The International School Of Nutritional Medicine

Colours = cures!! The colours in our food are given by a whole spectrum of phytochemical compounds. Some of these are antioxidants that are well known, but others can deliver almost drug like activities. Here are some examples:

Purple - these are from a wider group of chemicals called polyphenols. These have been shown to lower blood pressure by dilating our blood vessels, and also support a healthy diverse microbiome.

Orange & yellow - these are from carotenoids such as beta carotene and lutein. These help protect the skin from UV damage and reduce the redness of skin lesions such as acne and eczema. Carotenoids also help to protect the cardiovascular system from damage caused by cholesterol oxidation.

White (ie cabbage white, cauliflower etc) - rich sources of glucosinolates. These substances help to protect DNA from damage and improve cellular detoxification.

The key here - the more colour in your diet every day, the more exposure to these substances you get!

The gut microbiome is truly mind blowing and has been shown to regulate and influence virtually every body system. These slides explain how.

❤️ It helps to regulate blood pressure.
❤️ It helps to reduce inflammation systematically, especially within the blood vessels.
❤️ Directly influences cholesterol levels and ratios.

We can improve the health and diversity of the microbiome by have the widest variety of high fibre foods, brightly coloured fruit and veg, and just focusing on whole foods.

Want to learn more about the role of nutrition in healthcare and how to coach others to better health? Follow the link in our bio.

Can our food influence our mood?🤷
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YES!!! Massively.
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A few simple things to bear in mind that can make quite a difference:
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𝗖𝗼𝗻𝘁𝗿𝗼𝗹 𝗕𝗹𝗼𝗼𝗱 𝗦𝘂𝗴𝗮𝗿
Avoid refined carbohydrates like simple sugars, heavily processed foods, white bread, white rice, white pasta etc. These foods send blood sugar sky high, which leads to it crashing down again which makes us feel sluggish, irritable and low.
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𝗧𝗼𝗽 𝗨𝗽 𝗢𝗻 𝗕 𝗩𝗶𝘁𝗮𝗺𝗶𝗻𝘀
These are vital for not only helping us feel energised and alert, but they are vital for the manufacture of key neurotransmitters that influence our mood. Serotonin being prime example. Opt for whole grains and green leafy vegetables, or consider a supplement.
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𝗢𝗺𝗲𝗴𝗮 𝟯 𝗙𝗮𝘁𝘁𝘆 𝗔𝗰𝗶𝗱𝘀
These are vital for both the release of, and the reception of neurotransmitters in the brain, making present neurotransmitters work more effectively. There is a vast evidence base to show that omega 3 fatty acids EPA and DHA can positively influence mood. Opt for oily fish several times a week or consider a supplement. Vegans, make sure you get an algae based supplement with BOTH of those fatty acids in.
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𝗠𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 𝗮𝗻𝗱 𝗭𝗶𝗻𝗰
These two vital minerals are also important for the manufacture of neurotransmitters, and there are strong links between zinc deficiency and depression. Magnesium helps to increase the release of GABA, a neurotransmitter that helps to calm and soothe the central nervous system and is a magic bullet in anxiety.
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📌 Don't forget to save this post for future reference and share to your stories too!
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Have you noticed any food affect your mood?
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Simple, balanced, whole food focused eating can be one of the most powerful long term insurances against degenerative disease, yet still overlooked and under appreciated by so many.

Eating whole, unprocessed foods is one of the best things you can do for your health and overall well-being!
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Whole, unprocessed foods provide a variety of essential nutrients that help to keep your body healthy and functioning properly.
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💡Did you know?
Whole foods are generally higher in fibre, vitamins, minerals, and other important nutrients and contain fewer added sugars, unhealthy fats, and sodium.
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Eating more of these foods can help to improve your overall health, reduce your risk of certain diseases, and promote weight loss.
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Would you like to dive deeper into the world of Nutrition?
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To find out more about joining our Nutrition School, simply head over to our website or send us a DM. We also offer a FREE Taster Course too.
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Drop us a “🙌” below if you make an effort to include plenty of whole foods into your diet!
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Gain an Internationally Accredited Nutrition Diploma with The Culinary Medicine College🎓
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The gift of improved health is one of the most beautiful things that you can give to another, and the process that we experience when we help others improve and grow is indescribable.
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It's a career that can take you in almost any direction that you could imagine!
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Many of our students also take this course just for them. They want to master the subject of nutrition in depth so they can safeguard their own health and improve the health of their family and loved ones.
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Whatever your reason for wanting to take this step, the 'Diploma in Culinary Medicine' will take you on a learning journey like no other.
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Head over to our website and tap on '𝗧𝗿𝘆 𝗢𝘂𝗿 𝗙𝗿𝗲𝗲 𝗧𝗮𝘀𝘁𝗲𝗿 𝗖𝗼𝘂𝗿𝘀𝗲' to get a little insight of what it's like to study with us here at The Culinary Medicine College!
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💡Did you know? Magnesium is one of the most commonly deficient nutrients in our diet.
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Here are five reasons why we need more Magnesium:
1️⃣ It reduces anxiety by elevating GABA (Gamma-aminobutyric acid) in the brain.
2️⃣ It's a vital nutrient in cellular energy production.
3️⃣ Key driver of over 1000 chemical reactions in the body daily.
4️⃣ Lowers/regulates blood pressure.
5️⃣ Vital for maintaining bone mineral density.
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Do you know what the best food sources are for Magnesium?
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Write your answer below and we'll pick one person to give a shoutout to on our Instagram story ✨
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𝗝𝗼𝗶𝗻 𝗼𝘂𝗿 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗦𝗰𝗵𝗼𝗼𝗹
culinarymedicinecollege.com

Did you know there are two types of Iron in food?
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1️⃣ Haem iron
2️⃣ Non-haem Iron
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So, what's the difference?...
Haem iron is easily absorbed and found only in meat and fish. Whereas, non-haem iron is often less well absorbed and is found plant foods such as vegetables, beans and lentils.
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PRO TIP:
🥦 To absorb more iron from plant based food sources (non-haem iron) we recommend to add some vitamin C rich foods alongside.
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Are you interesting in learning more about Nutrition?
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Head over to our website and try our FREE Taster Course!
🌐 culinarymedicinecollege.com
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P.S. What's your favourite Iron food source?
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Let's talk brain power!🧠⚡
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So many people overlook the fact that the brain, like other organ systems has specific nutritional needs in order to work at its best.
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Here are four key nutrients for the mind:
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1️⃣ 𝗢𝗺𝗲𝗴𝗮 𝟯 𝗙𝗮𝘁𝘁𝘆 𝗔𝗰𝗶𝗱𝘀
These are vital. The biggest player is one called DHA. This is used to maintain the structure of the myelin sheath - the fatty outer lining of neurons that are vital for signal transmission throughout the nervous system. EPA helps to reduce neuro-inflammation. Opt for oily fish or supplements.
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2️⃣ 𝗣𝗼𝗹𝘆𝗽𝗵𝗲𝗻𝗼𝗹𝘀
These are a group of phytochemicals that include colour pigments found in foods such as berries, red cabbage, red wine, green tea etc. They have been shown to notably increase blood flow to the brain which improves oxygen and nutrient delivery.
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3️⃣ 𝗕 𝗩𝗶𝘁𝗮𝗺𝗶𝗻𝘀
These are vital for the production of many neurotransmitters. Opt for whole grains, leafy greens, nuts, and oily fish.
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4️⃣ 𝗖𝗵𝗼𝗹𝗶𝗻𝗲
This is a nutrient found abundantly in eggs and also organ meats, fish, chicken and also shiitake mushrooms. It is a vital component for the production of acetylcholine - vital for learning and processing new information.
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Have you found this interesting?
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📌 Don't forget to save so you can easily refer back!
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𝗝𝗼𝗶𝗻 𝗼𝘂𝗿 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗦𝗰𝗵𝗼𝗼𝗹
culinarymedicinecollege.com

Here’s a gorgeous recipe for you - Honey Mustard Aubergine! Absolute heaven.
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Ingredients:
🥦 1 large aubergine - halved
🥦 1 tablespoon of honey
🥦 1 teaspoon of English mustard
🥦 1 teaspoon of Worcestershire sauce
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Method:
→ Score a criss cross lattice on the aubergine and place in a hot oven for 10 minutes
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→ Mix the honey, mustard and Worcestershire sauce together
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→ Remove the aubergine, turn them so that they are scored inner surface face up
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→ Cover with honey mustard sauce and then return to the oven for 20-25 minutes until the aubergine is cooked and the sauce is caramelising
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📌 Don't forget to save this for future reference.
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Let us know in the comments below if you'll give this delicious recipe a try!😋

One of the most common questions..."Where do I get zinc from in my diet?"🧐
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Whether you prefer animal sources or plant based ones, there are a lot of foods that are rich in this vital mineral.
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📌 Save this post for future reference!
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Some of our favourites are:
🥦 Squid
🥦 Prawns
🥦 Beef
🥦 Walnuts
🥦 Pumpkin seeds
🥦 Hummus (chickpea and tahini double whammy)
🥦 Cannellini beans
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What is your favourite food source for zinc?
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Tell us in the comments below!⤵️