+

Change test ID

You are already logged in with Are you sure you want to discard this and log in with a new ID?
Yes, log in with my new ID

Cancel
+

Change test ID

You are already logged in with Are you sure you want to discard this and log in with a new ID?
Yes, log in with my new ID

Cancel
+

Change test ID

You are already logged in with Are you sure you want to discard this and log in with a new ID?
Yes, log in with my new ID

Cancel
Loading...
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions

Your result is:

Your

We got more information to show you...

Take 1 minute to answer our form and get access to deeper insights about your result.
Your answers will not affect your result.
Take me to the questions

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, I'm sure
Step 1 of 5

What country are you from?

Back
Step 2 of 5

Please, enter your age, weight & height

Please note that your correct age is important to receive the right results. Children have different references from adults.
Back
Step 3 of 5

Please, select your gender

Female
Male
Other
Back
Step 4 of 5

Have you consumed any Omega-3 supplements recently?

No
Yes, for a short time
Yes, for more than 120 days
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 5 of 5

We protect your privacy

By taking a test and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your test ID to customer.global@zinzino.com
I agree
Step 4b of 5

What kind of Omega-3 supplement?

BalanceOil
Essent (softgels)
BalanceOil Vegan
BalanceOil AquaX
Other Omega-3 supplements
Back
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions
Not at all! If you don’t want to answer the questions prior to getting your result, you can choose to skip this step.
Do my answers affect my result?

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, I'm sure
Step 1 of 7

What country are you from?

Back
Step 2 of 7

Please, enter your age, weight & height

Please note that your correct age is important to receive the right results. Children have different references from adults.
Back
Step 3 of 7

Please, select your gender

Female
Male
Other
Back
Step 4 of 7

Have you consumed any Omega-3 supplements recently?

No
Yes, for a short time
Yes, for more than 120 days
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 6 of 7

Do you want a notification when your test is ready?

Yes
No
Back
Step 7 of 7

We protect your privacy

By taking a test and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your test ID to customer.global@zinzino.com
I agree
Step 6b of 7

Activate notifications

Please, enter your contact info below. We'll notify you once your sample is analyzed and your results are ready to see.
+ Add
Back
Step 4b of 7

What kind of Omega-3 supplement?

BalanceOil
Essent (softgels)
BalanceOil Vegan
BalanceOil AquaX
Other Omega-3 supplements
Back

Your test results are not yet ready

It takes approximately 10-20 days for the laboratory to analyze your blood sample. Please check again in a few days if your results are ready.
Close

Thank you for your answers!

Your test is not yet analyzed. It takes approximately 10-20 days for the laboratory to analyze your blood sample. If you have chosen to activate notifications, we’ll get back to you when your results are available.
While waiting for your results, don’t forget to take your daily dose of Zinzino products!
Close
+
Logo

We are terribly sorry!

We’ve experienced technical problems and unfortunately need a new sample from you, please contact our customer service for further instructions.
TO THE FORM

Your form is already sent.

We have received your request to send a new test kit.

Do you have more questions please contact customer support
Customer support
Close

Your sample contained too little blood

Your sample contained too little blood and we were unable to analyze your test. Unfortunately, we need a new sample from you. Please, fill in our form to receive a new test kit.
TO THE FORM

Your sample was missing in the envelope

It looks like you forgot to put your sample into the envelope. Unfortunately, we’ll need a new sample from you. Please, fill in our form to receive a new Test.
TO THE FORM
Thank you. We have now received your request.

Please, fill in the following information and we’ll provide you with a new Test.

Send
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions

Your result is:

Your vitamin D level

We got more information to show you...

Take 1 minute to answer our form and get access to deeper insights about your result.
Your answers will not affect your result.
Take me to the questions

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, I'm sure
Step 1 of 7

What country are you from?

Back
Step 2 of 7

Please, enter your age, weight & height

Back
Step 3 of 7

Please, select your gender

Female
Male
Other
Back
Step 4 of 7

Have you consumed any supplements containing vitamin D recently?

Yes
No
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 6 of 7

Do you want a notification when your test is ready?

Yes
No
Back
Step 7 of 7

We protect your privacy

By taking a test and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your test ID to customer.global@zinzino.com
I agree
Step 6b of 7

Activate notifications

Please, enter your contact info below. We'll notify you once your sample is analyzed and your results are ready to see.
+ Add
Back
Step 4b of 5

Indicate which products you consume and how many times a week

6-7 4-5 2-3 1
ZinoShine+
Check
Check
Check
Check
Xtend/Xtend+
Check
Check
Check
Check
BalanceOil+/Vegan/AquaX
Check
Check
Check
Check
Protect+
Check
Check
Check
Check
Essent+ (softgels)
Check
Check
Check
Check
From another supplier
Check
Check
Check
Check
Back
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions
Not at all! If you don’t want to answer the questions prior to getting your status of vitamin D, you can choose to skip this step.
Do my answers affect my result?

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, I'm sure
Step 1 of 7

What country are you from?

Back
Step 2 of 7

Please, enter your age, weight & height

Back
Step 3 of 7

Please, select your gender

Female
Male
Other
Back
Step 4 of 7

Have you consumed any supplements containing vitamin D recently?

Yes
No
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 6 of 7

Do you want a notification when your test is ready?

Yes
No
Back
Step 7 of 7

We protect your privacy

By taking a test and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your test ID to customer.global@zinzino.com
I agree
Step 6b of 7

Activate notifications

Please, enter your contact info below. We'll notify you once your sample is analyzed and your results are ready to see.
+ Add
Back
Step 4b of 7

Indicate which products you consume and how many times a week

6-7 4-5 2-3 1
ZinoShine+
Check
Check
Check
Check
Xtend/Xtend+
Check
Check
Check
Check
BalanceOil+/Vegan/AquaX
Check
Check
Check
Check
Protect+
Check
Check
Check
Check
Essent+ (softgels)
Check
Check
Check
Check
From another supplier
Check
Check
Check
Check
Back

Your test results are not yet ready

It takes approximately 10-20 days for the laboratory to analyze your blood sample. Please check again in a few days if your results are ready.
Close

Thank you for your answers!

Your test is not yet analyzed. It takes approximately 10-20 days for the laboratory to analyze your blood sample. If you have chosen to activate notifications, we’ll get back to you when your results are available.
While waiting for your results, don’t forget to take your daily dose of Zinzino products!
Close
+
Logo

We are terribly sorry!

We’ve experienced technical problems and unfortunately need a new sample from you, please contact our customer service for further instructions.
TO THE FORM

Your form is already sent.

We have received your request to send a new test kit.

Do you have more questions please contact customer support
Customer support
Close

Your sample contained too little blood

Your sample contained too little blood and we were unable to analyze your test. Unfortunately, we need a new sample from you. Please, fill in our form to receive a new test kit.
TO THE FORM

Your sample was missing in the envelope

It looks like you forgot to put your sample into the envelope. Unfortunately, we’ll need a new sample from you. Please, fill in our form to receive a new Test.
TO THE FORM
Thank you. We have now received your request.

Please, fill in the following information and we’ll provide you with a new Test.

Send
Loading...
Logo
HbA1c Test questionnaire
Close
We are terribly sorry!
We’ve experienced technical problems and unfortunately need a new sample from you, please contact our customer service for further instructions.
Contact us
Logo
HbA1c Test questionnaire
Close
Your sample contained too little blood
Your sample contained too little blood and we were unable to analyze your fatty acids. Unfortunately, we need a new sample from you. Please contact our customer service for further instructions.
Contact us
Logo
HbA1c Test questionnaire
Close
Your sample was missing in the envelope
It looks like your sample was not in the envelope. Unfortunately we’ll need a new sample from you, please contact our customer service for further instructions.
Contact us
Logo
HbA1c Test questionnaire
Close
Ready
Your test is ready
To get your blood test result, you need to complete the questionnaire.
What you need:
Tape
Measuring tool
A measuring tape or string and yardstick
Card
Previous test ID code(s)
If you have taken a BalanceTest and / or Vitamin D Test within the last 6 months.
Take me to the questions
Logo
HbA1c Test questionnaire
Close
Let’s start!
Begin by filling out our easy 5-min questionnaire
What you need:
Tape
Measuring tool
A measuring tape or string and yardstick
Card
Previous test ID code(s)
If you have taken a BalanceTest and / or Vitamin D Test within the last 6 months.
Take me to the questions
Logo
HbA1c Test questionnaire
Close
Ready
Your test is not analyzed yet
It takes approximately 10-20 days for our lab to analyze your test sample. Please check again in a few days if your results are ready.
Image
Your answers have been saved
Close
Continue
Logo
HbA1c Test questionnaire
Close
What country are you from?
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Age
years
Your weight
kg
pounds
Your height
cm
inches
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Waist measurement
cm
inches
How to measure
Place a tape measure around your middle, just above the belly button. Make sure it’s pulled tight, but isn’t digging into your skin. Breathe out naturally and take your measurement. Take your measurement again, just to be sure.
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Gender at birth
Male
Female
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you have a mother, father, sister, brother, or child who has been diagnosed with Type 2 diabetes?
Yes
No
I don’t know
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you taking medication for high blood pressure?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you currently taking any Zinzino products?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Select which products you use
BalanceOil-products
Check
Protect+
Check
Zinobiotic+
Check
ZinoShine+
Check
Xtend/Xtend+,
Check
Viva+
Check
LeanShake
Check
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Have you taken a balance test the last 6 months?
OK
Done
I forgot my test code
543286527536BT

Date:

Country:

Gender:

543286527536BT
This test has not yet been analyzed, please make sure that you entered the correct code.
If the test was recently sent, your results will automatically be updated when the analyzation has been completed.
543286527536BT
This test was taken more than 6 months ago and can unfortunatly not be taken into account for your current health status.
Check
I have not taken any BalanceTest
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you in balance?
Balanced
Semi-balanced
Unbalanced
I don’t know
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Have you taken a Vitamin D Test the last 6 months?
OK
Done
I forgot my test code
543286527536BT

Date:

Country:

Gender:

543286527536BT
This test has not yet been analyzed, please make sure that you entered the correct code.
If the test was recently sent, your results will automatically be updated when the analyzation has been completed.
543286527536BT
This test was taken more than 6 months ago and can unfortunatly not be taken into account for your current health status.
Check
I have not taken any Vitamin D Test
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you sufficient in Vitamin D?
>50 nmol/mL/>20 ng/mL
Yes
No
I don’t know
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat a cup size of vegetables or fruit?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat a serving of oily fish (or fresh sea algae)?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you add extra table salt to your meals?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you exercise in a way that increases your pulse during at least 30 minutes?
6–7 times per week
5 times per week
Less than 5
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
If you don't exercise (cardio) on a daily basis but still exercise regularly, is your weekly total
≥ 3 hours
2.5 hours ≤ 3 hours
1 hour ≤ 2.5 hours
< 1 hour
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you participate in strength training/exercise?
This includes pilates, calisthenics, resistance training
Regularly
Less than once per week
Never
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
During work and leisure time are you physically active (at least 30-minutes) per day?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you currently smoke cigarettes or any other tobacco products on a daily basis?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you have a sedentary job/profession (office/desk based)?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you drink more than 14 units of alcohol per-week?
This is equal to approx. 6 pints of beer per week, or 6 medium glasses of wine
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat candy, snacks, sweet-food or ultra-processed food?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you drink soda, fruit juices, and/or other drinks with added sugar or sweeteners?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat wholegrain foods?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you want a notification when your test is ready
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Activate notifications (optional)
Please enter your contact info below, we'll notify you once the test is analyzed and ready for you to see.
Email address
Yes No
Phone number Arrow
Yes No
BackPrevious
NextNext
Logo
HbA1c Test questionnaire
Close
Review your answers and give consent
Edit
Age:
-
Edit
Your weight:
-
Edit
Your height:
-
Edit
Waist measurement :
-
Edit
Gender at birth:
-
Do you have a mother, father, sister, brother, or child who has been diagnosed with Type 2 diabetes?
Edit
- Yes No
Are you taking medication for high blood pressure?
Edit
- Yes No
Are you currently taking any Zinzino products?
Edit
- Yes No
Select which products you use:
Edit
-
Add your Zinzino codes
Edit
BalanceTest
-

Edit
Vitamin D Test
-
How often do you eat a cup size of vegetables or fruit?
Edit
-
How often do you eat a serving of oily fish (or fresh sea algae)?
Edit
-
Do you add extra table salt to your meals?
Edit
- Yes No
How often do you exercise in a way that increases your pulse during at least 30 minutes?
Edit
-
If you don't exercise (cardio) on a daily basis but still exercise regularly, is your weekly total
Edit
-
Do you participate in strength training/exercise?
Edit
-
During work and leisure time are you physically active (at least 30-minutes) per day?
Edit
- Yes No
Do you currently smoke cigarettes or any other tobacco products on a daily basis?
Edit
- Yes No
Do you have a sedentary job/profession (office/desk based)?
Edit
- Yes No
Do you drink more than 14 units of alcohol per-week?
Edit
- Yes No
How often do you eat candy, snacks, sweet-food or ultra-processed food?
Edit
-
How often do you drink soda, fruit juices, and/or other drinks with added sugar or sweeteners?
Edit
-
How often do you eat wholegrain foods?
Edit
-
Number of questions to answer: 22
Continue
Close
Image
Quit questionnaire?
Do you want us to save the questions so that you can restart where you left off?
No, don’t save
Yes, please save
×

According to EFSA:


1.    DHA contributes to the maintenance of normal brain function
2.    EPA and DHA contribute to the normal function of the heart

 

According to EFSA, vitamin D: 

 

3.    contributes to normal absorption/utilization of calcium and phosphorus
4.    contributes to normal blood calcium levels
5.    contributes to the maintenance of normal bones
6.    contributes to the maintenance of normal muscle function
7.    contributes to the maintenance of normal teeth
8.    contributes to the normal function of the immune system
9.    has a role in the process of cell division
 

 

 

Enter your test ID
Ok
id:
Country:
Sex:
Age:
BalanceOil:
Other Omega-3:
BalanceOil AquaX:
BalanceOil Vegan:
Essent:

Our guide to good nutrition

The path to a healthier diet starts with the very next food choice you make. One better option each day will transform how you eat over the course of a month, six-months, a year, and onwards for life. The secret to success is realising there’s no secret at all. It’s all about making one good choice at a time, and prioritizing foods that pack a high nutritional content over energy-dense foods that are limited in essential micronutrients. 

Why diets don’t work 

 

Traditionally, when people come to evaluate their diet, the common approach is to list what snacks, treats, and take-away meals need to be eliminated or dramatically reduced. Or they take the calorie-counting road; scrutinising the back of every packet to find out how many calories lurk within, and then follow a regime that only permits a limited amount of total calories per-day to induce weight-loss. 

 

Approaches such as these often work in the short term but fail tremendously over the long-term. One of the reasons why they fail is due to the sheer addictiveness of the snack and convenience foods out there. These high-sugar, high-fat, high-salt, combinations elicit a wash of dopamine (the feel-good chemical) throughout the brain, involved in reward and motivation. This is why we feel a temporary ‘high’ when we eat these foods. As such, removing them from the diet causes cravings, leading us all the way back to those foods that made us feel good by stimulating dopamine. Once a person ‘breaks’ their diet they typically then quit their diet, and gradually shift back to how they ate, and what they weighed, before. 

 

Similarly, extreme calorie restriction diets generally lead to cravings, as we simply aren’t getting enough vitamins and minerals daily, or energy to meet with our lifestyle needs. While the logic behind a very restricted calorie diet seems sound (less energy in / more energy out), research and practice consistently reveal that over time, success is short-lived. This is largely because people don’t change the type of food they eat, merely the amount, and after a while they gravitate back to eating more of the same foods that made them overweight, or ill, in the first place.  

 

What to do instead

 

The first change we need to make is how we think about food. What makes it to our home makes it to our plates. We need to change how we shop and the best way to achieve this is to learn what positive impact better food choices can make on our health and waistline. Make a plan, a shopping list, before you go to the shop, and stick to it once you’re there. Think about the meals you want to create, and shop accordingly. Also, the time we spend preparing our meals plays a significant part in determining the quality of the meal. Convenience foods are quick, but quality ingredients take time. Take your time while preparing your meals, it’s one of the biggest differences you can make. 

 

Add before you subtract 

 

The notion that by adding food you can facilitate weight-loss, or support weight-management, may sound like the exact opposite of what makes sense. However, this is actually a great way to succeed and to change how we think about food. 

 

The premise is truly simple: target two new foods to add to your shopping list and snacks/meals per-week. Then, commit to make the change. Some foods will prove to be more challenging than others, for example introducing blueberries to the diet is relatively easy as they are small and sweet, and most people like sweet tasting foods. As such, you need a plan of action, and we encourage the following framework for accommodating new foods. 

 

 

1. The two-for-ten rule: Select two nutrient-rich foods that currently don’t feature as part of your diet, one sweet and the other non-sweet, and you commit to consuming them daily for ten-days. Add a palm-full of raspberries to your breakfast each morning and include broccoli as part of every lunch or evening meal for the ten-days. Our tastebuds can be re-educated, it just takes time and repetition. When the nutritional benefits of including a certain food are compelling enough, then overcoming what we think of the initial taste is a battle worth fighting. 

 

 

2. The one-for-two rule: This is a simple trade-off. Once you have completed ten-days of introducing a new food to your diet, it’s time to identify one of the foods that’s holding your health back. Maybe it’s that mid-morning chocolate bar at the office, or that pre-packaged sandwich for lunch. Simply reduce the number of times you have it. Instead of a chocolate bar a day, have just one or two per-week. Instead of a bought sandwich, make your own. By doing this, you have swapped one less healthy food from your diet for two new nutritious options. 

  

The application of these two simple rules will gradually transform your diet over time, and as you progress a world of new and nutritious opportunities will open-up to you.  

As you gradually reduce your inclusion and reliance of high-sugar, high-fat, high-salt processed foods your desire for them will naturally lessen, and the outcome of this journey is that some of them will eliminate themselves over time. Most importantly, by taking this longer road you will learn more about food, and you will change the most important factor: your mindset! 

 

Here's a list of nutrient-packed foods to get you started: 

 

Blueberries: One 10.5-ounce portion significantly reduces cell damage – after only one hour of consumption Add a palm-full of them to porridge in the morning for a powerful bowl of cell supporting goodness. 

 

Watercress: ¾ of a Cup per Day is scientifically proven to reduce cell damage. Make it a regular feature by throwing them in your salad, layer them into your sandwich or wrap, or add as a main meal garnish. 

 

Broccoli: A rich source of vitamins (C, K), fibre, minerals, and antioxidants. Add it fresh and uncooked to salads, toss them in a stir fry, or mix them into your smoothie. 

 

Fruit Juice: Polyphenol-Rich and Scientifically proven to protect and repair your cell. Avoid the pasteurized cartons on the supermarket shelves and go for Cold Pressed fruit juices in the cooler – 100% of the nutrients are intact! 

 

Spinach and Tomato: This dynamic duo is proven to assist your cell in resisting oxidative damage. A warm bowl of Spinach and Tomato soup on a chilly day is a winning winter warmer. 

 

Nuts and Seeds: packed with essential fats and protein, and proven to alter gene expression, nuts should be a go-to snack option. Seeds add vitamins B1, B2, B3, and Vitamin E. 

 

Turmeric (Curcumin): Add it to your Scrambled Eggs, Curries, Smoothies, or Soups – also, adding Black Pepper to your meals boosts bioavailability by 2,000%! 

 

Some general nutrition tips: 

 

1. Eat a Rainbow – 4 vegetables and 2 fruit, per day. Aim to get as much colour on your plate as possible in the form of fruits and vegetables. They are also full of fibre which will help you stay full and satisfied for longer.  

 

2. Choose whole, natural foods, and seek to reduce your reliance on ultra-processed foods; anything in a box, bag, can, or package. Whilst there are always a few exceptions to the rule (like a bag of fresh green beans/sweetcorn), make sure most of your foods are fresh. 

 

Tip! If it didn’t come from something that ran, swam, flew, or grew in the ground or on a tree, limit your intake.  

 

3. Choose unrefined over refined foods. While it may not be possible all the time, generally you should aim to increase your intake of whole grains (like brown rice, millet, and quinoa). Beans and legumes are also important. Cut down on ‘clean sugars’ such as non-pasteurised honey, maple syrup, and dehydrated sugar cane juice. 

 

4. Include some protein, carbohydrate, and fat at every meal. Most people have little problem with getting carbohydrates and fat in the diet, but often protein is lacking. This is a vital component in muscle repair and building. IWhen eaten throughout the day, protein keeps you feeling full for longer. 

 

5. Look out for saturated fat, salt, and sugar. It’s easier than you might think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. ‘Clean’ foods are usually naturally low in all these ingredients. 

 

6. Consume three to five small meals throughout the day. This usually equates to three main meals, along with two snacks (fruit, nuts, or a source of protein). Eating in this manner keeps your blood sugar levels nice and steady, so energy doesn’t lag. 

 

7. Don’t drink your calories. High calorie drinks (like specialty coffees and soft drinks) add – on average – an additional 400 to 500 kcal per day. Choose water first, or peppermint tea, unsweetened tea (any flavour), or a simple black coffee. 

 

8. Remember the 80/20 Rule: it’s a lifestyle not a diet so sustainability is king! 80% of the time follow the below guidelines and 20% of the time enjoy a guilt free treat. 

 

9. Protein provides the building blocks for muscle so will help you recover from exercise as well as keeping you fuller for longer. So, plan each meal around a wholefood source of protein such as chicken, fish, eggs, or dairy.