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drsomiigbene

It’s #tacotuesday! I thought I’d share one o

It’s #tacotuesday!

I thought I’d share one of our current favourite recipes - tofu katsu wraps or tacos. I’ve shared the recipe in the carousel for the tofu. Once you make them just spread some mayonnaise on warmed tortilla wraps (we used wholewheat), add some salad (we combine avocado, tomatoes and baby leaf salad), add the tofu katsu, roll up and you’re ready to enjoy a delicious, tasty lunch!

What’s your favourite taco filling? I also enjoy chickpeas and chicken in my tacos.

P.S. Check out my free guide for creating healthy eating habits by clicking on the 🔗 in my bio 👉🏾@drsomiigbene.

Happy Tuesday,
-Dr Somi Igbene- (Registered Associate Nutritionist / Nutrition Coach)

#veganrecipes #plantbasednutrition #easyveganrecipes #healthyveganrecipes #registerednutritionist #evidencebasedpractice #evidencebasednutrition #balancednutrition #balancedbody #foodfreedomjourney #foodfreedomforever #nondietdietician #disorderedeatingrecovery #flexibleeating #sustainableeating #sustainablenutrition #blackwomenshealth #womenshealthuk #ditchthediet #onlinenutritioncoach #nutritionplan #nutritioneducation #realnutrition #antidiet #dietsdontwork #sustainablenutritioncoach #blacknutritionist #nigeriannutritionist #londonnutritionist

Have you ever sat back and wondered, “how on ear

Have you ever sat back and wondered, “how on earth did I get here?” Well, it’s those tiny things you dismissed daily that compounded and got you exactly where you are today.

And isn’t it crazy how we expect to change something that has happened over a long period, overnight?

Unfortunately, we both know that life doesn’t work like that. It took a long time to get you where you are, and it’s also going to take you a long time to get you where you want to be.

But you know the best thing?

Deciding to change your trajectory and start doing the small things that will get you where you need to be is a BIG step in the right direction. Once you decide on the small things, you simply need to repeat them day in and day out. And while they seem irrelevant in the moment, you will look back in awe of yourself in future. And instead of wondering how you got there, you’ll pat yourself on the back for being so awesome!

If you’ve been trying to change your eating habits without success, I’ve created a free guide with ten steps you can start implementing to develop healthy eating habits for LIFE!

✨ Just tap on the 🔗 in my bio 👉🏾 @drsomiigbene to download your copy.

Happy new week, lovelies!

Best,
-somi-

#healthyeatinghabitscoach #healthyhabitscoach #mindsetcoach #blacknutritionist #registerednutritionist #habitsofhealth #healthyeatinghabits #dailyhabits #eatinghabits #preventivehealth #healthylifestylecoach #blackwomenshealthmatters #blackwellness #blackwellnessblogger #nutritionblogger #nutritioncoach #londonnutritionist #certifiednutritionist #foodfreedomcoach #sustainableeating #womenshealthcoach #nutritionistlondon #successmindset

Happy Saturday Lovelies! It’s a grey afternoon,

Happy Saturday Lovelies!

It’s a grey afternoon, autumn is here for sure and it just seems right to get cosy with this #buddhabowl containing rice, snow peas, roasted corn and butter beans in a creamy tarragon sauce.

⚠️It was recently announced that flour in the UK would be fortified with folic acid to help cut down the rates of babies born with birth defects due to folate deficiency early in pregnancy. While that will help, I want to remind you that besides green leafy vegetables, legumes are one of the best folate sources! If you tolerate them, try eating them at least twice a week to boost your folate intake.

✨My favourite legumes are black beans (which I haven’t made in a while), peas, black-eye beans (cow peas) and borlotti beans. What are yours?

Have a restful Saturday 🧡

Best,
Somi

#veganbowls #healthyveganfood #plantbasedfoods #blacknutritioncoach #healthyeatingcoach #registerednutritionist #lifestylebloggeruk #blackhealthlifestyle #blackdietitian #sustainablenutrition #healthylunchideas #simplerecipe #foodfreedomcoach #nutritioneducator #functionalnutritionist #personalizednutrition #londonnutritionist #kentnutritionist #sicklecellnutritionist

The MIND diet may preserve cognition in older adul

The MIND diet may preserve cognition in older adults despite existing brain disease, a new study says.

Alzheimer’s disease is a leading cause of dementia in older adults. It results from the accumulation of amyloid plaques (clumps of amyloid protein) and neurofibrillary tangles (knots in nerves cells) in the brain.

The MIND diet is a hybrid of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diet that encourages people to eat 10 brain-healthy food groups and limit 5 unhealthy food groups. When adhered to, the diet is rich in nutrients that promote brain health e.g., folate, omega-3s lutein and flavonoids.

Previous studies have shown that the MIND diet can slow cognitive decline and lower the risk of Alzheimer’s disease dementia. But scientists are unsure if the MIND diet can preserve cognition in adults who already have Alzheimer’s or other types of brain diseases.

The study set out to investigate this. #alzheimers #alzheimersdisease #minddiet

Read more about the study and its findings on my website: www.somiigbene.com.

Want to learn how to overhaul and optimise your diet to include adequate quantities of the food groups you need to maintain brain health?

Tap on the 🔗 in my bio 👉🏾@drsomiigbene and book a 15-minute appointment to learn how I can support you.

Best,
-somi-

#nutritionnews #nutritionresearch #mediterraneandiet #DASHdiet #healthyeatingcoach #functionalnutritioncoach #personalizednutritioncoach #healthyhabitscoach #blacknutritionist #onlinenutritioncoach #londonnutritionist #nutritionblogger #blackwellnessblogger #blackandwell #blackhealthylifestyles

Thought to be one of the oldest foods, sesame seed

Thought to be one of the oldest foods, sesame seeds (known as beniseeds in Nigeria) have been grown throughout the world since prehistoric times.

Sesame seeds are thought to have originated in India. In the first century, they were imported into Europe from India and into the United States from Africa in the 17th century.

Sesame seeds are densely packed with nutrients. They are a fantastic source of protein, B vitamins, copper, magnesium, iron, zinc and calcium, and are naturally cholesterol-free!

Sesame seed is commonly used to make tahini, which we enjoy in hummus. It is also roasted and used as a topping in many Chinese dishes.

In Nigeria, particularly in Benue and Crossriver states, sesame seed is used to cook thick soups eaten with cereal doughs (most often) or rice.

You can find my recipe for sesame seed soup in my new cookbook, “Cook It – The Whole Way
Click on the 🔗in my bio @drsomiigbene to grab your copy!

Happy Thursday 🧡,

-somi-

#sesameseeds #beniseedsoup #nigerianrecipes #healthynigerianrecipes #africancuisines #sustainablenutrition #westafricanrecipes #eatwellbewell #blacknutritionist #registerednutritionist #healthyeatingcoach #sustainablenutrition #nigeriannutritionist #nutritioncoach #onlinenutritioncoach #nutritonhelp #foodfacts

No, this is NOT an ad for mini cheddars 🤣 I’

No, this is NOT an ad for mini cheddars 🤣

I’m sure some of you look at my page and assume I don’t eat treats 😅 I say so because I was talking to my friend the other day and when I said I was ordering in pizza, she said ‘oh my god, I didn’t think you ate things like that’ 🤣

👉🏾 Comment below if you also thought that 😜

Okay, the honest truth is that I rarely order take-out because 1. It costs a damn fortune and 2. I prefer to know exactly what I’m eating most times.

But it doesn’t mean I never order in or that I never have cravings. I have them, probably not as often as most and maybe even more than others.

The fact though is that they exist, but I’m not a slave to them.

Why?

Because I’ve learned how to handle my cravings. I honour them whenever they arrive - they mostly surface during my time of the month (not every month though) or randomly when I haven’t had something for long time and I want it. I don’t deprive myself, I satisfy my craving.

That said…

If there’s a particular food you ‘crave’ every day, at a particular time or when doing a particular activity e.g. watching tv or reading a book, chances are that you’re not dealing with a craving, you’re dealing with a habit.

⚠️ Think about it briefly then let me know below. Is your craving a real craving or is it a habit?

✨P. P.S. Tired of FAD dieting and want to learn how to change your eating habits permanently? Tap on the 🔗 in my bio 👉🏾 @drsomiigbene and schedule a 15-minute discovery call to learn how I support you.

Best,

-SOMI-

#foodfreedomcoach #honouryourcravings #habitchangecoach #healthyhabitscoach #healthyeatingcoach #sustainableeating #balancednutrition #personlizednutrition #blacknutritionist #nutritioncoach #onlinenutritioncoach #blackwomenhealth #londonnutritionist #certifiednutritionist #registerednutritionist #dietssuck #londonnutritionist #eatforhealth #nutritioneducation #nutritionadvice #sensiblenutrition

If you haven't tried Middle-Eastern spices, you re

If you haven't tried Middle-Eastern spices, you really want to give sumac a go! Its tart, lemony flavour makes it extremely versatile.

You'll love these sumac stir-fried veggies, which I've paired with bulgur wheat and baked tofu. The stir-fried veggies work well with rice and potatoes too.

You can get the full recipe on my blog via the following 🔗 https://bit.ly/sumac-stirfry.

Enjoy 😊

Best 🧡
-somi-

#sumac #middleeasternflavours #bulgurwheat #bakedtofu #veganrecipes #plantbasedrecipes #plantbasedcooking #balancednutrition #balancedeating #meatfreerecipes #nutrientdense #nourishbowl #buddhabowl #nutritioncoach #healthyeatingcoach #blacknutritionist #nigeriannutritionist #nutritionblogger #healthyrecipeshare #healthymealideas #blackhealthlifestyles #healthyblackwomen #blackhealthcoach #blacknutritioncoach #londonnutritionist #sicklecellnutritionist #diabetesnutritionist

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WELCOME

I’m Dr Somi Igbene, a biomedical scientist and registered nutritionist (ANutr). I provide simple, science-based advice about nutrition and wellbeing to help you achieve optimal health.

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The Wellness Journal
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Proper Portions Manual
£105.99

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