"><h3><strong>NuMi\'s Commitment to Your Muscle Health</strong></h3><p dir=\"ltr\">At NuMi, we offer comprehensive health assessments, including the Grip Strength Test and DEXA Body Scans, to help evaluate your muscle health. Our personalised health checks provide insights into your body\'s composition and function, empowering you to make informed decisions about your health.</p><p dir=\"ltr\">Prioritising muscle health is a lifelong commitment that pays dividends in quality of life and longevity. By focusing on strength training, proper nutrition, and regular health assessments, you can maintain muscle function and enjoy a healthier, more active life at any age.</p><img data-entity-uuid=\"72516bd6-9f9a-467d-9e4a-0e1880da8f91\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-2.jpg\" width=\"700\" height=\"467\"><h3><strong>Sarah’s take:</strong></h3><p dir=\"ltr\">I think that the benefit of muscle on our body has not been widely understood until now, as it’s previously just been seen as the domain of body-builders.&nbsp; But it’s now that the role of muscle and metabolic health, especially weight management in peri- and post-menopausal women is becoming so clear.&nbsp; I’m regularly working with women who are struggling with the weight on the scale gradually creeping up over time, and them feeling like nothing is working.&nbsp; When we take them through a Health Check and they get the results of their DEXA scan, they can clearly see how much body fat is on their body, but most importantly, where that body fat is and how much of a serious disease risk it might be leading to.&nbsp; When we use this information together with the insight about the amount of lean muscle on their body, it provides me with really clear information about how the client can work to increase their muscle mass and decrease any harmful distribution of fat.&nbsp; The advice is then tailored around their dietary intake as I can provide very specific advice to address these 2 areas, as well as information about the best form of exercise for them to do, while also looking at their sleep routines and stress levels.&nbsp; It’s amazing how I see my client’s mindset really shift when they have this information - their preoccupation about the scale weight suddenly disappears as that means nothing when we’re talking about metabolic health and body composition - they suddenly start to feel so empowered at long last!&nbsp;&nbsp;</p><h3 dir=\"ltr\"><strong>Sources</strong></h3><ol><li dir=\"ltr\">Leong, D.P., et al. - Prognostic Value of Grip Strength (The Lancet, 2015)&nbsp;<a href=\"https://scholars.aku.edu/en/publications/prognostic-value-of-grip-strength-findings-from-the-prospective-u?utm_source=chatgpt.com\">https://scholars.aku.edu/en/publications/prognostic-value-of-grip-strength-findings-from-the-prospective-u</a></li><li dir=\"ltr\">Bohannon, R.W. - Grip Strength: An Indispensable Biomarker for Older Adults (Clinical Interventions in Aging, 2019)&nbsp;<a href=\"https://www.dovepress.com/grip-strength-an-indispensable-biomarker-for-older-adults-peer-reviewed-fulltext-article-CIA?utm_source=chatgpt.com\">https://www.dovepress.com/grip-strength-an-indispensable-biomarker-for-older-adults-peer-reviewed-fulltext-article-CIA</a></li><li dir=\"ltr\">Cruz-Jentoft, A.J., et al. - Sarcopenia: European Consensus on Definition and Diagnosis (Age and Ageing, 2010)&nbsp;<a href=\"https://academic.oup.com/ageing/article/39/4/412/8732\">https://academic.oup.com/ageing/article/39/4/412/8732</a></li><li dir=\"ltr\">Dodds, R.M., et al. - Grip Strength Across the Life Course: Normative Data (PLoS One, 2014)&nbsp;<a href=\"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113637\">https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113637</a></li><li dir=\"ltr\">Landi, F., et al. - Sarcopenia as a Risk Factor for Mortality (Journal of the American Medical Directors Association, 2013)&nbsp;<a href=\"https://www.jamda.com/article/S1525-8610(21)00389-3/fulltext\">https://www.jamda.com/article/S1525-8610(21)00389-3/fulltext</a></li><li dir=\"ltr\">Mühlberg, W. &amp; Sieber, C.C. - Sarcopenia and Frailty in Geriatrics (Zeitschrift für Gerontologie und Geriatrie, 2004)&nbsp;<a href=\"https://link.springer.com/article/10.1007/s00391-004-0203-8?utm_source=chatgpt.com\">https://link.springer.com/article/10.1007/s00391-004-0203-8</a></li></ol><p>&nbsp;</p>','','basic_html'),('recipe',0,104,455,'en',0,'<p>This breakfast is a nutritional powerhouse, packed with fibre from oats and chia seeds, protein from Greek yoghurt and soy milk, and beneficial antioxidants from blueberries and raspberries. The addition of hemp seeds and almonds adds healthy fats and extra protein, making it a balanced meal to kick-start your day.&nbsp;</p><h4>Method</h4><p><strong>Step 1. </strong>Combine oats, milk, maple syrup (if you require sweetness), and cinnamon together in a large bowl or container. Stir well to mix. Seal and place in the fridge overnight (or at least 4 hours)</p><p><strong>Step 2. </strong>Remove oats from fridge. Use single-serving size mason jars or a suitable cup/tub. Place the oat mix at the bottom of the jar, top with the Greek yoghurt, followed by the raspberries &amp; blueberries. Seal &amp; store in the fridge. When ready to eat, scatter over the almonds, chia &amp; hemp seeds</p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you prefer your oats with a thicker consistency then reduce the milk by 20-30ml. Got leftovers? You can continue to refrigerate &nbsp;your overnight oats for up to four days in an airtight container.</em></p>','','basic_html'),('recipe',0,105,456,'en',0,'<p>This light meal offers a rich blend of vitamins, minerals, and antioxidants from a variety of vegetables, combined with the protein and healthy fats from eggs and olive oil. The addition of ginger, kimchi and gochujang not only enhances flavour but also offers benefits to your gut microbiome and digestive health thanks to their fermented properties. Find out how simple, nutritious recipes like this fit into our <a href=\"https://numi.org.uk/how-it-works\">holistic health approach</a>.</p><h4>Method</h4><p><strong>Step 1. </strong>Cook rice according to packet instructions</p><p><strong>Step 2. </strong>In a large frying pan, add the oil and the spring onions. Stir them around and pile to the one side of the pan, leaving them to cook</p><p><strong>Step 3. </strong>Add the cabbage to the pan and the grated ginger. Leave in a pile to warm through</p><p><strong>Step 4. </strong>Add the carrot, toss around and warm, sprinkle over the sesame seeds and pile into a corner of the pan</p><p><strong>Step 5. </strong>Add the bell pepper to the pan and cook for a minute</p><p><strong>Step 6. </strong>Add the green leaves, toss with the chilli and cook until just wilted</p><p><strong>Step 7. </strong>Season the ingredients in the pan with a small amount of salt</p><p><strong>Step 8. </strong>Now we\'re ready to plate! Add the rice to your bowl, then the vegetables, keeping them in their individual piles, rather than mixing together</p><p><strong>Step 9. </strong>In the hot pan, crack an egg to quickly fry, only until the white is cooked through but the yolk is still runny. Then slide out on top of your plated vegetables and rice bowl</p><p><strong>Step 10. </strong>Add the kimchi, gochujang and soy sauce (if required) to the bowl</p><p><em><strong>Chef Gino\'s Top Tip: </strong>This dish is all about the prep! Carefully preparing and weighing all your ingredients before you start cooking will make the end product look and taste even better!</em></p>','','basic_html'),('recipe',0,106,457,'en',0,'<p>This tasty snack helps get that taste of something sweet without the addition of refined sugars, so it\'s great for those who are looking to reduce their sugar intake. It\'s packed with fibre from oats, carrots and flaxseed while also providing you with healthy fats and protein, essential for maintaining energy levels and supporting muscle repair.</p><h4>Method</h4><p><strong>Step 1. </strong>Soak the dates in a very small amount of hot water for 10 minutes before whizzing them in a food processor to a paste</p><p><strong>Step 2. </strong>Grate the carrots using the smallest/finest grater</p><p><strong>Step 3. </strong>In a separate bowl, crush the walnuts into fine pieces</p><p><strong>Step 4. </strong>Mix the peanut butter powder with equal amounts of water to make a paste</p><p><strong>Step 5. </strong>Combine all of the dry ingredients with the carrot, crushed walnuts, nut butter paste, and the blended soft pitted dates. Mix thoroughly with a wooden spoon</p><p><strong>Step 6. </strong>Scoop out dough and roll between your hands to form golf size balls</p><p><strong>Step 7. </strong>Roll each ball into unsweetened desiccated coconut. Or if you prefer, use 100% cacao powder as an alternative</p><p><strong>Step 8. </strong>Place each ball onto a plate covered with parchment paper</p><p><strong>Step 9. </strong>Refrigerate for 15 minutes to firm up for optimal texture before enjoying!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Store in an airtight container in the fridge for up to 1 week. Love this recipe? Double up all of the ingredients to make a big batch for the freezer. Just remember to defrost them 2 hours before at room temperature.</em></p>','','basic_html'),('recipe',0,107,458,'en',0,'<p>This tasty breakfast is full of nutrients, providing the benefits of protein from eggs, antioxidants from mushrooms and spinach, and fibre from cherry tomatoes and snow pea shoots. The addition of extra virgin olive oil provides healthy fats, making this dish not only delicious but also beneficial for overall health.</p><h4>Method</h4><p><strong>Step 1. </strong>Preheat the oven to 170°c (fan). Dab a little olive oil in 2 sections of a muffin tray to heat whilst preparing</p><p><strong>Step 2. </strong>Whisk eggs together with salt and pepper to taste</p><p><strong>Step 3. </strong>Add the olive oil to a small frying pan, sauté &nbsp;the diced mushrooms, tomatoes and spring onion (as well as chilli flakes if you like a little bit of heat)</p><p><strong>Step 4. </strong>Add spinach to the pan to wilt</p><p><strong>Step 5. </strong>Add the sautéd ingredients into the bowl with the eggs and stir gently to combine</p><p><strong>Step 6. </strong>Add the combined mixture to a muffin tray to make two mini omelettes</p><p><strong>Step 7. </strong>Bake in the preheated oven for 15-20 minutes until the middle is just set</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Add an extra dimension to your mini omelettes by adding some fresh herbs to the mixture before baking. Our favourite is basil for an Italian twist.</em></p>','','basic_html'),('recipe',0,108,459,'en',0,'<p>The omega-3s in this recipe from the salmon and walnuts are a nutritional powerhouse for heart health and to support the reduction of inflammation in the body. Pair with our delicious broccoli and mushroom fried rice for extra fibre.</p><h4>Walnut Crusted Salmon with Asparagus</h4><p><strong>Step 1. </strong>Preheat the oven to 180ºc and line a baking tray with parchment paper</p><p><strong>Step 2. </strong>Combine the walnuts, spring onion, salt and Italian seasoning. Add the lemon juice and 1/3 of the oil and stir to mix</p><p><strong>Step 3. </strong>Rub another 1/3 of the oil over all sides of the salmon fillets and place the salmon on the prepared baking tray, skin side down. Spoon the walnut mixture on the top side of the fillets and gently press it down with the back of the spoon so the walnut mixture stays in place</p><p><strong>Step 4. </strong>Toss the asparagus in the remaining oil and season with sea salt to taste. Place the seasoned asparagus in an even layer on the baking sheet with the salmon</p><p><strong>Step 5. </strong>Bake for 12 to 15 minutes or until the salmon is cooked through and flakes easily and the asparagus is tender. Divide between plates and enjoy!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Want to pack in more flavour? Season the salmon with salt, pepper and garlic powder to taste before spooning the walnut mixture on top.</em></p><p><em><strong>Notes: </strong>Wild salmon was used to create this recipe. For thicker fillets of salmon, adjust cooking time to ensure salmon is cooked through and flaked easily. Choose asparagus that are roughly the same size. Adjust cooking time for thicker asparagus spears -organic and locally grown are best.</em></p><h4>Broccoli &amp; Mushroom Fried Rice</h4><p>Twice as nice as plain rice! This dish is the perfect companion to further elevate your walnut crusted salmon. Pair together and you\'ll be eating a tasty meal full of fibre, protein and healthy fats to support your overall health.</p><p><strong>Step 1. </strong>Add the broccoli florets to a food processor and pulse until a rice consistency forms</p><p><strong>Step 2. </strong>Heat a large pan over medium heat and add in the olive oil. Once the oil is warmed, add in the broccoli, mushrooms, peas and garlic. Cook for 10 minutes, or until softened</p><p><strong>Step 3. </strong>Once the ingredients are cooked through, add int he soy sauce, peas, almonds and onion powder. Cook for roughly 3 minutes, stirring often to combine the flavours. Remove from the heat</p><p><strong>Step 4. </strong>Toss with spring onions and coriander and combine with your asparagus and salmon fillets</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Refrigerate in an airtight container for up to three days. For best results, reheat in a frying pan.</em></p>','','basic_html'),('recipe',0,109,460,'en',0,'<p>A tasty and warming breakfast with plenty of protein from the soya milk and hemp seeds to keep you feeling fuller for longer. In other words this will keep any hunger locked up ‘til lunchtime!</p><h4>Method</h4><p><strong>Step 1.</strong> In a small saucepan, bring the soya milk to a boil. Add the oats and reduce the heat to a steady simmer. Cook, stirring occasionally for about six to eight minutes or until the oats are tender and most of the soya milk is absorbed</p><p><strong>Step 2. </strong>Stir in the peanut butter powder, hemp seeds, and cinnamon. Add a splash of water or more milk if needed for desired consistency</p><p><strong>Step 3.</strong> Transfer the cooked oats to a bowl and top with sliced banana. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you can’t get peanut butter powder, just use peanut butter but go for a brand with 100% peanuts.&nbsp; Crunchy or smooth – it is up to you!</em></p>','','basic_html'),('recipe',0,110,461,'en',0,'<p>This cauliflower and chickpea curry is a flavour-packed, comforting dish that’s simple to prepare and perfect for any night of the week. Rich in fibre and plant-based goodness, it’s a nutritious option for those seeking a hearty, healthy meal. Add your favourite spices for extra depth and heat.&nbsp;</p><h4>Method</h4><p><strong>Step 1.</strong> Heat a little olive oil in a large pan. Add onions and fry until starting to soften.</p><p><strong>Step 2. </strong>Add the cauliflower, garlic, ginger cumin seeds, curry powder and red chilli if using and stir well. Cook for another few minutes until fragrant.</p><p><strong>Step 3.</strong> Add the tin of coconut milk and vegetable stock. Bring to the boil, then add in the chickpeas.</p><p><strong>Step 4.</strong> When the cauliflower has softened but still has texture, add in the spinach.&nbsp;</p><p><strong>Step 5.</strong> Add in the coriander (saving a little to garnish) and stir. When the spinach has wilted, it is ready to serve with the remaining coriander sprinkled on top. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you have a little extra time, consider roasting your cauliflower until tender and starting to brown.</em></p>','','basic_html'),('recipe',0,111,462,'en',0,'<p><strong>What is a NuMi Bowl?</strong> There are 4 categories in each dish in this collection. Grains - carbohydrates giving you energy. Greens - veggies bringing fibre. Protein - to keep you feeling full. Toppings - healthy fats and vibrant flavour.</p><h4>Method</h4><p><strong>Step 1.</strong> Remove seeds from cucumber and grate into a sieve to let drain. Finely chop garlic and add to yoghurt - this mellows the flavour of the garlic.</p><p><strong>Step 2. </strong>Boil 300ml of water, add vegetable stock cube and then quinoa. Cook for 10 minutes.</p><p><strong>Step 3. </strong>Prepare your vegetables. Grate carrot and beetroot. Shred leaves. Quarter the radishes.</p><p><strong>Step 4. </strong>Finely chop the herbs and roughly chop the sun dried tomatoes and black olives. Add to the quinoa along with some lemon juice and olive oil (if using).&nbsp;</p><p><strong>Step 5.</strong> Add drained cucumber to yoghurt and garlic. Add lemon juice and chopped mint and mix well.</p><p><strong>Step 6.</strong> Heat falafel balls in oven or microwave and assemble all the components to complete your NuMi Bowl. Enjoy!</p><p><em><strong>Chef Gino’s Top Tip:</strong> You can use any veg here to fill your bowl up with fibre so get creative.</em></p>','','basic_html'),('recipe',0,112,463,'en',0,'<p>This banana bread is naturally sweet and made without refined sugars, making it a great option for those seeking a healthier treat. The bananas are great for your gut health while the walnuts and almonds provide anti-inflammatory benefits for your full body – it’s both delicious and nutritious. Perfect for a quick snack or breakfast on the go!</p><h4>Method</h4><p><strong>Step 1.</strong> Pre-heat the oven to 175 degrees (fan assisted)</p><p><strong>Step 2. </strong>Put all in a blender or food processor apart from the chopped 1/3 walnuts which you’ll need for step 3</p><p><strong>Step 3. </strong>Line a loaf tin and add the batter from the blender or food processor, top with the chopped walnuts</p><p><strong>Step 4. </strong>Bake for 30-35 minutes or until a knife comes out clean</p><p><em><strong>Chef Gino’s Top Tip:</strong> The riper the banana, the sweeter the bread.&nbsp; Put bananas that are on the turn in the freezer and pull them out when you want to make a loaf. They will go black - don’t worry.</em></p>','','basic_html'),('recipe',0,113,464,'en',0,'<p>Built around this simple and delicious falafel recipe, our Middle Eastern NuMi Bowl is the big brother of this recipe and makes for the tastiest most plant-packed lunch. Before you head to that recipe, keep scrolling here to make brilliant homemade falafels. They\'re so easy to make, ideal for batch cooking and freezing. Better still, they\'re low on calories, but do pack great flavour and contributes more than a fifth of your daily fibre needs!</p><h4>Method</h4><p><strong>Step 1. </strong>Prepare the red onion, garlic, parsley. You can use the food processor for this</p><p><strong>Step 2. </strong>Drain chickpeas and add to a mixing bowl or directly to food processor. Add hemp seeds, chopped vegetables, spices, olive oil, flour, a squeeze of lemon juice and a couple of pinches of salt, if using, to the chickpeas. Mix well</p><p><strong>Step 3. </strong>Blitz using a food processor. If you are using a mini blend- er, do it half and half to get a more even consistency. You are looking for a smooth mixture with a few bits of chickpea in still</p><p><strong>Step 4. </strong>Line a baking tray with paper or brush with a touch of olive oil</p><p><strong>Step 5. </strong>Take a dessert-spoonful of the mixture and press into the spoon to make a a flat ball shape, take off the spoon and shape with your hands. The mixture makes 12 balls</p><p><strong>Step 6. </strong>Bake for 20 minutes at 200 degrees. Once cooked, take them out of the oven and let them cool a bit as this helps them to stay well-formed. An air fryer is perfect for this job - adjust timings accordingly</p><p><strong>Step 7. </strong>Enjoy with a speedy yoghurt dressing made by whizzing up yoghurt, lemon juice, any soft herbs and a bit of garlic</p><p><em><strong>Chef Gino’s Top Tip: </strong>Make a patty out of the falafel mixture and serve up falafel burgers for a fun family dinner.</em></p>','','basic_html'),('recipe',0,114,465,'en',0,'<p>This tasty snack helps you get that taste of something sweet without the addition of refined sugars, so it’s great for those who are looking to reduce their sugar intake. It’s packed with fibre from oats and flax seed while also providing you with healthy fats and protein, essential for maintaining energy levels and supporting muscle repair.</p><h4>Method</h4><p><strong>Step 1. </strong>Soak dates in boiling water for 15-30 minutes if needed and then drain</p><p><strong>Step 2. </strong>Blend the dates in a food processor until it is the con- sistency of a paste</p><p><strong>Step 3. </strong>Grate the orange zest and add all remaining ingredients to the food processor until it resembles a dough like texture. Prefer it chunkier? Then blend a little less</p><p><strong>Step 4. </strong>Press into a lined tin and place into the fridge to set firm. Cut into 10 portions when set. Enjoy!</p><p><em><strong>Chef Gino’s Top Tip: </strong>Switch out almonds for your favourite nuts</em></p>','','basic_html'),('recipe',0,115,466,'en',0,'<p>Our healthy twist on spaghetti and meatballs. Turkey isn’t just to be enjoyed at Christmas - it’s a great source of lean protein and contains an amino acid called Tryptophan which may help those who are struggling with their sleep.</p><h4>Method</h4><p><strong>Step 1. </strong>Heat olive oil in a frying pan on a medium heat and sweat the squash while you prepare the other vegetables</p><p><strong>Step 2. </strong>Add the other vegetables (excluding tinned tomatoes) to the pan and cook for 10 minutes, stirring regularly to prevent them from sticking</p><p><strong>Step 3. </strong>Add the tin tomatoes, rinse the tin with the water and add to pan, and then add the apple cider vinegar. Place the lid on the pan and let simmer</p><p><strong>Step 4. </strong>Make the meatballs by mixing the Turkey and herbs together so that 3-4 meatballs per serving size are made with the mixture. Season with salt and pepper</p><p><strong>Step 5. </strong>Add to the pan of vegetables and cover. Cook for 15-20 minutes until the vegetable has softened and the meatballs are cooked through</p><p><strong>Step 6. </strong>Cook the pasta in boiling water for the time indicated on the packet whilst the meatballs cook</p><p><strong>Step 7. </strong>Add all to serving dish and crumble the feta on top, together with some fresh parsley or basil if desired</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Make a big batch of the turkey meatballs, freeze them on a tray and then keep them in a bag for an easy dinner. To add flavour to the squash and courgette, roast them in the oven for 20 minutes at 200c (or in air fryer) with a touch of olive oil. They should get some nice crispy edges.</em></p><h4>Substitutions</h4><p>There are lots of options and swap outs for this recipe to tailor it for a range of diets and flavour preferences; all without impacting it’s nutritional qualities.</p><p><strong>Make it Vegan: </strong>Omit the feta or replace with a plant based<strong> </strong>cheese instead. Replace the meatballs with diced tofu, tempeh or another plant based protein. <strong>Make it Gluten-Free: </strong>by using a gluten-free pasta. <strong>Don’t Fancy Pasta?: </strong>Serve with bulghur wheat or wholegrain sourdough bread.</p>','','basic_html'),('recipe',0,116,467,'en',0,'<p>This is a delicious dish that combines the natural sweetness of corn with nutrient dense ingredients which are fantastic for gut health. All whilst providing you with a warm, comforting meal that can be enjoyed at home or taken to work for lunch.</p><h4>Method</h4><p><strong>Step 1. </strong>Prepare vegetables according to ingredients list</p><p><strong>Step 2. </strong>In a medium saucepan over a medium heat cook the onions, pepper, carrots and celery in the olive oil</p><p><strong>Step 3. </strong>Once softened add spices, thyme and garlic – cook for a minute or so to bring out the flavour</p><p><strong>Step 4. </strong>Add quinoa, half the sweetcorn, potatoes, nutritional yeast (if using) and stock and cook for 15 minutes</p><p><strong>Step 5. </strong>Using a stick blender, pulse until smooth and then add the rest of the sweetcorn</p><p><strong>Step 6. </strong>Finish with a squeeze of fresh lime. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip </strong>Shredded chicken or cooked shrimp are a great way to add protein to this soup. It is also very nice with hot sauce if you like things spicy.</em></p>','','basic_html'),('recipe',0,117,468,'en',0,'<p>Our take on a classic Italian dish. White beans, red lentils and wholewheat pasta combine to make a hearty and satisfying soup that will provide your gut with a great amount of fibre, boosting your immune system during the winter months</p><h4>Method</h4><p><strong>Step 1. </strong>Prep vegetables according to ingredients list.</p><p><strong>Step 2. </strong>Cook onion, carrot, celery and garlic over a medium heat in the olive oil.</p><p><strong>Step 3. </strong>Once softened, add tomatoes, tomato puree and bring up to heat, simmer for 5 minutes. Slow cooking this mixture for a while will add flavour but isn’t necessary.</p><p><strong>Step 4. </strong>Add chopped capers, dried herbs, stock and lentils, bring up to heat and simmer for 8 minutes.</p><p><strong>Step 5. </strong>Add beans and pasta and simmer for another 8 minutes, or until the pasta is cooked to your liking. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip </strong>Fancy a little crunch? If you have some stale bread, make some croutons by drizzling with olive oil and putting in the oven at 180°c for 10 minutes or until crispy.</em></p><h4>Substitutions</h4><p>There are lots of options and swap outs for this recipe to tailor it for a range of diets and flavour preferences.</p><p><strong>Adding Protein: </strong>Any leftover meat you have from a roast or another meal will shred nicely into this soup. Use high protein pea or lentil pasta to add extra protein. Fry off some tofu or tempeh marinated in cumin and paprika and add to the soup after cooking.</p><p><strong>Adding Fermented Foods: </strong>A spoonful of miso will bring some amazing umami flavour to this dish. Don’t put in any salt if you are using miso as it has a lot of sodium in it. A small amount of cheese made with unpasteurised milk can be crumbled on top for some probiotic goodness.</p><p><strong>Reducing Food Waste: </strong>If you have any cherry or salad tomatoes left over in the fridge that have gone a bit soft, pop them in a roasting tin with some garlic cloves, olive oil and salt and roast for 30 minutes. Mash them up and add them to the soup.&nbsp;</p>','','basic_html'),('testimonial',0,118,469,'en',0,'<p>\"my first ever Dexa scan and was exciting to finally be getting some new information on my body health.. From start to finish the service was very calm, kind &amp; friendly. For people with body image issues this approach is spot on...a highly enjoyable experience...the outcome of the tests give me definite direction.What a great experience\"</p>','','basic_html'),('testimonial',0,119,471,'en',0,'<p>“I felt that Sarah and Maria made the whole experience an extremely enjoyable one. Very personal and insightful. On top of this, I felt it was an educational experience and very thorough and I wouldn\'t hesitate to recommend to anyone. A fantastic experience with experience!”</p>','','basic_html'),('testimonial',0,120,472,'en',0,'<p>\"I had a great experience at NuMi! To have access to a DEXA scan, VO2 max measurement, blood tests &amp; meeting with a very knowledgeable health coach to explain my results and tell me how I could put them into practice is exactly what I was looking for. I haven\'t found anywhere else that combines this level of detail to their testing...I\'d definitely recommend to anyone who would like to gain a better insight to their health.\"</p>','','basic_html'),('testimonial',0,121,474,'en',0,'<p>\"Easy to find, friendly helpful staff, useful practical tailored advice to improve long term health and wellbeing\"</p>','','basic_html'),('article',0,122,492,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p>We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/1-DSC00342.jpg\" data-align=\"center\" width=\"603\" height=\"402\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"598\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>','','basic_html'),('article',0,123,489,'en',0,'<p>Snacking isn\'t the enemy! Discover how healthy snacks can help stabilise your blood sugar levels and keep your energy stable throughout the day. Our latest article quizzes our in house expert Sarah and shares a few of our favourite nutritious snack ideas.</p>','','basic_html');
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--
-- Table structure for table `node__field_difficulty`
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--
-- Dumping data for table `node__field_difficulty`
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--
-- Table structure for table `node__field_image`
--

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-- Dumping data for table `node__field_image`
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--
-- Table structure for table `node__field_ingredients`
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--
-- Dumping data for table `node__field_ingredients`
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Contains known allergens'),('recipe',0,108,459,'en',0,'For the Walnut Crusted Salmon with Asparagus'),('recipe',0,108,459,'en',1,'30g Walnuts, finely chopped*'),('recipe',0,108,459,'en',2,'1 Spring Onion, finely chopped'),('recipe',0,108,459,'en',3,'1/4 tsp sea salt'),('recipe',0,108,459,'en',4,'1/2 tsp Italian Seasoning'),('recipe',0,108,459,'en',5,'1/2 tsp Lemon Juice'),('recipe',0,108,459,'en',6,'1 tbsp Extra Virgin Olive Oil'),('recipe',0,108,459,'en',7,'225g Salmon Fillet*'),('recipe',0,108,459,'en',8,'270g Asparagus, trimmed'),('recipe',0,108,459,'en',9,'For the Broccoli & Mushroom Fried Rice'),('recipe',0,108,459,'en',10,'250g Broccoli Florets'),('recipe',0,108,459,'en',11,'1 tbsp Extra Virgin Olive Oil'),('recipe',0,108,459,'en',12,'190g Mushrooms, sliced'),('recipe',0,108,459,'en',13,'1/2 Clove Garlic, minced'),('recipe',0,108,459,'en',14,'1 tbsp Soy Sauce'),('recipe',0,108,459,'en',15,'150g Frozen Peas'),('recipe',0,108,459,'en',16,'35g Almonds, toasted*'),('recipe',0,108,459,'en',17,'1 1/2 tsps Onion Powder'),('recipe',0,108,459,'en',18,'3 Stalks Spring Onion, chopped'),('recipe',0,108,459,'en',19,'4g Coriander, chopped'),('recipe',0,108,459,'en',20,'*Warning! Contains known allergens'),('recipe',0,109,460,'en',0,'240ml soya milk'),('recipe',0,109,460,'en',1,'40g rolled oats'),('recipe',0,109,460,'en',2,'1tbsp peanut butter powder*'),('recipe',0,109,460,'en',3,'1tbsp hemp seeds'),('recipe',0,109,460,'en',4,'1/8tsp cinnamon '),('recipe',0,109,460,'en',5,'1 banana sliced'),('recipe',0,109,460,'en',6,'*Warning! Contains known allergens'),('recipe',0,110,461,'en',0,'200g cauliflower florets'),('recipe',0,110,461,'en',1,'1 brown onion – diced'),('recipe',0,110,461,'en',2,'240g chickpeas'),('recipe',0,110,461,'en',3,'3tbsp curry powder'),('recipe',0,110,461,'en',4,'150ml low salt veg stock/broth'),('recipe',0,110,461,'en',5,'400ml ‘light’ coconut milk'),('recipe',0,110,461,'en',6,'100g baby spinach '),('recipe',0,110,461,'en',7,'1 1/2 tbsp fresh coriander'),('recipe',0,110,461,'en',8,'1 red hot chilli pepper – diced'),('recipe',0,110,461,'en',9,'2 garlic cloves crushed'),('recipe',0,110,461,'en',10,'1tbsp ginger – finely chopped'),('recipe',0,110,461,'en',11,'1tsp cumin seeds'),('recipe',0,110,461,'en',12,'15 ml extra virgin olive oil'),('recipe',0,111,462,'en',0,'GRAINS - QUINOA TABBOULEH'),('recipe',0,111,462,'en',1,'100g quinoa*'),('recipe',0,111,462,'en',2,'1 low salt stock cube'),('recipe',0,111,462,'en',3,'40g fresh parsley'),('recipe',0,111,462,'en',4,'20g fresh mint'),('recipe',0,111,462,'en',5,'20g black olives'),('recipe',0,111,462,'en',6,'20g sundried tomatoes'),('recipe',0,111,462,'en',7,'35g almonds – toasted'),('recipe',0,111,462,'en',8,'1/2 lemon'),('recipe',0,111,462,'en',9,'20ml extra virgin olive oil'),('recipe',0,111,462,'en',10,'GREENS'),('recipe',0,111,462,'en',11,'1/2 head green lettuce'),('recipe',0,111,462,'en',12,'1/4 cucumber'),('recipe',0,111,462,'en',13,'1/2 carrot'),('recipe',0,111,462,'en',14,'4 radishes'),('recipe',0,111,462,'en',15,'100g cherry tomatoes'),('recipe',0,111,462,'en',16,'6 falafels'),('recipe',0,111,462,'en',17,'50g hummus'),('recipe',0,111,462,'en',18,'TZATZIKI: (Topping)'),('recipe',0,111,462,'en',19,'50g yoghurt or kefir*'),('recipe',0,111,462,'en',20,'1/2 clove garlic'),('recipe',0,111,462,'en',21,'1/2 lemon '),('recipe',0,111,462,'en',22,'1/4 cucumber '),('recipe',0,111,462,'en',23,'*warning, contains known allergens'),('recipe',0,112,463,'en',0,'20g extra virgin olive oil'),('recipe',0,112,463,'en',1,'200g walnuts (divided into thirds)*'),('recipe',0,112,463,'en',2,'100g ground almonds*'),('recipe',0,112,463,'en',3,'2tsp baking powder'),('recipe',0,112,463,'en',4,'2 large, ripe bananas'),('recipe',0,112,463,'en',5,'3 eggs*'),('recipe',0,112,463,'en',6,'25g honey'),('recipe',0,112,463,'en',7,'1/4 tsp cinnamon'),('recipe',0,112,463,'en',8,'1/4 tsp nutmeg'),('recipe',0,112,463,'en',9,'1tsp vanilla extract'),('recipe',0,112,463,'en',10,'*warning, contains known allergens'),('recipe',0,113,464,'en',0,'240g chickpeas'),('recipe',0,113,464,'en',1,'50g hemp seeds'),('recipe',0,113,464,'en',2,'50g red onion'),('recipe',0,113,464,'en',3,'25g fresh parsley'),('recipe',0,113,464,'en',4,'2 garlic cloves'),('recipe',0,113,464,'en',5,'15g spelt flour'),('recipe',0,113,464,'en',6,'1/4tsp cumin'),('recipe',0,113,464,'en',7,'1/4tsp paprika'),('recipe',0,113,464,'en',8,'1/4tsp coriander'),('recipe',0,113,464,'en',9,'15ml extra virgin olive oil'),('recipe',0,113,464,'en',10,'10ml lemon juice (squeeze) '),('recipe',0,113,464,'en',11,'Sea salt & pepper to taste'),('recipe',0,114,465,'en',0,'135g oats'),('recipe',0,114,465,'en',1,'55g almonds'),('recipe',0,114,465,'en',2,'180g pitted dates'),('recipe',0,114,465,'en',3,'25g chia seeds'),('recipe',0,114,465,'en',4,'15g sunflower seeds '),('recipe',0,114,465,'en',5,'2tbsp ground flax seeds '),('recipe',0,114,465,'en',6,'65g peanut butter'),('recipe',0,114,465,'en',7,'50g dried cranberries '),('recipe',0,114,465,'en',8,'1tbsp orange zest'),('recipe',0,115,466,'en',0,'350g butternut squash'),('recipe',0,115,466,'en',1,'1tbsp extra virgin olive oil'),('recipe',0,115,466,'en',2,'1 red onion - diced'),('recipe',0,115,466,'en',3,'1 red bell pepper - diced'),('recipe',0,115,466,'en',4,'1 courgette - diced'),('recipe',0,115,466,'en',5,'500g extra lean turkey mince'),('recipe',0,115,466,'en',6,'2tsp dried oregano'),('recipe',0,115,466,'en',7,'1/4tsp chilli flakes'),('recipe',0,115,466,'en',8,'1/2tsp fennel seeds'),('recipe',0,115,466,'en',9,'400g chopped tomatoes'),('recipe',0,115,466,'en',10,'1tbsp apple cider vinegar'),('recipe',0,115,466,'en',11,'40g feta cheese'),('recipe',0,115,466,'en',12,'100ml water'),('recipe',0,115,466,'en',13,'20g fresh parsley and/or;'),('recipe',0,115,466,'en',14,'20g fresh basil'),('recipe',0,115,466,'en',15,'70g whole wheat dry pasta'),('recipe',0,116,467,'en',0,'100g quinoa'),('recipe',0,116,467,'en',1,'300g tinned sweetcorn'),('recipe',0,116,467,'en',2,'2 carrots – diced'),('recipe',0,116,467,'en',3,'2 yellow pepper – diced'),('recipe',0,116,467,'en',4,'1 brown onion – diced'),('recipe',0,116,467,'en',5,'200g potatoes – diced'),('recipe',0,116,467,'en',6,'2 stalks celery – diced (optional)'),('recipe',0,116,467,'en',7,'4 garlic cloves – crushed'),('recipe',0,116,467,'en',8,'1.8L low salt vegetable stock'),('recipe',0,116,467,'en',9,'1tsp cumin'),('recipe',0,116,467,'en',10,'2tsp smoked paprika'),('recipe',0,116,467,'en',11,'1tsp dried thyme'),('recipe',0,116,467,'en',12,'1/2tsp chilli flakes'),('recipe',0,116,467,'en',13,'1 lime juiced'),('recipe',0,116,467,'en',14,'2tbsp extra virgin olive oil'),('recipe',0,116,467,'en',15,'Sea salt & black pepper'),('recipe',0,116,467,'en',16,'15g nutritional yeast (optional)'),('recipe',0,117,468,'en',0,'480g chopped tomatoes'),('recipe',0,117,468,'en',1,'240g cannellini beans – drained '),('recipe',0,117,468,'en',2,'120g dry red lentils – rinsed '),('recipe',0,117,468,'en',3,'120g whole wheat spaghetti'),('recipe',0,117,468,'en',4,'1 brown onion – diced'),('recipe',0,117,468,'en',5,'1 carrot – diced'),('recipe',0,117,468,'en',6,'2 stalks celery – diced '),('recipe',0,117,468,'en',7,'40g tomato puree'),('recipe',0,117,468,'en',8,'2 & 1/2 tbsp extra virgin olive oil '),('recipe',0,117,468,'en',9,'1tbsp capers – chopped'),('recipe',0,117,468,'en',10,'1.8L low salt vegetable stock '),('recipe',0,117,468,'en',11,'1tbsp oregano'),('recipe',0,117,468,'en',12,'2tsp dried thyme'),('recipe',0,117,468,'en',13,'5g fresh basil – to garnish'),('recipe',0,117,468,'en',14,'Sea salt and black pepper');
commit;

--
-- Table structure for table `node__field_is_featured`
--

CREATE TABLE `node__field_is_featured` (
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  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_is_featured_value` tinyint NOT NULL,
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
  KEY `bundle` (`bundle`),
  KEY `revision_id` (`revision_id`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='Data storage for node field field_is_featured.';

--
-- Dumping data for table `node__field_is_featured`
--

set autocommit=0;
INSERT INTO `node__field_is_featured` VALUES ('article',0,44,282,'en',0,0),('article',0,46,283,'en',0,0),('article',0,47,174,'en',0,0),('article',0,48,193,'en',0,0),('article',0,50,281,'en',0,0),('article',0,51,251,'en',0,1),('article',0,52,450,'en',0,0),('article',0,53,252,'en',0,1),('article',0,54,449,'en',0,0),('article',0,55,280,'en',0,0),('article',0,70,307,'en',0,1),('article',0,76,314,'en',0,1),('article',0,77,446,'en',0,0),('recipe',0,92,372,'en',0,1),('recipe',0,100,444,'en',0,0),('article',0,101,445,'en',0,1),('article',0,102,447,'en',0,1),('article',0,103,448,'en',0,1),('recipe',0,104,455,'en',0,0),('recipe',0,105,456,'en',0,0),('recipe',0,106,457,'en',0,1),('recipe',0,107,458,'en',0,0),('recipe',0,108,459,'en',0,1),('recipe',0,109,460,'en',0,0),('recipe',0,110,461,'en',0,1),('recipe',0,111,462,'en',0,1),('recipe',0,112,463,'en',0,0),('recipe',0,113,464,'en',0,0),('recipe',0,114,465,'en',0,0),('recipe',0,115,466,'en',0,0),('recipe',0,116,467,'en',0,0),('recipe',0,117,468,'en',0,0),('article',0,122,492,'en',0,0),('article',0,123,489,'en',0,0);
commit;

--
-- Table structure for table `node__field_meta_tags`
--

CREATE TABLE `node__field_meta_tags` (
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  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_meta_tags_value` longtext NOT NULL,
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
  KEY `bundle` (`bundle`),
  KEY `revision_id` (`revision_id`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_0900_ai_ci COMMENT='Data storage for node field field_meta_tags.';

--
-- Dumping data for table `node__field_meta_tags`
--

set autocommit=0;
INSERT INTO `node__field_meta_tags` VALUES ('homepage',0,3,3,'en',0,'{\"abstract\":\"Discover NuMi\\u0027s holistic health services in Norfolk. Health checks, fitness classes, and wellness coaching for your complete wellbeing.\",\"description\":\"Discover NuMi\\u0027s holistic health services in Norfolk. Health checks, fitness classes, and wellness coaching for your complete wellbeing.\",\"keywords\":\"Holistic Health Services Norfolk\",\"title\":\"NuMi Health \\u0026 Wellness | Holistic Health Services Norfolk\"}'),('page',0,4,264,'en',0,'{\"description\":\"Learn how NUMI\\u2019s health and wellness services work. Step-by-step guidance on our holistic approach to your health journey.\",\"title\":\"How NuMi Works | Health \\u0026 Wellness Services Explained\"}'),('membership',0,6,12,'en',0,'{\"description\":\"Become a NuMi member in Norfolk. Enjoy exclusive health benefits, including wellness checks, coaching, and priority access to classes.\",\"title\":\"NuMi Membership Norfolk | Exclusive Health Benefits\"}'),('page',0,23,384,'en',0,'{\"description\":\"Book comprehensive health checks in Norfolk. Early detection screenings and wellness assessments to help you maintain optimal health.\",\"title\":\"Health Checks Norfolk | Comprehensive Wellness Screenings\"}'),('page',0,41,256,'en',0,'{\"description\":\"Join fitness, yoga, and wellness classes in Norfolk. Workshops designed to improve your physical and mental wellbeing through movement and mindfulness.\",\"title\":\"Wellness Classes Norfolk | Fitness, Yoga, Mindfulness\"}'),('page',0,42,257,'en',0,'{\"description\":\"Book health consultations and diagnostic tests in Norfolk. Get a personalised plan and expert advice for your wellbeing.\",\"title\":\"Health Consultations \\u0026 Tests Norfolk | Personalised Plans\"}'),('page',0,43,258,'en',0,'{\"description\":\"Explore physiotherapy treatments in Norfolk. Personalised rehab plans for recovery, mobility, and pain relief.\",\"title\":\"Physiotherapy Norfolk | Personalised Physio Treatments\"}');
commit;

--
-- Table structure for table `node__field_nutrition_items`
--

CREATE TABLE `node__field_nutrition_items` (
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  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_nutrition_items_target_id` int unsigned NOT NULL COMMENT 'The ID of the target entity.',
  `field_nutrition_items_target_revision_id` int unsigned NOT NULL COMMENT 'The revision ID of the target entity.',
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
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  KEY `revision_id` (`revision_id`),
  KEY `field_nutrition_items_target_id` (`field_nutrition_items_target_id`),
  KEY `field_nutrition_items_target_revision_id` (`field_nutrition_items_target_revision_id`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_0900_ai_ci COMMENT='Data storage for node field field_nutrition_items.';

--
-- Dumping data for table `node__field_nutrition_items`
--

set autocommit=0;
INSERT INTO `node__field_nutrition_items` VALUES ('recipe',0,92,372,'en',0,452,3057),('recipe',0,92,372,'en',1,453,3058),('recipe',0,92,372,'en',2,454,3059),('recipe',0,92,372,'en',3,455,3060),('recipe',0,92,372,'en',4,456,3061),('recipe',0,92,372,'en',5,457,3062),('recipe',0,92,372,'en',6,458,3063),('recipe',0,92,372,'en',7,459,3064),('recipe',0,92,372,'en',8,460,3065),('recipe',0,92,372,'en',9,461,3066),('recipe',0,92,372,'en',10,462,3067),('recipe',0,92,372,'en',11,463,3068),('recipe',0,100,444,'en',0,469,5335),('recipe',0,100,444,'en',1,470,5336),('recipe',0,100,444,'en',2,471,5337),('recipe',0,100,444,'en',3,472,5338),('recipe',0,100,444,'en',4,473,5339),('recipe',0,100,444,'en',5,474,5340),('recipe',0,100,444,'en',6,475,5341),('recipe',0,100,444,'en',7,476,5342),('recipe',0,100,444,'en',8,477,5343),('recipe',0,100,444,'en',9,478,5344),('recipe',0,100,444,'en',10,479,5345),('recipe',0,100,444,'en',11,480,5346),('recipe',0,104,455,'en',0,481,5502),('recipe',0,104,455,'en',1,482,5503),('recipe',0,104,455,'en',2,483,5504),('recipe',0,104,455,'en',3,484,5505),('recipe',0,104,455,'en',4,485,5506),('recipe',0,104,455,'en',5,486,5507),('recipe',0,104,455,'en',6,487,5508),('recipe',0,104,455,'en',7,488,5509),('recipe',0,104,455,'en',8,489,5510),('recipe',0,104,455,'en',9,490,5511),('recipe',0,104,455,'en',10,491,5512),('recipe',0,104,455,'en',11,492,5513),('recipe',0,105,456,'en',0,493,5514),('recipe',0,105,456,'en',1,494,5515),('recipe',0,105,456,'en',2,495,5516),('recipe',0,105,456,'en',3,496,5517),('recipe',0,105,456,'en',4,497,5518),('recipe',0,105,456,'en',5,498,5519),('recipe',0,105,456,'en',6,499,5520),('recipe',0,105,456,'en',7,500,5521),('recipe',0,105,456,'en',8,501,5522),('recipe',0,105,456,'en',9,502,5523),('recipe',0,105,456,'en',10,503,5524),('recipe',0,105,456,'en',11,504,5525),('recipe',0,106,457,'en',0,505,5526),('recipe',0,106,457,'en',1,506,5527),('recipe',0,106,457,'en',2,507,5528),('recipe',0,106,457,'en',3,508,5529),('recipe',0,106,457,'en',4,509,5530),('recipe',0,106,457,'en',5,510,5531),('recipe',0,106,457,'en',6,511,5532),('recipe',0,106,457,'en',7,512,5533),('recipe',0,106,457,'en',8,513,5534),('recipe',0,106,457,'en',9,514,5535),('recipe',0,106,457,'en',10,515,5536),('recipe',0,106,457,'en',11,516,5537),('recipe',0,107,458,'en',0,517,5538),('recipe',0,107,458,'en',1,518,5539),('recipe',0,107,458,'en',2,519,5540),('recipe',0,107,458,'en',3,520,5541),('recipe',0,107,458,'en',4,521,5542),('recipe',0,107,458,'en',5,522,5543),('recipe',0,107,458,'en',6,523,5544),('recipe',0,107,458,'en',7,524,5545),('recipe',0,107,458,'en',8,525,5546),('recipe',0,107,458,'en',9,526,5547),('recipe',0,107,458,'en',10,527,5548),('recipe',0,107,458,'en',11,528,5549),('recipe',0,109,460,'en',0,541,5562),('recipe',0,109,460,'en',1,542,5563),('recipe',0,109,460,'en',2,543,5564),('recipe',0,109,460,'en',3,544,5565),('recipe',0,109,460,'en',4,545,5566),('recipe',0,109,460,'en',5,546,5567),('recipe',0,109,460,'en',6,553,5574),('recipe',0,109,460,'en',7,547,5568),('recipe',0,109,460,'en',8,548,5569),('recipe',0,109,460,'en',9,549,5570),('recipe',0,109,460,'en',10,550,5571),('recipe',0,109,460,'en',11,551,5572),('recipe',0,109,460,'en',12,552,5573),('recipe',0,110,461,'en',0,554,5575),('recipe',0,110,461,'en',1,555,5576),('recipe',0,110,461,'en',2,556,5577),('recipe',0,110,461,'en',3,557,5578),('recipe',0,110,461,'en',4,558,5579),('recipe',0,110,461,'en',5,559,5580),('recipe',0,110,461,'en',6,560,5581),('recipe',0,110,461,'en',7,561,5582),('recipe',0,110,461,'en',8,562,5583),('recipe',0,110,461,'en',9,563,5584),('recipe',0,110,461,'en',10,564,5585),('recipe',0,110,461,'en',11,565,5586),('recipe',0,110,461,'en',12,566,5587),('recipe',0,111,462,'en',0,567,5588),('recipe',0,111,462,'en',1,568,5589),('recipe',0,111,462,'en',2,569,5590),('recipe',0,111,462,'en',3,570,5591),('recipe',0,111,462,'en',4,571,5592),('recipe',0,111,462,'en',5,572,5593),('recipe',0,111,462,'en',6,573,5594),('recipe',0,111,462,'en',7,574,5595),('recipe',0,111,462,'en',8,575,5596),('recipe',0,111,462,'en',9,576,5597),('recipe',0,111,462,'en',10,577,5598),('recipe',0,111,462,'en',11,578,5599),('recipe',0,111,462,'en',12,579,5600),('recipe',0,112,463,'en',0,580,5601),('recipe',0,112,463,'en',1,581,5602),('recipe',0,112,463,'en',2,582,5603),('recipe',0,112,463,'en',3,583,5604),('recipe',0,112,463,'en',4,584,5605),('recipe',0,112,463,'en',5,585,5606),('recipe',0,112,463,'en',6,586,5607),('recipe',0,112,463,'en',7,587,5608),('recipe',0,112,463,'en',8,588,5609),('recipe',0,112,463,'en',9,589,5610),('recipe',0,112,463,'en',10,590,5611),('recipe',0,112,463,'en',11,591,5612),('recipe',0,112,463,'en',12,592,5613),('recipe',0,113,464,'en',0,593,5614),('recipe',0,113,464,'en',1,594,5615),('recipe',0,113,464,'en',2,595,5616),('recipe',0,113,464,'en',3,596,5617),('recipe',0,113,464,'en',4,597,5618),('recipe',0,113,464,'en',5,598,5619),('recipe',0,113,464,'en',6,599,5620),('recipe',0,113,464,'en',7,600,5621),('recipe',0,113,464,'en',8,601,5622),('recipe',0,113,464,'en',9,602,5623),('recipe',0,113,464,'en',10,603,5624),('recipe',0,113,464,'en',11,604,5625),('recipe',0,113,464,'en',12,605,5626),('recipe',0,114,465,'en',0,606,5627),('recipe',0,114,465,'en',1,607,5628),('recipe',0,114,465,'en',2,608,5629),('recipe',0,114,465,'en',3,609,5630),('recipe',0,114,465,'en',4,610,5631),('recipe',0,114,465,'en',5,611,5632),('recipe',0,114,465,'en',6,612,5633),('recipe',0,114,465,'en',7,613,5634),('recipe',0,114,465,'en',8,614,5635),('recipe',0,114,465,'en',9,615,5636),('recipe',0,114,465,'en',10,616,5637),('recipe',0,114,465,'en',11,617,5638),('recipe',0,114,465,'en',12,618,5639),('recipe',0,115,466,'en',0,619,5640),('recipe',0,115,466,'en',1,620,5641),('recipe',0,115,466,'en',2,621,5642),('recipe',0,115,466,'en',3,622,5643),('recipe',0,115,466,'en',4,623,5644),('recipe',0,115,466,'en',5,624,5645),('recipe',0,115,466,'en',6,625,5646),('recipe',0,115,466,'en',7,626,5647),('recipe',0,115,466,'en',8,627,5648),('recipe',0,115,466,'en',9,628,5649),('recipe',0,115,466,'en',10,629,5650),('recipe',0,115,466,'en',11,630,5651),('recipe',0,115,466,'en',12,631,5652),('recipe',0,116,467,'en',0,632,5653),('recipe',0,116,467,'en',1,633,5654),('recipe',0,116,467,'en',2,634,5655),('recipe',0,116,467,'en',3,635,5656),('recipe',0,116,467,'en',4,636,5657),('recipe',0,116,467,'en',5,637,5658),('recipe',0,116,467,'en',6,638,5659),('recipe',0,116,467,'en',7,639,5660),('recipe',0,116,467,'en',8,640,5661),('recipe',0,116,467,'en',9,641,5662),('recipe',0,116,467,'en',10,642,5663),('recipe',0,116,467,'en',11,643,5664),('recipe',0,116,467,'en',12,644,5665),('recipe',0,117,468,'en',0,645,5666),('recipe',0,117,468,'en',1,646,5667),('recipe',0,117,468,'en',2,647,5668),('recipe',0,117,468,'en',3,648,5669),('recipe',0,117,468,'en',4,649,5670),('recipe',0,117,468,'en',5,650,5671),('recipe',0,117,468,'en',6,651,5672),('recipe',0,117,468,'en',7,652,5673),('recipe',0,117,468,'en',8,653,5674),('recipe',0,117,468,'en',9,654,5675),('recipe',0,117,468,'en',10,655,5676),('recipe',0,117,468,'en',11,656,5677),('recipe',0,117,468,'en',12,657,5678);
commit;

--
-- Table structure for table `node__field_overview_image`
--

CREATE TABLE `node__field_overview_image` (
  `bundle` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The field instance bundle to which this row belongs, used when deleting a field instance',
  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_overview_image_target_id` int unsigned NOT NULL COMMENT 'The ID of the file entity.',
  `field_overview_image_alt` varchar(512) COLLATE utf8mb4_general_ci DEFAULT NULL COMMENT 'Alternative image text, for the image''s ''alt'' attribute.',
  `field_overview_image_title` varchar(1024) COLLATE utf8mb4_general_ci DEFAULT NULL COMMENT 'Image title text, for the image''s ''title'' attribute.',
  `field_overview_image_width` int unsigned DEFAULT NULL COMMENT 'The width of the image in pixels.',
  `field_overview_image_height` int unsigned DEFAULT NULL COMMENT 'The height of the image in pixels.',
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
  KEY `bundle` (`bundle`),
  KEY `revision_id` (`revision_id`),
  KEY `field_overview_image_target_id` (`field_overview_image_target_id`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='Data storage for node field field_overview_image.';

--
-- Dumping data for table `node__field_overview_image`
--

set autocommit=0;
INSERT INTO `node__field_overview_image` VALUES ('article',0,44,282,'en',0,133,'Sarah, a health coach at NuMi','',9504,6336),('article',0,46,283,'en',0,140,'Picture of Eve','',9504,6336),('article',0,47,174,'en',0,146,'Meet Gino','',9504,6336),('article',0,48,193,'en',0,151,'Meet Clyre','',8006,5337),('article',0,50,281,'en',0,154,'Meet Clair','',7899,5266),('article',0,51,251,'en',0,158,'Power of fibre','',9504,6336),('article',0,52,450,'en',0,163,'Snacks. Your body and blood sugar','',7903,6336),('article',0,53,252,'en',0,168,'Food labels simplified','',8256,5504),('article',0,54,449,'en',0,172,'Navigating nutritional health','',9504,5346),('article',0,55,280,'en',0,177,'Simple Swap-outs and Top Tips to Pack in More Plants','',4635,3090),('article',0,70,307,'en',0,233,'','',2048,1536),('article',0,76,314,'en',0,251,'','',2048,1365),('article',0,77,446,'en',0,258,'','',2048,1365),('recipe',0,92,372,'en',0,65,'','',608,439),('recipe',0,100,444,'en',0,187,'','',3948,3948),('article',0,101,445,'en',0,338,'','',2048,1365),('article',0,102,447,'en',0,350,'','',700,467),('article',0,103,448,'en',0,356,'','',700,467),('recipe',0,104,455,'en',0,159,'','',9504,6336),('recipe',0,105,456,'en',0,201,'','',9504,6336),('recipe',0,106,457,'en',0,200,'','',3097,3097),('recipe',0,107,458,'en',0,199,'','',5181,5181),('recipe',0,108,459,'en',0,198,'','',6088,6088),('recipe',0,109,460,'en',0,222,'','',2048,1365),('recipe',0,110,461,'en',0,225,'','',2048,1365),('recipe',0,111,462,'en',0,227,'','',2048,1365),('recipe',0,112,463,'en',0,230,'','',667,1000),('recipe',0,113,464,'en',0,239,'','',1000,667),('recipe',0,114,465,'en',0,240,'','',1000,667),('recipe',0,115,466,'en',0,244,'','',1000,667),('recipe',0,116,467,'en',0,248,'','',1000,667),('recipe',0,117,468,'en',0,249,'','',2048,1365),('article',0,122,492,'en',0,423,'nutritious food on a table ','',1193,580),('article',0,123,489,'en',0,163,'Snacks. Your body and blood sugar','',7903,6336);
commit;

--
-- Table structure for table `node__field_rating`
--

CREATE TABLE `node__field_rating` (
  `bundle` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The field instance bundle to which this row belongs, used when deleting a field instance',
  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_rating_value` varchar(255) COLLATE utf8mb4_general_ci NOT NULL,
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
  KEY `bundle` (`bundle`),
  KEY `revision_id` (`revision_id`),
  KEY `field_rating_value` (`field_rating_value`(191))
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='Data storage for node field field_rating.';

--
-- Dumping data for table `node__field_rating`
--

set autocommit=0;
INSERT INTO `node__field_rating` VALUES ('testimonial',0,34,117,'en',0,'5'),('testimonial',0,35,118,'en',0,'5'),('testimonial',0,36,119,'en',0,'5'),('testimonial',0,37,120,'en',0,'5'),('testimonial',0,38,121,'en',0,'5'),('testimonial',0,95,401,'en',0,'5'),('testimonial',0,96,402,'en',0,'5'),('testimonial',0,97,403,'en',0,'5'),('testimonial',0,98,404,'en',0,'5'),('testimonial',0,99,405,'en',0,'5'),('testimonial',0,118,469,'en',0,'5'),('testimonial',0,119,471,'en',0,'5'),('testimonial',0,120,472,'en',0,'5'),('testimonial',0,121,474,'en',0,'5');
commit;

--
-- Table structure for table `node__field_ready_time`
--

CREATE TABLE `node__field_ready_time` (
  `bundle` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The field instance bundle to which this row belongs, used when deleting a field instance',
  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_ready_time_value` varchar(255) NOT NULL,
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
  KEY `bundle` (`bundle`),
  KEY `revision_id` (`revision_id`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_0900_ai_ci COMMENT='Data storage for node field field_ready_time.';

--
-- Dumping data for table `node__field_ready_time`
--

set autocommit=0;
INSERT INTO `node__field_ready_time` VALUES ('recipe',0,92,372,'en',0,'40 mins'),('recipe',0,100,444,'en',0,'30'),('recipe',0,104,455,'en',0,'5'),('recipe',0,105,456,'en',0,'20'),('recipe',0,106,457,'en',0,'10'),('recipe',0,107,458,'en',0,'25'),('recipe',0,108,459,'en',0,'20'),('recipe',0,109,460,'en',0,'15'),('recipe',0,110,461,'en',0,'30'),('recipe',0,111,462,'en',0,'30'),('recipe',0,112,463,'en',0,'40'),('recipe',0,113,464,'en',0,'30'),('recipe',0,114,465,'en',0,'20'),('recipe',0,115,466,'en',0,'40'),('recipe',0,116,467,'en',0,'40'),('recipe',0,117,468,'en',0,'40');
commit;

--
-- Table structure for table `node__field_serving_quantity`
--

CREATE TABLE `node__field_serving_quantity` (
  `bundle` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The field instance bundle to which this row belongs, used when deleting a field instance',
  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
  `delta` int unsigned NOT NULL COMMENT 'The sequence number for this data item, used for multi-value fields',
  `field_serving_quantity_value` varchar(255) NOT NULL,
  PRIMARY KEY (`entity_id`,`deleted`,`delta`,`langcode`),
  KEY `bundle` (`bundle`),
  KEY `revision_id` (`revision_id`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_0900_ai_ci COMMENT='Data storage for node field field_serving_quantity.';

--
-- Dumping data for table `node__field_serving_quantity`
--

set autocommit=0;
INSERT INTO `node__field_serving_quantity` VALUES ('recipe',0,92,372,'en',0,'2 servings'),('recipe',0,100,444,'en',0,'2'),('recipe',0,104,455,'en',0,'1'),('recipe',0,105,456,'en',0,'1'),('recipe',0,106,457,'en',0,'8'),('recipe',0,107,458,'en',0,'1'),('recipe',0,108,459,'en',0,'2'),('recipe',0,109,460,'en',0,'1'),('recipe',0,110,461,'en',0,'2'),('recipe',0,111,462,'en',0,'2'),('recipe',0,112,463,'en',0,'10'),('recipe',0,113,464,'en',0,'4 servings of 3 balls'),('recipe',0,114,465,'en',0,'10'),('recipe',0,115,466,'en',0,'4'),('recipe',0,116,467,'en',0,'6'),('recipe',0,117,468,'en',0,'6');
commit;

--
-- Table structure for table `node_access`
--

CREATE TABLE `node_access` (
  `nid` int unsigned NOT NULL DEFAULT '0' COMMENT 'The "node".nid this record affects.',
  `langcode` varchar(12) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The "language".langcode of this node.',
  `fallback` tinyint unsigned NOT NULL DEFAULT '1' COMMENT 'Boolean indicating whether this record should be used as a fallback if a language condition is not provided.',
  `gid` int unsigned NOT NULL DEFAULT '0' COMMENT 'The grant ID a user must possess in the specified realm to gain this row''s privileges on the node.',
  `realm` varchar(255) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The realm in which the user must possess the grant ID. Modules can define one or more realms by implementing hook_node_grants().',
  `grant_view` tinyint unsigned NOT NULL DEFAULT '0' COMMENT 'Boolean indicating whether a user with the realm/grant pair can view this node.',
  `grant_update` tinyint unsigned NOT NULL DEFAULT '0' COMMENT 'Boolean indicating whether a user with the realm/grant pair can edit this node.',
  `grant_delete` tinyint unsigned NOT NULL DEFAULT '0' COMMENT 'Boolean indicating whether a user with the realm/grant pair can delete this node.',
  PRIMARY KEY (`nid`,`gid`,`realm`,`langcode`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='Identifies which realm/grant pairs a user must possess in…';

--
-- Dumping data for table `node_access`
--

set autocommit=0;
INSERT INTO `node_access` VALUES (0,'',1,0,'all',1,0,0);
commit;

--
-- Table structure for table `node_field_data`
--

CREATE TABLE `node_field_data` (
  `nid` int unsigned NOT NULL,
  `vid` int unsigned NOT NULL,
  `type` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL COMMENT 'The ID of the target entity.',
  `langcode` varchar(12) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL,
  `status` tinyint NOT NULL,
  `uid` int unsigned NOT NULL COMMENT 'The ID of the target entity.',
  `title` varchar(255) COLLATE utf8mb4_general_ci NOT NULL,
  `created` int NOT NULL,
  `changed` int NOT NULL,
  `promote` tinyint NOT NULL,
  `sticky` tinyint NOT NULL,
  `default_langcode` tinyint NOT NULL,
  `revision_translation_affected` tinyint DEFAULT NULL,
  PRIMARY KEY (`nid`,`langcode`),
  KEY `node__id__default_langcode__langcode` (`nid`,`default_langcode`,`langcode`),
  KEY `node__vid` (`vid`),
  KEY `node_field__type__target_id` (`type`),
  KEY `node_field__uid__target_id` (`uid`),
  KEY `node_field__created` (`created`),
  KEY `node_field__changed` (`changed`),
  KEY `node__status_type` (`status`,`type`,`nid`),
  KEY `node__frontpage` (`promote`,`status`,`sticky`,`created`),
  KEY `node__title_type` (`title`(191),`type`(4))
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='The data table for node entities.';

--
-- Dumping data for table `node_field_data`
--

set autocommit=0;
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--
-- Table structure for table `node_field_revision`
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--
-- Dumping data for table `node_field_revision`
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boost your brain power ',1745830070,1745832008,1,0,1,1),(122,481,'en',0,6,'Foods to boost your brain power ',1745830070,1745923602,1,0,1,1),(122,482,'en',0,6,'Foods to boost your brain power ',1745830070,1745923632,1,0,1,1),(122,483,'en',0,6,'Foods to boost your brain power ',1745830070,1745923722,1,0,1,1),(122,484,'en',0,6,'Foods to boost your brain power ',1745830070,1746018104,1,0,1,1),(122,485,'en',0,6,'Foods to boost your brain power ',1745830070,1746018154,1,0,1,1),(122,486,'en',0,6,'Foods to boost your brain power ',1745830070,1746018194,1,0,1,1),(122,487,'en',0,6,'Foods to boost your brain power ',1745830070,1746018222,1,0,1,1),(30,488,'en',1,1,'FAQs',1718858028,1746786771,0,0,1,1),(123,489,'en',0,1,'Snacks are not the Enemy: Your Body and Blood Sugar  - Cloned',1747214427,1747214427,1,0,1,1),(122,490,'en',0,6,'Foods to boost your brain power ',1745830070,1747237176,1,0,1,1),(122,491,'en',0,6,'Foods to boost your brain power ',1745830070,1747237204,1,0,1,1),(122,492,'en',1,6,'Foods to boost your brain power ',1745830070,1747389475,1,0,1,1);
commit;

--
-- Table structure for table `node_revision`
--

CREATE TABLE `node_revision` (
  `nid` int unsigned NOT NULL,
  `vid` int unsigned NOT NULL AUTO_INCREMENT,
  `langcode` varchar(12) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL,
  `revision_uid` int unsigned DEFAULT NULL COMMENT 'The ID of the target entity.',
  `revision_timestamp` int DEFAULT NULL,
  `revision_log` longtext COLLATE utf8mb4_general_ci,
  `revision_default` tinyint DEFAULT NULL,
  PRIMARY KEY (`vid`),
  KEY `node__nid` (`nid`),
  KEY `node_field__langcode` (`langcode`),
  KEY `node_field__revision_uid__target_id` (`revision_uid`)
) ENGINE=InnoDB AUTO_INCREMENT=493 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='The revision table for node entities.';

--
-- Dumping data for table `node_revision`
--

set autocommit=0;
INSERT INTO `node_revision` VALUES 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commit;

--
-- Table structure for table `node_revision__body`
--

CREATE TABLE `node_revision__body` (
  `bundle` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The field instance bundle to which this row belongs, used when deleting a field instance',
  `deleted` tinyint NOT NULL DEFAULT '0' COMMENT 'A boolean indicating whether this data item has been deleted',
  `entity_id` int unsigned NOT NULL COMMENT 'The entity id this data is attached to',
  `revision_id` int unsigned NOT NULL COMMENT 'The entity revision id this data is attached to',
  `langcode` varchar(32) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The language code for this data item.',
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Everyone was very professional yet warm and welcoming which created a safe environment for participants to express themselves and make the most of the learning opportunity.\"</p>','','basic_html'),('article',0,44,155,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. 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Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p><p><strong>Simplifying Science, Enhancing Lives</strong><br>Understanding the complex connection between diet, lifestyle, and health can be daunting. That\'s why Sarah is dedicated to demystifying the science behind healthy living. 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From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p><p><strong>Simplifying Science, Enhancing Lives</strong><br>Understanding the complex connection between diet, lifestyle, and health can be daunting. That\'s why Sarah is dedicated to demystifying the science behind healthy living. With a focus on evidence-based methods, she breaks down complex concepts into simple, digestible information, empowering clients to make informed decisions about their health.</p>','','basic_html'),('article',0,44,158,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p><p><strong>Simplifying Science, Enhancing Lives</strong><br>Understanding the complex connection between diet, lifestyle, and health can be daunting. That\'s why Sarah is dedicated to demystifying the science behind healthy living. 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From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p><p><strong>Simplifying Science, Enhancing Lives</strong><br>Understanding the complex connection between diet, lifestyle, and health can be daunting. That\'s why Sarah is dedicated to demystifying the science behind healthy living. With a focus on evidence-based methods, she breaks down complex concepts into simple, digestible information, empowering clients to make informed decisions about their health.</p>','','basic_html'),('article',0,44,161,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p>','','basic_html'),('article',0,44,240,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p>','','basic_html'),('article',0,44,241,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p>','','basic_html'),('article',0,44,282,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Sarah’s story is a journey from personal loss to lifelong health; and is a superb example of turning great adversity into positive change. Fortunately for us, and all those who cross her path, Sarah’s health journey didn’t stop with her – which is why we’re thrilled to introduce you to Sarah Marling, one of our fantastic in-house Health Coaches.&nbsp;</p><p><strong>What is a Health Coach?</strong><br>For our NuMi clients a health coach like Sarah is a gateway to a healthier, happier you. From guiding you through our ‘Gold Standard’ DEXA Body Scanner {link to DEXA} and health review for deep insights – to helping you make a sustainable plan for nutrition and movement – Sarah will be with you every step of the way.&nbsp;</p><p><strong>A Personal Quest for Health</strong><br>Sarah’s journey began in the wake of personal tragedy. After the loss of her father to Bowel Cancer at the young age of 59, Sarah wasn’t going to let the fear of possibly inheriting the gene which would lead her to the same fate as her Dad, but instead sparked a deep interest in the preventative power of nutrition and lifestyle choices. Sarah strongly believes in the mantra of ‘genetics loads the gun, but lifestyle pulls the trigger’ and so she studied to become a Nutritional Therapist with the aim of enabling herself with the facts to make the lifestyle choices to support her own health, as well as helping others, reduce their risk of serious disease.</p>','','basic_html'),('article',0,46,163,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,164,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,165,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,166,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,167,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,168,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,169,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,184,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,185,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,46,283,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Eve’s journey into health and wellness is driven by a deep commitment to helping others find balance in their lives. With a background in nursing and a passion for holistic well-being, she brings a unique blend of expertise to her role at NuMi. We’re thrilled to introduce Eve, our dedicated Health Coach &amp; Yoga Teacher, who is here to support you in achieving harmony in both body and mind.&nbsp;</p>','','basic_html'),('article',0,47,170,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Gino’s culinary journey is one that blends passion with purpose, turning a lifelong love of cooking into a mission to nourish both body and soul. His path has taken him from the warmth of his family kitchen to the demanding world of fine dining, and now to NuMi, where his expertise is helping others reconnect with the food they eat. We’re excited to introduce you to Gino, our talented in-house chef, whose dedication to wholesome, flavorful cooking is at the heart of everything we do.</p>','','basic_html'),('article',0,47,171,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Gino’s culinary journey is one that blends passion with purpose, turning a lifelong love of cooking into a mission to nourish both body and soul. His path has taken him from the warmth of his family kitchen to the demanding world of fine dining, and now to NuMi, where his expertise is helping others reconnect with the food they eat. We’re excited to introduce you to Gino, our talented in-house chef, whose dedication to wholesome, flavorful cooking is at the heart of everything we do.</p>','','basic_html'),('article',0,47,172,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Gino’s culinary journey is one that blends passion with purpose, turning a lifelong love of cooking into a mission to nourish both body and soul. His path has taken him from the warmth of his family kitchen to the demanding world of fine dining, and now to NuMi, where his expertise is helping others reconnect with the food they eat. We’re excited to introduce you to Gino, our talented in-house chef, whose dedication to wholesome, flavorful cooking is at the heart of everything we do.</p>','','basic_html'),('article',0,47,173,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Gino’s culinary journey is one that blends passion with purpose, turning a lifelong love of cooking into a mission to nourish both body and soul. His path has taken him from the warmth of his family kitchen to the demanding world of fine dining, and now to NuMi, where his expertise is helping others reconnect with the food they eat. We’re excited to introduce you to Gino, our talented in-house chef, whose dedication to wholesome, flavorful cooking is at the heart of everything we do.</p>','','basic_html'),('article',0,47,174,'en',0,'<p dir=\"ltr\">In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;</p><p dir=\"ltr\">Gino’s culinary journey is one that blends passion with purpose, turning a lifelong love of cooking into a mission to nourish both body and soul. His path has taken him from the warmth of his family kitchen to the demanding world of fine dining, and now to NuMi, where his expertise is helping others reconnect with the food they eat. We’re excited to introduce you to Gino, our talented in-house chef, whose dedication to wholesome, flavorful cooking is at the heart of everything we do.</p>','','basic_html'),('article',0,48,175,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Clyre’s journey into holistic healing is deeply rooted in her lifelong connection to nature and a passion for nurturing both body and soul. With a background in nursing and extensive experience in complementary therapies, she brings a unique blend of traditional knowledge and alternative practices to her work. We’re delighted to introduce Clyre, whose commitment to reducing stress and restoring balance in her clients’ lives is at the heart of her healing approach at NuMi.</p><p><strong>A Journey Rooted in Connection and Healing</strong><br>Clyre’s story begins in Reading, but she grew up in the serene surroundings of Bath, in a hardworking and thoughtful family. While her family leaned towards logical, scientific thinking, Clyre was always more attuned to the intuitive and emotional aspects of life. From an early age, she sensed that there was more to the world than what could be seen, feeling a deep connection to nature and animals. As a child, she instinctively practised healing on her pets, guided by an inner belief in the power of touch. This love for nature eventually expanded into a fascination with the Moon, planets, and the influence of astrology and moon cycles on our lives.<br><br><strong>Nursing: A Catalyst for Lifelong Learning</strong><br>After completing her A Levels, Clyre spent a gap year in Sweden as an au pair, where she discovered the invigorating health benefits of saunas and cold water dips. She then pursued Nurse Training at Southampton University College of Nursing and Midwifery from 1992 to 1995. This period was transformative for Clyre, igniting her lifelong interest in health and well-being. Her nursing education exposed her to a broad spectrum of human experience, covering sociology, psychology, and physiology, and included diverse placements across various specialities. It was here that Clyre’s curiosity deepened, particularly in human psychology and the broader, interconnected causes of dis-ease. She began to see health not just as a physical condition but as something deeply linked to an individual’s life story and even their ancestry.<br><br><strong>Exploring Alternative Healing</strong><br>During her nursing years, Clyre’s interest in alternative medicine and holistic healing grew. She earned a Massage Practitioner qualification in London and immersed herself in literature on spiritual growth, alternative therapies, and holistic health. Books like The Celestine Prophecy, The Alchemist, and works by Carolyn Myss and Deepak Chopra resonated deeply with her, reinforcing her belief in the connection between mind, body, spirit, and nature. In 1997, she completed a Natural Nutrition Course in London, which became a pivotal moment in her understanding of health and healing, particularly the idea that everything originates somewhere and can only change, not disappear.<br><br><strong>A Shift Towards Complementary Therapies</strong><br>After working in an HIV/AIDS and STD clinic at Chelsea &amp; Westminster Hospital, Clyre realised that mainstream nursing was becoming increasingly limiting for her. She sought a more empowering approach to patient care, which led her to the Royal London Homoeopathic Hospital, where she worked as a Complementary Therapy Nurse Practitioner. Here, she delved into vibrational medicine through homoeopathy and flower essences, and also completed her Reflexology training and Reiki levels 1 and 2. Her work at Charing Cross Hospital’s Oncology Department, providing complementary therapies to cancer patients, reinforced her belief in the healing power of massage and reflexology.<br>&nbsp;</p>','','basic_html'),('article',0,48,193,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>Clyre’s journey into holistic healing is deeply rooted in her lifelong connection to nature and a passion for nurturing both body and soul. With a background in nursing and extensive experience in complementary therapies, she brings a unique blend of traditional knowledge and alternative practices to her work. We’re delighted to introduce Clyre, whose commitment to reducing stress and restoring balance in her clients’ lives is at the heart of her healing approach at NuMi.</p><p><strong>A Journey Rooted in Connection and Healing</strong><br>Clyre’s story begins in Reading, but she grew up in the serene surroundings of Bath, in a hardworking and thoughtful family. While her family leaned towards logical, scientific thinking, Clyre was always more attuned to the intuitive and emotional aspects of life. From an early age, she sensed that there was more to the world than what could be seen, feeling a deep connection to nature and animals. As a child, she instinctively practised healing on her pets, guided by an inner belief in the power of touch. This love for nature eventually expanded into a fascination with the Moon, planets, and the influence of astrology and moon cycles on our lives.<br><br><strong>Nursing: A Catalyst for Lifelong Learning</strong><br>After completing her A Levels, Clyre spent a gap year in Sweden as an au pair, where she discovered the invigorating health benefits of saunas and cold water dips. She then pursued Nurse Training at Southampton University College of Nursing and Midwifery from 1992 to 1995. This period was transformative for Clyre, igniting her lifelong interest in health and well-being. Her nursing education exposed her to a broad spectrum of human experience, covering sociology, psychology, and physiology, and included diverse placements across various specialities. It was here that Clyre’s curiosity deepened, particularly in human psychology and the broader, interconnected causes of dis-ease. She began to see health not just as a physical condition but as something deeply linked to an individual’s life story and even their ancestry.<br><br><strong>Exploring Alternative Healing</strong><br>During her nursing years, Clyre’s interest in alternative medicine and holistic healing grew. She earned a Massage Practitioner qualification in London and immersed herself in literature on spiritual growth, alternative therapies, and holistic health. Books like The Celestine Prophecy, The Alchemist, and works by Carolyn Myss and Deepak Chopra resonated deeply with her, reinforcing her belief in the connection between mind, body, spirit, and nature. In 1997, she completed a Natural Nutrition Course in London, which became a pivotal moment in her understanding of health and healing, particularly the idea that everything originates somewhere and can only change, not disappear.<br><br><strong>A Shift Towards Complementary Therapies</strong><br>After working in an HIV/AIDS and STD clinic at Chelsea &amp; Westminster Hospital, Clyre realised that mainstream nursing was becoming increasingly limiting for her. She sought a more empowering approach to patient care, which led her to the Royal London Homoeopathic Hospital, where she worked as a Complementary Therapy Nurse Practitioner. Here, she delved into vibrational medicine through homoeopathy and flower essences, and also completed her Reflexology training and Reiki levels 1 and 2. Her work at Charing Cross Hospital’s Oncology Department, providing complementary therapies to cancer patients, reinforced her belief in the healing power of massage and reflexology.<br>&nbsp;</p>','','basic_html'),('article',0,50,177,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>We’re thrilled to introduce you to Clair, our home cook consultant! With a career in, out and next to commercial kitchens and hospitality Clair has vast experience working with food and sourcing excellent ingredients. Alongside her professional career, with 4 kids, Clair knows her way around feeding a small army – so has provided NuMi with brilliant ‘home-cook’ insights to make sure our bespoke recipes are all; delicious, nutritious and accessible to home cooks.<br><br><strong>A Potted History</strong><br>Clair has worked as a professional chef and hospitality business owner for more than 2 decades – including Holt’s very own Byfords – and with it brings lots of valuable insights and experience to our NuMi team. Putting together great tasting dishes, understanding flavour – but also the practical elements like cost and ingredient accessibility is second nature for her. Being able to lean into this knowledge has left a marked stamp on our NuMi recipe book.<br><br><strong>Home-cook Insights</strong><br>Alongside her professional experience she also has excellent insight making meals for ‘all the family’ with tips, hacks and hints to bulk, batch and adapt meals to fit in with a busy schedule. We call this “The Clair Flair”. Below are two of Clairs favourite recipes she loves to make and eat at home.&nbsp;<br>&nbsp;</p>','','basic_html'),('article',0,50,191,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>We’re thrilled to introduce you to Clair, our home cook consultant! With a career in, out and next to commercial kitchens and hospitality Clair has vast experience working with food and sourcing excellent ingredients. Alongside her professional career, with 4 kids, Clair knows her way around feeding a small army – so has provided NuMi with brilliant ‘home-cook’ insights to make sure our bespoke recipes are all; delicious, nutritious and accessible to home cooks.<br><br><strong>A Potted History</strong><br>Clair has worked as a professional chef and hospitality business owner for more than 2 decades – including Holt’s very own Byfords – and with it brings lots of valuable insights and experience to our NuMi team. Putting together great tasting dishes, understanding flavour – but also the practical elements like cost and ingredient accessibility is second nature for her. Being able to lean into this knowledge has left a marked stamp on our NuMi recipe book.<br><br><strong>Home-cook Insights</strong><br>Alongside her professional experience she also has excellent insight making meals for ‘all the family’ with tips, hacks and hints to bulk, batch and adapt meals to fit in with a busy schedule. We call this “The Clair Flair”. Below are two of Clairs favourite recipes she loves to make and eat at home.&nbsp;<br>&nbsp;</p>','','basic_html'),('article',0,50,192,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>We’re thrilled to introduce you to Clair, our home cook consultant! With a career in, out and next to commercial kitchens and hospitality Clair has vast experience working with food and sourcing excellent ingredients. Alongside her professional career, with 4 kids, Clair knows her way around feeding a small army – so has provided NuMi with brilliant ‘home-cook’ insights to make sure our bespoke recipes are all; delicious, nutritious and accessible to home cooks.<br><br><strong>A Potted History</strong><br>Clair has worked as a professional chef and hospitality business owner for more than 2 decades – including Holt’s very own Byfords – and with it brings lots of valuable insights and experience to our NuMi team. Putting together great tasting dishes, understanding flavour – but also the practical elements like cost and ingredient accessibility is second nature for her. Being able to lean into this knowledge has left a marked stamp on our NuMi recipe book.<br><br><strong>Home-cook Insights</strong><br>Alongside her professional experience she also has excellent insight making meals for ‘all the family’ with tips, hacks and hints to bulk, batch and adapt meals to fit in with a busy schedule. We call this “The Clair Flair”. Below are two of Clairs favourite recipes she loves to make and eat at home.&nbsp;<br>&nbsp;</p>','','basic_html'),('article',0,50,281,'en',0,'<p>In each of these journal entries, we want to give you the opportunity to get to know our partners a little better. Each of our NuMi partners bring, not only their professional skill, but also a unique perspective on what it means to be a healthier, happier you.&nbsp;<br>We’re thrilled to introduce you to Clair, our home cook consultant! With a career in, out and next to commercial kitchens and hospitality Clair has vast experience working with food and sourcing excellent ingredients. Alongside her professional career, with 4 kids, Clair knows her way around feeding a small army – so has provided NuMi with brilliant ‘home-cook’ insights to make sure our bespoke recipes are all; delicious, nutritious and accessible to home cooks.<br><br><strong>A Potted History</strong><br>Clair has worked as a professional chef and hospitality business owner for more than 2 decades – including Holt’s very own Byfords – and with it brings lots of valuable insights and experience to our NuMi team. Putting together great tasting dishes, understanding flavour – but also the practical elements like cost and ingredient accessibility is second nature for her. Being able to lean into this knowledge has left a marked stamp on our NuMi recipe book.<br><br><strong>Home-cook Insights</strong><br>Alongside her professional experience she also has excellent insight making meals for ‘all the family’ with tips, hacks and hints to bulk, batch and adapt meals to fit in with a busy schedule. We call this “The Clair Flair”. Below are two of Clairs favourite recipes she loves to make and eat at home.&nbsp;<br>&nbsp;</p>','','basic_html'),('article',0,51,178,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><p>Fibre is essential for digestive health, overall well-being, and immune function, yet many people fall short of the recommended intake of 30 grams per day.<br>The average fibre intake in the UK is about 18 grams, significantly below the recommended level, increasing the risk of chronic diseases like Type 2 diabetes, cardiovascular disease, and certain cancers<br>Whole wheat spaghetti, chia seeds, broccoli, peas, and apples are excellent sources of dietary fibre that can be easily incorporated into daily meals and snacks.<br>Fibre comes in two types: soluble (found in oats, beans, fruits) and insoluble (found in whole grains, nuts). Both are &nbsp;important for regulating blood sugar, lowering cholesterol, and promoting digestive health..<br>Fibre supports a healthy gut microbiome, which plays a crucial role in immunity and reducing inflammation, all contributing to protecting against serious illnesses</p><p><strong>Read on for deeper insights and tips…</strong><br>&nbsp;</p>','','basic_html'),('article',0,51,190,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><p>Fibre is essential for digestive health, overall well-being, and immune function, yet many people fall short of the recommended intake of 30 grams per day.<br>The average fibre intake in the UK is about 18 grams, significantly below the recommended level, increasing the risk of chronic diseases like Type 2 diabetes, cardiovascular disease, and certain cancers<br>Whole wheat spaghetti, chia seeds, broccoli, peas, and apples are excellent sources of dietary fibre that can be easily incorporated into daily meals and snacks.<br>Fibre comes in two types: soluble (found in oats, beans, fruits) and insoluble (found in whole grains, nuts). Both are &nbsp;important for regulating blood sugar, lowering cholesterol, and promoting digestive health..<br>Fibre supports a healthy gut microbiome, which plays a crucial role in immunity and reducing inflammation, all contributing to protecting against serious illnesses</p><p><strong>Read on for deeper insights and tips…</strong><br>&nbsp;</p>','','basic_html'),('article',0,51,194,'en',0,'<p>In a hurry? Here\'s all you need to know:</p><p>Fibre is essential for digestive health, overall well-being, and immune function, yet many people fall short of the recommended intake of 30 grams per day.<br>The average fibre intake in the UK is about 18 grams, significantly below the recommended level, increasing the risk of chronic diseases like Type 2 diabetes, cardiovascular disease, and certain cancers<br>Whole wheat spaghetti, chia seeds, broccoli, peas, and apples are excellent sources of dietary fibre that can be easily incorporated into daily meals and snacks.<br>Fibre comes in two types: soluble (found in oats, beans, fruits) and insoluble (found in whole grains, nuts). Both are &nbsp;important for regulating blood sugar, lowering cholesterol, and promoting digestive health..<br>Fibre supports a healthy gut microbiome, which plays a crucial role in immunity and reducing inflammation, all contributing to protecting against serious illnesses</p><p><strong>Read on for deeper insights and tips…</strong><br>&nbsp;</p>','','basic_html'),('article',0,51,195,'en',0,'<p>In a hurry? Here\'s all you need to know:</p><p>Fibre is essential for digestive health, overall well-being, and immune function, yet many people fall short of the recommended intake of 30 grams per day.<br>The average fibre intake in the UK is about 18 grams, significantly below the recommended level, increasing the risk of chronic diseases like Type 2 diabetes, cardiovascular disease, and certain cancers<br>Whole wheat spaghetti, chia seeds, broccoli, peas, and apples are excellent sources of dietary fibre that can be easily incorporated into daily meals and snacks.<br>Fibre comes in two types: soluble (found in oats, beans, fruits) and insoluble (found in whole grains, nuts). Both are &nbsp;important for regulating blood sugar, lowering cholesterol, and promoting digestive health..<br>Fibre supports a healthy gut microbiome, which plays a crucial role in immunity and reducing inflammation, all contributing to protecting against serious illnesses</p><p><strong>Read on for deeper insights and tips…</strong></p>','','basic_html'),('article',0,51,239,'en',0,'<p>In a hurry? Here\'s all you need to know:</p><p>Fibre is essential for digestive health, overall well-being, and immune function, yet many people fall short of the recommended intake of 30 grams per day.<br>The average fibre intake in the UK is about 18 grams, significantly below the recommended level, increasing the risk of chronic diseases like Type 2 diabetes, cardiovascular disease, and certain cancers<br>Whole wheat spaghetti, chia seeds, broccoli, peas, and apples are excellent sources of dietary fibre that can be easily incorporated into daily meals and snacks.<br>Fibre comes in two types: soluble (found in oats, beans, fruits) and insoluble (found in whole grains, nuts). Both are &nbsp;important for regulating blood sugar, lowering cholesterol, and promoting digestive health..<br>Fibre supports a healthy gut microbiome, which plays a crucial role in immunity and reducing inflammation, all contributing to protecting against serious illnesses</p><p><strong>Read on for deeper insights and tips…</strong></p>','','basic_html'),('article',0,51,250,'en',0,'<p>Boost your health with fibre! Discover our 5 top sources of fibre and learn how to incorporate them into your meals for better digestion and overall well-being. Check out our latest article for tips and insights.</p>','','basic_html'),('article',0,51,251,'en',0,'<p>Boost your health with fibre! Discover our 5 top sources of fibre and learn how to incorporate them into your meals for better digestion and overall well-being. Check out our latest article for tips and insights.</p>','','basic_html'),('article',0,52,179,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><ul><li>Snacking, when done right, can help keep your blood sugar balanced and prevent energy drops, rather than causing weight gain or unhealthy habits.</li><li>Choosing snacks high in protein, fibre, and healthy fats can keep your metabolism steady, stop you from overeating at meals, and maintain your energy throughout the day.</li><li>Good snack options can be quick and simple to make, read on for two of our favourites.</li><li>Healthy snacks help avoid sudden spikes and drops in blood sugar, which often happen with sugary snacks, keeping your energy steady and reducing mood swings and hunger.</li><li>Eating the right snacks, as suggested by nutrition expert Sarah, helps control meal portions, keeps your energy balanced, and leads to better food choices for overall health.</li></ul><p><strong>Read on for recipe recommendations and snacking top-tips with Sarah…</strong><br>&nbsp;</p>','','basic_html'),('article',0,52,189,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><ul><li>Snacking, when done right, can help keep your blood sugar balanced and prevent energy drops, rather than causing weight gain or unhealthy habits.</li><li>Choosing snacks high in protein, fibre, and healthy fats can keep your metabolism steady, stop you from overeating at meals, and maintain your energy throughout the day.</li><li>Good snack options can be quick and simple to make, read on for two of our favourites.</li><li>Healthy snacks help avoid sudden spikes and drops in blood sugar, which often happen with sugary snacks, keeping your energy steady and reducing mood swings and hunger.</li><li>Eating the right snacks, as suggested by nutrition expert Sarah, helps control meal portions, keeps your energy balanced, and leads to better food choices for overall health.</li></ul><p><strong>Read on for recipe recommendations and snacking top-tips with Sarah…</strong><br>&nbsp;</p>','','basic_html'),('article',0,52,207,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><ul><li>Snacking, when done right, can help keep your blood sugar balanced and prevent energy drops, rather than causing weight gain or unhealthy habits.</li><li>Choosing snacks high in protein, fibre, and healthy fats can keep your metabolism steady, stop you from overeating at meals, and maintain your energy throughout the day.</li><li>Good snack options can be quick and simple to make, read on for two of our favourites.</li><li>Healthy snacks help avoid sudden spikes and drops in blood sugar, which often happen with sugary snacks, keeping your energy steady and reducing mood swings and hunger.</li><li>Eating the right snacks, as suggested by nutrition expert Sarah, helps control meal portions, keeps your energy balanced, and leads to better food choices for overall health.</li></ul><p><strong>Read on for recipe recommendations and snacking top-tips with Sarah…</strong><br>&nbsp;</p>','','basic_html'),('article',0,52,242,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><ul><li>Snacking, when done right, can help keep your blood sugar balanced and prevent energy drops, rather than causing weight gain or unhealthy habits.</li><li>Choosing snacks high in protein, fibre, and healthy fats can keep your metabolism steady, stop you from overeating at meals, and maintain your energy throughout the day.</li><li>Good snack options can be quick and simple to make, read on for two of our favourites.</li><li>Healthy snacks help avoid sudden spikes and drops in blood sugar, which often happen with sugary snacks, keeping your energy steady and reducing mood swings and hunger.</li><li>Eating the right snacks, as suggested by nutrition expert Sarah, helps control meal portions, keeps your energy balanced, and leads to better food choices for overall health.</li></ul><p><strong>Read on for recipe recommendations and snacking top-tips with Sarah…</strong><br>&nbsp;</p>','','basic_html'),('article',0,52,243,'en',0,'<p><strong>In a hurry? Here\'s all you need to know:</strong></p><ul><li>Snacking, when done right, can help keep your blood sugar balanced and prevent energy drops, rather than causing weight gain or unhealthy habits.</li><li>Choosing snacks high in protein, fibre, and healthy fats can keep your metabolism steady, stop you from overeating at meals, and maintain your energy throughout the day.</li><li>Good snack options can be quick and simple to make, read on for two of our favourites.</li><li>Healthy snacks help avoid sudden spikes and drops in blood sugar, which often happen with sugary snacks, keeping your energy steady and reducing mood swings and hunger.</li><li>Eating the right snacks, as suggested by nutrition expert Sarah, helps control meal portions, keeps your energy balanced, and leads to better food choices for overall health.</li></ul><p><strong>Read on for recipe recommendations and snacking top-tips with Sarah…</strong><br>&nbsp;</p>','','basic_html'),('article',0,52,249,'en',0,'<p>Snacking isn\'t the enemy! Discover how healthy snacks can help stabilise your blood sugar levels and keep your energy stable throughout the day. Our latest article quizzes our in house expert Sarah and shares a few of our favourite nutritious snack ideas.</p>','','basic_html'),('article',0,52,450,'en',0,'<p>Snacking isn\'t the enemy! Discover how healthy snacks can help stabilise your blood sugar levels and keep your energy stable throughout the day. Our latest article quizzes our in house expert Sarah and shares a few of our favourite nutritious snack ideas.</p>','','basic_html'),('article',0,53,180,'en',0,'<p><strong>In a hurry? Here\'s a quick wrap-up:</strong></p><ul><li><strong>Ingredients List:</strong> Look for whole foods at the top of the ingredients list and be cautious of products where sugar, salt, or unhealthy fats are among the first ingredients.</li><li><strong>Nutritional Panel:</strong> Compare products using the \"per 100g\" column to choose options lower in saturated fat, sugar, and salt, and higher in fibre and protein.</li><li><strong>Calorie (Dis)Counting: </strong>Focus on the quality of ingredients rather than just the calorie count, as low-calorie foods can still be unhealthy due to artificial sweeteners and low fibre content.</li></ul><p dir=\"ltr\"><strong>For more detail, read on…</strong></p>','','basic_html'),('article',0,53,188,'en',0,'<p><strong>In a hurry? Here\'s a quick wrap-up:</strong></p><ul><li><strong>Ingredients List:</strong> Look for whole foods at the top of the ingredients list and be cautious of products where sugar, salt, or unhealthy fats are among the first ingredients.</li><li><strong>Nutritional Panel:</strong> Compare products using the \"per 100g\" column to choose options lower in saturated fat, sugar, and salt, and higher in fibre and protein.</li><li><strong>Calorie (Dis)Counting: </strong>Focus on the quality of ingredients rather than just the calorie count, as low-calorie foods can still be unhealthy due to artificial sweeteners and low fibre content.</li></ul><p dir=\"ltr\"><strong>For more detail, read on…</strong></p>','','basic_html'),('article',0,53,244,'en',0,'<p><strong>In a hurry? Here\'s a quick wrap-up:</strong></p><ul><li><strong>Ingredients List:</strong> Look for whole foods at the top of the ingredients list and be cautious of products where sugar, salt, or unhealthy fats are among the first ingredients.</li><li><strong>Nutritional Panel:</strong> Compare products using the \"per 100g\" column to choose options lower in saturated fat, sugar, and salt, and higher in fibre and protein.</li><li><strong>Calorie (Dis)Counting: </strong>Focus on the quality of ingredients rather than just the calorie count, as low-calorie foods can still be unhealthy due to artificial sweeteners and low fibre content.</li></ul><p dir=\"ltr\"><strong>For more detail, read on…</strong></p>','','basic_html'),('article',0,53,248,'en',0,'<p>Boost your health with fibre! Discover our 5 top sources of fibre and learn how to incorporate them into your meals for better digestion and overall well-being. Check out our latest article for tips and insights.</p>','','basic_html'),('article',0,53,252,'en',0,'<p>Confused by food labels? Our latest post breaks it down for you! Learn how to read nutritional info and understand serving sizes with Sarah to make healthier choices.</p>','','basic_html'),('article',0,54,181,'en',0,'<p><strong>In a hurry? Here\'s a quick summary of our key takeaways;</strong></p><ul><li><strong>Build Mental Resilience:</strong> Use techniques like meditation, journaling, gratitude, and positive affirmations to turn setbacks into opportunities for personal growth.</li><li><strong>Maintain a Balanced Routine:</strong> Start small by focusing on key areas like self-care, exercise, daily movement, and balanced nutrition to create a routine that works for you.</li><li><strong>Prioritise Sleep:</strong> Aim for eight hours of sleep by eating early, limiting distractions, and creating a calming bedtime routine, including sleep-focused yoga or meditation.</li><li><strong>Prepare for Energy Slumps:</strong> Keep healthy snacks on hand to avoid unhealthy choices, and find simple ways to move throughout the day to maintain energy levels. For more on this, read our blog about Snacking {link to snacking blog}</li></ul><p><em><strong>For more detail and insights from Eve, NuMi in-house health-coach and yoga teacher…</strong></em></p>','','basic_html'),('article',0,54,187,'en',0,'<p><strong>In a hurry? Here\'s a quick summary of our key takeaways;</strong></p><ul><li><strong>Build Mental Resilience:</strong> Use techniques like meditation, journaling, gratitude, and positive affirmations to turn setbacks into opportunities for personal growth.</li><li><strong>Maintain a Balanced Routine:</strong> Start small by focusing on key areas like self-care, exercise, daily movement, and balanced nutrition to create a routine that works for you.</li><li><strong>Prioritise Sleep:</strong> Aim for eight hours of sleep by eating early, limiting distractions, and creating a calming bedtime routine, including sleep-focused yoga or meditation.</li><li><strong>Prepare for Energy Slumps:</strong> Keep healthy snacks on hand to avoid unhealthy choices, and find simple ways to move throughout the day to maintain energy levels. For more on this, read our blog about Snacking {link to snacking blog}</li></ul><p><em><strong>For more detail and insights from Eve, NuMi in-house health-coach and yoga teacher…</strong></em></p>','','basic_html'),('article',0,54,245,'en',0,'<p>Life\'s twists and turns got you feeling off an even keel? Build resilience and bounce back stronger! Our latest post shares gentle tips on overcoming health setbacks, positive mental strategies, and practical steps to regain your routine with advice from our partner, Eve.</p><p><strong>In a hurry? Here\'s a quick summary of our key takeaways;</strong></p><ul><li><strong>Build Mental Resilience:</strong> Use techniques like meditation, journaling, gratitude, and positive affirmations to turn setbacks into opportunities for personal growth.</li><li><strong>Maintain a Balanced Routine:</strong> Start small by focusing on key areas like self-care, exercise, daily movement, and balanced nutrition to create a routine that works for you.</li><li><strong>Prioritise Sleep:</strong> Aim for eight hours of sleep by eating early, limiting distractions, and creating a calming bedtime routine, including sleep-focused yoga or meditation.</li><li><strong>Prepare for Energy Slumps:</strong> Keep healthy snacks on hand to avoid unhealthy choices, and find simple ways to move throughout the day to maintain energy levels. For more on this, read our blog about Snacking {link to snacking blog}</li></ul><p><em><strong>For more detail and insights from Eve, NuMi in-house health-coach and yoga teacher…</strong></em></p>','','basic_html'),('article',0,54,246,'en',0,'<p>Life\'s twists and turns got you feeling off an even keel? Build resilience and bounce back stronger! Our latest post shares gentle tips on overcoming health setbacks, positive mental strategies, and practical steps to regain your routine with advice from our partner, Eve.</p><p>&nbsp;</p><p><strong>In a hurry? Here\'s a quick summary of our key takeaways;</strong></p><ul><li><strong>Build Mental Resilience:</strong> Use techniques like meditation, journaling, gratitude, and positive affirmations to turn setbacks into opportunities for personal growth.</li><li><strong>Maintain a Balanced Routine:</strong> Start small by focusing on key areas like self-care, exercise, daily movement, and balanced nutrition to create a routine that works for you.</li><li><strong>Prioritise Sleep:</strong> Aim for eight hours of sleep by eating early, limiting distractions, and creating a calming bedtime routine, including sleep-focused yoga or meditation.</li><li><strong>Prepare for Energy Slumps:</strong> Keep healthy snacks on hand to avoid unhealthy choices, and find simple ways to move throughout the day to maintain energy levels. For more on this, read our blog about Snacking {link to snacking blog}</li></ul><p><em><strong>For more detail and insights from Eve, NuMi in-house health-coach and yoga teacher…</strong></em></p>','','basic_html'),('article',0,54,247,'en',0,'<p>Life\'s twists and turns got you feeling off an even keel? Build resilience and bounce back stronger! Our latest post shares gentle tips on overcoming health setbacks, positive mental strategies, and practical steps to regain your routine with advice from our partner, Eve.</p>','','basic_html'),('article',0,54,449,'en',0,'<p>Life\'s twists and turns got you feeling off an even keel? Build resilience and bounce back stronger! Our latest post shares gentle tips on overcoming health setbacks, positive mental strategies, and practical steps to regain your routine with advice from our partner, Eve.</p>','','basic_html'),('article',0,55,182,'en',0,'<p><strong>In a hurry? Here are a few quick tips from Gino;</strong></p><p><strong>Pulse Power:</strong> Gino loves using lentils and dried peas—just soak them in the morning and let a pressure cooker do the rest for quick, delicious meals.<br><strong>Roast to Perfection:</strong> Forget boiling—roasting veggies brings out their natural sweetness and gives you those tasty, crispy bits everyone loves.<br><strong>Breakfast Boost:</strong> Ditch the cereal and kickstart your day with overnight oats packed with chia seeds and fresh fruit for a tasty, nutritious twist.<br><strong>Wrap Up Lunch:</strong> Swap out your usual bread for a whole grain wrap stuffed with veggies and a rainbow of dips — lunchtime never looked so good!<br><strong>Snack Smart, Sweet Treats:</strong> Snack on nuts and seeds, and satisfy your sweet tooth with NuMi Carrot Cake Energy Balls.</p><p><strong>For Gino’s full take, read on…</strong><br>&nbsp;</p>','','basic_html'),('article',0,55,183,'en',0,'<p><strong>In a hurry? Here are a few quick tips from Gino;</strong></p><p><strong>Pulse Power:</strong> Gino loves using lentils and dried peas—just soak them in the morning and let a pressure cooker do the rest for quick, delicious meals.<br><strong>Roast to Perfection:</strong> Forget boiling—roasting veggies brings out their natural sweetness and gives you those tasty, crispy bits everyone loves.<br><strong>Breakfast Boost:</strong> Ditch the cereal and kickstart your day with overnight oats packed with chia seeds and fresh fruit for a tasty, nutritious twist.<br><strong>Wrap Up Lunch:</strong> Swap out your usual bread for a whole grain wrap stuffed with veggies and a rainbow of dips — lunchtime never looked so good!<br><strong>Snack Smart, Sweet Treats:</strong> Snack on nuts and seeds, and satisfy your sweet tooth with NuMi Carrot Cake Energy Balls.</p><p><strong>For Gino’s full take, read on…</strong><br>&nbsp;</p>','','basic_html'),('article',0,55,186,'en',0,'<p><strong>In a hurry? Here are a few quick tips from Gino;</strong></p><p><strong>Pulse Power:</strong> Gino loves using lentils and dried peas—just soak them in the morning and let a pressure cooker do the rest for quick, delicious meals.<br><strong>Roast to Perfection:</strong> Forget boiling—roasting veggies brings out their natural sweetness and gives you those tasty, crispy bits everyone loves.<br><strong>Breakfast Boost:</strong> Ditch the cereal and kickstart your day with overnight oats packed with chia seeds and fresh fruit for a tasty, nutritious twist.<br><strong>Wrap Up Lunch:</strong> Swap out your usual bread for a whole grain wrap stuffed with veggies and a rainbow of dips — lunchtime never looked so good!<br><strong>Snack Smart, Sweet Treats:</strong> Snack on nuts and seeds, and satisfy your sweet tooth with NuMi Carrot Cake Energy Balls.</p><p><strong>For Gino’s full take, read on…</strong><br>&nbsp;</p>','','basic_html'),('article',0,55,253,'en',0,'<p>Ready to add more plants to your diet? Discover five simple swaps to boost your plant intake and enhance your health! From breakfast to desserts, our latest post offers practical tips and delicious ideas from our in-house chef, Gino.</p>','','basic_html'),('article',0,55,280,'en',0,'<p>Ready to add more plants to your diet? Discover five simple swaps to boost your plant intake and enhance your health! From breakfast to desserts, our latest post offers practical tips and delicious ideas from our in-house chef, Gino. Join our <a href=\"https://numi.org.uk/classes-and-workshops\">nutrition workshops</a> to learn more about plant-based eating and healthy swaps.</p>','','basic_html'),('article',0,70,295,'en',0,'<p>Managing Irritable Bowel Syndrome (IBS) can be a delicate balance, but with the right approach, flare-ups can be significantly reduced. IBS affects each individual differently, so it’s important to adopt a personalised plan that addresses dietary triggers, stress management, and lifestyle habits. This blog has been written in collaboration with NuMi Health Coach and Partner, Sarah, on how you can take control of your symptoms.</p><p><strong>1. Dietary Adjustments</strong><br>Diet plays a crucial role in managing IBS, as certain foods can trigger flare-ups while others support a healthy gut. Homemade meals prepared with fresh, whole ingredients are ideal, as they allow better control over what you consume. Incorporating high-fibre foods such as wholegrains, fruits, and vegetables supports gut health by aiding digestion and promoting a balanced gut microbiome. Including a source of protein, like lean meats, fish, or plant-based alternatives, helps repair and maintain the gut lining, while fermented foods like yoghurt, kefir, or sauerkraut introduce beneficial bacteria that encourage a diverse gut microbiome. If you’re looking for home cooking inspiration check out our range of recipes in our&nbsp;<a href=\"https://numi.org.uk/recipes\">Online Recipe Book</a>.</p><p dir=\"ltr\">Keeping a food diary for a few weeks can be valuable for identifying personal triggers. Common culprits include dairy products, artificial sweeteners (e.g., sorbitol), caffeine, alcohol, and carbonated drinks, all of which can irritate the gut in some individuals. By recording your meals and symptoms, you can pinpoint which foods to avoid and adjust your diet accordingly.</p><p dir=\"ltr\"><strong>2. Stress Management</strong><br>Stress is known to aggravate IBS symptoms, making relaxation techniques a vital part of symptom management. Activities such as meditation, yoga, or even simple breathing exercises can help maintain a calm digestive system. Regular exercise is also beneficial—not only does it reduce stress, but it also helps regulate bowel movements. Gentle activities like walking, especially after meals, can alleviate discomfort, while more structured workouts can help manage stress levels and improve overall well-being. Engaging in mindfulness practices has been shown to have a positive impact on the gut-brain axis, which plays a role in regulating IBS symptoms.</p><p dir=\"ltr\"><strong>3. Aligning with Your Circadian Rhythm</strong><br>Gut health is intricately linked to your circadian rhythm, or internal body clock, which influences hormonal regulation and digestive function. Exposure to natural light in the morning helps regulate this rhythm, impacting hormones like serotonin (which promotes gut motility) and melatonin (which supports gut barrier repair during sleep). Aim for 5 to 30 minutes of morning sunlight, even on cloudy days, to support your circadian rhythm and improve gut health. Proper sleep hygiene also plays a role; try to maintain a regular sleep schedule and create a restful nighttime environment to further support your digestive system.</p><p dir=\"ltr\"><strong>4. Building a Personalised IBS Management Plan</strong><br>Managing IBS effectively requires a plan tailored to your specific symptoms, lifestyle, and triggers. It’s important to remember that what works for one person may not be suitable for another, so listening to your body and adjusting your routine accordingly is essential. Finding a balance between dietary choices, stress management, and lifestyle habits can significantly improve symptom control and quality of life.</p><p dir=\"ltr\"><strong>Supporting Your IBS Journey with NuMi</strong><br>We understand the complexities of managing IBS and provide a range of services to help you take control of your symptoms. Our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a> offer insights into your digestive health, allowing us to tailor diet plans that meet your specific needs and preferences. With our personalised approach, you’ll receive guidance on dietary adjustments, stress reduction techniques, and lifestyle changes designed to improve your gut health and overall well-being. Let us support you on your journey to better symptom management and a healthier, happier life.</p><p dir=\"ltr\"><strong>Sources</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/\">Irritable Bowel Syndrome (IBS) Overview</a>.</li><li dir=\"ltr\">British Dietetic Association. (n.d.). Irritable Bowel Syndrome and Diet.</li><li dir=\"ltr\">Harvard Medical School. (2020).&nbsp;<a href=\"https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection\">Understanding the Gut-Brain Connection</a>.</li></ol>','','basic_html'),('article',0,70,296,'en',0,'<p>Managing Irritable Bowel Syndrome (IBS) can be a delicate balance, but with the right approach, flare-ups can be significantly reduced. IBS affects each individual differently, so it’s important to adopt a personalised plan that addresses dietary triggers, stress management, and lifestyle habits. This blog has been written in collaboration with NuMi Health Coach and Partner, Sarah, on how you can take control of your symptoms.</p><p><strong>1. Dietary Adjustments</strong><br>Diet plays a crucial role in managing IBS, as certain foods can trigger flare-ups while others support a healthy gut. Homemade meals prepared with fresh, whole ingredients are ideal, as they allow better control over what you consume. Incorporating high-fibre foods such as wholegrains, fruits, and vegetables supports gut health by aiding digestion and promoting a balanced gut microbiome. Including a source of protein, like lean meats, fish, or plant-based alternatives, helps repair and maintain the gut lining, while fermented foods like yoghurt, kefir, or sauerkraut introduce beneficial bacteria that encourage a diverse gut microbiome. If you’re looking for home cooking inspiration check out our range of recipes in our&nbsp;<a href=\"https://numi.org.uk/recipes\">Online Recipe Book</a>.</p><p dir=\"ltr\">Keeping a food diary for a few weeks can be valuable for identifying personal triggers. Common culprits include dairy products, artificial sweeteners (e.g., sorbitol), caffeine, alcohol, and carbonated drinks, all of which can irritate the gut in some individuals. By recording your meals and symptoms, you can pinpoint which foods to avoid and adjust your diet accordingly.</p><p dir=\"ltr\"><strong>2. Stress Management</strong><br>Stress is known to aggravate IBS symptoms, making relaxation techniques a vital part of symptom management. Activities such as meditation, yoga, or even simple breathing exercises can help maintain a calm digestive system. Regular exercise is also beneficial—not only does it reduce stress, but it also helps regulate bowel movements. Gentle activities like walking, especially after meals, can alleviate discomfort, while more structured workouts can help manage stress levels and improve overall well-being. Engaging in mindfulness practices has been shown to have a positive impact on the gut-brain axis, which plays a role in regulating IBS symptoms.</p><p dir=\"ltr\"><strong>3. Aligning with Your Circadian Rhythm</strong><br>Gut health is intricately linked to your circadian rhythm, or internal body clock, which influences hormonal regulation and digestive function. Exposure to natural light in the morning helps regulate this rhythm, impacting hormones like serotonin (which promotes gut motility) and melatonin (which supports gut barrier repair during sleep). Aim for 5 to 30 minutes of morning sunlight, even on cloudy days, to support your circadian rhythm and improve gut health. Proper sleep hygiene also plays a role; try to maintain a regular sleep schedule and create a restful nighttime environment to further support your digestive system.</p><p dir=\"ltr\"><strong>4. Building a Personalised IBS Management Plan</strong><br>Managing IBS effectively requires a plan tailored to your specific symptoms, lifestyle, and triggers. It’s important to remember that what works for one person may not be suitable for another, so listening to your body and adjusting your routine accordingly is essential. Finding a balance between dietary choices, stress management, and lifestyle habits can significantly improve symptom control and quality of life.</p><p dir=\"ltr\"><strong>Supporting Your IBS Journey with NuMi</strong><br>We understand the complexities of managing IBS and provide a range of services to help you take control of your symptoms. Our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a> offer insights into your digestive health, allowing us to tailor diet plans that meet your specific needs and preferences. With our personalised approach, you’ll receive guidance on dietary adjustments, stress reduction techniques, and lifestyle changes designed to improve your gut health and overall well-being. Let us support you on your journey to better symptom management and a healthier, happier life.</p><p dir=\"ltr\"><strong>Sources</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/\">Irritable Bowel Syndrome (IBS) Overview</a>.</li><li dir=\"ltr\">British Dietetic Association. (n.d.). Irritable Bowel Syndrome and Diet.</li><li dir=\"ltr\">Harvard Medical School. (2020).&nbsp;<a href=\"https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection\">Understanding the Gut-Brain Connection</a>.</li></ol>','','basic_html'),('article',0,70,307,'en',0,'<p>Managing Irritable Bowel Syndrome (IBS) can be a delicate balance, but with the right approach, flare-ups can be significantly reduced. IBS affects each individual differently, so it’s important to adopt a personalised plan that addresses dietary triggers, stress management, and lifestyle habits. This blog has been written in collaboration with NuMi Health Coach and Partner, Sarah, on how you can take control of your symptoms.</p><p><strong>1. Dietary Adjustments</strong><br>Diet plays a crucial role in managing IBS, as certain foods can trigger flare-ups while others support a healthy gut. Homemade meals prepared with fresh, whole ingredients are ideal, as they allow better control over what you consume. Incorporating high-fibre foods such as wholegrains, fruits, and vegetables supports gut health by aiding digestion and promoting a balanced gut microbiome. Including a source of protein, like lean meats, fish, or plant-based alternatives, helps repair and maintain the gut lining, while fermented foods like yoghurt, kefir, or sauerkraut introduce beneficial bacteria that encourage a diverse gut microbiome. If you’re looking for home cooking inspiration check out our range of recipes in our&nbsp;<a href=\"https://numi.org.uk/recipes\">Online Recipe Book</a>.</p><p dir=\"ltr\">Keeping a food diary for a few weeks can be valuable for identifying personal triggers. Common culprits include dairy products, artificial sweeteners (e.g., sorbitol), caffeine, alcohol, and carbonated drinks, all of which can irritate the gut in some individuals. By recording your meals and symptoms, you can pinpoint which foods to avoid and adjust your diet accordingly.</p><p dir=\"ltr\"><strong>2. Stress Management</strong><br>Stress is known to aggravate IBS symptoms, making relaxation techniques a vital part of symptom management. Activities such as meditation, yoga, or even simple breathing exercises can help maintain a calm digestive system. Regular exercise is also beneficial—not only does it reduce stress, but it also helps regulate bowel movements. Gentle activities like walking, especially after meals, can alleviate discomfort, while more structured workouts can help manage stress levels and improve overall well-being. Engaging in mindfulness practices has been shown to have a positive impact on the gut-brain axis, which plays a role in regulating IBS symptoms.</p><p dir=\"ltr\"><strong>3. Aligning with Your Circadian Rhythm</strong><br>Gut health is intricately linked to your circadian rhythm, or internal body clock, which influences hormonal regulation and digestive function. Exposure to natural light in the morning helps regulate this rhythm, impacting hormones like serotonin (which promotes gut motility) and melatonin (which supports gut barrier repair during sleep). Aim for 5 to 30 minutes of morning sunlight, even on cloudy days, to support your circadian rhythm and improve gut health. Proper sleep hygiene also plays a role; try to maintain a regular sleep schedule and create a restful nighttime environment to further support your digestive system.</p><p dir=\"ltr\"><strong>4. Building a Personalised IBS Management Plan</strong><br>Managing IBS effectively requires a plan tailored to your specific symptoms, lifestyle, and triggers. It’s important to remember that what works for one person may not be suitable for another, so listening to your body and adjusting your routine accordingly is essential. Finding a balance between dietary choices, stress management, and lifestyle habits can significantly improve symptom control and quality of life.</p><p dir=\"ltr\"><strong>Supporting Your IBS Journey with NuMi</strong><br>We understand the complexities of managing IBS and provide a range of services to help you take control of your symptoms. Our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a> offer insights into your digestive health, allowing us to tailor diet plans that meet your specific needs and preferences. With our personalised approach, you’ll receive guidance on dietary adjustments, stress reduction techniques, and lifestyle changes designed to improve your gut health and overall well-being. Let us support you on your journey to better symptom management and a healthier, happier life.</p><p dir=\"ltr\"><strong>Sources</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/\">Irritable Bowel Syndrome (IBS) Overview</a>.</li><li dir=\"ltr\">British Dietetic Association. (n.d.). Irritable Bowel Syndrome and Diet.</li><li dir=\"ltr\">Harvard Medical School. (2020).&nbsp;<a href=\"https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection\">Understanding the Gut-Brain Connection</a>.</li></ol>','','basic_html'),('article',0,76,312,'en',0,'<p>The idea of a \'One Size Fits All\' approach to nutrition is increasingly being challenged as we gain a deeper understanding of the complexities behind individual dietary needs. Generic diet plans often overlook critical factors such as genetics, lifestyle, and health conditions, which can lead to unsatisfactory results or even unintended negative effects. In contrast, personalised nutrition tailors dietary guidance to each person\'s unique characteristics, offering more effective and sustainable outcomes. At NuMi, we support this approach through our comprehensive&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a>, designed to identify what will help you achieve your specific health goals. This blog is written in collaboration with&nbsp;<a href=\"https://numi.org.uk/blog/get-know-our-numi-partners-meet-sarah\">Sarah Marling</a> and explores why it’s time to move beyond generic diet plans and focus on what your body truly needs.</p><h3><strong>The Impact of Genetics on Nutritional Needs</strong></h3><p dir=\"ltr\">Our genetic makeup plays a significant role in how our bodies respond to certain foods. For example, some people have genetic variations that affect how they metabolise nutrients, such as fats or carbohydrates. Research has shown that individuals with a predisposition to type 2 diabetes may benefit from diets with lower glycaemic load to better manage blood sugar levels, while those with a genetic risk of cardiovascular disease might focus on reducing saturated fats and increasing omega-3 intake. These genetic differences underscore the limitations of generic diet plans, which often fail to provide the nuanced guidance necessary for individuals with distinct genetic profiles.</p><img data-entity-uuid=\"4d664ffe-974f-4e84-acc8-251ff004587b\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Seedy-7.jpg\" width=\"1000\" height=\"562\" alt=\"\">','','basic_html'),('article',0,76,313,'en',0,'<p>The idea of a \'One Size Fits All\' approach to nutrition is increasingly being challenged as we gain a deeper understanding of the complexities behind individual dietary needs. Generic diet plans often overlook critical factors such as genetics, lifestyle, and health conditions, which can lead to unsatisfactory results or even unintended negative effects. In contrast, personalised nutrition tailors dietary guidance to each person\'s unique characteristics, offering more effective and sustainable outcomes. At NuMi, we support this approach through our comprehensive&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a>, designed to identify what will help you achieve your specific health goals. This blog is written in collaboration with&nbsp;<a href=\"https://numi.org.uk/blog/get-know-our-numi-partners-meet-sarah\">Sarah Marling</a> and explores why it’s time to move beyond generic diet plans and focus on what your body truly needs.</p><h3><strong>The Impact of Genetics on Nutritional Needs</strong></h3><p dir=\"ltr\">Our genetic makeup plays a significant role in how our bodies respond to certain foods. For example, some people have genetic variations that affect how they metabolise nutrients, such as fats or carbohydrates. Research has shown that individuals with a predisposition to type 2 diabetes may benefit from diets with lower glycaemic load to better manage blood sugar levels, while those with a genetic risk of cardiovascular disease might focus on reducing saturated fats and increasing omega-3 intake. These genetic differences underscore the limitations of generic diet plans, which often fail to provide the nuanced guidance necessary for individuals with distinct genetic profiles.</p><img src=\"/sites/default/files/inline-images/Seedy-7.jpg\" data-entity-uuid=\"4d664ffe-974f-4e84-acc8-251ff004587b\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"393\">','','basic_html'),('article',0,76,314,'en',0,'<p>The idea of a \'One Size Fits All\' approach to nutrition is increasingly being challenged as we gain a deeper understanding of the complexities behind individual dietary needs. Generic diet plans often overlook critical factors such as genetics, lifestyle, and health conditions, which can lead to unsatisfactory results or even unintended negative effects. In contrast, personalised nutrition tailors dietary guidance to each person\'s unique characteristics, offering more effective and sustainable outcomes. At NuMi, we support this approach through our comprehensive&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Checks</a>, designed to identify what will help you achieve your specific health goals. This blog is written in collaboration with&nbsp;<a href=\"https://numi.org.uk/blog/get-know-our-numi-partners-meet-sarah\">Sarah Marling</a> and explores why it’s time to move beyond generic diet plans and focus on what your body truly needs.</p><h5><strong>The Impact of Genetics on Nutritional Needs</strong></h5><p dir=\"ltr\">Our genetic makeup plays a significant role in how our bodies respond to certain foods. For example, some people have genetic variations that affect how they metabolise nutrients, such as fats or carbohydrates. Research has shown that individuals with a predisposition to type 2 diabetes may benefit from diets with lower glycaemic load to better manage blood sugar levels, while those with a genetic risk of cardiovascular disease might focus on reducing saturated fats and increasing omega-3 intake. These genetic differences underscore the limitations of generic diet plans, which often fail to provide the nuanced guidance necessary for individuals with distinct genetic profiles.</p><h5><strong>Lifestyle Factors Shape Dietary Requirements</strong></h5><p>Aside from genetics, lifestyle factors such as exercise habits, sleep quality, and stress levels significantly influence dietary needs. For someone who leads an active lifestyle, for instance, higher protein intake and additional carbohydrates may be necessary to support muscle repair and sustained energy levels throughout the day. On the other hand, a sedentary person might benefit more from a diet with lower caloric intake but richer in micronutrients to maintain a healthy weight and energy balance.&nbsp;</p><p>Stress and sleep patterns can also affect metabolism and appetite; a personalised dietary approach can help mitigate these effects by focusing on foods that support better sleep and stress management, such as magnesium-rich foods for relaxation. Our top pick for a magnesium boost is our&nbsp;<a href=\"https://numi.org.uk/blog/blueberry-and-almond-overnight-oats\">Blueberry and Almond Overnight Oats</a>&nbsp;</p><img data-entity-uuid=\"a66449a7-9839-4eb9-aceb-c1446786bb45\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Blueberry.jpg\" width=\"700\" height=\"350\" alt=\"\"><h5><strong>Health Conditions and Special Dietary Considerations</strong></h5><p>Health conditions further complicate nutritional needs, making personalised diet plans essential for some individuals. For example, someone with irritable bowel syndrome (IBS) might need to avoid specific food groups, while those with high cholesterol may focus on heart-healthy fats. A generic diet may not account for such medical conditions, potentially worsening symptoms or hindering progress toward health goals. Personalised nutrition plans can adapt to these needs, providing tailored recommendations that support overall well-being while addressing specific health challenges.</p><h5><strong>NuMi\'s Approach to Personalised Nutrition</strong></h5><p dir=\"ltr\">At NuMi, we recognise that each individual’s path to wellness is different. That\'s why we offer tools and resources that help craft a personalised nutrition plan suited to your needs. Our meal plans are customised to match your lifestyle, preferences, and health objectives, while our app tracks how your dietary choices impact your energy, mood, and overall progress. Whether you’re managing a health condition, training for an event, or simply looking to improve your daily nutrition, we support you in finding a sustainable balance that works for you.</p><p dir=\"ltr\">Personalised nutrition is not just about reaching specific health goals—it\'s about creating a lifestyle that nourishes your body in the way that suits you best. By moving beyond a \'One Size Fits All\' approach, you can unlock more effective, enjoyable, and lasting health outcomes.</p><p dir=\"ltr\"><strong>Book your&nbsp;</strong><a href=\"https://numi.org.uk/health-checks\"><strong>Health Check</strong></a><strong> today</strong></p><ol><li dir=\"ltr\"><strong>Harvard T.H. Chan School of Public Health</strong>. (n.d.).&nbsp;<a href=\"https://www.hsph.harvard.edu/nutritionsource/precision-nutrition/\">Precision Nutrition: A New Approach to Nutrition Science</a>.</li><li dir=\"ltr\"><strong>European Society for Clinical Nutrition and Metabolism (ESPEN)</strong>. (2020).&nbsp;<a href=\"https://www.researchgate.net/profile/Suzie-Ferrie/publication/372290364_A_Global_Analysis_of_Nutrition_Support_Practices_in_Patients_undergoing_Cytoreductive_Surgery_and_Hyperthermic_Intraperitoneal_Chemotherapy_for_Peritoneal_Malignancy/links/64c08f718de7ed28bac3018d/A-Global-Analysis-of-Nutrition-Support-Practices-in-Patients-undergoing-Cytoreductive-Surgery-and-Hyperthermic-Intraperitoneal-Chemotherapy-for-Peritoneal-Malignancy.pdf\">Guidelines on Specialised Nutrition</a>.</li><li dir=\"ltr\"><strong>NHS UK</strong>. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/live-well/eat-well/\">Nutrition and Diet</a>.</li></ol>','','basic_html'),('article',0,77,315,'en',0,'<p dir=\"ltr\"><strong>1. Prioritise a Balanced Diet:</strong></p><p dir=\"ltr\">A diet rich in whole foods not only supports hormone balance but also helps reduce common symptoms like hot flashes, mood swings, and fatigue. Include plenty of fruits, vegetables, and whole grains to ensure a good mix of vitamins and minerals. Foods high in omega-3 fatty acids, such as oily fish (salmon, mackerel), flaxseeds, and walnuts, can help regulate hormone levels and may reduce the frequency of hot flashes. Additionally, make sure you get enough calcium and vitamin D to support bone health, as the risk of osteoporosis increases with the emergence of menopause. Dairy products, fortified plant-based alternatives, and leafy greens are all good sources.&nbsp;</p><p dir=\"ltr\">Our favourite dish to ‘prescribe’ is our delicious&nbsp;<a href=\"https://numi.org.uk/blog/walnut-crusted-salmon-asparagus-and-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus and Broccoli Fried Rice</a> packed with omega-3s, you’ll be eating a tasty meal full of fibre, protein and plenty of healthy fats. You can check out a brilliant range of NuMi developed recipes&nbsp;<a href=\"https://numi.org.uk/recipes\">here</a>.&nbsp;</p><p dir=\"ltr\">If you’re looking for more support planning your meals, consider exploring our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Check Packages</a> which all include tailored nutritional consultations with meal plans built around you.</p><img src=\"/sites/default/files/inline-images/salmon.jpg\" data-entity-uuid=\"4bd119fa-ad7d-4deb-ac1e-cc762f0b6ba8\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>2. Stay Active:</strong><br>Regular physical activity offers multiple benefits during menopause, from weight management to mood enhancement from endorphins; alleviating pain and lowering stress amongst others. Exercise helps boost energy levels, reduces anxiety, and improves sleep quality. In Norfolk women experiencing menopause symptoms can take advantage of the county\'s natural beauty – making staying active more enjoyable.</p><p dir=\"ltr\">Here at NuMi we love&nbsp;<a href=\"https://www.nationaltrail.co.uk/en_GB/trails/peddars-way-and-norfolk-coast-path/\">Peddars Way and Norfolk Coast Path</a>! Both provide picturesque walking routes that allow you to combine exercise with nature. Whether you prefer a leisurely stroll along the coast or a brisk hike through heathlands, these trails cater to different fitness levels with a variety of trail lengths.</p><p dir=\"ltr\">We also highly recommend the&nbsp;<a href=\"https://www.visitthebroads.co.uk/\">Norfolk Broads</a>, which provide lots of extra opportunities for all the family too. We understand younger members of the family might not be interested in a lovely coastal walk, enter The Norfolk Broads. With kayaking, paddleboarding, cycling, and immersive guided nature walks –&nbsp;these give you chance to active all together –&nbsp;all whilst helping to manage menopause symptoms.&nbsp;</p><p dir=\"ltr\">However you achieve it, aim for at least 30 minutes of moderate activity on most days, and consider joining a local group or club to stay motivated and accountable.</p><img src=\"/sites/default/files/inline-images/move.jpg\" data-entity-uuid=\"4140d238-ed61-4bfa-8e87-bc4d1b5af9b8\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"393\"><p dir=\"ltr\"><strong>3. Practice Mindfulness and Stress Reduction:</strong></p><p dir=\"ltr\">Stress can exacerbate menopause symptoms, making relaxation techniques an essential part of symptom management. Mindfulness practices like meditation, deep breathing exercises, and yoga not only reduce stress levels but can also improve sleep and help alleviate menopause-related anxiety. Our blog with Partner Eve Lawson ‘<a href=\"https://numi.org.uk/blog/navigating-twists-and-turns-everyday\">Navigating the Twists and Turns of the Everyday</a>’ is a great read to get your started with practical tips</p><p dir=\"ltr\">Regular mindfulness sessions have been shown to lower the frequency and severity of hot flashes, while also promoting emotional balance. Apps like Calm or Headspace offer guided meditation sessions tailored for beginners.</p><img src=\"/sites/default/files/inline-images/Mindful.jpg\" data-entity-uuid=\"b4d56b7e-86a9-492b-bafa-796f500f6477\" data-entity-type=\"file\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>4. Consider Herbal Remedies and Supplements:</strong></p><p dir=\"ltr\">Herbal supplements such as black cohosh, red clover, and evening primrose oil are popular choices for managing menopause symptoms. These herbs have been traditionally used to help reduce hot flashes, night sweats, and mood fluctuations.&nbsp;</p><p dir=\"ltr\">However, it\'s important to consult with a healthcare professional before starting any new supplements, particularly if you are taking other medications or have existing health conditions. Additionally, some women may benefit from taking magnesium supplements to help with sleep disturbances and muscle cramps, or vitamin B6 to support mood regulation.</p><p dir=\"ltr\">For more support in this field consider exploring the range of services from our trusted friends and collaborators at&nbsp;<a href=\"https://norfolkmenopause.co.uk/\">Norfolk Menopause</a>, providing personalised menopause care.&nbsp;&nbsp;</p><p dir=\"ltr\"><strong>5. Sleep Hygiene:</strong></p><p dir=\"ltr\">Sleep disturbances, including insomnia, are extremely common during menopause due to hormonal fluctuations. Depending on the method of gathering data, as many as 6 in 10 women experience profound impacts on their sleep in self-reporting studies. Many of which report feelings of low energy and low mood –&nbsp;but it doesn’t have to be this way.</p><p dir=\"ltr\">Establishing a regular sleep routine, avoiding caffeine in the afternoon, and creating a calming bedtime environment can help improve sleep quality both in terms of ease of falling asleep but also staying asleep throughout the night. Practices such as taking a warm bath before bed, using calming scents like lavender, and keeping the bedroom cool can also aid in achieving a good quality night sleep.</p><img data-entity-uuid=\"7fa2b3b7-39be-459f-bcce-f06e75afaed1\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/coffe.jpg\" width=\"700\" height=\"350\" alt=\"\"><p dir=\"ltr\"><strong>6. Connect with Local Support:</strong><br>Sharing experiences with other women going through menopause can provide valuable support and reduce feelings of isolation. In Norfolk, finding local support groups or events can be facilitated by searching for terms like \"menopause support group Norfolk,\" \"women’s health meet-ups near me,\" or \"Norfolk menopause fitness classes.\" Online communities and social media groups can also be great resources for connecting with others who share similar experiences and for finding out about local in-person events. Sometimes, just knowing that others are facing similar challenges can make a big difference.</p><p dir=\"ltr\">Menopause is a natural phase of life, and while symptoms can be disruptive, they can be managed effectively through a holistic approach. Small, consistent lifestyle changes can contribute significantly to better health and symptom relief during this transition.</p><p dir=\"ltr\">At NuMi, we understand that every woman’s experience with menopause is unique, and we’re here to support you with a comprehensive range of services designed to help you take control of your well-being.&nbsp;</p><p dir=\"ltr\">Our offerings include tailored nutritional consultations, personalised meal plans, and expert fitness guidance, all aimed at helping you manage symptoms and improve your quality of life. Additionally, our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Check Packages</a> provide valuable insights into your current health, allowing us to personalise your care further and track progress over time.&nbsp;</p><p dir=\"ltr\">Whether you’re seeking advice on diet, exercise, or specialised support, NuMi is committed to empowering you through every step of your menopause journey.</p><p dir=\"ltr\"><strong>Sources:</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/menopause/\">Menopause</a>.</li><li dir=\"ltr\">British Menopause Society.&nbsp;<a href=\"https://thebms.org.uk/\">Managing Menopause Naturally</a>.</li><li dir=\"ltr\">National Institute for Health and Care Excellence (NICE). (n.d.).&nbsp;<a href=\"https://www.nice.org.uk/guidance/ng23\">Menopause: Diagnosis and Management</a></li><li dir=\"ltr\">National Trails.&nbsp;<a href=\"https://www.nationaltrail.co.uk/en_GB/trails/peddars-way-and-norfolk-coast-path/\">Peddars Way and Norfolk Coast Path</a>.</li><li dir=\"ltr\">Visit the Broads National Park:&nbsp;<a href=\"https://www.visitthebroads.co.uk/\">Discover the Broads</a></li><li dir=\"ltr\">National Center for Biotechnology Information. (2018).&nbsp;<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6078564/\">Managing Menopause with Natural Remedies</a>.</li><li dir=\"ltr\">Women\'s Health Concern. (2022).&nbsp;<a href=\"https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf\">Menopause and Insomnia Factsheet</a>.</li></ol>','','basic_html'),('article',0,77,446,'en',0,'<p dir=\"ltr\"><strong>1. Prioritise a Balanced Diet:</strong></p><p dir=\"ltr\">A diet rich in whole foods not only supports hormone balance but also helps reduce common symptoms like hot flashes, mood swings, and fatigue. Include plenty of fruits, vegetables, and whole grains to ensure a good mix of vitamins and minerals. Foods high in omega-3 fatty acids, such as oily fish (salmon, mackerel), flaxseeds, and walnuts, can help regulate hormone levels and may reduce the frequency of hot flashes. Additionally, make sure you get enough calcium and vitamin D to support bone health, as the risk of osteoporosis increases with the emergence of menopause. Dairy products, fortified plant-based alternatives, and leafy greens are all good sources.&nbsp;</p><p dir=\"ltr\">Our favourite dish to ‘prescribe’ is our delicious&nbsp;<a href=\"https://numi.org.uk/blog/walnut-crusted-salmon-asparagus-and-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus and Broccoli Fried Rice</a> packed with omega-3s, you’ll be eating a tasty meal full of fibre, protein and plenty of healthy fats. You can check out a brilliant range of NuMi developed recipes&nbsp;<a href=\"https://numi.org.uk/recipes\">here</a>.&nbsp;</p><p dir=\"ltr\">If you’re looking for more support planning your meals, consider exploring our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Check Packages</a> which all include tailored nutritional consultations with meal plans built around you.</p><img src=\"/sites/default/files/inline-images/salmon.jpg\" data-entity-uuid=\"4bd119fa-ad7d-4deb-ac1e-cc762f0b6ba8\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>2. Stay Active:</strong><br>Regular physical activity offers multiple benefits during menopause, from weight management to mood enhancement from endorphins; alleviating pain and lowering stress amongst others. Exercise helps boost energy levels, reduces anxiety, and improves sleep quality. In Norfolk women experiencing menopause symptoms can take advantage of the county\'s natural beauty – making staying active more enjoyable.</p><p dir=\"ltr\">Here at NuMi we love&nbsp;<a href=\"https://www.nationaltrail.co.uk/en_GB/trails/peddars-way-and-norfolk-coast-path/\">Peddars Way and Norfolk Coast Path</a>! Both provide picturesque walking routes that allow you to combine exercise with nature. Whether you prefer a leisurely stroll along the coast or a brisk hike through heathlands, these trails cater to different fitness levels with a variety of trail lengths.</p><p dir=\"ltr\">We also highly recommend the&nbsp;<a href=\"https://www.visitthebroads.co.uk/\">Norfolk Broads</a>, which provide lots of extra opportunities for all the family too. We understand younger members of the family might not be interested in a lovely coastal walk, enter The Norfolk Broads. With kayaking, paddleboarding, cycling, and immersive guided nature walks –&nbsp;these give you chance to active all together –&nbsp;all whilst helping to manage menopause symptoms.&nbsp;</p><p dir=\"ltr\">However you achieve it, aim for at least 30 minutes of moderate activity on most days, and consider joining a local group or club to stay motivated and accountable.</p><img src=\"/sites/default/files/inline-images/move.jpg\" data-entity-uuid=\"4140d238-ed61-4bfa-8e87-bc4d1b5af9b8\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"393\"><p dir=\"ltr\"><strong>3. Practice Mindfulness and Stress Reduction:</strong></p><p dir=\"ltr\">Stress can exacerbate menopause symptoms, making relaxation techniques an essential part of symptom management. Mindfulness practices like meditation, deep breathing exercises, and yoga not only reduce stress levels but can also improve sleep and help alleviate menopause-related anxiety. Our blog with Partner Eve Lawson ‘<a href=\"https://numi.org.uk/blog/navigating-twists-and-turns-everyday\">Navigating the Twists and Turns of the Everyday</a>’ is a great read to get your started with practical tips</p><p dir=\"ltr\">Regular mindfulness sessions have been shown to lower the frequency and severity of hot flashes, while also promoting emotional balance. Apps like Calm or Headspace offer guided meditation sessions tailored for beginners.</p><img src=\"/sites/default/files/inline-images/Mindful.jpg\" data-entity-uuid=\"b4d56b7e-86a9-492b-bafa-796f500f6477\" data-entity-type=\"file\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>4. Consider Herbal Remedies and Supplements:</strong></p><p dir=\"ltr\">Herbal supplements such as black cohosh, red clover, and evening primrose oil are popular choices for managing menopause symptoms. These herbs have been traditionally used to help reduce hot flashes, night sweats, and mood fluctuations.&nbsp;</p><p dir=\"ltr\">However, it\'s important to consult with a healthcare professional before starting any new supplements, particularly if you are taking other medications or have existing health conditions. Additionally, some women may benefit from taking magnesium supplements to help with sleep disturbances and muscle cramps, or vitamin B6 to support mood regulation.</p><p dir=\"ltr\">For more support in this field consider exploring the range of services from our trusted friends and collaborators at&nbsp;<a href=\"https://norfolkmenopause.co.uk/\">Norfolk Menopause</a>, providing personalised menopause care.&nbsp;&nbsp;</p><p dir=\"ltr\"><strong>5. Sleep Hygiene:</strong></p><p dir=\"ltr\">Sleep disturbances, including insomnia, are extremely common during menopause due to hormonal fluctuations. Depending on the method of gathering data, as many as 6 in 10 women experience profound impacts on their sleep in self-reporting studies. Many of which report feelings of low energy and low mood –&nbsp;but it doesn’t have to be this way.</p><p dir=\"ltr\">Establishing a regular sleep routine, avoiding caffeine in the afternoon, and creating a calming bedtime environment can help improve sleep quality both in terms of ease of falling asleep but also staying asleep throughout the night. Practices such as taking a warm bath before bed, using calming scents like lavender, and keeping the bedroom cool can also aid in achieving a good quality night sleep.</p><img src=\"/sites/default/files/inline-images/coffe.jpg\" data-entity-uuid=\"7fa2b3b7-39be-459f-bcce-f06e75afaed1\" data-entity-type=\"file\" alt=\"\" width=\"700\" height=\"350\"><p dir=\"ltr\"><strong>6. Connect with Local Support:</strong><br>Sharing experiences with other women going through menopause can provide valuable support and reduce feelings of isolation. In Norfolk, finding local support groups or events can be facilitated by searching for terms like \"menopause support group Norfolk,\" \"women’s health meet-ups near me,\" or \"Norfolk menopause fitness classes.\" Online communities and social media groups can also be great resources for connecting with others who share similar experiences and for finding out about local in-person events. Sometimes, just knowing that others are facing similar challenges can make a big difference.</p><p dir=\"ltr\">Menopause is a natural phase of life, and while symptoms can be disruptive, they can be managed effectively through a holistic approach. Small, consistent lifestyle changes can contribute significantly to better health and symptom relief during this transition.</p><p dir=\"ltr\">At NuMi, we understand that every woman’s experience with menopause is unique, and we’re here to support you with a comprehensive range of services designed to help you take control of your well-being.&nbsp;</p><p dir=\"ltr\">Our offerings include tailored nutritional consultations, personalised meal plans, and expert fitness guidance, all aimed at helping you manage symptoms and improve your quality of life. Additionally, our&nbsp;<a href=\"https://numi.org.uk/health-checks\">Health Check Packages</a> provide valuable insights into your current health, allowing us to personalise your care further and track progress over time.&nbsp;</p><p dir=\"ltr\">Whether you’re seeking advice on diet, exercise, or specialised support, NuMi is committed to empowering you through every step of your menopause journey.</p><p dir=\"ltr\"><strong>Sources:</strong></p><ol><li dir=\"ltr\">NHS UK. (n.d.).&nbsp;<a href=\"https://www.nhs.uk/conditions/menopause/\">Menopause</a>.</li><li dir=\"ltr\">British Menopause Society.&nbsp;<a href=\"https://thebms.org.uk/\">Managing Menopause Naturally</a>.</li><li dir=\"ltr\">National Institute for Health and Care Excellence (NICE). (n.d.).&nbsp;<a href=\"https://www.nice.org.uk/guidance/ng23\">Menopause: Diagnosis and Management</a></li><li dir=\"ltr\">National Trails.&nbsp;<a href=\"https://www.nationaltrail.co.uk/en_GB/trails/peddars-way-and-norfolk-coast-path/\">Peddars Way and Norfolk Coast Path</a>.</li><li dir=\"ltr\">Visit the Broads National Park:&nbsp;<a href=\"https://www.visitthebroads.co.uk/\">Discover the Broads</a></li><li dir=\"ltr\">National Center for Biotechnology Information. (2018).&nbsp;<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6078564/\">Managing Menopause with Natural Remedies</a>.</li><li dir=\"ltr\">Women\'s Health Concern. (2022).&nbsp;<a href=\"https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf\">Menopause and Insomnia Factsheet</a>.</li></ol>','','basic_html'),('recipe',0,92,372,'en',0,'<p>This cauliflower and chickpea curry is a flavour-packed, comforting dish that\'s simple to prepare and perfect for any night of the week. Rich in fibre and plant-based goodness, it\'s a nutritious option for those seeking a hearty, healthy meal. Add your favourite spices for extra depth and heat.</p><img src=\"/sites/default/files/inline-images/article-1-bottom.jpg\" data-entity-uuid=\"a0789f22-6214-4bd5-99ff-a180c5e3b8e9\" data-entity-type=\"file\" width=\"708\" height=\"384\"><p><strong>Step 1</strong></p><p>Heat a little olive oil in a large pan. Add onions and fry until starting to soften.</p><p><strong>Step 2</strong></p><p>Add the cauliflower, garlic, ginger, cumin seeds, curry powder and chilli if using and stir well. Cook for another few minutes until fragrant.</p><p><strong>Step 3</strong></p><p>Add in the tin of coconut milk and vegetable stock. Bring &nbsp;to the boil, and then add in the chickpeas.</p><p><strong>Step 4</strong></p><p>When the cauliflower has softened but still has texture, &nbsp;add in the spinach. If you’re using it, this is also the moment for &nbsp;adding the red hot chilli pepper.</p><p><strong>Step 5</strong></p><p>Add &nbsp;in &nbsp;the &nbsp;coriander &nbsp;(saving &nbsp;a &nbsp;little &nbsp;to &nbsp;garnish) &nbsp;and &nbsp; stir. When the spinach has wilted, it is ready to serve with the &nbsp;remaining coriander sprinkled on top. Enjoy!&nbsp;</p>','Welcome to Banana Blossom, where we take pride in offering a sensory feast for your taste buds. Our diverse menu goes beyond just 15 signature salads, featuring mouthwatering rice bowls and delightful rice paper rolls. Join us on a culinary adventure as we explore the incredible flavors and textures that await you at Banana Blossom.','basic_html'),('testimonial',0,95,401,'en',0,'<p>\"I went to NuMi for the Health Check+...my eyes were opened to increased risks with my current diet and exercise regime. The testing with Maria was so smooth &amp; comforting throughout, she was simply incredible. Sarah was very informative when taking my through my results showing where i could be better and gave me tools to assist me with my diet. Since being with NuMi I have taken on the advice...made some adjustments...which has had a positive impact on my life both mentally and physically\"</p>','','basic_html'),('testimonial',0,96,402,'en',0,'<p>\"Check-in\'s are really useful. Brings me back to my goal. Great idea.\"</p>','','basic_html'),('testimonial',0,97,403,'en',0,'<p>\"Having the app I found very useful, everything was in one place including the video call which was brilliant\"</p>','','basic_html'),('testimonial',0,98,404,'en',0,'<p>\"From the start it’s been incredibly easy, friendly and supportive. I’m really excited to have NuMi there with me as I adopt a more balanced lifestyle and diet. It would be intimidating on my own but I feel very happy with the service and what it will give me / allow me to do / achieve.\"</p>','','basic_html'),('testimonial',0,99,405,'en',0,'<p>\"The DEXA scan is so informative and the basis for forming the opportunities. I love data, therefore this is the perfect kick-start for making the changes. Throughout the experience nothing was unpleasant, the space alongside Maria\'s &amp; Sarah\'s manner were really warm and welcoming.\"</p>','','basic_html'),('recipe',0,100,444,'en',0,'<p>This recipe brings a delicious balance of Summer flavours ideal for an easy evening, but also plates beautifully - ideal for entertaining! Nutritionally this dish packs in plenty of fibre, with the option to add protein and a good proportion of beneficial micro-nutrients which are great for those wanting to improve their gut health. Discover how recipes like this fit into our <a href=\"https://numi.org.uk/how-it-works\">holistic wellness</a> journey.</p><h4>Method</h4><p><strong>Step 1. </strong>Put pasta water on to boil</p><p><strong>Step 2. </strong>Cook shallots and garlic in a drizzle of olive oil. Add the mushrooms once the shallots have softened and are translucent in appearance</p><p><strong>Step 3. </strong>Cook the pasta for 1 minute less than the packet instructions indicate. This is usually 8-10 minutes for dry pasta</p><p><strong>Step 4. </strong>Add the beetroot, liquid from the packet and half the walnuts to the shallots and mushrooms. Add black pepper and fresh (or dried) thyme. Heat through the mixture</p><p><strong>Step 5. </strong>Drain the pasta (saving a bit of pasta water) and add to the beetroot mixture</p><p><strong>Step 6. </strong>Toss the pasta in the beetroot and liquid and cook for another minute or so. Add a squeeze of lemon juice here too</p><p><strong>Step 7. </strong>Now it\'s time to plate! Top the pasta with the rest of the walnuts and fresh watercress</p><p><em><strong>Protein Options: </strong>You could add around 80g of a low-fat protein of your choice to boost the protein value in this recipe. Great protein choices include poached chicken breast, an oily fish such as salmon or mackerel, chickpeas or roasted tofu.</em></p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you have a bit more time, roasting your own beetroot from scratch is a great way to improve the dish! To do this, thoroughly scrub your beets, leaving the skin on and remove the leaves. Save the best looking ones for salad. For best results roast whole for 1 hour at 180 degrees with a bit of olive oil, salt, pepper, garlic and thyme. If you can, source organic beetroot, the flavour is even richer!</em></p>','','basic_html'),('article',0,101,445,'en',0,'<p>At NuMi, we continually enhance our approach to health and wellness by offering advanced tools to better understand your body. We are excited to introduce new features in our Health Checks, including the&nbsp;<strong>Grip Strength Test</strong> and three advanced metabolic assessments:&nbsp;<strong>VO2 Max</strong>,&nbsp;<strong>FatMax</strong>, and&nbsp;<strong>Resting Metabolic Rate (RMR)</strong> as well as&nbsp;<strong>Heart Rhythm (ECG Testing)</strong> and&nbsp;<strong>Lung Capacity</strong>. These additions, exclusive to Health Check+, are designed for anyone seeking to take proactive steps in their health journey – not just athletes. Let’s break down these tests and explore their benefits.</p><h3><strong>The Grip Strength Test: A Simple Yet Powerful Metric</strong></h3><p dir=\"ltr\">The Grip Strength Test, included in all Health Checks, is a quick and non-invasive measure that provides critical information about overall physical health and strength. Research shows that grip strength is linked to:</p><ul><li dir=\"ltr\"><strong>Cardiovascular Health</strong>: Studies like the one published in&nbsp;<em>The Lancet</em> indicate that lower grip strength is associated with an increased risk of cardiovascular disease and mortality.</li><li dir=\"ltr\"><strong>Functional Fitness</strong>: Grip strength is a reliable marker for overall muscular strength and can highlight changes in functional health - this is crucially important if we want to maintain our physical independence as we age.</li></ul><p dir=\"ltr\">This test is beneficial for everyone. Non-athletes can use it as a benchmark for better understanding their risk of becoming frail and losing independence as they age, while athletes can leverage it to assess strength and improve performance metrics.</p><img src=\"/sites/default/files/inline-images/NuMi%20Grip%20Strength.jpg\" data-entity-uuid=\"14e51bb9-e49e-453b-bb6c-b9d6f85e4f57\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>VO2 Max: Assessing Your Aerobic Fitness</strong></h3><p dir=\"ltr\">The&nbsp;<strong>VO2 Max Test</strong>, available in our Health Check+, measures the maximum amount of oxygen your body can utilise during exercise. Widely regarded as the gold standard for cardiovascular fitness, this test provides insights into:</p><ul><li dir=\"ltr\"><strong>Heart and Lung Function</strong>: Higher VO2 max levels indicate an efficient cardiovascular system, supporting better endurance and stamina.</li><li dir=\"ltr\"><strong>Health Risks</strong>: Lower VO2 max scores are linked to higher risks of chronic conditions like hypertension and diabetes.&nbsp; The results are a key indicator of longevity and quality of life as someone ages.</li></ul><p dir=\"ltr\">Whether you’re training for a marathon or just aiming to improve fitness, this test identifies your current aerobic capacity and helps set personalised goals.</p><img src=\"/sites/default/files/inline-images/_DSC5312_0.jpg\" data-entity-uuid=\"81db51b9-0990-41c1-bc2a-3106229336c0\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>FatMax: Discovering Your Optimal Fat-Burning Zone</strong></h3><p dir=\"ltr\"><strong>FatMax</strong> determines the exercise intensity at which your body burns the most fat compared to carbohydrates. This test offers benefits such as:</p><ul><li dir=\"ltr\"><strong>Weight Management</strong>: Identifying your FatMax zone helps you tailor workouts for more effective fat loss.</li><li dir=\"ltr\"><strong>Enhanced Performance</strong>: Athletes can use this information to optimise endurance by ensuring their fueling is adequate to sustain optimum performance during prolonged activities.</li></ul><p dir=\"ltr\">For non-athletes, FatMax provides a practical way to design exercise routines that yield maximum results within a shorter period of time by exercising at an intensity that will really make a difference.</p><img src=\"/sites/default/files/inline-images/_DSC5013.jpg\" data-entity-uuid=\"c720db1d-f685-4b51-801b-64a711836e33\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>Resting Metabolic Rate (RMR): Understanding Your Calorie Needs</strong></h3><p dir=\"ltr\">The&nbsp;<strong>RMR Test</strong> measures the number of calories your body burns at rest to maintain essential functions like breathing and circulation. Knowing your RMR enables you to:</p><ul><li dir=\"ltr\"><strong>Personalise Your Nutrition</strong>: Customise your daily caloric intake to match your body’s unique energy requirements.</li><li dir=\"ltr\"><strong>Achieve Weight Goals</strong>: Whether your goal is weight loss, maintenance, or gain, RMR provides a precise baseline for your plan.</li></ul><p dir=\"ltr\">This test is useful for anyone seeking to optimise their metabolism and better understand their body’s energy needs.</p><img src=\"/sites/default/files/inline-images/NuMi%20Health%20Checks.jpg\" data-entity-uuid=\"ed7c8aed-b75f-4e18-b6c5-0b0f7262d590\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>Heart &amp; Lungs: ECG and Spirometer Measurement&nbsp;</strong></h3><p dir=\"ltr\">Health Check+ now includes&nbsp;<strong>ECG (Electrocardiogram) Testing</strong> and&nbsp;<strong>Lung Capacity Assessments</strong> to provide a deeper understanding of your cardiovascular and respiratory health.</p><p dir=\"ltr\"><strong>ECG Testing</strong> measures the electrical activity of your heart, identifying irregularities like arrhythmias, early signs of heart disease, and abnormalities that may otherwise go unnoticed. This quick, non-invasive test supports preventative care by helping detect potential risks before symptoms arise, ensuring early intervention and peace of mind.</p><p dir=\"ltr\"><strong>Lung Capacity Testing</strong> (via spirometry) evaluates how well your lungs function, measuring airflow and volume to identify issues such as asthma, COPD, or reduced respiratory efficiency. Whether you’re improving fitness, recovering from illness, or managing lung conditions, this test provides insights for personalised breathing exercises and treatments.</p><p dir=\"ltr\">Together, these assessments offer a comprehensive view of your heart and lung health, empowering you to make informed decisions about exercise, recovery, and overall wellbeing.</p><img src=\"/sites/default/files/inline-images/NuMi%20Health%20Checks-1.jpg\" data-entity-uuid=\"9f113c4d-d29c-47ce-95d8-6d02d7be4229\" data-entity-type=\"file\" width=\"700\" height=\"467\"><h3><strong>Who Benefits From These Tests?</strong></h3><p dir=\"ltr\">Although these tests are frequently associated with athletes, their value extends to anyone interested in improving their health. Whether your goals include enhancing fitness, managing weight, or gaining insights into your long-term wellness, these assessments provide actionable data tailored to your needs. Athletes can fine-tune training programmes, while others can optimise weight loss or use these tools to build a foundation for healthier living.</p><h3><strong>Sarah’s take:</strong></h3><p dir=\"ltr\">These health checks are invaluable in providing me with the data and facts I use to tailor specific, actionable advice for the client. The majority of my clients want to feel better here and now, but also ensure that they maintain a high quality of life as they age.&nbsp; With the data from the Health Check, I can help them understand the actions they can take now that will help them achieve their short term health goals and which will also pay them dividends in their future.&nbsp; I especially love the information we gain from the client’s DEXA scan, Resting Metabolic Rate and VO2 max as these results are so insightful into the client’s risk factor for serious illness and what their quality of life may look like as they age if they continue on their current path. More importantly, the results give me a great insight into what needs to be done to change the course and help the client have a much brighter future.&nbsp; The response from my clients when I share the information and advice is priceless - they just love how it makes so much sense and they can see that it’s not too hard to make a massive difference to their future!</p><h3 dir=\"ltr\"><strong>Start Your Health Journey Today</strong></h3><p dir=\"ltr\">Today is the perfect moment to prioritise your long-term health. Whether you choose our standard Health Check or the comprehensive Health Check+, you’ll benefit from state-of-the-art assessments designed to empower you with knowledge and actionable insights.</p><p dir=\"ltr\"><a href=\"https://numi.org.uk/health-checks\">Take charge of your health in 2025. Book your NuMi Health Check today.</a></p><h3 dir=\"ltr\">Sources:</h3><ol><li dir=\"ltr\">Leong, D.P., et al. -&nbsp;<a href=\"https://doi.org/10.1016/S0140-6736(14)62000-6\">Prognostic Value of Grip Strength</a> (<em>The Lancet</em>, 2015)</li><li dir=\"ltr\">Bohannon, R.W. -&nbsp;<a href=\"https://doi.org/10.2147/CIA.S194543\">Grip Strength: An Indispensable Biomarker for Older Adults</a> (<em>Clinical Interventions in Aging</em>, 2019)</li><li dir=\"ltr\">Bassett, D.R., &amp; Howley, E.T. -&nbsp;<a href=\"https://doi.org/10.1097/00005768-200009000-00012\">Limiting Factors for Maximum Oxygen Uptake and Determinants of EndurancePerformance</a> (<em>Medicine &amp; Science in Sports &amp; Exercise</em>, 2000)</li><li dir=\"ltr\">Kodama, S., et al. -&nbsp;<a href=\"https://doi.org/10.1001/jama.2009.681\">Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality andCardiovascular Events</a> (<em>JAMA</em>, 2009)</li><li dir=\"ltr\">Achten, J., &amp; Jeukendrup, A.E. -&nbsp;<a href=\"https://doi.org/10.1080/02640410310001641401\">Maximizing Fat Oxidation During Exercise in Endurance Athletes</a> (<em>Journal of Sports Sciences</em>, 2004)</li><li dir=\"ltr\">Stisen, A.B., et al. -&nbsp;<a href=\"https://doi.org/10.1007/s00421-005-0085-2\">Maximal Fat Oxidation Rates in Endurance Trained and Untrained Men</a> (<em>European Journal of Applied Physiology</em>, 2006)</li><li dir=\"ltr\">Mifflin, M.D., et al. -&nbsp;<a href=\"https://doi.org/10.1093/ajcn/51.2.241\">A New Predictive Equation for Resting Energy Expenditure in Healthy Individuals</a> (<em>The American Journal of Clinical Nutrition</em>, 1990)</li><li dir=\"ltr\">Ravussin, E., &amp; Bogardus, C. -&nbsp;<a href=\"https://doi.org/10.1093/ajcn/49.5.968\">Relationship of Genetics, Age, and Physical Fitness to Daily Energy Expenditureand Fuel Utilization</a> (<em>American Journal of Clinical Nutrition</em>, 1989)</li><li dir=\"ltr\">NHS ECG Testing -&nbsp;<a href=\"https://www.nhs.uk/conditions/electrocardiogram/\">NHS - ECGTest</a></li><li dir=\"ltr\">British Lung Foundation -&nbsp;<a href=\"https://www.asthmaandlung.org.uk/symptoms-tests-treatments/tests/spirometry\">What is Spirometry?</a></li></ol>','','basic_html'),('article',0,102,447,'en',0,'<p dir=\"ltr\">12 months ago 50 hit me like a freight train, only a few years ago I was celebrating my 30th birthday out with my friends drinking, eating and generally living in the moment. By contrast, the concept of carefree nights out indulging with friends currently feels unobtainable. I’ve lost my Mojo!</p><p dir=\"ltr\">At 51 you find me feeling disconnected and like a stranger in my own body – not helped by my out of control menopause symptoms. Despite experiencing classic perimenopause signs for almost a decade – I just didn’t make the connection that I was actually experiencing the menopause. It’s not that I never thought it would happen to me, I just sort of forgot that I wasn’t 30 anymore! Last year I started HRT, but haven’t found the relief many of my friends report and it’s left me feeling a bit helpless.</p><p dir=\"ltr\">Being completely honest, I spend hours reading about symptom relief and expect things to start to improve within minutes of ordering the latest supplement, or running on a treadmill for 5 minutes.</p><p dir=\"ltr\">Eventually, after another sleepless night and a long scroll through Google, I found myself reading about DEXA body scans. I’d never really thought about bone density before, but as I read more about how menopause could impact my bones, it suddenly felt like something I should take seriously. That was how I first came across NuMi.</p><img data-entity-uuid=\"dbb06971-5c80-402b-8002-7d2f2e8670c6\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey-5.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">It wasn’t one specific symptom that pushed me to book a health check, but more a general frustration that nothing seemed to be working. I wanted definitive answers—something to help me feel in control again. I booked my appointment without overthinking it and, to be honest, just doing that felt like a step in the right direction.</p><p dir=\"ltr\">The experience itself turned out to be even more in-depth than I expected. I knew exactly what I’d signed up for, but going through the range of tests felt incredibly thorough. For the first time in ages, I felt like someone was actually paying attention to me and my body, not just ticking boxes. It was a far cry from my recent NHS experiences, which had often felt hurried and impersonal.</p><img data-entity-uuid=\"0c134d6c-5b46-4dea-abf4-871a10db1d9d\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey-4.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">When the results came through, Sarah, NuMi’s Health Coach, explained everything clearly. I never once felt judged or overwhelmed. Instead, she focused on what we could do to make things better. I left our video call feeling optimistic and, for the first time in a long while, empowered.</p><p dir=\"ltr\">Sarah suggested simple changes that felt manageable rather than daunting. Snacking throughout the day to keep my blood sugar stable, eating dinner a little earlier in the evening, and trying some new recipes with a menopause busting magnesium focus—many of which were perfect for my whole family. It felt refreshing to focus on small, achievable tweaks rather than drastic overhauls. Sarah’s approach made it clear that nothing about my situation was insurmountable, and that mindset shift alone was huge.</p><img data-entity-uuid=\"c233c637-26c5-44ba-aa09-db6bbdeb7a20\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">Since then, I’ve started to approach exercise differently too. I’ve ditched the ‘junk miles’—those aimless treadmill runs I used to convince myself were helpful—and focused on workouts that actually align with my goals. It’s been a revelation. I feel more in control of my body and less like a passenger waiting for it to fail me.</p><p dir=\"ltr\">And because NuMi is just outside Holt—a market town about 45 minutes from Norwich—it meant I could turn my visit into a bit of a treat. After my health check, I wandered through some of my favourite shops, stopped for coffee, and actually enjoyed myself for the first time in weeks. That combination of practical steps and personal space made the day feel like a real turning point. And, a huge bonus, parking was uncomplicated with a bay especially for me right outside!</p><img data-entity-uuid=\"b701b762-5b03-4735-b92f-1d529ec7b349\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Helen%27s%20Journey-6.jpg\" width=\"700\" height=\"467\"><p dir=\"ltr\">It’s early days, but I finally feel like I’m heading in the right direction. And for the first time in years, that direction doesn’t feel entirely out of my control.</p><h3 dir=\"ltr\"><strong>Sarah’s take:</strong></h3><p dir=\"ltr\">Helen’s situation is so common and one that I hear time and time again - that feeling of no longer being in control of our body like we once were.&nbsp; I see women who so often comment to me that they no longer recognise themselves both physically and mentally as they move through the menopausal transition, and it’s a really stressful and upsetting situation for them to be in.&nbsp;</p><p dir=\"ltr\">Many of the women I work with try to use the same techniques to manage their weight as they used to when they were in their 20s and 30s, but our bodies don’t work in the same way at this stage of life.&nbsp; After they have been through the measurement session of the Health Check and they meet with me to go through the results, I see a huge mind-set shift from being out of control and confused by the overload of ‘influencer’ menopause advice, to now feeling that they can at long last be in control of their body again.&nbsp; And it doesn’t actually take too much to make a big shift in how they are feeling on a day to day basis as well as work towards their health goals.&nbsp; It’s about knowing exactly what to do at this stage of life to get our bodies to work their very best, and that’s where the data from the Health Check coupled with my advice related to nutrition, sleep, stress and exercise help many women just like Helen to regain control of their health.</p>','','basic_html'),('article',0,103,448,'en',0,'<p dir=\"ltr\">Maintaining muscle health is crucial for overall well-being and longevity. Strong muscles support daily activities, enhance metabolic functions, and reduce the risk of chronic diseases. At NuMi, we emphasise the importance of muscle strength assessments, such as the Grip Strength Test, to provide valuable insights into your health.</p><h3 dir=\"ltr\"><strong>The Role of Muscle Health in Longevity</strong></h3><p dir=\"ltr\">As we age, muscle mass and strength naturally decline—a process known as sarcopenia. This reduction can lead to decreased mobility, increased frailty, and a higher risk of falls and fractures. Maintaining muscle strength is essential for:</p><ul><li dir=\"ltr\">Functional Independence: Strong muscles enable us to perform daily tasks with ease, preserving independence as we age.</li><li dir=\"ltr\">Metabolic Health: Muscle tissue plays a significant role in glucose metabolism, aiding in blood sugar regulation and reducing the risk of type 2 diabetes.</li><li dir=\"ltr\">Bone Density: Muscle strength contributes to bone health, decreasing the likelihood of osteoporosis and related complications.</li></ul><img data-entity-uuid=\"591998a2-2dde-4341-8525-3bdc27e87abc\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-1.jpg\" width=\"700\" height=\"467\"><h3 dir=\"ltr\"><strong>Grip Strength: A Key Indicator of Health</strong></h3><p dir=\"ltr\">Grip strength is a simple yet powerful measure of overall muscle health. Research indicates that lower grip strength is associated with an increased risk of cardiovascular diseases and all-cause mortality. Regular assessment can help identify individuals at risk and monitor the effectiveness of interventions aimed at improving muscle strength.</p><img data-entity-uuid=\"ac117a1c-1347-49b3-8ec8-da6266a4f70f\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-4.jpg\" width=\"700\" height=\"467\"><h3 dir=\"ltr\"><strong>Role of DEXA Body Scans in Assessing Muscle Health</strong></h3><p dir=\"ltr\">DEXA (Dual-Energy X-ray Absorptiometry) body scans are a gold-standard tool for evaluating body composition, providing precise measurements of fat, muscle, and bone density. Unlike traditional methods such as BMI, which fail to distinguish between fat and muscle mass, DEXA scans offer a detailed breakdown of lean tissue and fat distribution. This level of insight is particularly valuable for monitoring muscle loss/gain, and tailoring strength-training programmes to individual needs. Additionally, DEXA scans assess bone mineral density, providing an indication of osteoporosis risk.&nbsp;</p><p dir=\"ltr\">By combining DEXA results with functional tests like grip strength, NuMi’s health assessments deliver a comprehensive view of musculoskeletal health, empowering clients to take proactive steps toward maintaining strength and mobility throughout life.</p><img data-entity-uuid=\"f6bb2746-2565-4953-9180-e436fd45c859\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-3.jpg\" width=\"700\" height=\"467\"><h3 dir=\"ltr\"><strong>Maintaining Muscle Health at Every Age</strong></h3><p dir=\"ltr\">It\'s never too early or too late to focus on muscle health. Here are some strategies to maintain and enhance muscle strength:</p><ul><li dir=\"ltr\">Regular Resistance Training: Incorporate exercises such as weightlifting, resistance band workouts, or bodyweight exercises like push-ups and squats to build and maintain muscle mass.</li><li dir=\"ltr\">Balanced Nutrition: Ensure adequate protein intake to support muscle repair and growth. Nutrients like vitamin D and calcium are also vital for muscle function and bone health.</li><li dir=\"ltr\">Active Lifestyle: Engage in regular physical activities, including walking, cycling, or swimming, to keep muscles active and functional.</li></ul><img data-entity-uuid=\"0f90d734-0c2a-41a6-8e7e-23c71fabfd94\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-5.jpg\" width=\"700\" height=\"467\"><h3><strong>NuMi\'s Commitment to Your Muscle Health</strong></h3><p dir=\"ltr\">At NuMi, we offer comprehensive health assessments, including the Grip Strength Test and DEXA Body Scans, to help evaluate your muscle health. Our personalised health checks provide insights into your body\'s composition and function, empowering you to make informed decisions about your health.</p><p dir=\"ltr\">Prioritising muscle health is a lifelong commitment that pays dividends in quality of life and longevity. By focusing on strength training, proper nutrition, and regular health assessments, you can maintain muscle function and enjoy a healthier, more active life at any age.</p><img data-entity-uuid=\"72516bd6-9f9a-467d-9e4a-0e1880da8f91\" data-entity-type=\"file\" src=\"/sites/default/files/inline-images/Strength%20and%20Longevity-2.jpg\" width=\"700\" height=\"467\"><h3><strong>Sarah’s take:</strong></h3><p dir=\"ltr\">I think that the benefit of muscle on our body has not been widely understood until now, as it’s previously just been seen as the domain of body-builders.&nbsp; But it’s now that the role of muscle and metabolic health, especially weight management in peri- and post-menopausal women is becoming so clear.&nbsp; I’m regularly working with women who are struggling with the weight on the scale gradually creeping up over time, and them feeling like nothing is working.&nbsp; When we take them through a Health Check and they get the results of their DEXA scan, they can clearly see how much body fat is on their body, but most importantly, where that body fat is and how much of a serious disease risk it might be leading to.&nbsp; When we use this information together with the insight about the amount of lean muscle on their body, it provides me with really clear information about how the client can work to increase their muscle mass and decrease any harmful distribution of fat.&nbsp; The advice is then tailored around their dietary intake as I can provide very specific advice to address these 2 areas, as well as information about the best form of exercise for them to do, while also looking at their sleep routines and stress levels.&nbsp; It’s amazing how I see my client’s mindset really shift when they have this information - their preoccupation about the scale weight suddenly disappears as that means nothing when we’re talking about metabolic health and body composition - they suddenly start to feel so empowered at long last!&nbsp;&nbsp;</p><h3 dir=\"ltr\"><strong>Sources</strong></h3><ol><li dir=\"ltr\">Leong, D.P., et al. - Prognostic Value of Grip Strength (The Lancet, 2015)&nbsp;<a href=\"https://scholars.aku.edu/en/publications/prognostic-value-of-grip-strength-findings-from-the-prospective-u?utm_source=chatgpt.com\">https://scholars.aku.edu/en/publications/prognostic-value-of-grip-strength-findings-from-the-prospective-u</a></li><li dir=\"ltr\">Bohannon, R.W. - Grip Strength: An Indispensable Biomarker for Older Adults (Clinical Interventions in Aging, 2019)&nbsp;<a href=\"https://www.dovepress.com/grip-strength-an-indispensable-biomarker-for-older-adults-peer-reviewed-fulltext-article-CIA?utm_source=chatgpt.com\">https://www.dovepress.com/grip-strength-an-indispensable-biomarker-for-older-adults-peer-reviewed-fulltext-article-CIA</a></li><li dir=\"ltr\">Cruz-Jentoft, A.J., et al. - Sarcopenia: European Consensus on Definition and Diagnosis (Age and Ageing, 2010)&nbsp;<a href=\"https://academic.oup.com/ageing/article/39/4/412/8732\">https://academic.oup.com/ageing/article/39/4/412/8732</a></li><li dir=\"ltr\">Dodds, R.M., et al. - Grip Strength Across the Life Course: Normative Data (PLoS One, 2014)&nbsp;<a href=\"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113637\">https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113637</a></li><li dir=\"ltr\">Landi, F., et al. - Sarcopenia as a Risk Factor for Mortality (Journal of the American Medical Directors Association, 2013)&nbsp;<a href=\"https://www.jamda.com/article/S1525-8610(21)00389-3/fulltext\">https://www.jamda.com/article/S1525-8610(21)00389-3/fulltext</a></li><li dir=\"ltr\">Mühlberg, W. &amp; Sieber, C.C. - Sarcopenia and Frailty in Geriatrics (Zeitschrift für Gerontologie und Geriatrie, 2004)&nbsp;<a href=\"https://link.springer.com/article/10.1007/s00391-004-0203-8?utm_source=chatgpt.com\">https://link.springer.com/article/10.1007/s00391-004-0203-8</a></li></ol><p>&nbsp;</p>','','basic_html'),('recipe',0,104,455,'en',0,'<p>This breakfast is a nutritional powerhouse, packed with fibre from oats and chia seeds, protein from Greek yoghurt and soy milk, and beneficial antioxidants from blueberries and raspberries. The addition of hemp seeds and almonds adds healthy fats and extra protein, making it a balanced meal to kick-start your day.&nbsp;</p><h4>Method</h4><p><strong>Step 1. </strong>Combine oats, milk, maple syrup (if you require sweetness), and cinnamon together in a large bowl or container. Stir well to mix. Seal and place in the fridge overnight (or at least 4 hours)</p><p><strong>Step 2. </strong>Remove oats from fridge. Use single-serving size mason jars or a suitable cup/tub. Place the oat mix at the bottom of the jar, top with the Greek yoghurt, followed by the raspberries &amp; blueberries. Seal &amp; store in the fridge. When ready to eat, scatter over the almonds, chia &amp; hemp seeds</p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you prefer your oats with a thicker consistency then reduce the milk by 20-30ml. Got leftovers? You can continue to refrigerate &nbsp;your overnight oats for up to four days in an airtight container.</em></p>','','basic_html'),('recipe',0,105,456,'en',0,'<p>This light meal offers a rich blend of vitamins, minerals, and antioxidants from a variety of vegetables, combined with the protein and healthy fats from eggs and olive oil. The addition of ginger, kimchi and gochujang not only enhances flavour but also offers benefits to your gut microbiome and digestive health thanks to their fermented properties. Find out how simple, nutritious recipes like this fit into our <a href=\"https://numi.org.uk/how-it-works\">holistic health approach</a>.</p><h4>Method</h4><p><strong>Step 1. </strong>Cook rice according to packet instructions</p><p><strong>Step 2. </strong>In a large frying pan, add the oil and the spring onions. Stir them around and pile to the one side of the pan, leaving them to cook</p><p><strong>Step 3. </strong>Add the cabbage to the pan and the grated ginger. Leave in a pile to warm through</p><p><strong>Step 4. </strong>Add the carrot, toss around and warm, sprinkle over the sesame seeds and pile into a corner of the pan</p><p><strong>Step 5. </strong>Add the bell pepper to the pan and cook for a minute</p><p><strong>Step 6. </strong>Add the green leaves, toss with the chilli and cook until just wilted</p><p><strong>Step 7. </strong>Season the ingredients in the pan with a small amount of salt</p><p><strong>Step 8. </strong>Now we\'re ready to plate! Add the rice to your bowl, then the vegetables, keeping them in their individual piles, rather than mixing together</p><p><strong>Step 9. </strong>In the hot pan, crack an egg to quickly fry, only until the white is cooked through but the yolk is still runny. Then slide out on top of your plated vegetables and rice bowl</p><p><strong>Step 10. </strong>Add the kimchi, gochujang and soy sauce (if required) to the bowl</p><p><em><strong>Chef Gino\'s Top Tip: </strong>This dish is all about the prep! Carefully preparing and weighing all your ingredients before you start cooking will make the end product look and taste even better!</em></p>','','basic_html'),('recipe',0,106,457,'en',0,'<p>This tasty snack helps get that taste of something sweet without the addition of refined sugars, so it\'s great for those who are looking to reduce their sugar intake. It\'s packed with fibre from oats, carrots and flaxseed while also providing you with healthy fats and protein, essential for maintaining energy levels and supporting muscle repair.</p><h4>Method</h4><p><strong>Step 1. </strong>Soak the dates in a very small amount of hot water for 10 minutes before whizzing them in a food processor to a paste</p><p><strong>Step 2. </strong>Grate the carrots using the smallest/finest grater</p><p><strong>Step 3. </strong>In a separate bowl, crush the walnuts into fine pieces</p><p><strong>Step 4. </strong>Mix the peanut butter powder with equal amounts of water to make a paste</p><p><strong>Step 5. </strong>Combine all of the dry ingredients with the carrot, crushed walnuts, nut butter paste, and the blended soft pitted dates. Mix thoroughly with a wooden spoon</p><p><strong>Step 6. </strong>Scoop out dough and roll between your hands to form golf size balls</p><p><strong>Step 7. </strong>Roll each ball into unsweetened desiccated coconut. Or if you prefer, use 100% cacao powder as an alternative</p><p><strong>Step 8. </strong>Place each ball onto a plate covered with parchment paper</p><p><strong>Step 9. </strong>Refrigerate for 15 minutes to firm up for optimal texture before enjoying!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Store in an airtight container in the fridge for up to 1 week. Love this recipe? Double up all of the ingredients to make a big batch for the freezer. Just remember to defrost them 2 hours before at room temperature.</em></p>','','basic_html'),('recipe',0,107,458,'en',0,'<p>This tasty breakfast is full of nutrients, providing the benefits of protein from eggs, antioxidants from mushrooms and spinach, and fibre from cherry tomatoes and snow pea shoots. The addition of extra virgin olive oil provides healthy fats, making this dish not only delicious but also beneficial for overall health.</p><h4>Method</h4><p><strong>Step 1. </strong>Preheat the oven to 170°c (fan). Dab a little olive oil in 2 sections of a muffin tray to heat whilst preparing</p><p><strong>Step 2. </strong>Whisk eggs together with salt and pepper to taste</p><p><strong>Step 3. </strong>Add the olive oil to a small frying pan, sauté &nbsp;the diced mushrooms, tomatoes and spring onion (as well as chilli flakes if you like a little bit of heat)</p><p><strong>Step 4. </strong>Add spinach to the pan to wilt</p><p><strong>Step 5. </strong>Add the sautéd ingredients into the bowl with the eggs and stir gently to combine</p><p><strong>Step 6. </strong>Add the combined mixture to a muffin tray to make two mini omelettes</p><p><strong>Step 7. </strong>Bake in the preheated oven for 15-20 minutes until the middle is just set</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Add an extra dimension to your mini omelettes by adding some fresh herbs to the mixture before baking. Our favourite is basil for an Italian twist.</em></p>','','basic_html'),('recipe',0,108,459,'en',0,'<p>The omega-3s in this recipe from the salmon and walnuts are a nutritional powerhouse for heart health and to support the reduction of inflammation in the body. Pair with our delicious broccoli and mushroom fried rice for extra fibre.</p><h4>Walnut Crusted Salmon with Asparagus</h4><p><strong>Step 1. </strong>Preheat the oven to 180ºc and line a baking tray with parchment paper</p><p><strong>Step 2. </strong>Combine the walnuts, spring onion, salt and Italian seasoning. Add the lemon juice and 1/3 of the oil and stir to mix</p><p><strong>Step 3. </strong>Rub another 1/3 of the oil over all sides of the salmon fillets and place the salmon on the prepared baking tray, skin side down. Spoon the walnut mixture on the top side of the fillets and gently press it down with the back of the spoon so the walnut mixture stays in place</p><p><strong>Step 4. </strong>Toss the asparagus in the remaining oil and season with sea salt to taste. Place the seasoned asparagus in an even layer on the baking sheet with the salmon</p><p><strong>Step 5. </strong>Bake for 12 to 15 minutes or until the salmon is cooked through and flakes easily and the asparagus is tender. Divide between plates and enjoy!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Want to pack in more flavour? Season the salmon with salt, pepper and garlic powder to taste before spooning the walnut mixture on top.</em></p><p><em><strong>Notes: </strong>Wild salmon was used to create this recipe. For thicker fillets of salmon, adjust cooking time to ensure salmon is cooked through and flaked easily. Choose asparagus that are roughly the same size. Adjust cooking time for thicker asparagus spears -organic and locally grown are best.</em></p><h4>Broccoli &amp; Mushroom Fried Rice</h4><p>Twice as nice as plain rice! This dish is the perfect companion to further elevate your walnut crusted salmon. Pair together and you\'ll be eating a tasty meal full of fibre, protein and healthy fats to support your overall health.</p><p><strong>Step 1. </strong>Add the broccoli florets to a food processor and pulse until a rice consistency forms</p><p><strong>Step 2. </strong>Heat a large pan over medium heat and add in the olive oil. Once the oil is warmed, add in the broccoli, mushrooms, peas and garlic. Cook for 10 minutes, or until softened</p><p><strong>Step 3. </strong>Once the ingredients are cooked through, add int he soy sauce, peas, almonds and onion powder. Cook for roughly 3 minutes, stirring often to combine the flavours. Remove from the heat</p><p><strong>Step 4. </strong>Toss with spring onions and coriander and combine with your asparagus and salmon fillets</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Refrigerate in an airtight container for up to three days. For best results, reheat in a frying pan.</em></p>','','basic_html'),('recipe',0,109,460,'en',0,'<p>A tasty and warming breakfast with plenty of protein from the soya milk and hemp seeds to keep you feeling fuller for longer. In other words this will keep any hunger locked up ‘til lunchtime!</p><h4>Method</h4><p><strong>Step 1.</strong> In a small saucepan, bring the soya milk to a boil. Add the oats and reduce the heat to a steady simmer. Cook, stirring occasionally for about six to eight minutes or until the oats are tender and most of the soya milk is absorbed</p><p><strong>Step 2. </strong>Stir in the peanut butter powder, hemp seeds, and cinnamon. Add a splash of water or more milk if needed for desired consistency</p><p><strong>Step 3.</strong> Transfer the cooked oats to a bowl and top with sliced banana. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you can’t get peanut butter powder, just use peanut butter but go for a brand with 100% peanuts.&nbsp; Crunchy or smooth – it is up to you!</em></p>','','basic_html'),('recipe',0,110,461,'en',0,'<p>This cauliflower and chickpea curry is a flavour-packed, comforting dish that’s simple to prepare and perfect for any night of the week. Rich in fibre and plant-based goodness, it’s a nutritious option for those seeking a hearty, healthy meal. Add your favourite spices for extra depth and heat.&nbsp;</p><h4>Method</h4><p><strong>Step 1.</strong> Heat a little olive oil in a large pan. Add onions and fry until starting to soften.</p><p><strong>Step 2. </strong>Add the cauliflower, garlic, ginger cumin seeds, curry powder and red chilli if using and stir well. Cook for another few minutes until fragrant.</p><p><strong>Step 3.</strong> Add the tin of coconut milk and vegetable stock. Bring to the boil, then add in the chickpeas.</p><p><strong>Step 4.</strong> When the cauliflower has softened but still has texture, add in the spinach.&nbsp;</p><p><strong>Step 5.</strong> Add in the coriander (saving a little to garnish) and stir. When the spinach has wilted, it is ready to serve with the remaining coriander sprinkled on top. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip: </strong>If you have a little extra time, consider roasting your cauliflower until tender and starting to brown.</em></p>','','basic_html'),('recipe',0,111,462,'en',0,'<p><strong>What is a NuMi Bowl?</strong> There are 4 categories in each dish in this collection. Grains - carbohydrates giving you energy. Greens - veggies bringing fibre. Protein - to keep you feeling full. Toppings - healthy fats and vibrant flavour.</p><h4>Method</h4><p><strong>Step 1.</strong> Remove seeds from cucumber and grate into a sieve to let drain. Finely chop garlic and add to yoghurt - this mellows the flavour of the garlic.</p><p><strong>Step 2. </strong>Boil 300ml of water, add vegetable stock cube and then quinoa. Cook for 10 minutes.</p><p><strong>Step 3. </strong>Prepare your vegetables. Grate carrot and beetroot. Shred leaves. Quarter the radishes.</p><p><strong>Step 4. </strong>Finely chop the herbs and roughly chop the sun dried tomatoes and black olives. Add to the quinoa along with some lemon juice and olive oil (if using).&nbsp;</p><p><strong>Step 5.</strong> Add drained cucumber to yoghurt and garlic. Add lemon juice and chopped mint and mix well.</p><p><strong>Step 6.</strong> Heat falafel balls in oven or microwave and assemble all the components to complete your NuMi Bowl. Enjoy!</p><p><em><strong>Chef Gino’s Top Tip:</strong> You can use any veg here to fill your bowl up with fibre so get creative.</em></p>','','basic_html'),('recipe',0,112,463,'en',0,'<p>This banana bread is naturally sweet and made without refined sugars, making it a great option for those seeking a healthier treat. The bananas are great for your gut health while the walnuts and almonds provide anti-inflammatory benefits for your full body – it’s both delicious and nutritious. Perfect for a quick snack or breakfast on the go!</p><h4>Method</h4><p><strong>Step 1.</strong> Pre-heat the oven to 175 degrees (fan assisted)</p><p><strong>Step 2. </strong>Put all in a blender or food processor apart from the chopped 1/3 walnuts which you’ll need for step 3</p><p><strong>Step 3. </strong>Line a loaf tin and add the batter from the blender or food processor, top with the chopped walnuts</p><p><strong>Step 4. </strong>Bake for 30-35 minutes or until a knife comes out clean</p><p><em><strong>Chef Gino’s Top Tip:</strong> The riper the banana, the sweeter the bread.&nbsp; Put bananas that are on the turn in the freezer and pull them out when you want to make a loaf. They will go black - don’t worry.</em></p>','','basic_html'),('recipe',0,113,464,'en',0,'<p>Built around this simple and delicious falafel recipe, our Middle Eastern NuMi Bowl is the big brother of this recipe and makes for the tastiest most plant-packed lunch. Before you head to that recipe, keep scrolling here to make brilliant homemade falafels. They\'re so easy to make, ideal for batch cooking and freezing. Better still, they\'re low on calories, but do pack great flavour and contributes more than a fifth of your daily fibre needs!</p><h4>Method</h4><p><strong>Step 1. </strong>Prepare the red onion, garlic, parsley. You can use the food processor for this</p><p><strong>Step 2. </strong>Drain chickpeas and add to a mixing bowl or directly to food processor. Add hemp seeds, chopped vegetables, spices, olive oil, flour, a squeeze of lemon juice and a couple of pinches of salt, if using, to the chickpeas. Mix well</p><p><strong>Step 3. </strong>Blitz using a food processor. If you are using a mini blend- er, do it half and half to get a more even consistency. You are looking for a smooth mixture with a few bits of chickpea in still</p><p><strong>Step 4. </strong>Line a baking tray with paper or brush with a touch of olive oil</p><p><strong>Step 5. </strong>Take a dessert-spoonful of the mixture and press into the spoon to make a a flat ball shape, take off the spoon and shape with your hands. The mixture makes 12 balls</p><p><strong>Step 6. </strong>Bake for 20 minutes at 200 degrees. Once cooked, take them out of the oven and let them cool a bit as this helps them to stay well-formed. An air fryer is perfect for this job - adjust timings accordingly</p><p><strong>Step 7. </strong>Enjoy with a speedy yoghurt dressing made by whizzing up yoghurt, lemon juice, any soft herbs and a bit of garlic</p><p><em><strong>Chef Gino’s Top Tip: </strong>Make a patty out of the falafel mixture and serve up falafel burgers for a fun family dinner.</em></p>','','basic_html'),('recipe',0,114,465,'en',0,'<p>This tasty snack helps you get that taste of something sweet without the addition of refined sugars, so it’s great for those who are looking to reduce their sugar intake. It’s packed with fibre from oats and flax seed while also providing you with healthy fats and protein, essential for maintaining energy levels and supporting muscle repair.</p><h4>Method</h4><p><strong>Step 1. </strong>Soak dates in boiling water for 15-30 minutes if needed and then drain</p><p><strong>Step 2. </strong>Blend the dates in a food processor until it is the con- sistency of a paste</p><p><strong>Step 3. </strong>Grate the orange zest and add all remaining ingredients to the food processor until it resembles a dough like texture. Prefer it chunkier? Then blend a little less</p><p><strong>Step 4. </strong>Press into a lined tin and place into the fridge to set firm. Cut into 10 portions when set. Enjoy!</p><p><em><strong>Chef Gino’s Top Tip: </strong>Switch out almonds for your favourite nuts</em></p>','','basic_html'),('recipe',0,115,466,'en',0,'<p>Our healthy twist on spaghetti and meatballs. Turkey isn’t just to be enjoyed at Christmas - it’s a great source of lean protein and contains an amino acid called Tryptophan which may help those who are struggling with their sleep.</p><h4>Method</h4><p><strong>Step 1. </strong>Heat olive oil in a frying pan on a medium heat and sweat the squash while you prepare the other vegetables</p><p><strong>Step 2. </strong>Add the other vegetables (excluding tinned tomatoes) to the pan and cook for 10 minutes, stirring regularly to prevent them from sticking</p><p><strong>Step 3. </strong>Add the tin tomatoes, rinse the tin with the water and add to pan, and then add the apple cider vinegar. Place the lid on the pan and let simmer</p><p><strong>Step 4. </strong>Make the meatballs by mixing the Turkey and herbs together so that 3-4 meatballs per serving size are made with the mixture. Season with salt and pepper</p><p><strong>Step 5. </strong>Add to the pan of vegetables and cover. Cook for 15-20 minutes until the vegetable has softened and the meatballs are cooked through</p><p><strong>Step 6. </strong>Cook the pasta in boiling water for the time indicated on the packet whilst the meatballs cook</p><p><strong>Step 7. </strong>Add all to serving dish and crumble the feta on top, together with some fresh parsley or basil if desired</p><p><em><strong>Chef Gino\'s Top Tip: </strong>Make a big batch of the turkey meatballs, freeze them on a tray and then keep them in a bag for an easy dinner. To add flavour to the squash and courgette, roast them in the oven for 20 minutes at 200c (or in air fryer) with a touch of olive oil. They should get some nice crispy edges.</em></p><h4>Substitutions</h4><p>There are lots of options and swap outs for this recipe to tailor it for a range of diets and flavour preferences; all without impacting it’s nutritional qualities.</p><p><strong>Make it Vegan: </strong>Omit the feta or replace with a plant based<strong> </strong>cheese instead. Replace the meatballs with diced tofu, tempeh or another plant based protein. <strong>Make it Gluten-Free: </strong>by using a gluten-free pasta. <strong>Don’t Fancy Pasta?: </strong>Serve with bulghur wheat or wholegrain sourdough bread.</p>','','basic_html'),('recipe',0,116,467,'en',0,'<p>This is a delicious dish that combines the natural sweetness of corn with nutrient dense ingredients which are fantastic for gut health. All whilst providing you with a warm, comforting meal that can be enjoyed at home or taken to work for lunch.</p><h4>Method</h4><p><strong>Step 1. </strong>Prepare vegetables according to ingredients list</p><p><strong>Step 2. </strong>In a medium saucepan over a medium heat cook the onions, pepper, carrots and celery in the olive oil</p><p><strong>Step 3. </strong>Once softened add spices, thyme and garlic – cook for a minute or so to bring out the flavour</p><p><strong>Step 4. </strong>Add quinoa, half the sweetcorn, potatoes, nutritional yeast (if using) and stock and cook for 15 minutes</p><p><strong>Step 5. </strong>Using a stick blender, pulse until smooth and then add the rest of the sweetcorn</p><p><strong>Step 6. </strong>Finish with a squeeze of fresh lime. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip </strong>Shredded chicken or cooked shrimp are a great way to add protein to this soup. It is also very nice with hot sauce if you like things spicy.</em></p>','','basic_html'),('recipe',0,117,468,'en',0,'<p>Our take on a classic Italian dish. White beans, red lentils and wholewheat pasta combine to make a hearty and satisfying soup that will provide your gut with a great amount of fibre, boosting your immune system during the winter months</p><h4>Method</h4><p><strong>Step 1. </strong>Prep vegetables according to ingredients list.</p><p><strong>Step 2. </strong>Cook onion, carrot, celery and garlic over a medium heat in the olive oil.</p><p><strong>Step 3. </strong>Once softened, add tomatoes, tomato puree and bring up to heat, simmer for 5 minutes. Slow cooking this mixture for a while will add flavour but isn’t necessary.</p><p><strong>Step 4. </strong>Add chopped capers, dried herbs, stock and lentils, bring up to heat and simmer for 8 minutes.</p><p><strong>Step 5. </strong>Add beans and pasta and simmer for another 8 minutes, or until the pasta is cooked to your liking. Enjoy!</p><p><em><strong>Chef Gino\'s Top Tip </strong>Fancy a little crunch? If you have some stale bread, make some croutons by drizzling with olive oil and putting in the oven at 180°c for 10 minutes or until crispy.</em></p><h4>Substitutions</h4><p>There are lots of options and swap outs for this recipe to tailor it for a range of diets and flavour preferences.</p><p><strong>Adding Protein: </strong>Any leftover meat you have from a roast or another meal will shred nicely into this soup. Use high protein pea or lentil pasta to add extra protein. Fry off some tofu or tempeh marinated in cumin and paprika and add to the soup after cooking.</p><p><strong>Adding Fermented Foods: </strong>A spoonful of miso will bring some amazing umami flavour to this dish. Don’t put in any salt if you are using miso as it has a lot of sodium in it. A small amount of cheese made with unpasteurised milk can be crumbled on top for some probiotic goodness.</p><p><strong>Reducing Food Waste: </strong>If you have any cherry or salad tomatoes left over in the fridge that have gone a bit soft, pop them in a roasting tin with some garlic cloves, olive oil and salt and roast for 30 minutes. Mash them up and add them to the soup.&nbsp;</p>','','basic_html'),('testimonial',0,118,469,'en',0,'<p>\"my first ever Dexa scan and was exciting to finally be getting some new information on my body health.. From start to finish the service was very calm, kind &amp; friendly. For people with body image issues this approach is spot on...a highly enjoyable experience...the outcome of the tests give me definite direction.What a great experience\"</p>','','basic_html'),('testimonial',0,119,471,'en',0,'<p>“I felt that Sarah and Maria made the whole experience an extremely enjoyable one. Very personal and insightful. On top of this, I felt it was an educational experience and very thorough and I wouldn\'t hesitate to recommend to anyone. A fantastic experience with experience!”</p>','','basic_html'),('testimonial',0,120,472,'en',0,'<p>\"I had a great experience at NuMi! To have access to a DEXA scan, VO2 max measurement, blood tests &amp; meeting with a very knowledgeable health coach to explain my results and tell me how I could put them into practice is exactly what I was looking for. I haven\'t found anywhere else that combines this level of detail to their testing...I\'d definitely recommend to anyone who would like to gain a better insight to their health.\"</p>','','basic_html'),('testimonial',0,121,474,'en',0,'<p>\"Easy to find, friendly helpful staff, useful practical tailored advice to improve long term health and wellbeing\"</p>','','basic_html'),('article',0,122,480,'en',0,'<h5>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</h5>','','basic_html'),('article',0,122,481,'en',0,'<h5>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</h5>','','basic_html'),('article',0,122,482,'en',0,'<h5>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</h5>','','basic_html'),('article',0,122,483,'en',0,'<h5>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</h5>','','basic_html'),('article',0,122,484,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p>','','basic_html'),('article',0,122,485,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p>','','basic_html'),('article',0,122,486,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p>','','basic_html'),('article',0,122,487,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p>','','basic_html'),('article',0,122,490,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p>We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket&nbsp;</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/1-DSC00342.jpg\" height=\"402\" width=\"603\" data-align=\"center\"><h3>&nbsp;</h3><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" height=\"324\" width=\"598\" data-align=\"center\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>','','basic_html'),('article',0,122,491,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p>We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket </strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/1-DSC00342.jpg\" data-align=\"center\" width=\"603\" height=\"402\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"598\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>','','basic_html'),('article',0,122,492,'en',0,'<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p>We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/1-DSC00342.jpg\" data-align=\"center\" width=\"603\" height=\"402\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"598\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>','','basic_html'),('article',0,123,489,'en',0,'<p>Snacking isn\'t the enemy! Discover how healthy snacks can help stabilise your blood sugar levels and keep your energy stable throughout the day. Our latest article quizzes our in house expert Sarah and shares a few of our favourite nutritious snack ideas.</p>','','basic_html');
